Last week was a series of cardio activity and full body resistance exercises.
The routine goes like this...
1. Start off with a good 5-10 minute warm-up and then move into...
2. One minute of cardio activity working between 75%-90% of your maximum ability.
3. Sumo Squats with a dumbbell shoulder press for 30 seconds
4. One minute of cardio
5. Walking Lunge with dumbbells for 30 seconds
6. One minute of cardio
7. Push-ups for 30 seconds
8. One minute of cardio
9. Finally...Squats with your feet together for 30 seconds
10. Cool down for 10 minutes or repeat the entire cycle for as many repetitions as time and energy permit!
As always...remember to drink lots of water and have lots of fun!
Showing posts with label cardio. Show all posts
Showing posts with label cardio. Show all posts
Tuesday, May 18, 2010
Friday, May 14, 2010
Finally!
Finish the series with push-ups for 30 seconds, another minute of cardio and last but not least...30 seconds of squats with your feet together.
Begin the squats standing with your feet together, holding dumbbells in your hands by your sides.
Keeping your shoulders down and back, your core engaged and your chest up, bend your knees into a deep squat. Engage your hamstrings and glutes to return to stand and repeat for 30 seconds.
Begin the squats standing with your feet together, holding dumbbells in your hands by your sides.
Keeping your shoulders down and back, your core engaged and your chest up, bend your knees into a deep squat. Engage your hamstrings and glutes to return to stand and repeat for 30 seconds.
Thursday, May 13, 2010
Next...
Set up for 30 seconds of bench dips.
Begin with your hands grasping the edge of a chair or bench with your feet extended out in front of you. Slide your butt off the edge of the chair so you are balancing your body weight with your arms. Lower your torso, bending your elbows to 90 degrees, keeping your shoulders down and back and your chest up. Press back up and repeat for 30 seconds.
Follow the bench dips with another minute of your cardio activity.
After the minute cardio, have some water and come to stand with your feet hip distance apart and parallel, your shoulders down and back, your spine in neutral and your core engaged. Hold a dumbbell in each hand.
Walking lunges for 30 seconds. Take a step with your right leg, plant your foot heel to toe and bend your knee into a lunge with your thigh parallel to the floor. Engage your hamstrings and glutes to stand and switch legs. Repeat.
Then another minute of cardio...see a pattern?
Begin with your hands grasping the edge of a chair or bench with your feet extended out in front of you. Slide your butt off the edge of the chair so you are balancing your body weight with your arms. Lower your torso, bending your elbows to 90 degrees, keeping your shoulders down and back and your chest up. Press back up and repeat for 30 seconds.
Follow the bench dips with another minute of your cardio activity.
After the minute cardio, have some water and come to stand with your feet hip distance apart and parallel, your shoulders down and back, your spine in neutral and your core engaged. Hold a dumbbell in each hand.
Walking lunges for 30 seconds. Take a step with your right leg, plant your foot heel to toe and bend your knee into a lunge with your thigh parallel to the floor. Engage your hamstrings and glutes to stand and switch legs. Repeat.
Then another minute of cardio...see a pattern?
Monday, May 10, 2010
This Week...Full Body Blast
This week I am providing a series of exercises that will come together for a quick and easy cardio/strength series. You can go through the entire routine once or three-four times, depending on your time availability, energy level and enthusiasm.
Start off good and warmed up! A 10 minute walk would suffice!
This was one of last week's posts and is a great way to get your heart rate up, jumping jacks, running in place or moving your furniture and dancing are also great options!
Begin standing with you feet 1-2 inches wider than hip distance apart and parallel. Drop your shoulders and engage your core.
Drop into a deep squat with your chest up and plant your hands on the floor in front of your feet. Hop your legs back so you land in a plank position, pause and hop your feet back to your hands and return to standing. Repeat for 1 minute!
If you just can't wait for the next exercise in the series, feel free to head to the wall for wall sits, as long as you wish!
Don't forget stretching and water! Have a great day!
Start off good and warmed up! A 10 minute walk would suffice!
This was one of last week's posts and is a great way to get your heart rate up, jumping jacks, running in place or moving your furniture and dancing are also great options!
Begin standing with you feet 1-2 inches wider than hip distance apart and parallel. Drop your shoulders and engage your core.
Drop into a deep squat with your chest up and plant your hands on the floor in front of your feet. Hop your legs back so you land in a plank position, pause and hop your feet back to your hands and return to standing. Repeat for 1 minute!
If you just can't wait for the next exercise in the series, feel free to head to the wall for wall sits, as long as you wish!
Don't forget stretching and water! Have a great day!
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