HERE ARE SOME SURE FIRE WAYS TO JUMP START YOUR FITNESS AND MULTI TASK YOUR ROUTINE
Maintaining one’s health and beauty is really a time consuming process. Sure. we’d all like to cram 10 hours of cardio, Strength training and yoga in one week,
but to do so is challenging when you are also trying to hold down a full time job. However, if you can combine 2-3 movement into one program it will maximize your
workouts and be less time consuming. Below is a core program consisting of 2-3 movements with weights for added strength.
Lunge with lateral raise:
stand with feet shoulder width apart. Hold a pair of dumbbells and let your arms hang by your sides. Lunge forward with
your right leg and drop down. While in a lunge position, raise your dumbbells to shoulder height, keeping your arms parallel to the floor; lower your
arms and step back. Repeat with your left Leg . Do three (3) sets of 8-12 reps on each leg.
Squat with overhead Press:
Stand with feet shoulder width apart. Hold a pair of dumbbells out to side with your elbows bent, so they are level with
your ears. Squat down, keeping your back straight, Stand up and raise the dumbbells over your head. Return to the starting position.
do three (3) sets 8-12 reps.
LUNGE WITH BICEP CURL:
Stand with your feet shoulder-width apart. Hold a pair of dumbbells (5-20lbs) and let your arm hand by your side. Lunge forward with
your right leg and decent a little. While in the lunge position, perform a bicep curl with both arms. remember to keep your elbows
in toward your body. Return to starting position. Do three (3) sets of 8-12 reps.
Squat with front Raise:
Stand with feet shoulder width apart. Hold a pair of dumbbells (5-20lbs) and let your arms hangs by your side. Squat down and left the dumbells out in front of your
body. Keeping your arms straight and parallel to the floor. Return to starting position. Do three (3) sets of 8-12 reps
Begin with one, and add more as you become stronger.
WHEN IT COMES TO BURNING FAT AND INCREASING MUSCULAR ENDURANCE CROSS FIT PROGRAMS ARE THE NEW TREND
Below is a sample cross fit program that elevates your heart rate, increase muscular endurance, and works multiple muscle groups simultaneously.
Jumping Jacks: 10-20 reps
Split Squats: 8-12 reps
Shoulder Taps: 12-15 reps
Mountain Climbers :20-24 reps
Push Ups: 8-15 reps
Open Leg Sit Ups 12-15 reps
one minute cool down
Repeat!!! Ready Set go!!
Try to achieve 5 Sets
Jumping Jacks conditions the heart, tones the upper trunk and strengthens the lower extremity. Split squats strengthens your core, quads, gluteus and increase range of motion in the hip flexors. Shoulder taps increases upper body strengthen and condition core muscles. Mountain climbers increase upper body strength, and conditions all areas of the abdomen and abdominal wall. Push ups increase upper body strength, conditions the back and stomach. Open leg sit ups targets the entire stomach