Our workout:

Monday:

Morning: (6:30 AM) Tony Little's Total Body Weight Loss for about 1 hour

Evening: (Between 7 - 9) 40 Minutes on my stationary bike sometimes I push myself to go the extra calories
40 Minutes = approx. 500 calories. I work up a good sweat on the stationary bike. I put it in front of the TV so I don't always get bored. Sometimes I feel like at the beginning I can't even go for 10 minutes, but I always tell myself you can get to 10 minutes then you can get to 20 minutes etc..

Tuesday:

Morning: (None) No Tony Little. Tony suggests to take a day off to let your muscles recover.

Evening: (Between 7 - 9) I do my 40 minutes or 500- 600 calories on my bike. I rest for 10 or 15 minutes and proceed to do my free weights. This is good for the men to build their muscles and it's fairly cheap. Tell your wife to look at yard sales or go buy a good sturdy weight bench. I picked up a 100 Lbs of weights at Wal-Mart for $30.00 Canadian. I couldn't find it on their web site, but this is a total body weight bench that might do the trick Click Here .

For the Ladies: You don't have to go to the extreme with the weights you can purchase 5 - 10 pound Dumbbells and do some toning on your arms and legs.

For the guys: I have 80 Pounds of weights on my bench press bar with the bar it's approx. 95 pounds. When I started I had about 75 pounds with the bar.

I do 4 Sets of 12 Repetitions.That is a total of 48 Bench Presses. Keep adding 10 - 20 pounds when you find that you can do the reps fairly easy. You will find it hard at first, but your muscles will adapt to the weight that is when you need to add more weight so your muscles will always be challenged. Don't add weight when you cannot do the full 4 reps of 12 sets!!

Take your time you don't want to hurt yourself. I hurt myself very badly in the beginning. I tried to overdo it with t he 75 pounds doing bench presses and arm curls and I hurt for a week solid. I couldn't turn my neck and stretch my arms out. So take your time and if you find that 75 or 95 is too much then start lower and work your way up

For the arm curls I purchased another weight set for 30 bucks that comes with the bar and everything I put about 85 pounds now on my arm curl bar.. This is a lot. I struggle every time I do it.. So I am probably overdoing it. I would recommend you start with 60 pounds or maybe even 40 and just keep adding 10 - 20 pounds when you find that you can do the reps fairly easy.

Wednesday:

Morning: (6:30 AM) Tony Little's Total Body Weight Loss for about 1 hour

Evening: (Between 7 - 9) 40 Minutes on my stationary bike sometimes I push myself to go the extra calories
40 Minutes = approx. 500 calories. I work up a good sweat on the stationary bike. I put it in front of the TV so I don't always get bored. Sometimes I feel like at the beginning I can't even go for 10 minutes, but I always tell myself you can get to 10 minutes then you can get to 20 minutes etc..

Thursday:

Morning: (None) No Tony Little. Tony suggests to take a day off to let your muscles recover.

Evening: (Between 7 - 9) I do my 40 minutes or 500- 600 calories on my bike. I rest for 10 or 15 minutes and proceed to do my free weights. This is good for the men to build their muscles and it's fairly cheap. Tell your wife to look at yard sales or go buy a good sturdy weight bench. I picked up a 100 Lbs of weights at Wal-Mart for $30.00 Canadian. I couldn't find it on their web site, but this is a total body weight bench that might do the trick Click Here .

For the Ladies: You don't have to go to the extreme with the weights you can purchase 5 - 10 pound Dumbbells and do some toning on your arms and legs.

For the guys: I have 80 Pounds of weights on my bench press bar with the bar it's approx. 95 pounds. When I started I had about 75 pounds with the bar.

I do 4 Sets of 12 Repetitions. That is a total of 48 Bench Presses. Keep adding 10 - 20 pounds when you find that you can do the reps fairly easy. You will find it hard at first, but your muscles will adapt to the weight that is when you need to add more weight so your muscles will always be challenged. Don't add weight when you cannot do the full 4 reps of 12 sets!!

Take your time you don't want to hurt yourself. I hurt myself very badly in the beginning. I tried to overdo it with t he 75 pounds doing bench presses and arm curls and I hurt for a week solid. I couldn't turn my neck and stretch my arms out. So take your time and if you find that 75 or 95 is too much then start lower and work your way up

For the arm curls I purchased another weight set for 30 bucks that comes with the bar and everything I put about 85 pounds now on my arm curl bar.. This is a lot. I struggle every time I do it.. So I am probably overdoing it. I would recommend you start with 60 pounds or maybe even 40 and just keep adding 10 - 20 pounds when you find that you can do the reps fairly easy.

Friday:

Morning: (6:30 AM) Tony Little's Total Body Weight Loss for about 1 hour

Evening: (Between 7 - 9) 40 Minutes on my stationary bike sometimes I push myself to go the extra calories
40 Minutes = approx. 500 calories. I work up a good sweat on the stationary bike. I put it in front of the TV so I don't always get bored. Sometimes I feel like at the beginning I can't even go for 10 minutes, but I always tell myself you can get to 10 minutes then you can get to 20 minutes etc..

Saturday:

Morning: (None) No Workout

Evening: (Between 7 - 9)Sometimes if I have time I do my regular 40 Minutes on the Stationary bike, but I like to think of the weekends as time off from doing cardio and weights, but you can do the cardio or weights if you choose.. It's all personal preference

Sunday: Take the whole day off and spend it with loved ones or friends

Repeat week after week. OR change it if you feel this routine gets boring then switch the days on opposite weeks.