Have That Cake!
Have That Cake!

Wednesday, November 6th

You did it! You’ve made it to your third “Have Your Cake and Eat It Too!” workout. Congratulations! You may start to see the effects of your efforts on the scale.  We don’t call this a calorie-burning workout for nothing!

As we mentioned in our last post, the average person will gain 5 to 10 pounds from Thanksgiving to Christmas but if you keep up the good work, you don’t have to be one of them.

I hope you enjoy today’s workout and continue to join me every Monday, Wednesday and Friday from now until the New Year. When you finish today’s workout, you should feel extremely good about yourself!

Today’s full-body routine has a little more emphasis on cardio than the prior two sessions. The push-ups, clap jacks and side-to-side jumps will help you burn even more calories.

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: Single Let Squats (Perform to Failure or max 20 reps each side)

Exercise 2: Standard Push-Ups (Perform to failure or max 30 reps)

Exercise 3: Clap Jacks (Perform to failure or max 100 quick reps)

Exercise 4: Side-to-Side Jumps (Perform to failure or max 30 reps)

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

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

 

Exercise 1: Single Leg Squats (Perform to Failure or max 20 reps each side)

How to do it: Stand with feet hip width apart. Raise your arms out in front of you so they are parallel with the floor. Slowly lift your right leg straight out in front of you as high as you can. With all your weight on your left leg, slowly squat down. Push back up and repeat without bringing your raised leg to the floor.  Do all reps on one leg and then repeat with the opposite leg. Note: How low you can go will depend not only on strength but also on balance. If you can squat down so your thigh is parallel to the ground, do so. For most of us this will be difficult. Squat as far as you can while still maintaining your balance. If you still find the exercise you can hold onto a chair for extra balance.

Single Leg Squats_labeled

Exercise 2: 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 3: Clap Jacks (Perform to failure or max 100 quick 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. Jump your feet out wide while clapping your hands in front of you. Jump feet back to shoulder and return arms out to the side. Repeat.

Clap Jacks_labeled

Exercise 4: 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 5: 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

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 (http://amzn.to/19zDjd1) 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

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