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CBN.com – When it comes to exercise, I have a 90-day 3-day a week program that uses these 9 exercises:
Hollywood Push-up
Hollywood Fly
Hollywood Rear Delt
Hollywood Ball Curl
Hollywood Lunge
Hollywood Squat
Hollywood Reverse Lunge
Hollywood Crossover Crunch
Hollywood Ball Small Sit-up
Equipment needed:
Swiss balls, 4 - 5 pound dumbbells, floor mat.
3 day a week works out, 3 days of weights and a minimum of 3 days of aerobics. Lifting and aerobics can be done on the same day or opposite days. Aerobics can be anything from riding a bike, to walking, and using a stairmaster etc…
When doing your aerobics keep your heart rate between 60 and 80 percent of your maximum. Your maximum heart rate is determined by taking the number 220 – your age=maximum hear rate. Now multiply that number by .80 and .60. Example would be a 40 year old keeps their heart rate between 108 and 144 beats per minute.
12-week program-3 days a week.
How to pick out the correct amount of weight for each exercise. Begin with a weight that is easy, the last 4-5 repetitions should be challenging. Complete the set even if it means to lower the weights in the middle of the set. Some exercises may not need weights at all, like push-ups, reverse and regular lunges and squats. Squats, reverse lunges and regular lunges add weights by holding them in your hands while doing the exercises.
Week 1
DAY 1
| Exercise | Repetitions | Weights | Sets |
| Hollywood Fly | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
DAY 2
| Exercise | Repetitions | Weights | Sets |
| Hollywood Push-Up | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Ball Small sit-ups | 20 | 3 |
DAY 3
| Exercise | Repetitions | Weights | Sets |
| Hollywood Squat | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 | |
| Hollywood Fly | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
Week 2
DAY 1
| Exercise | Repetitions | Weights | Sets |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Push-Up | 20 | 3 | |
| Hollywood Fly | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
DAY 2
| Exercise | Repetitions | Weights | Sets |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Fly | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Ball Small sit-ups | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
DAY 3
| Exercise | Repetitions | Weights | Sets |
| Hollywood Squat | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Push-Up | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
Week 3
DAY 1
| Exercise | Repetitions | Weights | Sets |
| Hollywood Squat | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Push-Up | 20 | 3 | |
| Hollywood Fly | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
DAY 2
| Exercise | Repetitions | Weights | Sets |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Fly | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Ball Small sit-ups | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
DAY 3
| Exercise | Repetitions | Weights | Sets |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Push-Up | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
Week 4
DAY 1
| Exercise | Repetitions | Weights | Sets |
| Hollywood Push-Up | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
DAY 2
| Exercise | Repetitions | Weights | Sets |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Push-Up | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Fly | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
DAY 3
| Exercise | Repetitions | Weights | Sets |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Fly | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Ball Small sit-ups | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
Week 5
DAY 1
| Exercise | Repetitions | Weights | Sets |
| Hollywood Fly | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
DAY 2
| Exercise | Repetitions | Weights | Sets |
| Hollywood Squat | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Push-Up | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Push-Up | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
DAY 3
| Exercise | Repetitions | Weights | Sets |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Fly | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Ball Small sit-ups | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
Week 6
DAY 1
| Exercise | Repetitions | Weights | Sets |
| Hollywood Push-Up | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Squat (again) | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
DAY 2
| Exercise | Repetitions | Weights | Sets |
| Hollywood Squat | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Push-Up | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Push-Up | 20 | 3 | |
| Hollywood Ball Small sit-ups | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
DAY 3
| Exercise | Repetitions | Weights | Sets |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Fly | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Small Ball sit-ups | 20 | 3 |
Week 7
DAY 1
| Exercise | Repetitions | Weights | Sets |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Push-up | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Squat (again) | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Small Ball sit-ups | 20 | 3 |
DAY 2
| Exercise | Repetitions | Weights | Sets |
| Hollywood Push-Up | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Fly | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Ball Small sit-ups | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
DAY 3
| Exercise | Repetitions | Weights | Sets |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Fly | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Small Ball sit-ups | 20 | 3 |
Week 8
DAY 1
| Exercise | Repetitions | Weights | Sets |
| Hollywood Squat | 20 | 3 | |
| Hollywood Squat (again) | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Push-up | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
DAY 2
| Exercise | Repetitions | Weights | Sets |
| Hollywood Fly | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Ball Small sit-ups | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
DAY 3
| Exercise | Repetitions | Weights | Sets |
| Hollywood Push-Ups | 20 | 3 | |
| Hollywood Fly | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Small Ball sit-ups | 20 | 3 |
Week 9
DAY 1
| Exercise | Repetitions | Weights | Sets |
| Hollywood Push-Ups | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Fly | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Small Ball sit-ups | 20 | 3 |
DAY 2
| Exercise | Repetitions | Weights | Sets |
| Hollywood Squat | 20 | 3 | |
| Hollywood Squat (again) | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Push-Up | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Small Ball sit-ups | 20 | 3 |
DAY 3
| Exercise | Repetitions | Weights | Sets |
| Hollywood Push-ups | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Ball Small sit-ups | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
Week 10
DAY 1
| Exercise | Repetitions | Weights | Sets |
| Hollywood Push-ups | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Fly | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Small Ball sit-ups | 20 | 3 |
DAY 2
| Exercise | Repetitions | Weights | Sets |
| Hollywood Squat | 20 | 3 | |
| Hollywood Squat (again) | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Push-Up | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Small Ball sit-ups | 20 | 3 |
DAY 3
| Exercise | Repetitions | Weights | Sets |
| Hollywood Push-ups | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Ball Small sit-ups | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 |
Week 11
DAY 1
| Exercise | Repetitions | Weights | Sets |
| Hollywood Push-Ups | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Fly | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 | |
| Hollywood Small Ball sit-ups | 20 | 3 |
DAY 2
| Exercise | Repetitions | Weights | Sets |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Push-Up | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Squat (again) | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Small Ball sit-ups | 20 | 3 |
DAY 3
| Exercise | Repetitions | Weights | Sets |
| Hollywood Fly | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 | |
| Hollywood Small Ball sit-ups | 20 | 3 |
Week 12
DAY 1
| Exercise | Repetitions | Weights | Sets |
| Hollywood Push-Ups | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Fly | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 | |
| Hollywood Small Ball sit-ups | 20 | 3 |
DAY 2
| Exercise | Repetitions | Weights | Sets |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Push-Ups | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Cross-over Crunch | 20 | 3 | |
| Hollywood Small Ball sit-ups | 20 | 3 |
DAY 3
| Exercise | Repetitions | Weights | Sets |
| Hollywood Fly | 20 | 3 | |
| Hollywood Rear Delts | 20 | 3 | |
| Hollywood Ball Curl | 20 | 3 | |
| Hollywood Squat | 20 | 3 | |
| Hollywood Reverse Lunge | 20 | 3 | |
| Hollywood Lunge | 20 | 3 | |
| Hollywood Small Ball sit-ups | 20 | 3 |
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