Wednesday, November 21, 2012

Workout Wednesdays

With a busy holiday season and the promise of New Years resolutions nearing, a lot of people abandon their workout routines or put off starting one until the new year. This year, don't! Most resolutions fail. Start your exercising habits now or keep up the ones you have because if you can make it through this busy, food-filled time, you'll be able to keep up your routine any time! It doesn't have to be a huge time commitment or involve the gym, just start moving or keep moving.

I've included a simple at home workout that can be tailored to your fitness level. It starts off easy but if you want to increase the challenge, you can change marching in place, to jogging in place or jumping rope. You can change the women's or half push-ups to full push-ups. You can add weight to the squats or challenge yourself to go even deeper into the squats. The key is to keep moving the whole time to keep your heart rate up, burning fat and the strength components will build muscle.

Think how great you'll feel come January 1 if you're not just starting a routine with all the January gym-ers, most of whom quit by mid February anyway! Not you! You'll have stuck with the program or be well on your way in your new program. I know I won't be abandoning my health goals this holiday season!

How are you keeping up with your exercise and healthy eating? What are your biggest challenges this time of year? Have you ever tried to use new years resolutions to change your health the past?

At Home Circuit

Set a timer with intervals on your iPhone for 25 minutes (I can help you find an app for this if you don't have one).

Workout breakdown by minute:
0.00-3:00 - march in place
3:00-3:30 - women's push ups with wide hand stance
3:30-4:30 - march in place with high knees
4:30-5:00 - regular squats
5:00-6:00 - grapevine back and forth
6:00-6:30 - crunches
6:30-7:30 - march in place with high knees
7:30-8:00 - women's push ups with narrow stance (tricep push ups)
8:00-9:00 - grapevine
9:00-9:30 - forward lunges
9:30-10:30 - march in place with high knees
10:30-11:00 - superman lifts
11:00-12:00 - jumping jacks, landing softly
12:00-12:30 - plank
12:30-13:30 - march in place with high knees
13:30-14:00 - reverse lunges
14:00-15:00 - jumping jacks landing softly
15:00-15:30 - women's push ups with hands in triangle formation
15:30-16:30 - grapevine
16:30-17:30 - regular squats
17:30-18:30 - jumping jacks
18:30-19:00 - superman lifts
19:00-20:00 - march in place
20:00-20:30 - women's pushups wide stance
20:30-21:30 - grapevine
21:30-22:00 - walking lunges
22:00-23:00 - march in place high knees
23:00-23:30 - crunches
23:30-25:00 - march in place to cool down

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