Circuit 1
Weighted Squat 2 sets of 15 Side squat 2 sets of 12 Circuit 2 Push up 2 sets of 15 15 jog in spot /3 squats ( alternate jog and squat) 1 minute Circuit 3 Bicep Curl with Squat 2 sets of 15 Hammer Bicep Curl with lunges 2 sets of 15 Circuit 4 Prone Rows (Reverse grip to hit biceps if needed) 2 sets of 15 Mountain Climbers 1 minute Circuit 5 Linge & Twist (While holding a dumbbell) 2 sets of 12 Side squat 2 sets of 15 ( can put the weight down and pick it up) Circuit 6 Bent Over Rows 2 sets of 15 Running - High Knees 1 minute Circuit 7 Dumbell Flyes 2sets of 15 Crunches of choice 2 sets of 20 Circuit 8 Jumping Jacks 1minute Donkey Kicks 2 sets of 15 per leg Do the Circuit once or twice or maybe even three times!!! Push yourself!! I know you can!
1 Comment
Common Mistakes when trying to incorporate changes into your Lifestyle!!
1. Don't Diet or Cut out carbs, fats or proteins. Instead make healthy lifestyle changes. Eat 5-6 small well balanced meals throughout the day. 2. Not having goals ot having vague goals like 'lose weight' is not enough,to see success you need to set achieveable, specific, clear and measureable goals. 3.Do more then just go through the motions, put your heart and soul into it. 4.Be sure not to give up when things get tough or you get off track. Choose to stay dedicated through every hurdle, step, bump or situation that crosses your path. 5. Willpower' and trying to change by force are not what you need, you need to focus on lifestlye changes and establishing life long habits. 6.If your going to dedicate time to working out..... try to train with intensity, get the most you can out of every minute of it!! Push yourself! 7. Dont Focus on trivial things or fads etc... Instead Focus on the things that really matter (eating well, working out and being consistent). 8. Try to exchange your ideas that food is for pleasure and avoid Emotional eating, try looking at Eating food for fuel, health and energy. Look at it for its intended purpose! 9. Try to be consistent 90% of the time... and recognize it is okay to enjoy the odd indulgence or have a cheat meal. This is a lifestyle and thinking that it is all or nothing will sabotage that lifestyle. Focus on consistency and balance. This journey requires life long changes. Remember that everything counts so dont overdue those little teats or treats. 10 Don't expecting results over night, you need to be patient with yourself and your results. This is a journey not a race! Always Rememeber to Love Yourself, keep a positive attitude...no negative self talk!!! Be the BEST you can be! We are all different, love your differences!! Squat-Thrusts
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Perform 10 reps, march in place for a few seconds and repeat 10 more reps. Slow Pushups Begin in pushup position on a ball, chair or floor. Perform 4 pushups, abs in and back straight. On the 5th pushup, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular pushups and 1 half hold. Repeat for 30-60 seconds. Plyo-Jacks Begin with feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat. Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing up into the jumps. Repeat for 30-60 seconds. Walking Lunge Start at one end of the room, holding weights if desired, and step forward with right leg. Bend both knees to 90 degree angles, lowering body into a lunge (keep front knee behind the toe). Bring the left foot forward and step into a lunge. Continue lunging, alternating legs for 30-60 seconds.. Jumping Jacks with Front Kicks Do one jumping jack. After you jump the feet back together, bring the right knee up and snap the foot out in a front kick (don't extend the leg all the way, but keep a small bend in the knee). Do another jumping jack and kick with the left foot. Continue for 1 minutes, alternating jumping jacks and kicks. Wall Sit with Chest Squeeze Hold a medicine ball (or just press the hands together if you have no equipment) and slide down the wall until your thighs are parallel to the floor while squeezing the ball. Hold this position and keep pressure on the ball as your straighten the arms out in front of you and slowly pull them back in. Repeat the chest squeezes in and out for 30-60 seconds and stand up. Ski Jumps Stand with feet together. Bend the knees and jump to the right as far as you can--think of jumping laterally rather than vertically. Land with soft knees and immediately jump laterally to the left. Repeat for 30-60 seconds. March in Place Take a few seconds to catch your breath. High Jogs Stand with feet together and hold arms straight out in front of you at mid-torso level. Jog in place, bringing knees high enough that they hit your hands (don't lower hands!). Repeat for 30-60 seconds. Triceps Dips Sit on a chair or bench with hands next to the hips. Lift up and take the hips forward, just in front of the bench. Bend the elbows and lower down until elbows are about 90 degrees. Squeeze the triceps to push back up and repeat 30-60 seconds. Pushups/Side Planks In a pushup position (on knees or toes), perform one pushup. As you come up, shift weight to left arm, twist to the side while bringing the right arm up towards the ceiling in a side plank. Lower the arm back to the floor for another pushup and then twist to the other side. Repeat for 30-60 seconds. GOOD JOB!! Here is some advice or tips to help you eat sensibly over the holidays!!
|
Details
AuthorCoreen is a Personal Trainer and Lifestyle coach who loves to share Health and Wellenss information to help motivate others. Archives
January 2021
Categories
All
|