If you perform this workout routine and eat healthy, you can drop 15 pounds in less than two months. The key to program is staying consistant and eating balanced meals. Do workout one on days 1 and 3 and workout two on days, 2, 4, and 7. You should choose two days a week for rest. Download details of this drop 15 pounds workout, and proceed to pages 39-47. After your first month, move to routine 2 in the book, starting on page 48.
Workout 1 overview
1.) CARDIOVASCULAR- JOG ON TREADMILL
Time: 20 minutes
Speed: at least 5.0 mph
2.) LEG PRESS
Reps: 15
Set:3
Rest: 35 seconds
3.) LEG CURLS
Reps: 15
Set:3
Rest: 35 seconds
4.) BACK ROWS
Reps: 15
Set:3
Rest: 35 seconds
5.) BACK EXTENSIONS
Reps: 15
Set:3
Rest: 35 seconds
6.) BENCH PRESS
Reps: 15
Set:2
Rest: 35 seconds
7.) CRUNCHES
Reps: 25
Set:3
Rest: 35 seconds
8.) BIKE
Time: 10 minutes
Speed: 70 rpms
Level:6
Workout 2 overview
1.) TREADMILL
Time: 20 minutes
Speed: at least 5.0 mph
2.) UPRIGHT BIKE
Time: 10 minutes
Speed: stay above 70 rpms
3.) ELLIPTICAL
Time: 20 minutes
Speed: stay above 120 strides per minute
4.) CRUNCHES
Reps: 25
Set:3
Rest: 35 seconds
Routine 2
Workout 1 overview
1.) CARDIOVASCULAR- JOG ON TREADMILL
Time: 20 minutes
Speed: at least 5.0 mph
2.)
LEG EXTENSIONS
Reps: 15
Set:3
Rest: 35 seconds
3.) LEG CURLS
Reps: 15
Set:3
Rest: 35 seconds
4.) LEG PRESS
Reps: 15
Set:3
Rest: 35 seconds
5.)
TRICEPS PUSHDOWNS
Reps: 15
Set:3
Rest: 35 seconds
6.)
MACHINE PREACHER CURLS
Reps: 15
Set:2
Rest: 35 seconds
7.)
NARROW MACHINE ROW
Reps: 25
Set:3
Rest: 35 seconds
8.)
STAIRSTEPPER
Time: 5 minutes
Level:6
9.) ELLIPTICAL GLIDER
Time: 5 minutes
Level:6
Speed:stay above 125 strides per minute
Workout 2 overview
1.) TREADMILL
Time: 20 minutes
Speed: at least 5.0 mph
2.) UPRIGHT BIKE
Time: 10 minutes
Speed: stay above 70 rpms
3.)
STAIRSTEPPER
Time: 10 minutes
Level:6
4.) ELLIPTICAL
Time: 10 minutes
Speed: stay above 120 strides per minute
5.) CARDIOVASCULAR- JOG ON TREADMILL
Time: 10 minutes Speed: at least 5.0 mph