Spring Into Shape For Summer – Week Eight
“Personal success is never static. It usually comes in small steps leading to other small steps that lead to broader achievement” W. Roberts
This week incorporate a cardio-split workout once or twice. This means that you workout twice in one day. So you could, say, get up and go for a power-walk and then later in the evening, go for a bike ride or take a fitness class. This will rev your metabolism and really stimulate great results.
This week, choose eight lower body, eight upper body and eight core exercise from this series and complete 8-15 reps of each exercise two to three times this week on alternating days. (Beg: 1 set, Inter: 2 sets, Adv: 3 sets). Move quickly from exercise to exercise.
For example, you could build on what we’ve done so far including a set of squats, pushups, v-sits, lunges, rows, planks, step ups, pull ups, ‘Dead Bug’ stabilization, 1 leg squats, shoulder press, bridging. Plie Squats, External Rotation, Opposite Arm/Leg lifts, Ball Hamstring Curls, Reverse Fliers, Oblique Crunches, Lateral Side to Side Steps, Tricep pressdowns and side planks. Today you can add a balance exercise, 1 Leg Bicep Curl
Calves – Face a wall with one leg positioned closer to the wall and the other positioned further away from the wall. The back leg should be straight and the heel should be in contact with the floor. You should feel the stretch in your calf.
Commit to a “Free” or “Treat” day once or twice this week when you allow yourself to indulge in a food that is higher in fat or calories. Don’t make it a complete binge day – just one treat only 1-2x this week.
Other Helpful Tips
Find a number of inspiring, meaningful quotes. Post them in key spots at your home or office to help inspire and remind you to stay on track.
Yours in health & fitness,
Join us for the…..SPRING CLASSIC DUATHLON & HOME DEPOT HALF MARATHON, 10K & 5K April 22nd Portland, OR
Time to dust off the cob-webs and start the multi-sport racing season with the 34th Annual Spring Classic Duathlon, Half Marathon, 10K & 5K! It’s time to see who stayed in shape all winter! Enough Hibernating! Wake up, Get out & Race at the 34th Annual Spring Classic! Choose the Duathlon or any of the 3 different running distances and let’s Spring into Action!