6 Week Fitness Plan

Diana is a 38 year old mother of 4, who would like to start losing some body fat before her sister’s wedding. She has set goals to lose at least 2 percent body fat and 10 pounds in the next 6 weeks. Diana does not have any injuries, but has not exercised regularly for ten years. She does not have a job, but works to raise her 4 children, ages 8, 10, 14, and 15. She just recently joined LA fitness, which is one mile away, and does not have any exercise equipment.

The goal for Diana for her first week is to build up her cardio and increase muscular strength.
The muscles that are being targeted are her quadriceps, gastrocnemius, biceps, and triceps.
Rest days are Sunday, Tuesday, Thursday, and Saturday.
Week 1: Monday Warm Up: Slowly jog to LA fitness (one mile). Leg and Arm Stretches. Muscle | Exercise | Sets | Set 1 | Set 2 | Set 3 | Hamstrings, Quadriceps, and Gastrocnemius | Barbell Lunges | 3 | 10 reps @ 10 pounds | 8 reps @ 15 pounds | 6 reps @ 20 pounds | Hamstrings, Quadriceps, and Gastrocnemius | Barbell Squats | 3 | 10 reps @ 10 pounds | 8 reps @ 15 pounds | 6 reps @ 20 pounds | Biceps | Modified Pull-Ups | 3 | 4 reps | 8 reps | 12 reps | Biceps | Hammer Curl | 3 | 5 reps @ 20 pounds | 10 reps @ 15 pounds | 15 reps @ 10 pounds | Biceps | Alternate Hammer curls | 3 | 5 reps @10 pounds | 10 reps @ 15 pounds | 15 reps @ 20 pounds |

Cool Down: Leg and Arm Stretches. Walk home from LA fitness (one mile)

Week 1: Wednesday
Warm Up: Jog to LA fitness (one mile). Leg and Arm stretches. Muscle | Exercise | Laps per set | Time 1 | Time 2 | Time 3 | Gastrocnemius and Quadriceps | Jogging | 2 | 6:42 | 6:23 | 6:36 | Muscle | Exercise | Sets of Zumba | Time for set 1 | Time for set 2 | Time for set 3 | Triceps, Biceps, and Quadriceps | Dancing Zumba | 3 | 10:55 | 11:37 | 11:04 | Muscle | Exercise | Laps per set | Time 1 | Time 2 | Total 3 | Gastrocnemius and Quadriceps | Walking | 1 | 5:13 | 5:21 | 5:34 |

Cool down: Leg and Arm