Wednesday, December 4th

Did you know physical activity leads to feelings of self-empowerment? A study published in Research Quarterly for Exercise and Sport examined previously sedentary women as they participated in a physical activity program. Those who followed the program for at least six months were more likely to make it a priority to feel good about themselves, while those who did not stick with the program reported more negative self-talk and feelings of insecurity and failure. In other words, one of the best ways to adopt a “can do” attitude is to simply get moving!

As you embark on today’s exercise program, remember that exercise has so many benefits beyond calorie burning (although we love the calorie burning!).

Today’s workout is designed to last 30 minutes and is developed so each individual can exercise at his or her own pace. Each exercise should be performed to failure—when you feel as though you can’t complete even one more rep—or to the max number of reps listed.  For example if the exercise is squat jumps and lists a max of 50 reps, you should do as many reps as possible up to 50. If you complete 10 reps and find that you can’t do another rep while maintaining good form, then simply move on to the next exercise.  If you can complete all 50 with good form, do so and then move to the next exercise.

If you get through all 5 exercises in less than 30 minutes (which should be the case), repeat the cycle until the 30 minutes is up.

Please note: Before adopting any new exercise routine, you should consult your physician.

 

Today’s full-body, calorie-burning workout:

Exercise 1: Hand Touch Plank (Perform to Failure or max 30 reps)

Exercise 2: Side Lunge (Perform to failure or max 20 reps each side)

Exercise 3: Arm Pulses (Perform to failure or max 100 reps)

Exercise 4: Scissors (Perform to failure or max 50 reps)

Exercise 5: Squat Jumps (Perform to failure or max 50 reps)

A detailed description and accompanying photo is provided for each exercise below.

 

Exercise 1: Hand Touch Plank (Perform to Failure or max 30 reps)

How to do it: Start in pushup position. Place your hands directly under your shoulders and feet hip-width apart. Keep your core/abdominals tights. Lift your right hand slightly off the ground and place it on top of your left hand. Quickly return the hand to its starting position. Repeat with the left hand. Lift your left hand slightly off the ground and place it on top of your right hand. Quickly return the hand to its starting position. Repeat.

Hand Touch Plank_labeled

Exercise 2: Side Lunges (Perform to failure or max 20 reps each side)

How to do it: Stand with your feet hip width apart. Place your hands on your hips for balance. Slowly step to the right.  Shift your weight to your right leg and bend your right knee. Keep you left leg straight. Push off with your right foot and come back to the starting position. Repeat with your right leg for entire series of reps. When complete, switch to your left leg and repeat exercise.

Side Lunges_labeled

Exercise 3: Arm Pulses (Perform to failure or max 100 reps)

How to do it: Stand up straight with your feet shoulder width apart. Place your arms out to your side and parallel to the ground. Face your palms up. Quickly pulse your arms up and down – raising and lowering no more than a few inches. Do 50 reps or until you can’t do any more. Turn your palms facing down and do 50 more reps. Repeat palms up and palms down for 50 more reps each for a total of 100 reps with palms up and 100 reps with palms down.

Arm Pulses001

Exercise 4: Scissors (Perform to failure or max 50 reps)

How to do it: Lie flat on your back with your arms tucked slightly under your hips with palms facing down. Lift both legs off the ground so they are 6 to 8 inches off the ground. Slowly lift your right leg up until it is at a 45-degree angle while keeping your left leg a few inches off the floor. Switch legs: Slowly lift your left leg up until it is at a 45-degree angle and lower your right leg until it is a few inches off the floor. Continue to alternate legs.

Scissors001

Exercise 5: Squat Jumps (Perform to failure or max 50 reps)

How to do it: Stand with your feet shoulder width apart and arms behind your head. Squat down with knees parallel to the floor. Don’t bend below parallel. Jump up as high as you can while keeping your core tight. Lower back down to your squat position as you land.

Squat Jumps_labeled copy

I hope you enjoy today’s workout. Please share your feedback with me by commenting below.

 

About the Author:

d_stone_headshot_finalDawna Stone is a health, fitness, and wellness expert. Her new book, Healthy You!: 14 Days to Quick and Permanent Weight Loss and a Healthier, Happier You is available on Amazon.com. To find out more about Dawna or to view her Healthy Living videos, tips and recipes, go to dawnastone.com

An American Council on Exercise (ACE) certified Health Coach, Stone has contributed health and wellness articles to numerous newspapers and magazines. She earned her bachelor’s degree from UC Berkeley, and her master’s degree from UCLA. An avid runner and Ironman triathlete, she lives in St. Petersburg, Florida with her husband, 6-year-old daughter and 4-year-old son.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.

Copyright © 2013 by Dawna Stone

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