January 24, 2011

45 Minutes Exercise Routine!

So sorry I’ve been away from posting for a few days. It seems to be that Friday, Saturday, and Sunday all blend together and consume me until they spit me out on Monday exhausted and not feeling my healthiest. But, I wanted to share with you a quick workout you can get done in about 45 minutes and really work-up a sweat! Some of this is from the Biggest Loser Fitness Class I’m taking, and some of it is altered to give you more of a cardio workout.

1. 10 min warm-up: Spinning; running at 4.5mph or higher; elliptical; or bike.
2. (5 minutes) Stretch– focus on hamstrings, calves, and back.
3. (5 minutes) Move into a circuit training mode and get a stability ball and a floor mat.
- Crunches with ball 30 seconds – as many as you can do
- Rest 30 seconds
- Push-ups (knees, with feet crossed and off the floor) on mat for 30 seconds – as many as you can
- Rest 30 seconds
- Crunches 30 seconds
- Rest 30 seconds
- Push-ups 30 seconds
- Rest

4. (5 Minutes) Lay flat onto your back on the mat –
- Clamshell Crunch with Ball 30 seconds: Sit on a mat and place a stability ball between your legs (at your calves/ankles). Squeezing the ball in place, lie back onto the floor, keeping your feet just off the ground, knees bent. Make sure your lower back stays planted and your abs are tight. Place your hands lightly behind your ears in a crunch position. Action: EXHALE: Simultaneously lift your shoulders off the ground and your knees into your chest to perform a double crunch. INHALE: Slowly return to start to complete one rep. Special Instructions - Don't let momentum swing your knees up for you. Be sure your hands are not lifting your upper body- concentrate on using abs.
- Rest 30 seconds

- Side Planks: Lie on left side, legs together, feet stacked. Wrap right arm around waist. Keep head and neck aligned with spine. Action: Prop upper body on bent left forearm (be sure elbow is directly below shoulder). Press hips toward ceiling, using abs to stabilize torso. Hold for 30 seconds. Special Instructions: Exercise will be easier if feet are staggered instead of stacked.
- Rest 30 seconds
- Clamshell Crunch with ball – 30 seconds (as many as you can)
- Rest 30 seconds
- Side Planks (right side) – hold 30 seconds
- Rest 30 seconds
- Clamshell Crunch with Ball – 30 seconds (as many as you can)

5. Rest 2 minutes – Lunges 3 sets of 12

6. Burpie &Squats:
- Burpie: stand with feet shoulder width apart, bend at the waist, touch the floor, kick you feet back and then quickly move back into a standing position. (This is extremelyy hard, and as soon as I can find a demo video I will post it.) 30 seconds
- Rest 30 seconds
- Squats: Begin this exercise by standing with your feet wider than shoulder width apart and your toes pointed forward. Slowly lower your body and remember to bend slightly at your hips and stick your butt out. Keep your weight back on your heels and your back as upright as possible. 30 Seconds
- Rest 30 seconds
- Repeat above steps 2 more times!

7. Brisk Walking (treadmill or gym floor or outside) – 10 minutes:
- after 2 minutes move your arms in an up and down motion for 1 minute
- Rest 1 minutes
- Move arms in forward circles -1 minutes – then move arms in backward circles – 1 minutes
- Rest 1 minutes
- Walk at a faster pace for last 4 minutes

8. Stretch your body and do a slow walk

Hope this workout will help you to get some muscle building skills and really get an idea of the areas in which you need to work.


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