Monday, November 18th

As you embark on today’s workout, give some thought as to why you’re participating in the program. Maybe you want to drop a few pounds before the holidays or just want to be able to have your favorite holiday treats without the guilt. The two most common reasons for participating in an exercise program is weight loss or weight maintenance, but there are so many other benefits to exercise.

Did you know that according to the Mayo Clinic, exercise (or regular physical activity) can help prevent or manage health problems such as stroke, type 2 diabetes, depression, arthritis and certain types of cancer. Exercise also improves your mood, boosts energy and promotes better sleep, not to mention helps to prevent excess weight gain and helps with weight loss. So keep up the good work and reap the benefits of your hard work.

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: Side-to-Side Jumps (Perform to failure or max 30 reps)

Exercise 2: Clapping Push Ups (Perform to Failure or max 15 reps)

Exercise 3: Squat Jumps (Perform to failure or max 50 reps)

Exercise 4: Side Leg Lifts (Perform to failure or max 30 reps each side)

Exercise 5: V-Ups (Perform to failure or max 20 reps)

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

 

Exercise 1: Side-to-Side Jumps (Perform to failure or max 30 reps)

How to do it: Stand with your feet hip width apart. Bend your knees and jump to the side landing with soft knees and on both feet at the same time. Alternate sides as quickly as possible while still maintaining good form. Note: Pretending you are jumping over an object will make the exercise easier and often makes you jump higher.

Side To Side Jump_labeled

Exercise 2: Clapping Push Ups (Perform to Failure or max 15 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. Explode back up by fully extending your arms and allowing your hands to come up off the floor.  As you hands leave the floor clap them together before you land. Note: If you cannot clap your hands in between pushups, just complete the push up without a clap. The clapping will come in time. You can also but your knees on the ground to make the pushup easier to complete.

Clapping Push Up

Exercise 3: 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

Exercise 4: Side Leg Lifts (Perform to failure or max 30 reps each 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 5: V-Ups (Perform to failure or max 20 reps)

How to do it: Lie on your back with your legs straight and your hands above your head with palms facing up. Simultaneously raise your upper body and legs and reach for your toes Keeps your arms and legs straight and your core tight as you move into the “V” position. Slowly lower yourself back down and repeat.

V Ups

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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