Wednesday, November 20th

Thanksgiving is right around the corner at just over a week away! I know that my schedule gets crazy this time of year. Many of us will be hosting relatives or traveling to see family and friends.

Need some extra motivation to stick to your exercise program during these hectic times? Feel free to reach out to me with questions or comments. You can comment below or connect with me at dawnastone.com. Tell me how you’re enjoying the workouts, what’s your favorite and or least favorite exercise. I’d love to hear about your progress and provide you with some inspiration and motivation to keep you on track.

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

Exercise 2: Burpees (Perform to Failure or max 15 reps)

Exercise 3: Pulse Ups (Perform to failure or max 100 reps)

Exercise 4: Hand Touch Plank (Perform to failure or max 30 reps)

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

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

 

Exercise 1: 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

Exercise 2: 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 3: Pulse Ups (Perform to failure or max 100 reps)

How to do it: Lie flat on your back with your arms tucked slightly under your hips with palms facing down. Bring your legs up to form a 90-degree angle as if you’re trying to put the soles of your feet on the ceiling. Pulse you hips directly upward without rocking your legs. (Your legs should remain at a 90-degree angle.) Bring your hips back down and immediately repeat.

Pulse Ups001

Exercise 4: 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 5: Squats (Perform to failure or max 50 reps)

How to do it: Stand with your feet shoulder width apart and arms straight out in front of you. Squat down until knees are parallel to the floor. Don’t bend below parallel. Return to the starting position and repeat.

Squats_labeled

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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