Tuesday, December 2, 2014

Merry Fitness! Workout Ideas From Me to You!

As mentioned in the last post I'm doing a fitness advent calendar for the month of December!
Day 2!

As promised (although it is one day late) here is a sample of exercises for each type of workout:

Yoga:

Pretty self explanatory.
  • Hot Yoga (Bikram)
  • Yoga (Goodlife)
  • Body Flow (goodlife)- Mixture of Tai Chi, Pilates, and Yoga
  • At home yoga workout (like this)


Strength: 

For strength workouts, I will probably do a set full body workout or do upper body and abs, or lower body and abs. I will include a warm up and cool down if required. 

Circuit:

Mixture of light weights and cardio, I will include a warm up/cool down. 
30 seconds of each exercise
For 45 min workout complete 5 min warm up, 2x 3 sets, 4 min cool down/stretch

Set 1
S-3min
Dumbbell row in held lunge
Alternating side lunge with reverse flye
Dive bomber pushup (Downward dog to pushup)
REPEAT
C-2 min
Jump jack/squat/side touch ground
Mountain climbers
REPEAT
A-1 min
Windshield wipers
Hands and Knees leg extension
Set 2
S-3min
Wood chops
Plank with row
Sumo squat with shoulder press
REPEAT
C-2 min
Burpees
Knee Runs
REPEAT
A-1 min
Russian Twists
Supermans
Set 3
S-3min
Medicine ball alternating pushup
Single leg dip with arm curl
Dips
REPEAT
C-2 min
Froggers
Skis/split jump
REPEAT
A-1 min
Bicycles
Kickdowns

Cardio

Cardio can be tough this time of year, here are some options, I'm going to include a stretch/cooldown after. 
  • Fitness Dance Classes-Zumba, Body Jam,Sh'Bam (Goodlife)
  • Body Attack/Body Combat (Goodlife)
  • Spin Class
  • Treadmill interval run
    • 5 min warm up
    • 1 min 6
    • 1 min 7 
    • 1 min 6
    • 1 min 8
    • 1 min 6 
    • 1 min 9
    • Repeat runs until tired (Alternatively Run to random music, and adjust the speed to match the song. Great sample: "That power", slow for the JB part, and fast for the will.i.Am part.) 
  • Cardio "Tri" Circuit (20 mins Elliptical, 20 Minutes Bike, 20 mins Run)
  • Hill Treadmill workout
  • Swimming, Skating, Dancing, Running, Soccer etc. (Any Cardio outside the gym)

Active Rest Day

On the Active Rest Days I'm going to try to at least get 10,000 steps from walking. Alternatively, this could also include a very easy stretch/yoga routine. 





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