Phew, Last day this week!
1.5 mile run
30 push ups
60 crunches
30 step ups with high knee
20 squat to press
60 jacks
3 way bicep curls with light weight reg, hammer and reverse curls 1 each for a set of 10
60 jacks
Repeat 1x
Cool Down
Stretch
Have fun! Tommorow is Superbowl Sunday, so eat lightly and have a great day off!
Stay in Shape this summer! Join my 30 day workout today!
Get your booty moving, it's time to kick it up a notch!
Saturday, February 6, 2010
Friday, February 5, 2010
Thursday, February 4, 2010
THURSDAY FEB 4,
20 MINUTES OF CARDIO
10 SQUAT JUMPS
10 PLYO JUMPS
10 PUSH UPS
10 MOUNTAIN CLIMBERS
10 PLANK POSITION LAT ROWS
10 JACKS
10 REVERSE CRUNCHES
REPEAT 2X
COOL DOWN
STRETCH
IT'S AN EASIER ONE TODAY, JUST ENOUGH TO GET YOUR BLOOD FLOWING!
10 SQUAT JUMPS
10 PLYO JUMPS
10 PUSH UPS
10 MOUNTAIN CLIMBERS
10 PLANK POSITION LAT ROWS
10 JACKS
10 REVERSE CRUNCHES
REPEAT 2X
COOL DOWN
STRETCH
IT'S AN EASIER ONE TODAY, JUST ENOUGH TO GET YOUR BLOOD FLOWING!
Wednesday, February 3, 2010
Exercise of the day!
From the ACE Fitness Library
Exercise of the day!
Hip Rotations (Push-up Position)
Target Body Part: Abs, Butt/Hips, Legs - Thighs
Primary Muscles: Transverse Abdominus, Gluteus Medius/Minimus (Abductors), Adductors, Obliques
Secondary Muscles:
(Synergists/Stabilizers) Rhomboids, Erector Spinae, Rotator Cuff, Anterior and Medial Deltoids (delts), Triceps, Pectorals (pecs), Serratus Anterior, Rectus Abdominus (abs), Gluteus Maximus (glutes), Quadriceps (quads), Hamstrings
Equipment Needed: No Equipment
Step 1
This exercise is a dynamic movement exercise used to prepare the body for activity. As it involves a modification to a traditional push-up, it is highly recommended you master your push-up technique before attempting this exercise.
Step 2
Starting Position: Kneel on an exercise mat and bring your feet together behind you. Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward or turned slightly inward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees. Stiffen your torso by contracting your abdominal / core muscles ("bracing")and glutes and quadriceps (butt and thigh muscles), and align your head with your spine. Place your feet together with your ankles dorsiflexed (toes pointed towards your shins).
Step 3
Rotational Movement: Exhale and gently draw one knee up towards your chest, bending the knee and flexing at the hip. Do NOT allow your hips and low back to pitch upwards or sag down towards the floor.
Step 4
In this knee-tuck position, rotate your hips to move your bent leg across the front of your torso, but avoid rotating or dropping your hips. Continue to move until your hips cannot rotate any further. Your head and shoulder should remain level throughout the exercise. Pause very briefly.
Step 5
Rotate in the opposite direction (away from your torso), rotating until your hips cannot rotate any further without movement in your spine. Your head and shoulder should remain level throughout the exercise.
Exercise of the day!
Hip Rotations (Push-up Position)
Target Body Part: Abs, Butt/Hips, Legs - Thighs
Primary Muscles: Transverse Abdominus, Gluteus Medius/Minimus (Abductors), Adductors, Obliques
Secondary Muscles:
(Synergists/Stabilizers) Rhomboids, Erector Spinae, Rotator Cuff, Anterior and Medial Deltoids (delts), Triceps, Pectorals (pecs), Serratus Anterior, Rectus Abdominus (abs), Gluteus Maximus (glutes), Quadriceps (quads), Hamstrings
Equipment Needed: No Equipment
Step 1
This exercise is a dynamic movement exercise used to prepare the body for activity. As it involves a modification to a traditional push-up, it is highly recommended you master your push-up technique before attempting this exercise.
Step 2
Starting Position: Kneel on an exercise mat and bring your feet together behind you. Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward or turned slightly inward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees. Stiffen your torso by contracting your abdominal / core muscles ("bracing")and glutes and quadriceps (butt and thigh muscles), and align your head with your spine. Place your feet together with your ankles dorsiflexed (toes pointed towards your shins).
