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Sample 5-Factor Diet Workout Plan

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Harley's fitness regimen is built around five types of exercise. Each one is crucial to getting the results you want. Get Started Now! First, do your five minutes of cardio warm-up. Then, do your upper body and lower body exercises in supersets.

Woman working out

Here's how:

Do one set of the upper body exercise. Without stopping to rest, do one set of the lower body exercise. Rest for 90 seconds. Repeat this cycle until you have completed all the required sets. Next, move on to your core training. After each set, rest for 10 seconds. Finally, wrap up your workout with your fat-burning cardio.

Cardio Warm-Up:
The goal is to do 5 minutes of light cardio exercise. You can walk, cycle, stair climb, or use a cardio machine set on a low level. It doesn't matter what you do, because the goal is just to get your blood flowing to warm up muscles, tendons, and joints. Begin at a low intensity. Gradually increase the intensity by speeding up the activity you're doing.

UPPER BODY:
Incline Dumbbell Bicep Curls
Equipment: Dumbbell

1. Stand up straight with a dumbbell in each hand, letting your arms hang straight down toward the floor. Your palms should face up toward the front.

2. Keeping your upper arms stationary, slowly curl both weights up until they are in front of your chest -- remember to curl both weights up at the same time.

3. Slowly lower the weights back down and repeat.

Dumbbell Lateral Raises

Equipment: Dumbbell

1. Stand with your arms in front of you with a dumbbell in each hand, palms facing each other. Keeping your arms straight and your wrists slightly bent, slowly raise the weights out to the sides until your arms are parallel to the floor. (You'll look like the letter T.)

2. Pause for a second, then slowly lower your arms back down in front of you so the dumbbells touch each other right below your waistline. Repeat.

CORE TRAINING:
Seated Dumbbell Side Bends
Equipment: Dumbbell

1. Sit on a chair or bench, holding a dumbbell in your left hand, palm facing in. Rest your right hand on the top of your head and let your left arm hang straight down along your side.

2. Keeping your left arm straight, take a breath and bend at the waist to the right as far as you comfortably can.

3. Return to the starting position, then bend at the waist to the left.

4. Return to the starting position and repeat the exercise for the prescribed number of repetitions.

5. Switch positions, placing the weight in your right hand and your left hand on top of your head, and repeat the exercise.

Ball Twists

1. Sit on a bench with your knees bent and your feet flat on the floor. Hold a stability ball with both hands and extend your arms above your chest.
2. Keeping your arms straight, twist to the right.
3. Bring the ball back to the front so it's directly in front of you.
4. Then repeat the move, this time twisting to the left. Alternate right and left throughout the set.

LOWER BODY:
Step-Ups
Equipment: An exercise bench, or a sturdy box or staircase

1. Stand in front of an exercise bench (or a sturdy box or staircase). Let your arms hang at your sides.

2. With your back straight, place your left foot on the bench and push yourself up onto the bench until your left leg is straight. You don't have to bring your right foot onto the bench unless you need to balance yourself.

3. Reverse the exercise by stepping back down and placing both feet back on the floor. Repeat the exercise, using the same leg, for the number of repetitions prescribed. Then change positions to work the opposite leg, this time placing your right foot on the bench.

Ball Wall Squats

1. Stand a few feet away from a wall with your back toward the wall. Tuck a stability ball between your back and the wall, then lean back against the ball until your entire upper body is supported by the ball and the wall.

2. Maintaining your balance, cross your arms in front of your chest, then slowly squat down until your thighs are parallel to the floor. The ball should roll down the wall as you go.

3. Slowly stand back up and repeat.


Fat Burning Cardio - 5 minutes

You can walk, cycle, stair climb, or use a cardio machine set on a low level. It doesn't matter what you do, because the goal is just to get your blood flowing to warm up muscles, tendons, and joints. Begin at a low intensity. Gradually increase the intensity by speeding up the activity you're doing. By the end of the five minutes, your heart rate should be elevated so you're in a fat-burning zone.

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126 comments so far | Post a comment now
SMP March 2, 2009, 11:29 PM

Does anyone know the rep pace during the weight phase? For example, should it be a 2-2 count? ie. DB Chest Fly….open for 2, close for 2. I can’t find this stated anywhere in the book or online. All he states is proper form, but someone doing these exercises at a 1-1 count vs. someone doing a 4-4 count is going to get completely different results. And praise anyone doing a 4-4 count for 30 reps! Maybe this is up to us??

Myra March 22, 2009, 3:22 PM

How many reps in each set and how many sets in each excerise?

Sadie March 23, 2009, 10:39 AM

I have a problem with walking because of a bad le foot and can’t squat or raise myself up because of nerve damage to my left foot and leg, therefore I need a special exercise program that no one has helped me with. If I am down I can’t get up unless I crawl to something I can hold onto to pull myself up. Please HELP!

Annie April 19, 2009, 2:25 PM

I have some of your same issues Sadie , i just ordered a massage table that lowers down to 24 inches , now i can get on and off easy to do exercises without concern about getting up afterwards..i googled it online and found one on sale at JCPennys for 199 Dollars and then i googled for coupons from Pennys and found one for free shipping .. this is nicer than tables i have been on for therpy , and also fold up in a carrying case…where there is a will there is a way lol..good luck !

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