Monday, November 26, 2012

Thanksgiving fullness

Thanksgiving has past. Some of us, ran on Thanksgiving day, some of us did not. ( I did!) Some of us spent hours walking and shopping (unfortunately that was me) and most of us spent lots of time eating.

Now if you were good, you kept to your calorie intake and did not go back for seconds.

Some of you were not so good and that is okay, it is a holiday after all and it is sometimes hard to resist a 2nd helping or dessert.

Before Christmas hits, get back into your work out routine.  Try to get some of those unwanted pounds off before you have to do the whole eat with the family routine again.

Go for 30 min runs/walks
Do 30 mins of your favorite video
and WATCH what you eat from now until Christmas!

Here are this weeks LoziLu work outs

Workout #1: Accumulator

(We did this workout the week of October 22!! Did you write down your finishing time?!? Today is the day to race against yourself and see your fitness gains throughout the past month.)

Warm Up:
5 minutes minimum easy working to moderate effort on treadmill or elliptical

Main Set:
Start by completing one rep of each exercise for the first round, then two reps of each exercise for the second round, then three reps of each exercise for the third round and so on until you hit a total of ten reps for each round.  Keep track of your time from when you start the first round until you finish with the last round - strive to beat your previous times!
Prone Cobra
Modified V Ups
Step Back Lunge with OH Hold (each side)
Inch Worm to Push Up
Squat Arm Curls
Tuck Jumps

Cool Down: 
5 minutes moderate to easy effort on treadmill or elliptical, then Standing Chest Stretch and Hamstring, Inner Thigh, Quad Stretch.

Please visit the exercise list to watch the how-to videos.

Workout #2: Irresistible Force

Warm Up:  
5 minutes minimum walking or running
Prone Cobra: 10 reps
Side Plank with Leg Lift: 8 reps each side
Basketball Lunge to Press:  60 seconds

Circuit 1:
(Three times through)
Box Blasts:  12 reps
Pull Up Progression:  10 reps (at whatever level you are at)
Opposite Arm and Leg V-Up:  10 reps each

Circuit 2:
(Two times through)
Bear Crawl:  60 seconds
Shoulder Press to Glute Extension:  8 reps per leg (16 total for arms)
Squat Arm Curls: 12 reps
Dips: 15 reps
Around the World Lunge:  4 times all the way around the world
Cool Down:
Flow through Chaturanga 3 times then.  Walk or Jog for 5 min.

Please visit the exercise list to watch the how-to videos.

Workout #3: Queen Machine

Warm Up: 
5 minutes minimum walking or running
Spiderman Plank:  60 seconds
Around the World Lunges:  3 times each leg

Perform each movement for 30 seconds, go right into the next movement.  At the end of the circuit rest 1 minute.  Repeat the circuit 4 times.
Walkout Push Up to Swivel
High Knee Run
Ski Jump to Cross Back Lunge
Plank Row to Burpee

Cool Down: 
Cat Stretch
Pretzel Stretch
Hamstring, Inner Thigh, Quad Stretch-Walk or jog easy for 5 minutes.

Please visit the exercise list to watch the how-to videos.

Enjoy the Holidays but stay fit!

Have a very fit day!