Follow Gretchen Parker’s Week One Workout Plan

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Week One Workout

Two sets of dead lifts, 12 reps each with a 10-pound and then a 15-pound weight

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Week One Workout

Two sets of squats, 15 reps each

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Week One Workout

Two sets of overhead presses, 15 reps each with two 5-pound weights

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Week One Workout

Three sets of lunges: one with no weights, one with two 5-pound weights and one stationary

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Week One Workout

A wall sit (with back against a wall) with a 10-pound weight for as long as possible

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Week One Workout

Two sets of lateral raises, 12 reps each with two 5-pound weights

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Week One Workout

Two sets of bicep curls, 15 reps each with two 5-pound weights

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Week One Workout

Modified plank (leaning on a bench, feet on the floor) for 20 seconds

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Week One Workout

Two sets of tricep extensions, 15 reps each

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Week One Workout

Two sets of chest presses, 15 reps each

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Week One Workout

Bike for five minutes, resistance level 5

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Week One Workout

Elliptical machine for five minutes, resistance level 5-7 and incline at 10

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Week One Workout

Walk one mile, increasing speed for intervals of one minute, and finish in 14:44.