Here’s the work I’m doing to try to lose 4.5% body fat in 90 days. Danny Navar, my personal trainer, says I need two resistance (weight training) workouts and three cardio (running, elipse, etc…) workouts weekly.

Remember to leave comments and share your workouts as well!

Thursday, May 22

Lower Body Resistance Workout: Squats (w/ Smith Machine), Dead Lifts, Hack Squats — all high reps (12-15) and low weight. Also, V-Ups for abs, a couple sets of a dozen. Also: Warm-up before and stretches after.

Friday, May 23

Upper body resistance workout: Low-weight/high-rep bench presses, inclined bench presses, tricep pulldowns, lat pulldowns, sets of 3, 12-15 reps each. Also 5 minute warm-up before, stretches after.

Saturday, May 24

Nothing. I’m still walking like a robot and sore all over!

Sunday, May 25

20 minutes of cardio (elipse machine) and tons of stretching.

Monday, May 26

20 minutes of cardio (elipse) and tons of stretching. My legs are finally feeling better! I think the extra stretching might have helped.

 Tuesday, May 27

21 minutes of cardio, then leg stretches.

Thursday, May 29

Bench presses, overhead dumbbell presses, pull-ups (with weighted assist), and some crazy things where I hung under a bar at an angle and pulled myself up (a reverse push-up?). This was all high repitions (sets of 12-24) with very low weight. Danny says we’re keeping the weight low in order to develop muscular endurance and, later, build strength. We also did abs (bicycles: hands behind head, connecting elbows to alternating knees while on my back). And finished with stretches.

Monday, June 2

20 minutes of cardio at a slightly higher level, and some squats.

Tuesday, June 3

20 minutes of cardio. Bench presses, lat pull-downs. I’ve gotten lazy on my stretches…

Wednesday, June 4

20 minutes of cardio.

Thursday, June 5

Lower body with Danny: Squats, dead lifts, hack squats, lunges, reverse hyper-extensions w/ planks, stretching.

Sunday, June 8

30 minutes of cardio — increasing level from 3 for the first five minutes incrementally to 6 for the last 10 minutes (elipse machine). I’m still being lazy with the stretching… I’ll get back on it Monday…

Tuesday, June 8

30 minutes of cardio — increasing level from 3 to 6 over the course of 30 minutes.

Wednesday, June 9

20 minutes of cardio at level 6. (this is all being done on the elipse machine, by the way)

Thursday, June 10

Upper body resistance workout: Assisted pull-ups, overhead dumbell presses, bench presses, lower body/core work. Danny says I’m lifting more with more reps. That’s progress…

Friday, June 11

20 minutes of cardio.

Sunday, June 13

Upper body — everything we did Thursday, minus core work.

Wednesday, June 18

Cardio, 30 minutes on elipse machine, level 5.

Thursday, June 19

Lower body resistance: Squats, dead lifts, hamstring curls and core work: V-ups and planks.

Saturday, June 21

Cardio, 20 minutes + upper-body resistance: bench presses, assisted pull-ups and core work: V-ups.

Tuesday, June 23

Cardio, 1 hour, elipse machine at level 5. Hurt my knee for the last 15 minutes! Not cool.

Thursday, June 25

Upper body workout with Danny in the morning: high-rep bench presses, overhead presses, assisted pull-ups, inverted push-ups, dips, barbell curls.

Evening workout: Bicycle kickers and other core work, light punching bag work (concentration, speed and heavy — just fun between core work sets), 30 push-ups.

Sunday, June 28

Morning: 20 minutes of cardio, lvl 5, elipse machine; Resistance (high-rep/low-weight) – bench presses , overhead presses, assisted pull-ups, inverted push-ups. Core work: 3 sets of V-ups — 20, 15 and 15.

Evening: Five sets of push-ups: 10, 10, 8, 6, 20.