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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

Exercise
Reps
Set 1
Set 2
Set 3
Warm – Up: Inch Worms
10

N/A
N/A
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

Warm-Up:
a) 10 inch worms (stand in between each rep)
http://www.youtube.com/watch?v=lWytglYN8HI&feature=related
OR
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
http://www.youtube.com/watch?v=8szJuzPt-sg
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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