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At Home Workout.

Interval Training

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Round 1: 30:30 (On for 30 Seconds: Rest for 30 Seconds) Total time: 10 minutes.
Round 2: 45:15 (On for 45 Seconds: Rest for 15 Seconds) Total time: 10 minutes.
Round 3: 60:30 (On for 60 Seconds: Rest for 30 Seconds) Total time: 15 minutes.

Total workout time 35 minutes.
Record your results! Good luck 


• Burpees
• Press Up’s
• Sprint
• Squat (Narrow stance, keep feet hip-width apart)
• Mountain Climbers
• Single Leg Drop (Abs)
• Jumping Jacks
• Lunge
• High Knees
• Double Leg Drop (Abs)


5-Minute Core Workout: Strong Abs and Back
These ab and back moves will give you serious stamina for your favorite outdoor sport.

5-Minute Core Workout
Target Your Core, Abs, and Back

Ball Squat with Knee Lift
Minutes 0:00-1:00

Targets: Glutes, Hamstrings, Quadriceps, Core, Chest, Shoulders
• Stand with feet shoulder-width apart, holding a weighted ball in front of chest.
• Bend knees 90 degrees.
• Hold for 2 counts.
• Slightly straighten legs, shifting weight to left foot as you lift right knee to waist height and extend arms overhead.
• Return to start and complete 10 reps on each side.


Single-Leg Lunge
Minutes 1:00-2:00

Targets: Glutes, Hamstrings, Quadriceps, Core
• Stand in a lunge with left foot in front, knees bent and left thigh parallel to floor.
• Lean forward from hip, then straighten left leg, extending right leg behind you 45 degrees
• Return to start.
• Complete 10 reps on each side.

Push-Up with Leg Lift
Minutes 2:00-3:00

Targets: Chest, Triceps, Core
• Start in the up phase of a push-up.
• Keeping hips square to floor, lift left leg 10 inches.
• Bend elbows to lower chest toward floor hold for 2 counts.
• Return to start and lower left leg.
• Do 10 times; then switch sides.

Standing Leg Lift
Minutes 3:00-4:00

Targets: Glutes, Core
• Stand with feet shoulder-width apart, holding a medicine ball in front of your chest, elbows bent.
• Shift weight to right leg and extend left to the side in 3 counts as you extend your arms
• Hold for 2 counts, then take 3 counts to return to start.
• Do 15 times, then switch sides.

 

Bicycle Crunch
4:00-5:00

Targets: Upper Abdominals, Obliques, Hip Flexors
• Sit with knees bent 90 degrees.
• Hold a medicine ball at chest level and lean upper body back to engage abs.
• Bring right knee toward left elbow, extending left leg (start).
• Return to start.
• Do 15 reps on each side.


It’s about forming a habit and it’s about frequency of exercise. Schedule it in and write it down in your journal. If you don’t have energy five mornings in a row, then switch it up. The trick to getting lean muscles is to combine weight training with cardio, which is exactly what you’ll be doing with this 3-2-1 program (3 cardio segments, 2 circuit segments, and 1 core segment).Try not to take a break. Push through the burn. But if you must stop, then stop briefly and then continue. Try to work out at 75 percent of your target heart rate. (You can figure out what your target heart rate is by subtracting your age from 226, then multiplying that number by 0.75 to get your percentage.) If you’re doing the exercise correctly, you should feel the burn in the last 5 reps. The whole program should take an hour and will burn around 300 calories. If you want to burn more, increase the cardio time from 7 minutes to 10, and repeat Circuit A and B three times.

Cardio 1
• Warm up by jogging for 2 minutes.
• Interval train for 3 to 5 minutes. Increase the intensity by either jogging on an incline or by upping your speed and keeping it at a steady pace.

Circuit A
1. Push-Ups

• Extend your arms shoulder width apart and extend your legs and come up onto your toes.
• Keeping your back straight, lower your body down, then push back up to starting position.
• Do 20 reps.
• If you can’t support yourself, drop your knees on the ground for support.

2. Leg Lifts

• Lie flat on your side and extend your legs straight.
• Lift the top leg, then lower it to within a few inches of — but not touching — the bottom leg.
• Do 20 pulses on one side, then switch.
Make sure your form is correct; lean body slightly forward and don’t let top hip roll back. This exercise will work the outer thigh.

3. Chair Dips

• Sit on the edge of a chair with your feet together and flat on the floor. Place your hands on the edge of the chair on either side of your thighs.
• Bend elbows 90 degrees and lower yourself to the floor.
• Straighten your arms to raise your body back to the start position.
• Do 20 reps.
4. Repeat steps 1-3.

Cardio 2
• Jump rope for 7 minutes.

Circuit B

1. Chest Press with Dumbbells

• Use medium weights, 8 to 10 pounds.
• Sit on an inclined bench, holding weights to about shoulder height and then lean back against the bench. Make sure the dumbbells are on the side of your chest and the upper part of your arm is under the dumbbells.
• Extend the dumbbells up.
• Lower your arms back to the original position.
• Do 20 reps, with the last 5 reps feeling challenging.

