Tag Archives: Gym

Workout Wednesday: Get Out What You Put In

My life is turned a little bit upside down right now. The future is very uncertain and, as an anxious person with a planning mind, that does not bode well for me. Because I don’t have any idea what the future holds, I find myself kind of just floating around. I’ve stopped trying in everything because I don’t know which aspect of my life will send me in the direction I’m trying to go.

I have goals, big one and little ones. I’m doing pretty well with the little ones, just taking things day by day. But man, those big goals are eating away at me. How the heck do I find my path??

Anyway, I know this relates to quite a few of you when it comes to getting healthy, for life. Where do you start? You start right here. With something manageable. Something that doesn’t consume several hours of your day and makes you feel worlds better. So join me for the workout, take the baby step towards your bigger goal 🙂 I’ll let you know when I find my first baby step to my bigger goals.

And let me know if you have any questions!

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

LowJacks1LowJacks2

1. low jacks (beginner-side step with a your torso isolated at the same height)

PikePushup

2. pike pushup (looks funny but it works!)

Lunge

3. lunges (quickly, without or without weight)

MountainClimber

4. mountain climbers

RussianTwist

5. russian twist

FrogSquat2 FrogSquat1

6. frog squats

 

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Workout Wednesday: Strength in Numbers

Last night’s class was awesome. We had our largest number of people there (20!) because patients are starting to bring along their friends and family. The room was full to overflowing and the energy in there was incredible. It made me realize…while working out, there is power in numbers. 

If you can find two or three people who are as committed to health as you are, workout with them! Not everyone has to be available for all workouts but if you can find a couple people to help motivate you when your will power is all dried up, it’s like having extra ammo in the tank. You’ll see better results and develop stronger, healthier relationships. Encouragement is not something that needs to come only from yourself.

So, without any further ado, here’s today’s workout:

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Tip: As always, you’re the only one who can make this exercise hard. It’s only 12/16 minutes so just grin and bear it, push yourself to fatigue, it will all be over soon.

Exercises

ToeTaps < beginner

ToeTaps(High) < advanced

1) toe taps

SideLunge

2) side lunge

TriDip

3) tri dips (advanced- keep legs straight)

LowJacks2 LowJacks1

4) low jacks (jumping jacks with bent legs)

hipraise

5) hip raise

calfjump

6) calf jumps

Are you sweating yet? Let me know how it goes 🙂