Body Weight Program Weeks 1, 2 & 3

The LEO-fit body weight workout program is intended for individual that are out of shape and need a program to get them moving again. This program keeps several things in mind and we try to keep it as basic as possible.

Suggested week 1 goals
1. Download & use a calorie counter app we suggest my fitness pal. My fitness pal app
2. Drink your daily water intake. To calculate how much water you should drink per day, divide your body weight by 2. For example if you weigh 200lbs then your daily water intake should be 100 ounces.

Week 1-Day 1
Day 1 of the program we suggest you calculate and record several numbers. This will help track your progress and it will maximizes the overall effectiveness of the the program.

Record weight & measurements
Weigh yourself. Make sure to do this the same way each time. For example, make sure to use the same scale, wearing the same clothing & same time of day.

Using a cloth measuring tape measure record your: neck size, waist size & arm size (pick & record right or left arm). **If you do not have a cloth measuring tape, you can use a piece of rope or string. If using this method just measure with the string and then lay the string out flat and straight next to a standard tape measure to convert it to inches.

Perform & record  maximums
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

Complete as many perfect form push-ups as possible without stopping. Suggested form: hands a little wider then shoulder with apart, body stays parallel during entire movement, chest touches ground in in down position and arms are fully extended in up position.
Record number completed. 
Rest & recover for 2 minutes

Complete as many perfect form sit-ups as possible without stopping. Suggested form: feet weighted down or under something, hands behind head, elbows touch knee area in the up position and shoulder blades touch ground in down position.
Record number completed. 
Rest & recover for 2 minutes

Complete as many perfect form air squats as possible without stopping in 1 minute. Suggested form: feet a little wider then shoulder width, legs fully extended in the up position, dropping your hips below parallel while keeping both feet flat on the floor in the down position.
Record number completed
Rest & recover for 2 minutes

Complete 1 mile as fast as possible. If you have to walk, then walk. If you can jog some of it then do it. Goal is to complete the mile as fast as possible and to figure out your starting point for this program.
Record the time it takes to complete

Day 2
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

Complete in order
1:00 minute of jump rope (can't jump rope then jog, can't jog then walk) Your goal is constant movement to push your heart rate to a high level then its normal resting rate.
Go directly into next movement
1:00 minute total hold time on flat plank. If you need to break it up into different sets like 3 sets of 20 seconds that is acceptable. Your goal is to hold your tighten abs in the flat plank position for a total of 1:00 minute. Push yourself. Here is a video to demonstrate suggested form.
Rest & recover for 1:00 minute.

1:00 minute of jump rope (can't jump rope then jog, can't jog then walk) Your goal is constant movement to push your heart rate to a high level then its normal resting rate.
Go directly into next movement
1:00 minute total hold time on right side plank. If you need to break it up into different sets like 3 sets of 20 seconds that is acceptable. Your goal is to hold your tighten abs in the side plank position for a total of 1:00 minute. Push yourself. Here is a video to demonstrate suggested form.
Rest & recover for 1:00 minute

1:00 minute of jump rope (can't jump rope then jog, can't jog then walk) Your goal is constant movement to push your heart rate to a high level then its normal resting rate.
Go directly into next movement
1:00 minute total hold time on left side plank. If you need to break it up into different sets like 3 sets of 20 seconds that is acceptable. Your goal is to hold your tighten abs in the side plank position for a total of 1:00 minute. Push yourself. Here is a video to demonstrate suggested form.
Rest & recover for 1:00 minute

5:00 minute run (if you cant run then jog, can't jog then walk) Your goal is constant movement to push your heart rate to a high level then its normal resting rate for the entire 5:00 minutes.

Day 3
Rest & Recover

Day 4
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

20:00 Cardiovascular exercise. Pick a cardio exercise to complete for 20:00 minutes. Walk, jog, run, bike, stationary bike, row, elliptical you decide. Your goal is constant movement for 20:00 minutes. Push yourself, but be smart about it. LISTEN to your body. Hydrate during workout.

Day 5
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

Calculate half of your max number of push-ups, sit-ups and air-squats from day 1. Example if your max number of push-ups you did on day 1 was 40 then today's working reps number would be 20. 
**YWR# means- your working reps number. 

Round 1
YWR# of push-ups 
YWR# of sit-ups
YWR# of air-squats
Rest & recover 1-2 m
Complete as fast as possible keeping proper form on all exercises.
Perform 4 total rounds with a 1-2 minute break in between each round.

Day 6
Rest & Recover

Day 7
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

20:00 Cardiovascular exercise. Pick a cardio exercise to complete for 20:00 minutes. Walk, jog, run, bike, stationary bike, row, elliptical you decide. Your goal is constant movement for 20:00 minutes. Push yourself, but be smart about it. LISTEN to your body. Hydrate during workout.

