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Tuesday, 4 October 2011

Thanksgiving so Have Some Giving

With Thanksgiving just around the corner, I am feeling pretty grateful for all of the wonderful people/places/things in my life. Sooo I thought I would do some giving. This post is a full body at home workout that you can do with just your body weight - no materials required. I have provided youtube links demonstrating proper form and technique for each movement.

*** Remember you should always consult your physician before beginning any diet or exercise program. ***

This program is designed as a circuit - I love circuits - circuits make me happy.

Start with the warm-up movement (your choice of either inchworms of squats depending on your level of fitness) then complete exercises 1 through 6. Take a two minute break. Repeat the circuit two more times, for a total of three times through the circuit. Beginners: do the circuit twice through and work up to three times through.

The number of repetitions are outline for you. For instance, for side-step lunges you are doing twelve lunges on each side. The number of repetitions are a guideline. If you cannot make it to the number stated just go until exhaustion. Alternatively, if you can do more (with proper form) go for it. Also, begin the push-ups aiming for one full military style push-up before modifying and work your way up to the whole set. Remember to stretch at the end.

The Thanksgiving - Giving Workout  - Complete 3 days per week

Set 1
Set 2
Set 3
Warm – Up: Inch Worms

1.  Side Step Lunges
3 X 12 (each side)

2. Push-Ups
3 X 12

3. Supermans
3 X 10

4. * Band Bicep Curl -  Wall
3 X 12

5. Tricep Dips (Chair)
3 X 10

6. Plank Shoulder Taps
3 X 12 (each side)

*If you don't have a band or weights and cannot buy either, get a two small bags, fill them with some stuff to make them heavier and lift it like weights.

Youtube Links

a) 10 inch worms (stand in between each rep)
b) 15 Squats
* Don’t do full speed, keep it slow and controlled
1) Legs – Side Step Lunges
Proper Lunge Form
2) Chest/Shoulders – Push-ups
Proper Military Push-up
Proper Modified Push-up
3) Back – Supermans
4) Triceps – Chair Tricep Dips
5) Biceps – Band Curl Against Wall
(Don’t squat if using band, just keep back against the wall)
6) Core - Plank Shoulder Taps
* These can be modified from knees like a push-up

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