Archives for March 2014

Today’s full-body, calorie burning workout:
Exercise 1: Plank Punch (Perform to failure or max 20 punches each side)
Exercise 2: Plié Squats (Perform to Failure or max 50 reps)
Exercise 3: Scissors (Perform to failure or max 50 reps)
Exercise 4: Mason Twists (Perform to failure or max 25 reps each side)
Exercise 5: Tuck Jumps (Perform to failure or max 40 reps)

A detailed description and accompanying photo is provided for each exercise below.

Exercise 1: Plank Punch (Perform to failure or max 20 punches each side)
How to do it: Lie on your stomach. Place your palms flat on the floor slightly wider than shoulder width. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While in plank position, lift your right arm so that all your weight is resting on your left arm. Make a fist with your right hand and punch your first out in front of you. Lower your right arm back to the starting position. Repeat with your left arm. Alternate right and left punches.

Exercise 2: Plié Squats (Perform to Failure or max 50 reps)
How to do it: Stand straight with you feet slightly wider than shoulder width apart. Toes pointed out. Lower yourself until your thighs are parallel to the floor. Squeeze your glutes as you push yourself back up to the starting position. Repeat.

Exercise 3: Scissors (Perform to failure or max 50 reps)
How to do it: Lie flat on your back with your arms tucked slightly under your hips with palms facing down. Lift both legs off the ground so they are 6 to 8 inches off the ground. Slowly lift your right leg up until it is at a 45-degree angle while keeping your left leg a few inches off the floor. Switch legs: Slowly lift your left leg up until it is at a 45-degree angle and lower your right leg until it is a few inches off the floor. Continue to alternate legs.

Exercise 4: Mason Twists (Perform to failure or max 25 reps each side)
How to do it: Sit on the floor. Bend your knees so that your feet are planted on the floor in front of you. Bend your elbows and clasp your hands together in front of you. Lean back slightly so you’re your core engages. Lift your feet slightly off the floor. Rotate first to the right and try to touch your clasped hands to the floor near your hip. Rotate to the left and try and touch your clasped hands to the floor near your hip. Repeat. As you rotate from side to side, try and keep your core engaged and your feet stable.

Exercise 5: Tuck Jumps (Perform to failure or max 30 reps)
How to do it: Stand with your feet hip width apart and knees slightly bent. Bend your knees as you come to a squat position. From the squatting position explode up and tuck your knees to your chest.  While in mid air, grab your knees with your hands. Release your knees and extend your legs as you come back down. Allow the knees to bend upon landing. Repeat Note: Do not lock your knees on landing.

I hope you enjoy today’s workout. Please share your feedback with me by commenting below.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone

 

Today’s full-body, calorie burning workout:
Exercise 1: Squat Jumps (Perform to Failure or max 50 reps)
Exercise 2: Mason Twist (Perform to failure or max 25 reps each side)
Exercise 3: Alternating Lunges (Perform to failure or max 30 reps each leg)
Exercise 4: Tuck Jumps (Perform to failure or max 40 reps)
Exercise 5: Wide Push-Ups (Perform to failure or max 30 reps)

A detailed description and accompanying photo is provided for each exercise below.

Exercise 1: Squat Jumps (Perform to Failure or max 50 reps)
How to do it: Stand with your feet shoulder width apart and arms behind your head. Squat down with knees parallel to the floor. Don’t bend below parallel. Jump up as high as you can while keeping your core tight. Lower back down to your squat position as you land.

 

Exercise 2: Mason Twist (Perform to failure or max 25 reps each side)
How to do it: Sit on the floor. Bend your knees so that your feet are planted on the floor in front of you. Bend your elbows and clasp your hands together in front of you. Lean back slightly so you’re your core engages. Lift your feet slightly off the floor. Rotate first to the right and try to touch your clasped hands to the floor near your hip. Rotate to the left and try and touch your clasped hands to the floor near your hip. Repeat. As you rotate from side to side, try and keep your core engaged and your feet stable.

 

Exercise 3: Alternating Lunges (Perform to failure or max 30 reps each leg)
How to do it: Stand with your feet hip width apart, back straight and arms at your side or on your hips. Step forward with your right foot making sure your toes are facing forward and that your knee is at a 90 degree angel – which will ensure that your thigh is parallel with the ground. Push up with your right foot as you return to your starting position. Repeat with your left leg. Note: make sure you don’t extend your front knee over your toes, as this will place more pressure on your knee.

 

Exercise 4: Tuck Jumps (Perform to failure or max 40 reps)
How to do it: Stand with your feet hip width apart and knees slightly bent. Bend your knees as you come to a squat position. From the squatting position explode up and tuck your knees to your chest.  While in mid air, grab your knees with your hands. Release your knees and extend your legs as you come back down. Allow the knees to bend upon landing. Repeat. Note: Do not lock your knees on landing.