2. Walking Lunges

• Stand with feet hip-width apart.
• Lunge right leg forward, bending left knee to about 1 inch above the floor and with the right knee bent at a 90-degree angle directly above your ankle.
• Push off the floor with your left foot and lunge your left leg forward.
• Do 20 walking lunges. Remember to keep the weight on your heels so you’re not leaning forward.
• Advanced tip: Go deep by twisting into the leading leg and touching the ground with opposite hand.

3. Triceps Extensions
• Lie on a bench, holding 5- to 10-pound dumbbells in each hand.
• Start with your arms extended to the ceiling.
• Bending at the elbows and keeping your palms facing in, lower dumbbells to your ears.
• Do 20 reps.

4. Take a 30-second break, then repeat circuit B.
Cardio 3

• Interval train for 7 minutes. Increase the intensity by either jogging on an incline or by upping your speed and keeping it at a steady pace.

Core
1. Double Crunch

• Lie on your back, starting with both feet off the ground.
• Hold your elbows behind your head, then contract your body into a ball until your elbows touch your knees.
• Do 20 crunches.

2. Twisting Bicycle

• Lie on your back.
• Alternate touching your elbows to your opposite knee (i.e., right elbow toward left knee, and vice versa) as you come up for a crunch.
• Do 20 crunches.

3. Leg Lifts

• Lie flat on your back and put your hands under your butt.
• Lift legs toward the ceiling, then bring them down until they nearly touch the floor.
• Do 20 reps on each side.

4. Plank

• Get into kneeling position and brace your body against the ground with your elbows and forearms. Extend legs straight behind you so you’re balancing on toes and forearms.
• Hold this plank position for 20 to 30 seconds (work your way up to a full minute).

Cardio 1

• Warm up by jogging for 2 minutes.
• Interval train for 3 to 5 minutes. Increase the intensity by either jogging on an incline or by upping your speed and keeping it at a steady pace.

Circuit A
1. Dumbbell Rows

• Put your left knee and left hand on the bench.
• Holding a 12-pound weight in each hand (use lighter weights if this is too heavy), extend your right arm straight down so the dumbbell is hanging below your shoulder.
• Pull your arms straight back, keeping your elbow close to your side.
• Do 20 reps.

2. Squats
• Stand tall with your feet hip-width apart.
• Squat down like you’re sitting in a chair.
• Do 20 reps.

3 Squats to a Firmer Butt
Make sure you feel it in your heels so you work the back of your legs. Hold 8-pound weights in your hands if the squats get too easy.

3. Biceps Curls
• Stand with feet hip-width apart.
• Holding 5-pound dumbbells in your hands, curl the weights toward your shoulders.
• Do 20 reps.
4. Repeat steps 1-3.

Cardio 2
• Jump rope for 7 minutes.

Circuit B
1. Reverse Flye

• Step forward with one leg and lean your body forward slightly, keeping your head in a straight line with your hips and keeping your eyes on the ground.
• Start with a 5-pound weight in each hand, with palms facing your body.
• Lift arms to shoulder height.
• Lower arms until your hands are below your chest.
• Do 20 reps.
• Tip: Keep your arms slightly rounded by pretending that you’re hugging a tree.

2. Step-Ups
• Start with your right foot on a bench and your left foot on the ground.
• Step up onto the bench, straightening the right leg.
• Tap the bench with your left foot, then immediately return left foot to ground again.
• Keeping right foot on bench, continue for 20 reps.
• Do 20 reps on the other side.

3. Lateral Shoulder Raise
• Stand tall with 5-pound dumbbells in each hand at your sides.
• Raise your hands by your sides to shoulder height.
• Lower arms back down.
• Do 20 reps.
4. Repeat steps 1-3.

Cardio 3
• Interval train for 7 minutes. Increase the intensity by either jogging on an incline or by upping your speed and keeping it at a steady pace.
Core
1. Double Crunch

• Lie on your back, starting with both feet off the ground.
• Hold your elbows behind your head, then contract your body into a ball until your elbows touch your knees.
• Do 20 crunches.

2. Twisting Bicycle
• Lie on your back.
• Alternate touching you elbows to your opposite knee (i.e., right elbow toward left knee, and vice versa) as you come up for a crunch.
• Do 20 crunches.

3. Leg Lifts
• Lie flat on your back and put your hands under your butt.
• Lift legs toward the ceiling, then bring them down until they nearly touch the floor.
• Do 20 reps on each side.

4. Plank
• Get into kneeling position and brace your body against the ground with your elbows and forearms.
• Extend legs straight behind you so you are balancing on toes and forearms.
• Hold this plank position for 20 to 30 seconds (work your way up to a full minute).
5. Repeat steps 1-4.

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