Wednesday Workout tips...

Before any workout, you will need to begin with a 5-10 minute warm up.  You can hop on the tredmill and walk, or if you prefer an elliptical, whatever your heart desires.  Remember, this is your workout and you will need to do what you enjoy, so you can get the most out of it. A warm up, gets the muscles moving and warm to help prevent injury from just starting your workout.

Some of you have been doing the same workouts the past few weeks, and I encourage you to begin to switch it up a bit. Some of you have, which is great. You can do some exercises that will help you with time constraints as we all lead busy lives.  Here are some examples of combing cardio with weights, which will help burn fat faster, getting maximum results!   I couldn't find pictures, so if you have any questions, I can try to further explain, just let me know.

Circut 1
25 jumping jacks, hip circles (rotate hips in a circle)
15 Push Ups (on knees or wall would work, remember, it's your workout)
15 With weights in your hands, squat down, stand up, and then press weights above head working your shoulders.
Repeat circuit one time

circuit 2
25 Jumping Jacks; 30 sec jump rope (use invisible one)
Abs; 25 crunches.  Then, do a reverse crunch, lifting bottom upwards
Squat down and stay, with weights, work triceps by pulling weights back
Lunge (just one leg in front) and do a bicep curl (second time, use other leg in the front)
Repeat circuit one time

circuit 3
25 butt kickers (heal to butt)
Squat and cross punches forward (like tae bo)
abs: Take your foot and prop ankle on knee.  Then, take elbow to knee. 25
while on your back: w/weights chest press arms out to side, continue to keep arms straight and bring weights together.
With weights, side lunge- one leg out to the side; then shift weight from one leg to the other.  While doing the shifting, raise arms with weights outwards in front of body.

Circuit 4
Jumping jacks, butt kickers, squat down and do tae bo punches, invisible jump rope.
abs: Bicycle, alternate elbows to knees

Stretch!

*The above workout is approx 20 minutes of Jillian Michaels 30 day shred...level 1.

OUT OF STATE FOLKS: Please know you too can train for a 5k in your area.  You can simply visit active.com and enter your city or state and 5k, and several listings will come up.  If you want help finding one in your area for April 17th, please let me know.


5K Participants....READ THIS.....Additionally, we have a few people who are attempting to run the 5k, so I wanted to put some tips in here for that.  If you've walked in the past, but are just starting out a running program, it can be initimidating, but please know that I've been running since high school, completing a triathlon, and now two half marathons, training for my third.  So, I know a bit of learning to do this and what it will be like.  The day of the race, prior to starting, you are going to be soooo nervous, so the best thing I can say is to try to prepare your body as much as possible.  Once the race starts, its about listening to your body, not running with the flow of the group, but staying at your pace. So, what this means, is you have to find your pace and stick with it for your training.

With walking to running, there's a method that you would do with intervals, walk for one minute, then increase your speed for 30 seconds, and back to walking...then increase your speed for 30 seconds...do this for your entire workout, and over time, increase your time for your running.

***And if any of you Nat people would like, I would be more than happy meeting you there to see I will see your form and teach you a few tricks of the trade*** I used to teach a running class at LifeCenter Plus...it was a kids running class, but I got them to LOVE running, one of them I recently heard won the turkey trot at his school....that was fun to hear!

FINALLY.....a quote...
"If you want a great body, you will have to work for it, it doesn't come for free!" -Jillian Michaels