Friday, November 8th

The main premise of the “Have Your Cake and Eat It Too!” workout series is to give you an intense calorie-burning workout in just 30 minutes so you can ward off holiday weight gain and still indulge in your favorite desserts – especially the hard-to-resists ones in the new Beekman Heirloom Desserts cookbook. But the program has other benefits. Did you know that according to John Ratey, Harvard Medical School psychiatrist, “exercise is the single best thing you can do for your brain in terms of mood, memory and learning.” So let’s burn some calories and at the same time do something positive for our mind!

Please enjoy today’s workout and continue to join me every Monday, Wednesday and Friday from now until the New Year.

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

Exercise 2: Plank (Hold to failure or max 3 minutes)

Exercise 3: Plié Squats (Perform to failure or max 50 reps)

Exercise 4: Mountain Climbers (Perform to failure or max 30 reps each leg)

Exercise 5: Dips (Perform to failure or max 30 reps)

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

 

Exercise 1: 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 2: Plank (Hold to failure or max 3 minutes)

How to do it: Start in push up position. Bring your body down to rest on your forearms. Your elbows should be directly under your shoulders. Keep your back flat and engage your core as you hold the position. Note: keep your body in a straight line – do not allow your butt to raise or lower.

Plank001

Exercise 3: Plié Squats (Perform to failure or max 50 reps)

How to do it: Stand straight with you feet slightly wider than shoulder width apart. Toes pointed out. Lower yourself until your thighs are parallel to the floor. Squeeze your glutes as you push yourself back up to the starting position. Repeat.

Pile Squats_labeled

Exercise 4: Mountain Climbers (Perform to failure or max 30 reps each leg)

How to do it: Start in plank position—Lie on your stomach. Place your palms flat on the floor slightly wider than shoulder width. 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. Pull your right knee forward and under your body while your left leg remains extended. Then quickly switch legs bringing our left leg under your body while your right leg extends back to the floor behind you. Quickly alternate legs. The faster you switch legs, the more intense the exercise becomes.

Mountain Climbers_labeled

Exercise 5: Dips (Perform to failure or max 30 reps)

How to do it: Sit on the floor with your knees bent.  Keep your feet hip width apart. Place the palms of your hands on the floor directly behind your hips. Fingers forward. Straighten your arms and lift your hips off the floor. Slowly bend your elbows as you lower your hips an inch off the ground. Push your hips back up by straightening your arms again. Continue to straighten and then bend your elbows as your hips raise and lower.

Dips_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 (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

Reader Comments

Leave a Reply

Your email address will not be published. Required fields are marked *