What have you done different today?

Why do we look in the mirror, hate what we see, then simply cover it up with clothing and go on about our day as usual?  Fast food meals.  Late night snacks.  No exercise.  Hours of TV and video games.  

If you want to fix a problem…take action and make a change!  Start where ever it seems easiest for you.  Walking in the evening.  Cut out McDonald’s.  Paying attention to portion sizes.  Follow the workout plan here at the beginner level.  Make a change!  Small changes lead to more and soon you will have produced a different result.

It doesn’t have to be INSANE, but if you change nothing and expect things to be different, that’s INSANITY.  

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PLEASE READ -
Your current level of conditioning will determine how intense and how long you can maintain each cardio and exercise workout.

Cardio workouts – It is your goal to control your level of intensity so you get to and maintain your heart rate at a desired level. You should never exceed the maximum rate.

Resistance workouts – You do not want your heart rate to exceed your maximum rate at any time during your workout.

We suggest wearing a heart rate monitor. It’s a great tool to maximize your workout efforts. Taking your pulse while running or exercising is not easy.

If you are new to exercise, it is strongly recommended that you consult your physician to get clearance and determine your ideal ‘target exercise heart rate’ and ‘maximum heart rate’. If you are experienced in exercise, this is something you likely already know. But if not, this HEART RATE CALCULATOR link will take you to a calculator.

***WHAT TO KNOW…
1. Your RESTING heart rate.
2. Your MAX heart rate.
3. Your TARGET exercise heart rate

!!!Remember, if at any time during your workout, you feel pain or dizziness you should stop immediately as seek medical attention!!!

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What equipment will you need today…Resistance Bands, Bench, Dip Station or Pull Up Bar  and Dumbbells

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CARDIO WARM UP – If you have time you can do 10-15 minutes on your favorite cardio machine and then move to the body movement warm up.

***If you are short on time skip cardio warm up and go to the body movement warm up immediately.

BODY MOVEMENT WARM UP – Keep a moderate and steady pace through the warm up. Do not over exert yourself we are just warming up and loosening the muscles for the real workout to come.

Start your timer [recommend a talking timer] and switch movements at suggested time intervals.

• 0 – 1:00 – Jumping Jacks
• 1:01 – 1:30 – Trunk Rotations [full rotate left, then rotate full right alternating left and right.
• 1:31 - 2:00 - 3 Pos. Squats; Do one rep feet together, then shoulder width, finally plie and start over.
• 2:01 - 2:30 - High Knees jog in place.
• 2:31 - 3:00 - Butt Kicks jog in place.
• 3:01 - 3:30 - Spiderman Push Up.
• 3:31 - 4:00 - Downward Dog to Cobra.
• 4:01 - 4:30 - Alternating Lunge with over head arm stretch.
• 4:31 - 5:00 - High Knees w/Arm Circles.

Keep your timer running and start the first exercise at the 6 minute mark. The first circuit is timed exactly with rest breaks included. If you need to take longer rest time, stick to the minute on each exercise for maximum repetitions, rest in the minute as needed, but start again quickly.  For additional circuits stick to the 60 second sets and 30-60 second rest between sets.

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THE WORKOUT...

-Muscle Group---Chest & Core -

• Complete all exercises as a circuit. Do one set of exercise #1 then move to #2 and so on.
• Each set is for 60 seconds and max reps, unless otherwise stated.
• Beginners complete 1 set, should take less than 30 minutes.
• Intermediate & Advanced complete 2-4 sets, should take slightly over 1 hour.
• Keep rest time at 30-60 seconds between sets.

6:00 - 7:00 Press & Fly

Press and Fly – Anchor your bands at shoulder height. Press the bands as a normal standing press. From the peak of the pressing contraction, return your hands back in a fly movement. Repeat by pressing out and fly to return.

  7:01 – 7:29 Rest/Hydrate

7:30 – 8:30 Push Up

Assume a high plank position with hands placed at shoulder width. Keeping your body straight from heel to shoulders, lower your chest to almost touch the floor and press yourself back up to start position. Repeat

8:31 -8:59 Rest/Hydrate

9:00 – 10:00 Stiff Arm Pull Overs

From your exercise bench or ottoman, lay your shoulders on the bench. Hold one dumbbell or two straight up over your chest, as in a bench press. A slight bend in your arms is O.K.. Keeping your elbows locked in position, lower the weights over your head allowing the weights to go as low as you can stretching out your chest. Now pull the weights back up and over your chest, hands close together. Repeat this movement getting a good stretch with each lowering.

10:01 -10:29  Rest/Hydrate

10:30 – 11:30 Diamond Push Up

DIAMOND PUSH UPS – From a high plank position, bring hands together forming a diamond or triangle with your thumbs and fingers. Lower yourself bringing your chest to your hands. Keep your elbows close to your body throughout the movement. Keep your body in line from ankles to shoulders. Focus on pushing with your arms [triceps]. EASY TIP: Do them from your knees. ADD DIFFICULTY: Elevate your feet.

12:00 – 13:00 Incline Press

INCLINE PRESS – Anchor bands at the floor. Stand facing away from anchor point. Grab both bands and step forward to gain tension. Get a strong base, lean forward slightly and press bands from shoulders to forehead height. Lock your core solid so you don’t move forward or back during movement.

13:01 – 13:29 Rest/Hydrate

13:30 – 14:30 Kneeling Band Crunch

KNEELING CRUNCH – Anchor bands overhead. From kneeling position, hold bands arms bent and locked in position. Pulling with your abs, crunch down pulling your chest to your knees. Release back up and repeat.

14:31 – 14:59 Rest/Hydrate

15:00 – 16:00 Standing Side Crunch, Left Side

16:00 – 17:00 Standing Side Crunch, Right Side

SIDE CRUNCH – Anchor band over head. Stand shoulder facing anchor point. Grab handle, lock elbow at your side and pull torso down toward knee sideways using your core.

17:01 – 17:29 Rest/Hydrate

17:30 – 18:30 Hanging Knee Raises

Hanging Knee/Hip Lifts – You can use the backs of two chairs or hang straight armed from your pull up bar.
Pull your knees to your chest, rounding your back to pull your hips as well.

18:31 – 18:59 Rest/Rehydrate

=REPEAT CIRCUIT ABOVE FOR THE REQUIRED SETS=

Super job!!! Hydrate and Stretch

See you tomorrow