How Bad Do You Want It?
There’s a little trick people use when it comes to controlling impulse purchases. They’ll look at the price and then calculate how many hours they’d have to work to pay for the item. Sometimes, that perspective can diminish the urge to make a rash purchase. Simply realizing how much you have to work to pay for it.
Try a similar approach the next time you reach for that snack, treat or comfort food.
Is it really worth it?
Look at the calories, and then calculate how much EXTRA time you have to put in at the gym to enjoy it. It can take over an hour, of extremely hard work, to burn off the calories of a silly candy bar. And that’s an hour above and beyond the standard hour you already owe everyday. With that thought in mind…Do you really want it?
When we look at junk food as hours in the gym, just like looking at purchases as hours on the job, it gives us the ability to make better decisions.
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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…Bench, Resistance Bands, Pull Up Bar, 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---Legs & Back-
- Complete all exercises as a circuit. Do exercise #1 then move to #2 and so on.
- On the combined Back & Leg movement - If your back fatigues before your legs, stop the back movement, but continue the leg movement.
- 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 less than 1 hour.
- Keep rest time at 30-60 seconds between sets.
6:00 - 7:00 Step Ups - 30 seconds left leg, 30 seconds right leg
STEP UPS – Place a bench, chair or sturdy object in front of you. Step up and back down using the same leg. EASY TIP: Alternate legs. MORE DIFFICULT: Hold on to dumbbells.
7:01 – 7:29 Rest/Hydrate
7:30 – 8:30 Jump Squat
Start feet just outside shoulder width. Drop down slowly, butt to heels getting thigh at or below parallel to the floor. Explode upward jumping off the floor as high as you can. Repeat. If you can not actually jump, that’s O.K., come back up as quickly as you can, once up a steady hop if you’re able. To add difficulty, hold on to dumbbells.
8:31 -8:59 Rest/Hydrate
9:00 – 10:00 Squat w/Row
Anchor your bands about shoulder height. Step away to add tension. Set your feet just outside shoulder width. Pull the bands to your lower rib cage/hip area, keeping your elbows at 90 degrees. Now squat down, lowering your butt to heels and extending/releasing your arms out forward. *Keep your knees tracking over your toes. Repeat
10:01 – 10:29 Rest/Hydrate
10:30 – 11:30 Pull Up, Wide Grip
Pull Up Overhand Grip
11:31 -11:59 Rest/Hydrate
12:00 – 13:00 Bent Over Dumbbell Row
Grab 2 of the heaviest dumbbells you can control. Stand feet together and hinge forward at the waist until your back is nearly parallel to the floor. With arms fully extended, pull the dumbbells, with your back, to your hips. Keep your elbow from bending more than 90 degrees, too much bend will activate the biceps in the pull. Hold the weights at the top for a 2 count squeezing the shoulder blades together. Don’t let your back round, keep it flat with head up. Focus hard to keep the back doing the work. Release back down, under control, rounding the shoulders stretching the upper back and repeat the pull.
13:01 – 13:29 Rest/Hydrate
13:30 – 14:30 Climber Pull Up
Grab your pull up bar in a wide grip. Pull up and shift your weight back and forth from one arm to the other. Keep repeating shift, rest as needed and continue for entire set.
14:31 – 14:59 Rest /Hydrate
15:00 -16:00 Bulgarian Split Squat, left leg
SPLIT SQUAT / BULGARIAN SQUAT – Use a bench, chair or any sturdy object to elevate your rear foot. Place your rear legs toe on the object and step forward with your other leg. You’ll want to be able to bend/squat on your front leg and have your knee end over top of your toe. Beyond and this puts too much shearing pressure on your knee. EASY TIP: Don’t elevate rear foot, keep rear toe on ground. ADD DIFFICULTY: Hold on to dumbbells or use your bands.
16:01 – 16:29 Rest/Hydrate
16:30 – 17:30 Sumo Squat w/Low Row
Anchor your bands at the floor, step away to add tension. Set feet outside shoulder width. Squat down butt to heels while extending your arms. Make sure to track knees over toes. Now press up through your heels and pull the bands to your hips. Squeeze your shoulder blades together. Repeat.
17:31 – 18:30 Rest/Hydrate !!! 1 minute rest before starting new circuit !!!
=REPEAT CIRCUIT ABOVE FOR THE REQUIRED SETS=
Super job!!! Hydrate and Stretch
See you tomorrow 