Suggested week 2 goals
1. Pack your lunch for work each day this week.
2. Eat a vegetable or fruit with each meal.

Helpful smart phone app
Interval timer app. Interval Timer Pro link

Week 2-Day 8
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

Complete in order
1:00 minute wall sit. If you can't hold it non-stop take a short break then continue until you reach a total of 1:00 minute total hold time. Here is a video to demonstrate suggested form.
Go directly into next movement
1:00 minute total hold time on flat plank. If you need to break it up into different sets like 2 sets of 30 seconds that is acceptable. Your goal is to hold your tighten abs in the flat plank position for a total of 1:00 minute. Push yourself. Here is a video to demonstrate suggested form.
Rest & recover for 1:00 minute.


1;00 minute max air squats(as many as you can do)
Rest & recover for 1:00 minute.

1:00 minute max sit-ups (as many as you can do)
Rest & recover for 1:00 minute.

5:00 minute run (if you cant run then jog, can't jog then walk) Your goal is constant movement to push your heart rate to a high level then its normal resting rate for the entire 5:00 minutes.

Day 9
Rest & Recover

Day 10
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

22:00 Cardiovascular exercise. Pick a different cardio exercise from week 1 to complete for 22:00 minutes. Walk, jog, run, bike, stationary bike, row, elliptical you decide. Your goal is constant movement for 22:00 minutes. Push yourself, but be smart about it. LISTEN to your body. Hydrate during workout.

Day 11
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

Complete 5 rounds of: 
25 jumping jacks
10 slow toe touches (with your legs straight reach down touch your toes or as close as you can get, then stand back up)

Day 12
Rest & Recover

Day 13
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

22:00 Cardiovascular exercise. Pick a different cardio exercise from week 1 to complete for 22:00 minutes. Walk, jog, run, bike, stationary bike, row, elliptical you decide. Your goal is constant movement for 22:00 minutes. Push yourself, but be smart about it. LISTEN to your body. Hydrate during workout.

Day 14
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

Complete
10 slow toe touches (with your legs straight reach down touch your toes or as close as you can get, then stand back up)
15 push-ups (break it up if you need to, but complete the push-up before moving on to the sit-ups)
20 sit-ups (break it up if you need to, but complete the sit-ups before moving on to the air squats)
25 air squats (break it up if you need to, but complete the air squats before moving on).
1:00 minute total flat plank hold

Suggested week 3 goals
1. Get 7-8 hours of sleep each day

Helpful smart phone app
Interval timer app. Interval Timer Pro link

Week 3-Day 15
Rest & Recover

Day 16
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

24:00 Cardiovascular exercise. Pick a different cardio exercise from week 2 to complete for 24:00 minutes. Walk, jog, run, bike, stationary bike, row, elliptical you decide. Your goal is constant movement for 22:00 minutes. Push yourself, but be smart about it. LISTEN to your body. Hydrate during workout.
Try- Interval cardio training, 2:00 minutes of increased heart rate then 1:00 minute of low heart. Example run/jog for 2:00 minutes then walk for 1:00 minute, then repeat until you reach 24 total minutes.

Day 17
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Upper body (will need a strong chair to use for this workout)
Complete in order
1:00 minute of as many push-ups as you can do
1:00 minute rest & recover

1:00 minute of chair dips (here is a video to demonstrate suggested form)
1:00 minute rest & recover

1:00 minute of as many sit-ups as you can do
1:00 minute rest & recover

1:00 minute of as many push-ups as you can do
1:00 minute rest & recover

1:00 minute of chair dips
1:00 minute rest & recover

1:00 minute of as many sit-ups as you can do
1:00 minute rest & recover

8:00 minute walk/jog/run

Day 18
Rest & Recover

Day 19
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

24:00 Cardiovascular exercise. Pick a different cardio exercise from week 2 to complete for 24:00 minutes. Walk, jog, run, bike, stationary bike, row, elliptical you decide. Your goal is constant movement for 22:00 minutes. Push yourself, but be smart about it. LISTEN to your body. Hydrate during workout.
Try- Interval cardio training, 2:00 minutes of increased heart rate then 1:00 minute of low heart. Example run/jog for 2:00 minutes then walk for 1:00 minute, then repeat until you reach 24 total minutes.

Day 20
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Lower body
Complete in order
1:00 minute of as many air-squats as you can do
1:00 minute rest & recover

1:00 minute of walking lunges (here is a video  to demonstrate suggested form)
1:00 minute rest & recover

1:00 minute of as many crunches as you can do
1:00 minute rest & recover

1:00 minute of as many air-squats as you can do
1:00 minute rest & recover

1:00 minute of walking lunges
1:00 minute rest & recover

1:00 minute of as many crunches as you can do
1:00 minute rest & recover

8:00 minute walk/jog/run

Day 21
Rest & Recover

No comments: