Mondays Workout

blog

Dec 21

WORKOUTS CHOICES
1. DVD.
Go to out website and click on the DVD links at the top of the page. You can choose your own workout based on your fitness level, how long you have to workout and how many days a week you want to commit to. Based on that, you can print out the workout guide that will tell you what segments on the dvd to do.
2. BLOG WORKOUTS.
We will post the workout in the blog every day. We will be sending out the workouts sometime the evening before the next day on the home page of our blog. Instead of putting a bunch of different exercises each day, we want to focus on getting in some great exercise and focusing on trying to go as long as you can in the time you have to work out.

You will just copy the workout and print it out. Have a timer ready to go and have a timer as to how long you worked out or how many sets you get done. Then, all you do is comment on to what you time was or how many sets you completed.
The IDEA is to create an environment among us all that we are trying to push each other to workout. So we encourage you to comment each day as it will not only motivate you but motivate others. If you have a question, post it on the blog and I will answer it.

Monday, December 21, 2009
You will have timer and start the timer AFTER your warm up. If you are not sure how to do the warm up exercises pay attention next time at boot camp. Just joking – Just do about 5 minutes of stretching and moving.

Warm Up
Forward Lunge
BackWard Lunge
Airplane
Summo
Hand Walk

Perform each exercise for 1 minute. Rest for only 15 seconds before starting the next exercise. You will perform a circuit until you cannot do any more exercises (until you give up) or until you do not have any more time.  YOU WILL COUNT HOW MANY CIRCUITS you complete and WRITE YOUR NAME AND HOW MANY CIRCUIT YOU COMPLETED IN THE COMMENTS SECTIONS OF THE BLOG BELOW>

Do as many repetitions as you can without stopping. Make sure you stay focused on your form. Each exercise you should focus on
1.  Shoulders being pulled down your spine/back
2.  Belly button being drawn in towards your spine.

Exercise #1  Fast Squats 1 minute
Focus – bend in hips keeping weight in heels
REST only 30 Seconds

Exercise #2  Pillar Bridges (on elbows) 1 minute
Focus – Elbows under chest and relax neck. Remember you can go on knees
REST only 30 Seconds

Exercise #3 Jump Squats  1 minute
Focus – Bend in hips, bring elbows to ribcage, explode up on toes or by jumping
Rest only 30 Seconds

Exercise #4 Left Leg Lunge 1 minute
Focus – All your weight in the Left Hip (no weight in right toe). Only move with hips keeping upper body still
Rest only 30 Seconds

Exercise #5  Right Leg Lunge  1 minute
Focus – Keep all your weight in Right Hip (no weight in left toe). Only move with hips keeping upper body still

You count that as being 1 circuit. ONLY REST 15 seconds before going back to Exercise #1 and starting your seconds circuit.

Remember to DO SOMETHING it you are thinking about doing NOTHING!
Let us know if you have any questions

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(10) comments

Tom Hudon December 22, 2009

Had a late dinner and walked the dog. Afterwards, I did one circuit.

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Elisabeth Cawthon December 22, 2009

Allie and I did 3 circuits (30 minutes) and a 30 minute walk/run.

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Beccy December 22, 2009

Didn’t do the official circuits…..did do the circuits around my house….VIGOROUSLY cleaned my house! We are talking “mother-in-law” clean.

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Cynthia December 22, 2009

Did 2 circuits and then a circuit of my own creation!

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Administrator December 21, 2009

I was able to get 4 circuits in and my legs are feeling it. It took me 27 minutes.
Brad

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Amy December 21, 2009

Megan and I walked for 4 miles this morning. Hoping to get to the workout sometime this week.

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Debi December 21, 2009

Got in two hours of steady, fast walking around three neighborhoods in middle of day today looking for our Boxer that “escaped” from backyard.

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Tara December 21, 2009

Did 3 circuits plus walked/jogged for 10 minutes this morning

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Gray December 21, 2009

Was able to get 2 circuits and a mile of running in at lunch.

Reply
Administrator December 21, 2009

Here is where you Comment. I will be doing this workout at 3pm today and will update you on how many circuits I was able to do. Remember to add weight and take off weight as needed.
Brad

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