NuBody X…Tuesday, July 16th. Leg & Core Circuit

Dump These Thoughts And Succeed!

1. I can eat this and just workout a little harder or longer. - But you won’t. Burning 500 calories can take over an hour of intense exercise!

2. It’s just this one special occasion. I’ll start again tomorrow. – Everyday is special, so stay strong everyday!

3. I’m too busy to [eat right / workout] today. – Find time or prepare/schedule when you know you’re going to be busy!

4. I’m too tired. – Yes you are, MENTALLY. But if you make yourself, you’ll find you do have the PHYSICAL energy.

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

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, Pull Up Bar or Dip Station, Dumbbells/Med ball or Olympic Plate

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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 & Core-

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 a little over 30 minutes.
Intermediate & Advanced complete 2-4 sets, should take a little more than 1 hour.
Keep rest time at 30-60 seconds between sets.

6:00 - 7:00 Squat

Stand feet a comfortable distance apart, toes and knees in alignment. Keeping all the pressure on your heels and off your toes, bend at the waist and knees and lower your butt to your heels. Keep your chest and chin up and a solid core. Lower yourself until your thighs are parallel, or beyond, to the floor. Pause briefly and press your heels into the ground a drive yourself back up.

7:01 – 7:29 Rest/Hydrate

7:30 – 8:30 Plie Side Lunge Stretch, alternating

From a deep plie squat, hold two dumbbells, shift your weight to one side [deep side lunge] while pressing your arm overhead, creating a big stretch down your side. Contract your core firmly. Alternate movement side to side.

8:31 -8:59 Rest/Hydrate

9:00 – 10:00 Cross Over Step up, left leg

10:01 – 10:29 Rest/Hydrate

10:30 – 11:30 Cross Over Step Up, right leg

CROSSOVER STEP UP – Stand shoulder facing a chair, bench or other sturdy object you can stand on. Take your outside leg, cross it over in front and on to the bench. Step up on top of the bench and return back down. Try to control your weight going down, don’t just fall or drop back to the floor.

11:31 - 11:59 Rest/Hydrate

12:00 – 13:00 Hanging Knee/Hip Lifts

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.

13:01 -13:29 Rest/Hydrate

13:30 – 14:30 Rear Lunge w/Front Leg Kick, left leg

14:31 – 14:59 Rest/Hydrate

15:00 – 16:00 Rear Lunge w/Front Leg Kick, right leg

Stand feet together, step back into a deep lunge bending forward to touch your forward toe. Then drive rear leg forward and through to a front leg kick, pulling core tight. Repeat movement with same leg for entire set.

16:01 – 16:29 Rest/Hydrate

16:30 – 17:30 Front Lunge w/Twist, left leg

17:31 – 17:59 Rest /Hydrate

18:00 – 19:00 Front Lunge/Twist, right leg

Stand feet close together holding and olympic plate, dumbbel or medicine ball. Lunge forward keeping knee over toe, back straight and core tight. Twist torso over foward leg, return and push back up to starting postition. Repeat with same leg for complete set.

Stand feet close together holding and olympic plate, dumbbell or medicine ball. Lunge forward keeping knee over toe, back straight and core tight. Twist torso over forward leg, return and push back up to starting position. Repeat with same leg for complete set.

19:01 – 19:29 Rest/Hydrate

19:30 – 20:30 3pt Crunch