This program is completly FREE to use and very helpful! First create an account (which is Free) then fill in your age, weight height and target weight. Then create a profile by selecting cardio levels (and on which days and using which cardio activites) and then select strength training levels and days and you may also target two areas. Also the exercise plan has stretches recommended for each exercise and the duration of cardio and toning sessions. Also a ton of other stuff such as an eating plan, quizzes, a fittness journal and stress relieve methods.
EXAMPLE: This is my exercise plan for wed jan 10:
CARDIO:
Jog/Walk Interval:
20.00 minutes cardio time, 30 minutes total time including stretch, warm-up and cool down.
2 sets (of 12 to 15 reps) each of the following activities (in order).
Rest for 60 to 90 seconds between sets.
Strength Training:
Total Time Needed: 37 minutes
- Cross Chest Flyes (Cable)
- Rear Raises
- Triceps Press (Fitness Band)
- Sitting Bicep Curls
- Sitting Hammer Curls
- Is, Ts and Ys
- Standing Rows (Fitness Band)
- Standing Calf Raises
- Pliés
- Hamstring Curls
- Chair Squats
- Crunches
- Mid Oblique Crunch (Fitness Band)
- This is just the outline, if I log into my account and click on every exercise there is a ‘virtual trainer’ that demnostrates on how to do the exercise and a target area chart which shows the primary and secondary targeted areas.
I like it because it’s free and very detailed. But it really depends on the person and hard s/he is willing to work. I love having it outlined but I know I may get lazy. Ya know what they say, you can lead a horse to water but you can’t make the horse drink it! lol
Here it is:
http://www.healthylivingonline.com/friend.cfm
I hope it helps!!
