Tag Archives: Sit-up (exercise)

Workout Wednesday: Remeasure Time!

This workout capped off an 8-week weight loss challenge for a lot of my patients. At 4 weeks they were doing really well. The goal is to lose 10 pounds and most of them had done it. Then, as the weeks rolled along, they forgot about the changes they had made and a lot of them returned to their previous weight.

There were two people who kept weight off, but I know they slacked towards the end too. The interesting thing is that they all come to me with tips to get back on the healthy track but they already know how! If you’ve done it once before, you can do it again. Humans don’t really learn permanent lessons from doing something for a month. So if and when you fall off the wagon, jump back on! You know how to get back to health. And maybe this time you can make it stick. It’s all up to you.

Anyway, I love my health and the body it has given me. I’m right where I want to be, which I why I love helping people get to that state of mind as well. But I figured I’d participate just to see if there was any change. I measured the largest width from my arm, leg, and belly. My measurements 8 weeks ago and today are:

  • Right arm 8 weeks ago- 12″, today- 11.5″
  • Right leg 8 weeks ago- 24.5″, today- 24.5″
  • Stomach 8 weeks ago-  32.5″, today- 33″

HA! So pretty much exactly the same. I’m happy with that 🙂 And finally the workout you’ve been looking for.

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:

LowJacks2LowJacks1

1) low jacks (keep your upper body level)

PushUp

2) push ups (beginner- on your knees OR on your feet standing and pushing against a wall)

Squat

3) speed squats (lower ab brace is very important here)

Situps

4) sit ups (lift your shoulders first, DO NOT wrench your neck)

Lunge

5) lunges (shoulders over hips, knee over ankle)

burpees

6) 1/2 burpee (without the push up, step 4)

I hope you’re all having awesome days! Love and a big fat smile. – Ash

 

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