To lose weight and or change your body composition means you have to be willing to mix things up. A walk at 60% heart rate for 30-60 minutes a day is not going to cut it. You have to be willing to sweat, to pant, to feel the burn. Mix it up ... use HIIT (High Intensity Interval Training) training or Tabata intervals ... interval training is a great way to lose fat but everyday would be too much ... and could lead to overuse injuries. I suggest you mix up your intensities between high and low as well as mix up the type of movements you do. Cross training helps avoid injury. Always include functional activities inside your workouts and warmups or cool downs. For example, you could do one day hard, one day easy. You could include heavy weightlifting, restorative yoga, and cycling at various intensities as part of your weekly routine. Variety, it is the spice of life!
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25 high knee runs
15 jump throughs or groiners (remember hands on the floor,squatting frog position, step or jump back ... 15 shoulder presses 50 toe taps 20 lunges 50 jacks 20 push ups 20 Lateral Jumps ( or skiers) 20 side plank ( add straight leg lift -- if you can) 10 per side 20 volleyball sets 20 bycycle crunches 20 glute kicks ( each side) 50 Burpies 15 Wide leg squat ( can add jump - heals together) 15 in and outs or v-sit ( for the abs) 50 Jumping Jacks 20 mountain climbers 20 frog Jumps Have fun! 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! Here is a great workout routine for you to do at home or with a friend while I am away.... Have fun... and Push yourself!!
Warm-Up: 5-10 minutes 8 push-ups (modified or regular) 8 reverse lunges on each side 8 floppy burpees (use regular burpees as a modification.) 1-2 minutes rest Tabata’s: Each Tabata needs to be completed for 8 sets (or 4 minutes total) For example in #1: 20 seconds of squats, 10 sec rest, 20 sec mountain climbers, 10 sec rest, 20 sec squats, 10 sec rest, 20 sec mountain climbers, and so on until you reach 4 minutes (8 sets.) ALLOW 2min rest after each numbered Tabata Tabata #1: squats mountain climbers Tabata #2: bicycle crunches v-jumps Ladder: Perform 8 reps of each (8 inchworms & 8 tuck jumps,) then 7 reps each, then 6 reps and so on until they reach 1 rep of each exercise. As fast as possible with proper form. (1-3 min rest when done.) stationary inchworms standing tuck jumps or jacks Glutes kicks: 1-2 sets depending on time (allow 45 sec rest between sets) Abduction: 30 sec full range of motion & 30 sec in the top half of the range of motion (left leg) Abduction: 30 sec full range of motion & 30 sec in the top half of the range of motion (right leg) 45 sec Fire Hydrants (left side) 45 sec Fire Hydrants (left side) Core: 2-3 sets (4 min/set) 30 sec Jack-knife crunches– left leg straight 30 sec Jack-knife crunches – right leg straight 30 sec rest 30 sec reverse crunches 30 sec plank 30 sec rest 30 sec quadruped left ( on all four - opposite leg and arm out) 30 sec quadruped right 60 sec rest Cool Down and Stretch 5-10 minutes Awesome!! You Kicked Butt!! |
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AuthorCoreen is a Personal Trainer and Lifestyle coach who loves to share Health and Wellenss information to help motivate others. Archives
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