Saturday- Cardio and Yoga
Pigeon Pose (great for stretching the thighs)
30 mins. elliptical
>1 min. on 12 resistance
>1 min. on 14 res.
>1 min. on 12 res., hands off bar
>1 min. on 14 res., hands off bar
*continue this rotation
30 mins. on treadmill
>1 min. on 6.0 speed
>1 min. on 6.2 speed
>1 min. on 6.4 speed
*continue until 7.5, then walk for 1 min. and repeat cycle
20 mins. yoga/stretching
Friday- Bodyrock and Elliptical
Part 1: Bodyrock
Lean Lovers Workout >watch video
My Scores
10 Switch Lunges 10 Sumo Squats 3 3 3
Walking push-ups (walk to the right and left) 20 20 20
3 high knees + sumo jump 4 4 4
40 reps of spiderman mountain climbers 40 40 40
I did:
3 rounds in 30 mins.
Part 2: Weight Lifting
Side obliques with weight- 50 each side
Lift weight up to one shoulder and down to opp. foot -20 each side
Bicep curl using weights- 20
Back-row using weights- 20
Triceps curl using weights- 20
= 10 mins.
Part 3: Elliptical ( I still had energy and wanted more cardio so this part of the workout was extra)
= 20 mins.
Total time of workout= 60 mins.
Thursday- Bodyrock and Yoga
WE ARE YOUNG> watch video
My Scores
1. 8 Jump Squat Punch Outs using the sandbag or a 10-15 lb. weight 30 30 30
2. 8 Sandbag Swing Lunge Twist using the sandbag or a 10-15 lb. weight 2 2 2
3. 4 Switch Push Ups 4 Tricep Pushups 2 2 2
4 8 Sand Bag Sit Ups using the sandbag or a 10-15 lb. weight 30 30 30
Oct. 20th 6:10pm-6:40 = 30 mins. (I did 3 rounds of these exercises.)
+
15 mins. of yoga and 15 mins. of ab work
Ab Work
1. 50 Slow bicycle (leg out straight and hold while you reach your elbow to your opposite knee)
2. 30 waist/leg lifts
3. 50 Side abs (lift elbow/waist up to touch leg)
4. 50 raised side abs
5. 30 Chair Ab Lifts (Left leg straight on a back of a chair. Other leg is down but knee up, foot supporting chair. Lay down, lift body up and while you use your left hand to touch your left part of your upper leg for support, touch your food using your right hand. 30 reps then switch to right leg).
6. 30 Downward Facing Dog Leg-In abs
Wednesday- Cardio and Yoga
20 mins. elliptical
20 mins. sprinting and walking uphill
20 mins. yoga
Tuesday- Strengthening through Bodyrock
Dream Body Workout- 1000 Rep Challenge >watch video
My Scores
Burpees- 50
High Knees 50
Bag Drop and Burpee Tuck Jump- 50
Scissor Lunges- 50
Elevated Plank Knee Tucks- 50
Touch Floor Jumping Jacks- 50
Overhead Lunge and Kick-left leg- 50
Tuck Jumps- 50
Overhead Lunge and Kick- right Leg- 50
Crisscross Reach Through Abs (alternate between L & R legs)- 50
500 High Knees Skips- 500
This took : 50 mins.
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