Step 3
Rotational Movement: Exhale and gently draw one knee up towards your chest, bending the knee and flexing at the hip. Do NOT allow your hips and low back to pitch upwards or sag down towards the floor.
Step 4
In this knee-tuck position, rotate your hips to move your bent leg across the front of your torso, but avoid rotating or dropping your hips. Continue to move until your hips cannot rotate any further. Your head and shoulder should remain level throughout the exercise. Pause very briefly.
Step 5
Rotate in the opposite direction (away from your torso), rotating until your hips cannot rotate any further without movement in your spine. Your head and shoulder should remain level throughout the exercise.
Tuesday, February 2, 2010
Wednesday Day 10... Looks as if we need to kick things up a notch!
Run 1 mile
30 jump squats
10 up downs
30 crunches
60 obliques (30 each side)
lunges with shoulder raises
60 jacks
Repeat 1x
4 minutes of boxing exercises
Boxing Bop and weave, jabs, upper cut, kick forward, kick backward
25 push ups
Cool down
Stretch
Good luck, let me know if you make it through!
Run 1 mile
30 jump squats
10 up downs
30 crunches
60 obliques (30 each side)
lunges with shoulder raises
60 jacks
Repeat 1x
4 minutes of boxing exercises
Boxing Bop and weave, jabs, upper cut, kick forward, kick backward
25 push ups
Cool down
Stretch
Good luck, let me know if you make it through!
Day 8!
Ok it's Tuesday, what are we going to do today my fitness friends?
We are going to mix it up a little!
Run 1 mile
Each 30 secs unless otherwise noted!
plyo dots hop 1 foot in figure 8.
standing supermans
suicide runs
25 push ups
60 jacks
15 swing kicks (like a boxing kick)
lat rows
tricep press
shoulder press
back extensions
Cool down!
We are going to mix it up a little!
Run 1 mile
Each 30 secs unless otherwise noted!
plyo dots hop 1 foot in figure 8.
standing supermans
suicide runs
25 push ups
60 jacks
15 swing kicks (like a boxing kick)
lat rows
tricep press
shoulder press
back extensions
Cool down!
Monday, February 1, 2010
Just some info!
Top 20 Fitness Trends for 2009
American College of Sports Medicine Survey Predicts Next Year's Fitness Trends
By Miranda Hitti
WebMD Health NewsReviewed by Louise Chang, MDNov. 5, 2008 -- Ready for a sneak peek at the top 20 fitness trends for 2009?
Those trends were ranked in an online survey by 1,540 professionals certified by the American College of Sports Medicine (ACSM).
Here are the survey's results, reported by exercise science expert Walter Thompson, PhD, FACSM, FAACVPR, Regent's Professor at Georgia State University:
Educated and experienced fitness professionals. Certification and accreditation for health and fitness programs and professionals are becoming more common.
Children and obesity. Fitness programs to address childhood obesity are a top trend for the third year in a row in the ACSM survey.
Personal training.
Personal trainers are becoming more accessible to more people, according to the survey.
Strength training. Men and women are lifting weights; staying strong while aging is increasingly part of their motivation.
Core training. This trend is about strengthening muscles in the abdomen and back to stabilize the spine.
Special fitness programs for older adults. This trend includes aging baby boomers, frail elders who want to get stronger for daily tasks, active older adults, and master athletes.
Pilates. Done on a mat or special equipment, Pilates trains the core muscles and improves flexibility and posture.
Stability ball. These big, inflatable balls (also called Swiss balls or balance balls) are used for crunches, push-ups, and other exercises. Staying stable on the ball is part of the challenge.
Sport-specific training. This trend is about athletes training in the off-season to build their strength and endurance.
Balance training.
In balance training, you might stand on a wobble board or use a stability ball to hone your balance. It's a trend for all ages, Thompson notes.
Functional fitness. A functional fitness workout preps your body for daily activities such as running for the bus or lifting groceries -- not just gliding along on the elliptical machine.
Comprehensive health programming at work. This trend is about improving employees' health -- and lowering employers' health care costs.
Wellness coaching. Wellness coaches support clients in making behavior changes for better wellness.
Worker incentive programs. Some employers are giving their workers incentives to make healthy changes.
