Wednesday, December 11th

Give yourself a pat on the back and get ready for another great workout! Today’s workout has one of my favorite leg exercises—the squat jump. Remember to keep good form. If you can’t make it to the max number of reps, just do as many as you can while maintaining good form. You should however start to notice that you can do more reps than you did during the first few weeks on the program.

Each 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 Plank (Perform to failure or max 2 minutes each side)

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

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

Exercise 4: Arm Pulses (Perform to failure or max 100 reps)

Exercise 5: Side Kick Squats (Perform to failure or max 30 reps each leg)

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

 

Exercise 1: Side Plank (Perform to failure or max 2 minutes each side)

How to do it: Lie on your right side. Place one foot on top of the other. Prop yourself up onto your right arm and raise your hips until your body is in a straight line from your ankles to your head. Extend your left arm toward the ceiling. Gaze slightly up toward your raised hand and hold. Repeat on opposite side. Note: for a slightly easier exercise, rest on your forearm.

Side Plank001

Exercise 2: 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 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: 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 5: Side Kick Squats (Perform to failure or max 30 reps each leg)

How to do it: Stand with legs hip width apart. Lower to squat position. Thighs parallel to the ground. Extend your right leg as you stand up. Lower your leg back down as you return to the squat position. Repeat on the same leg for entire series of reps. Switch legs and repeat.

Side Kick Squats_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

by Dawna Stone

Reader Comments

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Corinne

I hope to see a new post on Monday! Since Friday was missed, I just re-did last Mondays. I’ve really enjoyed adding these to my usual workout regime. Keep them coming! 🙂

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