Again, please let me premise this by writing, that I am NOT claiming to be a fitness professional. This workout is one that has been successful for me and others that I know in both weight loss and toning my body! Secondly, understand that maintaining a healthy weight and body is a lifestyle change! That is the most difficult thing to accept, because is means that we permanently have to change how we think about food and physical activity. For the most part, I eat a relatively healthy diet all of the time. Now, don’t get me wrong- an icecream sunday and large cheese pizza absolutely are consumed by me from time to time! However, I have accepted that this is how I have to eat to maintain my health and fitness. The same with exercise. We just simply have to do it, at least 4 times a week and we also have to incorporate some resistance training. Many women are afraid of resistance training because they feat that it will produce big, bulky muscles. This is absolutely not the case. With the high rep/low weight that we will be doing, it will simply tone and add some lean tissue to your body. What this does is turn your body into a furnace while you are inactive- burning WAY more calories then before! Finally- one more note about these moves- you may need to modify them based upon any type of injury of problems as well as your fitness level. You know what your body can handle and what it cannot, so please be aware of that! Dr. Jered Wayland has been collaborating with me on this work-out program and has offered to consult anyone that is either having back/neck issues etc.- or just issues with modifications period. He has a very strong health and fitness background. Please contact his practice at (573) 334-0100. Athletes Plus has also offered to allow us to use their facility for group work-outs on Sundays. I may set up a time at least once next week for anyone having problems with the work-out to meet so that I can help them personally. =)
These exercises below are to be performed as Super Sets- meaning there is NO break in between ANYTHING. This is one non-stop work-out to keep your heart rate up the entire work-out. This is key to success with these moves. You will do what is written below THREE TIMES! This should take around 45 minutes. Top it off with 15 minutes of cardio of some sort for max results! I will demonstrate the moves via video that will be posted tonight! By the way, if you were unable to attend the Kick-Off today- please submit a before picture to me via email sherigrippo@gmail.com. It needs to be side shot/front and back. Also- I need your weight and measurements of your waist (right at belly button) and center of your thigh and center of your arm.
MONDAY
*15 of every movement
5 minutes of cardio to warm up- stretch quickly
Shoulder Press/Squat Combo
Side Raise/Lunge with Left Leg Combo
Static Lunge/ Band Pulls (i will demonstrate via video this afternoon)
Upright Rows on one leg
RUN/WALK for 2 minutes
Do 1 minute of mountain climbers
20 Burpies
20 Hop Ups
Plank hold for 30 seconds – then side plank hold for 30 seconds
DO THIS THREE TIMES!!!!!!!!!!!!!!!!!!!!
TUESDAY (BACK- BICEPS)
Bent Over Upright Rows
Push Up Rows (advanced)
Pull-Downs (band)
SuperMans
Medicine Ball/Dumbell Swings with Wide Squat
Bicep curls with dumbells
Speedy Bicep curls with band
Hammer Curls
Jump Rope or Jump in Place for 1 minute
Run/Walk for 4 minutes
WEDNESDAY
CARDIO OF YOUR CHOICE FOR 30-45 Minutes!
Ab Crunches/Leg Lifts on the ball
V-UPS
Bicycle Crunches
V-UPS feet on Ball (advanced)
Feet on Ball- Planks- Move Each Foot out at time (advanced)
THURSDAY (LEGS)
Jump Squates
Jump Lunges
Side Jump Lunges
Hamstring Curls on Ball
Plie Squat
Glute Kickback
Dead Lifts with Dumbells
RUN/WALK for 5 minutes
FRIDAY (Chest/Triceps)
Ball Dumbell Press
Ball Flyes
Push Ups (with foot up on incline advanced)
Tricep Dips on bench or chair
Tricep Kick Backs
Lunge/Tricep extention Combo
Tricep Push Up
RUN/WALK for 3 minutes
20 Burpies
20 Tuck Jumps
SAT/SUN REST!!
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