Outcome measurements. This trend is about accountability and measuring progress toward fitness goals.
Spinning (indoor cycling). Spinning classes, fast-paced group workouts on stationary bikes, have been around for a while, but they're still going strong.
Physician referrals. Doctors are increasingly referring patients to health and fitness facilities, according to the ACSM survey.
Exercise and weight loss. Sensible or "sensationalized," most diets now include an exercise component, Thompson notes.
Group personal training. Groups of two or three people can often get discounts from personal trainers.
Reaching new markets. Thompson estimates that 80% of the U.S. public doesn't have an exercise routine or a place to exercise, which amounts to a "huge market" for the health and fitness industry.
American College of Sports Medicine Survey Predicts Next Year's Fitness Trends
By Miranda Hitti
WebMD Health NewsReviewed by Louise Chang, MDNov. 5, 2008 -- Ready for a sneak peek at the top 20 fitness trends for 2009?
Those trends were ranked in an online survey by 1,540 professionals certified by the American College of Sports Medicine (ACSM).
Here are the survey's results, reported by exercise science expert Walter Thompson, PhD, FACSM, FAACVPR, Regent's Professor at Georgia State University:
Educated and experienced fitness professionals. Certification and accreditation for health and fitness programs and professionals are becoming more common.
Children and obesity. Fitness programs to address childhood obesity are a top trend for the third year in a row in the ACSM survey.
Personal training.
Personal trainers are becoming more accessible to more people, according to the survey.
Strength training. Men and women are lifting weights; staying strong while aging is increasingly part of their motivation.
Core training. This trend is about strengthening muscles in the abdomen and back to stabilize the spine.
Special fitness programs for older adults. This trend includes aging baby boomers, frail elders who want to get stronger for daily tasks, active older adults, and master athletes.
Pilates. Done on a mat or special equipment, Pilates trains the core muscles and improves flexibility and posture.
Stability ball. These big, inflatable balls (also called Swiss balls or balance balls) are used for crunches, push-ups, and other exercises. Staying stable on the ball is part of the challenge.
Sport-specific training. This trend is about athletes training in the off-season to build their strength and endurance.
Balance training.
In balance training, you might stand on a wobble board or use a stability ball to hone your balance. It's a trend for all ages, Thompson notes.
Functional fitness. A functional fitness workout preps your body for daily activities such as running for the bus or lifting groceries -- not just gliding along on the elliptical machine.
Comprehensive health programming at work. This trend is about improving employees' health -- and lowering employers' health care costs.
Wellness coaching. Wellness coaches support clients in making behavior changes for better wellness.
Worker incentive programs. Some employers are giving their workers incentives to make healthy changes.
Outcome measurements. This trend is about accountability and measuring progress toward fitness goals.
Spinning (indoor cycling). Spinning classes, fast-paced group workouts on stationary bikes, have been around for a while, but they're still going strong.
Physician referrals. Doctors are increasingly referring patients to health and fitness facilities, according to the ACSM survey.
Exercise and weight loss. Sensible or "sensationalized," most diets now include an exercise component, Thompson notes.
Group personal training. Groups of two or three people can often get discounts from personal trainers.
Reaching new markets. Thompson estimates that 80% of the U.S. public doesn't have an exercise routine or a place to exercise, which amounts to a "huge market" for the health and fitness industry.
Monday Let's go!!!
Good morning! Hope you all had a good weekend! How are you doing with the exercises? Email me and let me know!
10 minutes of cardio
20 plie squats
10 plyo jumps (onto stairs)
15 push ups
repeat exercise 2x
10 minutes of cardio
15 dips
10 push ups
20 walking lunges with bicep curls
60 reverse crunches
repeat 1x
5 minute cool down
stretch
Good luck. Remember, these workouts are designed to get you in tip top shape, you are exercising 6 days a week, so each session should last 20-60 minutes. If your not doing the 6 days a week with me, please share!
10 minutes of cardio
20 plie squats
10 plyo jumps (onto stairs)
15 push ups
repeat exercise 2x
10 minutes of cardio
15 dips
10 push ups
20 walking lunges with bicep curls
60 reverse crunches
repeat 1x
5 minute cool down
stretch
Good luck. Remember, these workouts are designed to get you in tip top shape, you are exercising 6 days a week, so each session should last 20-60 minutes. If your not doing the 6 days a week with me, please share!
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