It's about this time when we begin to rethink 2014's fitness goals. This is normal. If it wasn't natural everyone would be perfectly fit, fast food wouldn't exist and we wouldn't have to write this blog. Staying on track is part dedication and part pushing out those negative thoughts. Luckily the 2014 Sochi Olympics may be able to provide some extra inspiration. But if you find yourself drifting, here's your new plan.
Do you have 30 minutes?
Can you spare 30 minutes to get a legit workout? Maybe you can spare 30 minutes twice a day? All you need is 30 minutes (actually you only need 21 minutes of actual workout time, but we're thinking 9 minutes of total warm-up, rest between sets and cool down is helpful).
Here's your workout for the week of February 10th, 2014.
Instruction: Do each exercise ALL OUT for 30 seconds followed by 10 seconds of rest.. You only get 10 seconds of rest between each exercise! If you wanna get competitive, record how many reps you do of each exercise. Repeat it at least 3 times. One time through should take 7 minutes.
(Repeat the following 3 times through)
Box Jumps (or modification: Chair Step-Ups)
Side Plank Left
Side Plank Right
: You got this. If you're looking to make it harder, start in a low squat position with arms overhead. When you jump your arms will come down by your side like a pencil. Then jump back into the low squat. If you want to make it even harder, do Burpees instead. Do as many as you can in 30 seconds.
: Again start in a low squat position. Your knees should not extend over your toes. Then jump from out of your heels, and as you come back down return and catch yourself back in the low squat position. Your arms in the squatting position should be in front of you, slightly extended out from hearts center. When you explode upwards shoot your arms behind you. Do not rest your hands on your upper thighs. Do as many as you can in 30 seconds.
: The wider your arms, the easier it will be (and the less low you have to go down and this push-up) If you need to use your knees, that's totally fine. Just make sure you're keeping a straight torso and not arching from you back to your neck.
Sit-Up Extension Twists
: Begin with legs overhead and feet flexed. Now bring your arms to a T. Extended your your right arm up toward the left side of your flexed toes. Tap them. Bring it back. Then do the same thing on the opposite side. Try to lift from the abs and twist from the obliques, rather than reaching only from the arms.
Box Jumps or Chair Step-ups
: Using whatever you have handy (just make sure it's not an office chair with wheels, that would end disastrously), bend your knees, jump and land on top of the platform. When you land you should be landing with bent knees. Then a single jump is not complete until you stand forward, fully extending your hip flexors. Then jump down and land back with bent knees. If you're doing the modification and step-ups, make sure you alternate legs that you're taking off from. For an added umph, when you step up with your right leg, plant the right leg on the platform, then as you bring your left leg up, raise you knee to your chest as high as you can. Do each side for 15 seconds. Triceps Push-ups: In a push-up position either on your knees or on your toes keep your hands right underneath your chest at shoulder width apart. As you lower your chest to the floor make sure your elbows go BACKWARDS, not outwards.
Start in a plank position when you're rooting down from the toe mounds of your feet and pushing through the palms of your hands. Now lower yourself down onto your forearms. Now push back up to your palms. Try to rotate the direction you are pushing up and lowering down on. Also, try not to wiggle your butt and torso. Try to make the movement as vertical as possible.
: These are hard. They're best done with a wall or something to balance you. Start with something you can rest your ride arm on. Then bring your right leg up and stick it straight out so its parallel to the ground. Now squat on only your left leg. Try to put as little wait as possible on your right arm as you drip down. Do 15 seconds each side.
: You know this one. Keep your elbows at your side and your palms out and facing down. Now lift those knees one at a time and hit the bottom of your palms.
: Start standing now step forward and drop your front leg until the upper thigh is parallel to the ground and the knee is not extended over the toe. The back leg's knee should hover, grace or touch the ground for a brief moment. Then push back from the front leg and return to standing. Repeat with the other side. You can intensify the workout by adding a twist when you're in the lunge position. Twist toward the front leg. Or keep your arms overhead. Or add weights, but keep them dropped at your side. Or elbows close to your side and forearms parallel to the ground.
Side Planks Left:
Turn so your left side is on the ground. Keep your feet together, and now push up from either your left forearm or left palm. Drive down from your shoulders and push away from the ground, sending your right side high. For added intensity raise your right arm towards the sky. Do the same with your right leg. Hold for 30 seconds.
Side Blacks Right:
Repeat the above workout on the right side.