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WARM UP: (3-5 minutes)
Walk around or march in place. Go up and down stairs one of two times. Just do enough to warm your body up for exercise.
WORKOUT: (30 minutes)
2 minutes: Jog in place- add arms up and down, progress to fast hamstring curls and high knees while leaving your arms out.
1 minute: Pushups- off the floor or bench. Take a break if you need to and continue until time is up.
2 minutes: Jumping Jacks- Do any variation you want to prevent boredom. Cross legs during jacks, if you feel up to it, try Fly Jacks.
1 minute: Squats- if you have weights or tubes, add them in.
2 minutes: Mountain Climbers- If you've got a step nearby you can use it, if not just go off the floor. Take a break if you need to, when you're done, stand up slowly to prevent dizziness.
1 minute: Shoulder Press- Use weights or tube.
2 minutes: Squat Thrust- Go down and do a regular push-up, bring legs in to your chest and push up into a jump, repeat. You may get really tired of this, take a break if you need to.
1 minute: Two Arm Bent Over Row- With weights or tube in hand hinge forward from hips and pull weights up all the way while keeping them close in to the side of your body.
2 minutes: High Knee Straddle- Pretend your straddling tires, make sure you move with this one!
1 minute: Alternating lunges with weights- Add optional lateral arms.
2 minutes: Run up and Down Steps- if steps are not available do quick toe or heel taps or just do fast feet on the floor, football drill style.
1 minute: Tricep Overhead Extension- Use your weights or tube. Optional: kickbacks or dips.
2 minutes: Jog in Place or Around- add punching bag. With your fists in the air punch fast, go, go, go, FASTER!
1 minute: Bent Over Reverse Flys.
2 minutes: Squat Kick Out to Side- Do one minute on the left side and then one minute on the right.
1 minute: Plie Squates- Add front raise or upright row.
2 minutes: Shuffles- Left and right as far as your space will allow.
1 minute: Sitting Squat with Pulses.
2 minutes: Side Punches- Jab style. Do one minute on the left then one minute on the right.
1 minute: Bicep Curls.
COOL DOWN
5 minutes: Walk around and let your heart rate come down but do not stop moving.
Stretch all major muscles groups.
CORE/AB WORK
Plank, crunches, kick downs, bicycles, v-ups, lower back, etc. Add in anything you like.
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And for tomorrow we'll get back into the food stuff. I've had a lot of you ask for recipes and I have finally been taking a few photos to share with you so I'll start into that.
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And for tomorrow we'll get back into the food stuff. I've had a lot of you ask for recipes and I have finally been taking a few photos to share with you so I'll start into that.
