Back into shape

Plan Details

The Back into shape routine by tjohnstad is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

Description: Day nr.1/4 and 2/5 are the same, day 3/6 are resting days, some cardio if needed. Day ... Read More

Description: Day nr.1/4 and 2/5 are the same, day 3/6 are resting days, some cardio if needed. Day 7(sunday?) is Cardio and Stretch.. If you haven't done any cardio all week; you need to get your heartrate up, at least for 30-60 minutes! Choose atleast one exercise. Routine: First week you start with the listed amount of reps. Week 2 you +1 rep on all exercises, week 3 you do the same. In week 4; You put on more weight! Add 1-5Kg(5-30lbs) and "restart" at reps on Day 1 in week 1. Pushup&Situp +1-3 reps each week! Cardio you add 1-5 min on the chosen exercise On those exercises where there is no reps, you hold/stretch for as long or longer than the seconds say ;) Between each exercise you stretch/shake & loosen up, for 5/10 seconds. Remember to DRINK! STRETCHING is crusial (atleast) in this routine. When your'e done with all exercises you should take some time and stretch the whole body atleast 15 sec each muscle-"group". EAT! at the very least 2-3000kcal a day depending on gender, activity-level and goal :) Find a calculator and figure out BMI and your correct daily intake. Sleep minimum 8hrs!