Friday, December 6th

You are well past the halfway point in the “Have Your Cake and Eat it Too” workout series. If you’ve done every workout as scheduled, you should be seeing some positive changes in your body—tighter ads, firmer glutes, more defined shoulders and arms, etc.  I hope you are feeling great about the changes you’re seeing!

Keep up the good work!

Today’s workout is a challenging one! If you’ve never done Burpees before, just do your best. Perform as many reps as you can while maintaining good form. Don’t worry if you can’t get to the max 15 reps—just do as many as you can.  This workout will definitely have you ending the week on a positive note!

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: Burpees (Perform to failure or max 15 reps)

Exercise 2: Crunches (Perform to Failure or max 50 reps)

Exercise 3: Side Leg Lifts (Perform to failure or max 30 reps per side)

Exercise 4: Split Jump Squats (Perform to failure or max 20 reps each side)

Exercise 5: Standard Push Ups (Perform to failure or max 30 reps)

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

 

Exercise 1: Burpees (Perform to failure or max 15 reps)

How to do it: Squat with your hands on the ground in front of you. Jump your feet back to plank (or push up) position. Jump your feet back under you to the squat position. Immediately jump up as high as you can with your hands straight over your head. Repeat. Note: if you want to make the move even more difficult, you can perform a push up when you are in the plank position.

Burpees_labeled

Exercise 2: Crunches (Perform to Failure or max 50 reps)

How to do it: Lie on your back. Place your arms behind your head. Bend your knees and plant your feet on the floor. Tighten your core. Exhale as you slowly curl your head and shoulders off the floor. Your lower back should remain on the floor. Inhale and slowly bring your head and shoulders back down to the floor. Note: do not pull on your neck with your arms. Allow your abdominal muscles to raise and lower your head and shoulders.

Crunches001

Exercise 3: Side Leg Lifts (Perform to failure or max 30 reps per side)

How to do it: Lie on your right side with your right arm at a 90-degree angle supporting your head. Place your left palm on the floor in front of you. Bend your bottom leg slightly. Lift your top leg to 45-degrees and then lower just before you touch your bottom leg. Lift and lower your top leg for the entire series of reps. Repeat on your left side.

Side Leg Lifts001

Exercise 4: Split Jump Squats (Perform to failure or max 20 reps each side)

How to do it: Stand with your right foot out in front of you with thigh parallel to the ground. Your back leg should be bent and your knee should be a few inches off the ground. Jump up and quickly switch legs in mid air so that your left leg is now in front and your right leg is now in back. Bend your legs as you land so that your back knee nearly touches the ground. Continue to quickly alternate legs. Note: keep your back straight throughout the exercise.

Split Jump Squat_labeled

Exercise 5: Standard Push Ups (Perform to failure or max 30 reps)

How to do it: Lie on your stomach. Place your palms flat on the floor shoulder width apart. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest almost touches the floor. Push yourself back up by fully extending your arms.

Standard Push Up_labeled

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

 

About the Author:

d_stone_headshot_final_squareDawna 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

No Comments

Leave a Reply