This is one of my Guilty Pleasures.
See the Pro’s & Con’s.
I’m focusing on the Pro’s. Because I really love my coffee!
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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…Dumbbells & Ab Wheel
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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.
Each exercise below is going to be done in 10 rep sets. Keep your rest time under 60 seconds.
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THE WORKOUT...
-Muscle Group---Arms, Butt & Calves -
- Complete all exercises as a circuit. Do one set of exercise #1 then move to #2 and so on.
- Each exercise is for 10 reps.
- Beginners complete 1 set.
- Intermediate & Advanced complete 2-4 sets.
- Keep rest time at 30 seconds or less between sets.
10X Push Ups
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
30 sec. or less Rest/Hydrate
10X Ab Wheel or Walk Outs
![AB WHEEL - From a standing [harder] or kneeling [easier] position, roll the wheel out to your front as far as you can. Be sure to keep your core locked tight and don't allow your back to sway. If you don't have an AB Wheel, simply walk your hands out to your front in the same fashion as the wheel would roll.](http://trufit101.files.wordpress.com/2013/03/ab-wheel-set.jpg?w=150&h=46)
AB WHEEL – From a standing [harder] or kneeling [easier] position, roll the wheel out to your front as far as you can. Be sure to keep your core locked tight and don’t allow your back to sway. If you don’t have an AB Wheel, simply walk your hands out to your front in the same fashion as the wheel would roll.
10X Dive Bombers
![DIVE BOMBER PUSH UP - Start in a Pike position, [straight line from wrist to hip and ankle to hip]. Begin by bending your arms and lowering your chest toward the floor. Arch your back and in a fluid motion as your chest comes to the floor, extend your arms straight following a U pattern with your shoulders. At the end of the movement your hips should be near the floor, arms locked out and chest high. Picture yourself trying to slip under a rope. Return back to the start position [Pike] by the same path. If that is too difficult right now, simply pick yourself straight up to Pike from the last position. And repeat.](http://trufit101.files.wordpress.com/2013/03/dive-bomber-push-up-set1.jpg?w=150&h=34)
DIVE BOMBER PUSH UP – Start in a Pike position, [straight line from wrist to hip and ankle to hip]. Begin by bending your arms and lowering your chest toward the floor. Arch your back and in a fluid motion as your chest comes to the floor, extend your arms straight following a U pattern with your shoulders. At the end of the movement your hips should be near the floor, arms locked out and chest high. Picture yourself trying to slip under a rope. Return back to the start position [Pike] by the same path. If that is too difficult right now, simply pick yourself straight up to Pike from the last position. And repeat.
10X Wide Push Ups
Assume a high plank position and place your hands outside shoulder width. Keeping a straight body heel to shoulder, lower your chest to just off the floor and press back up to start position. Repeat
30 sec. or less Rest/Hydrate
1oX Spiderman Push Ups
SPIDERMAN PUSH UP – From a high plank position, bend your arms and lower your chest while simultaneously bringing one knee to its respective elbow. Straighten leg back, return your body up and repeat with other leg. Continue alternating legs with every repetition.
30 sec. or less Rest/Hydrate
10X Iron Cross Push Ups
Iron Cross Push up – Start in a plank position. Walk your hands out wider and wider until just before you can’t hold yourself up. Then walk your hands back to the plank position. If you fall don’t worry, pick yourself up and start again.
30 sec. or less Rest/Hydrate
10X 3pt. Crunches
3pt. Crunch, crunch to your left ankle, then to the center and finally to your right ankle…this is one rep.
30 sec. or less Rest/Hydrate
10X Hip Lifts
HIP LIFTS – Lay on your back and lift your legs straight in the air. Place your hands at your sides for support. To execute the movement…Lift your hips off the floor as far as you can, pulling with your abdominal, and hold for a 1-2 count and lower them back to the floor. Try not to just fall back to floor. Lower your hips back down under control.
30 sec. or less Rest/Hydrate
10X Russian Twists
RUSSIAN TWIST – You can perform this movement on the floor or on a bench. Bring your torso up about 45 degrees in a crunch position. Hold this 45 degree’s and twist your torso from side to side. To add difficulty you can hold a dumbbell or weight.
30 Sec. or less Rest/Hydrate
10X High Plank Bird Dog
![HIGH PLANK w/BIRD DOG - Start in the high plank position. Raise one arm straight out to your front [overhead] and raise the opposite leg high off the floor simultaneously. Then return both down and alternate arm and leg. Repeat this movement alternating every repetition.](http://trufit101.files.wordpress.com/2013/03/high-plank-with-bird-dog.jpg?w=300&h=94)
HIGH PLANK w/BIRD DOG – Start in the high plank position. Raise one arm straight out to your front [overhead] and raise the opposite leg high off the floor simultaneously. Then return both down and alternate arm and leg. Repeat this movement alternating every repetition.
=REPEAT CIRCUIT ABOVE FOR THE REQUIRED SETS=
Super job!!! Hydrate and Stretch
See you tomorrow 
