Quickie Workout #9

Sunday, April 29, 2012

Today's workout is all about the fabulous number 30.  Try to complete the 30 repetitions of each exercise without a break, but listen to your body too.  Record how long it takes you to do one round and then challenge a friend to up the ante!

If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.

Please consult your doctor before engaging on any fitness regime.

Remember to go for QUALITY over quantity.  Incorrect form will not allow the exercise to be effective. Breath on the excursion (i.e., exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine.

Warm up- 1 min jumping rope (You can pretend to jump rope if one isn't handy. Get those feet off the ground!)
and 1 min speed bag (Pretend you are repeatedly hitting a speed bag with alternating hands and bouncing back and forth on feet)

30 reps- Squats with the objective of going low by getting your thighs parallel to the ground

30 reps- Jumping jacks/star jumps

30 reps- Push/press ups (can be "regular," on knees, or against the wall)

30 reps of the following exercises on each leg, starting with the right leg then the left.-  I call this the "fire hydrant set." Get on your hands and knees.   #1  Lift the right knee up and out to the side with the knee at a 90 degree angle.  Return to the ground. Repeat 30 reps on the same side.  #2 Elevate right knee behind you so thigh is in line with the back.  Foot should be flexed.  Raise foot by pushing heel up to the ceiling, repeating 30 times.  #3 Still with the right leg, extend leg straight behind you and then bring knee into to chest.

30 reps- Abdominal crunches. You choose the style.  Be sure to look up and behind you to avoid pulling with the neck.

30 reps- Reverse crunches. Lying on the back, lift your hips up off the ground using your abdominal muscles.  Don't rely on momentum for this one.

30 sec- Side plank. Keep your tummy tight!

30 sec- Side plank on the other side. Tummy tight!

You have now completed 300 repetitions/seconds.  Well done!  Do it again please.

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