Tuesday, May 1, 2012

Mayday Makeover Starts Today!


Here is the Resistance Training for week one: No equipment required!

Ideally, you will perform this routine three times this week, with a day off between each training day.


Week 1 Introductory Training  Routine

Warm Up:

8 Bodyweight Squats
8 Push Ups   (These can full body, kneeling, or using a sturdy counter or the wall, depending on your upper body strength.)
10 Stick Ups
8 Standing Cross Crawls Each Side.
Rest 30 seconds and repeat one time.

Superset #1
8 Push ups (Full, kneeling, or wall)
8 Prisoner Squats
Rest 30 seconds and repeat 1 time

Superset #2
10 Stick ups
10 standing Cross Crawls (each side)
Rest 30 seconds and repeat 1 time

Superset #3
30 Second Plank
30 second Hip Bridge
Rest 30 Seconds and repeat one time.

Easy intervals:
Walk at an easy pace for 5 minutes to warm up, then alternate 30 seconds of very brisk walking, with 30 seconds of easy pace walking for six rounds.  Cool down with two minutes of walking at an easy pace.

Suggested Stretches to Finish:

Side stretch:
Reach right arm  overhead and stretch to the left, hold for a slow count of 8, repeat on other side.

Standing Hamstring Stretch:
 Place flexed right heel on the floor in front of you, sit back with the hips and lean the upper torso forward until you feel the stretch in your right hamstring.  Hold for a slow count of 8, bring your feet together and roll up.  Repeat on the other side.

Calf Stretch:
Step back with the right foot, lunge gently forward on the left leg until you feel the stretch in the right calf.  Hold for a slow count of 8, and repeat on the other side.

Arm and shoulder stretch:
Lace your fingers behind your back, slowly straighten your arms and hold for 8 counts.  Relax the arms, then repeat.

A note on stretching:  I believe that flexibility is the "secret sauce" for a beautiful healthy physique.  The challenge is that it is much easier to demonstrate flexibility exercises than to describe them in writing!  I strongly recommend seeking personal instruction to create a flexibility practice.  Recent research indicates that stretching should be performed at the end of your fitness practice after the body is fully warmed up and your resistance training is done.

Eating guideline for week one:  Simply write down everything you eat.  That's it, you don't have to change a thing you eat if you don't wish to.  The point of tracking what you eat is to foster your awareness.  


Please e-mail me at 9catherine9@gmail.com with any questions.

Off to teach Zumba Gold :)