Ok, so it’s been a full week after the Thanksgiving weekend blowout. Did you get back on track last Monday? Did consume fewer calories each day then the 4 days of gluttony? Did you return to your daily work out program? Or did you just finish off the last of the dressing, sweet tators, pumpkin, apple, buttermilk, coconut cream pies and chocolate cake from last weekends holiday feast and say.... “I’ll start back "tomorrow"....?”
Well, put down that fork and get off your duff... cuz “tomorrow” is NOW, my friend!
You are now in a month that is filled with parties, social events, office gatherings, family get-to- gathers, "all day munch-a-thon" on goodies that are brought to work and lie waiting.. calling your name.. in the “office break room." See my blog on the scariest room at your work place. Before you know it... you are gonna munch, eat, drink, pork down, and feed your way to an extra 3 to 12 lbs during this month of December!! (that can be as much as one pant or dress size, folks!)
HOLY COW!!! That is scary! Have no fear. Cuz this week I am going to give you some tips on how to survive the holidays, starting with a grueling 30 minute work out.... that if you will do it everyday, you can pretty muchly eat whatever you like. YAY!!! YOU like the sound of that, right? Ok, then let’s get started!
30 MINUTE FAT MELT AND MUSCLE GAIN
As always, if you have health issues, are deconditioned, have not worked out in awhile or lead a sedentary life check with your doctor before starting any exercise program
*4 to 5 times (or more) weekly. Keep in mind the more you do this work out... the faster results!! *GOAL: shoot for NO REST, if you must take a break... 10 SECONDS only. You've only got 30 minutes... get the most from it!
*designed to build muscle and burn fat together for the full 30 minutes, thus no need to do a separate weight and cardio program
*takes the place for HOURS of exercises!
*there are (3) separate circuits, 10 minutes each 30 MINUTES TOTAL
*You will succeed ONLY if you follow the directions.... DONT CHEAT.... DO the WHOLE 30 minutes 4 to 5 times (or more) weekly
*You will need two 3 lb hand weights, two 5 lb hand weights and two 8 lb hand weights, jump rope and one floor mat
*It would be helpful if you had a watch with a second hand for timing
*SUCK IN THAT GUT.... AND SQUEEZE THOSE BUTT CHEEKS TIGHT TOGETHER!
CIRCUIT ONE
-push ups 1:00
-squats (legs together or apart) w/ shoulder presses 1:00 (use 3 or 5 lb weights)
-push ups 1:00
-squats with shoulder presses 1:00
-jump jacks 1:00
-jump rope 1:00
-jump jacks 1:00
-jump rope 1:00
-basic crunches 1:00
-reverse crunches 1:00
TOTAL 10 MINUTES
CIRCUIT TWO
-Bent over two arm Dumbbell Rows (palms facing, pinch that scapula together tight) use 8 lb weights 1:00
-Bent over two arm Dumbbell Rows (palms facing) use 8 lb weights 1:00
-Static Lunge with bicep curls (alternate legs) 1:00 (Use 5 or 8 lb weights)
-Butt Kicks (run in place, kick your butt) 1:00
-Knee ups (run in place with high knees) 1:00-On the mat....knees bent, arms behind head and come up and crunch across the body.... arm pit aims for knee 1:00
-Do other side 1:00
-Reverse crunches 1:00
TOTAL 10 MINUTES
CIRCUIT THREE
-Lie flat on mat.... chest flyes. slight bend in elbows. Hands & arms over the chest 1:00 (use 5 or 8 lbs weights)
-Stand up, wide stance on floor, upright row (weights come up to eye level) with slight side lunge 1:00 (use 3 or 5 lb weights)
-Lie flat on mat.... chest flyes. slight bend in elbow and hands arms over the chest 1:00 (use 5 or 8 lbs weights)
-Stand up, wide stance on floor, upright row (weights come up to eye level) with slight side lunge 1:00 (use 3 or 5 lb weights)
-Jump jacks 1:00
-Butt kicks 1:00
-Slight squat with punches 1:00
-Jump rope 1:00
-Bicycle crunches 1:00
-Oblique twists 1:00
TOTAL 10 MINUTES
Did ya do it? Ok, hit the shower and go for it again tomorrow!
Until Next Time.....
GOOD HEALTH TO ALL!!
No comments:
Post a Comment