New Year, New Workout

    We are now 3 weeks into the New Year and some of you may already be losing interest in your fitness or health resolution.  Remember variety is key for boredom, success and injury prevention also important to note it is okay if you do not get in a full hour workout everyday.  If you need go for a shorter workout even if it is 15 minutes it's ok and if you need a rest day(s) take them.

    This work out is all about adjusting to your schedule.

Full body circuit:  You will find 2 circuits below choose to do both in one workout, just do 1 circuit, choose to mix in some cardio before, in between and / or after the strength circuits.

Begin with a 5 minute warm up, always and move into some cardio work ie; treadmill, elliptical, bike, etc.

Circuit #1

• Squats
• Bent over row
• Bicep curl to overhead press
• Pushup to superman
• Bicycle

    10-15 reps each exercise repeat circuit 3-5 x

Circuit #2

• Reverse lunge - one leg at a time
• Tricep dips
• Alternating step ups on to step or bench - 8" - 12" high
• Side plank
• Crunches

    10-15 reps each exercise repeat circuit 3-5 x

    So to give you an idea below is my WOD (workout of the day) from yesterday.  I used dumbbells for more intensity.

Warm up: elliptical 5 minutes

Cardio: elliptical 10 minutes

Circuit #1: 3 x 

Cardio: elliptical 10 minutes

Circuit #2: 3 x

Stretch: approx. 5 minutes

Images of above exercises

Squat: Keep chest lifted and knees above or behind the toes

                         

    

Bent over row: abdominal muscles contracted, squeeze shoulder blades together as you raise elbows.

Bicep curl to overhead press: Palms rotate forward as you press up and turn towards body as you lower.

Pushup to Superman: maintain firm abdominal muscles.

Bicycle: Bring shoulder/elbow towards opposite knee, keep elbows open wide & chin lifted.

Reverse lunge: big step back, maintain front knee above or behind toes. You can alternate or do one leg at a time.

Tricep dips: Use bench, chair, step or stool just make sure it will stay in place.  You can also do them on the floor.  Knees bent to modify, legs straight more challenging.

Alternating step up: Add weights for increased intensity, these are slow and controlled.

Side Plank: Maintain strong core, more challenging extend top arm towards ceiling, modify lower bottom knee to floor.

Crunches: Keep chin lifted away from chest and elbows open wide.  Contract abdominal muscles to raise head and shoulders.