2014 Resolution: New Year – New You!
January is here sooner that you thought and it is time to stick to those New Years’ resolutions that you wrote down back in December. No problem – I am here to help you get started and stay committed.
Having a clear plan is half the battle, as we have all heard the old cliché, “FAILING TO PLAN IS PLANNING TO FAIL”, many times. Having an organized workout program in place makes adherence that much easier. Finding a buddy to work out with is even better as you can challenge each other.
Here is a program that you can do in the comfort of your home or office with minimal equipment. You can do wonders with your own body weight! This program is geared to either the beginner or intermediate exerciser. If you are a beginner, I would suggest that you take a little more rest between each exercise and perhaps do fewer repetitions. If you are more advanced, you can obviously add weights or rest less. Remember that the slower your tempo, meaning the time that you take to complete an exercise, the harder it is. Going too quickly can lead to using momentum as opposed to muscle! Begin with a warm up that includes either a 10 minute walk/jog around the block, or if you have stairs in your home, you may go up and down several times to equate 7-10 minutes. If you have a jump rope, I would prefer that you do a combination of all 3 -run/walk, stairs, and skip-just less of each.
Exercise 1 – Lunges on the Spot
Starting with your feet together and fingers alongside your temple with elbows flared, take a step forward with your right leg, push back through your front heel, and repeat with left leg, 6-15 times each leg.
Exercise 2 – Push Ups
Either full or modified. 6-15 reps.
Exercise 3 – Hip Bridge
Lie on back with your feet bent, shoulders hip width apart. Extend hips toward ceiling, keeping your core engaged and squeezing glutes throughout range. Lower to floor and repeat 15-20 reps.
Exercise 4 – Russian Twist
Lie on back with legs lifted and bent to 90 degrees and arms out to side, in line with shoulders, palms lifted to ceiling. With abdominals engaged, allow legs to fall towards one side and then use abs to lift the legs back up and over to the other side. Repeat 10 times each side. Note: Only let legs fall as far as they will without shoulders lifting
As soon as you finish these 4 exercises, either skip for 30 seconds as fast as you can, or jump in place. Count each jump! Rest for 1 minute, take some water and repeat the circuit. Challenge yourself by trying adding reps, or more sets and beating the amount of jumps!
I do not recommend doing this exercise routine for more than 6 weeks as our body needs variety and change otherwise your muscles get bored along with your brain!