 

Exercise 5: Wide Push-Ups (Perform to failure or max 30 reps)
How to do it: Lie on your stomach. Place your palms flat on the floor wider than shoulder width apart. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest almost touches the floor. Push yourself back up by fully extending your arms.

 

I hope you enjoy today’s workout. Please share your feedback with me by commenting below.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone

 

Today’s full-body, calorie burning workout:
Exercise 1: Side Plank (Perform to failure or max 2 minutes each side)
Exercise 2: Squat Jumps (Perform to Failure or max 50 reps)
Exercise 3: Pulse Ups (Perform to failure or max 100 reps)
Exercise 4: Arm Pulses (Perform to failure or max 100 reps)
Exercise 5: Side Kick Squats (Perform to failure or max 30 reps each leg)

A detailed description and accompanying photo is provided for each exercise below.

Exercise 1: Side Plank (Perform to failure or max 2 minutes each side)
How to do it: Lie on your right side. Place one foot on top of the other. Prop yourself up onto your right arm and raise your hips until your body is in a straight line from your ankles to your head. Extend your left arm toward the ceiling. Gaze slightly up toward your raised hand and hold. Repeat on opposite side. Note: for a slightly easier exercise, rest on your forearm.

 

Exercise 2: Squat Jumps (Perform to Failure or max 50 reps)
How to do it: Stand with your feet shoulder width apart and arms behind your head. Squat down with knees parallel to the floor. Don’t bend below parallel. Jump up as high as you can while keeping your core tight. Lower back down to your squat position as you land.

 

Exercise 3: Pulse-Ups (Perform to failure or max 100 reps)
How to do it: Lie flat on your back with your arms tucked slightly under your hips with palms facing down. Bring your legs up to form a 90-degree angle as if you’re trying to put the soles of your feet on the ceiling. Pulse you hips directly upward without rocking your legs. (Your legs should remain at a 90-degree angle.) Bring your hips back down and immediately repeat.

 

Exercise 4: Arm Pulses (Perform to failure or max 100 reps)
How to do it: Stand up straight with your feet shoulder width apart. Place your arms out to your side and parallel to the ground. Face your palms up. Quickly pulse your arms up and down – raising and lowering no more than a few inches. Do 50 reps or until you can’t do any more. Turn your palms facing down and do 50 more reps. Repeat palms up and palms down for 50 more reps each for a total of 100 reps with palms up and 100 reps with palms down.

Exercise 5: Side Kick Squats (Perform to failure or max 30 reps each leg)
How to do it: Stand with legs hip width apart. Lower to squat position. Thighs parallel to the ground. Extend your right leg as you stand up. Lower your leg back down as you return to the squat position. Repeat on the same leg for entire series of reps. Switch legs and repeat.

 

 

I hope you enjoy today’s workout. Please share your feedback with me by commenting below.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone

 

Today’s full-body, calorie burning workout:
Exercise 1: Single Let Squats (Perform to Failure or max 20 reps each side)
Exercise 2: Standard Push-Ups (Perform to failure or max 30 reps)
Exercise 3: Clap Jacks (Perform to failure or max 100 quick reps)
Exercise 4: Side-to-Side Jumps (Perform to failure or max 30 reps)
Exercise 5: Crunches (Perform to failure or max 50 reps)

A detailed description and accompanying photo is provided for each exercise below.

Exercise 1: Single Leg Squats (Perform to Failure or max 20 reps each side)
How to do it: Stand with feet hip width apart. Raise your arms out in front of you so they are parallel with the floor. Slowly lift your right leg straight out in front of you as high as you can. With all your weight on your left leg, slowly squat down. Push back up and repeat without bringing your raised leg to the floor.  Do all reps on one leg and then repeat with the opposite leg. Note: How low you can go will depend not only on strength but also on balance. If you can squat down so your thigh is parallel to the ground, do so. For most of us this will be difficult. Squat as far as you can while still maintaining your balance. If you still find the exercise you can hold onto a chair for extra balance.

 

Exercise 2: Exercise: Standard Push-Ups (Perform to failure or max 30 reps)
How to do it: Lie on your stomach. Place your palms flat on the floor shoulder width apart. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest almost touches the floor. Push yourself back up by fully extending your arms.

Exercise 3: Clap Jacks (Perform to failure or max 100 quick reps)
How to do it: Stand up straight with your feet shoulder width apart. Place your arms out to your side and parallel to the ground. Jump your feet out wide while clapping your hands in front of you. Jump feet back to shoulder and return arms out to the side. Repeat.

Exercise 4: Side-to-Side Jumps (Perform to failure or max 30 reps)
How to do it: Stand with your feet hip width apart. Bend your knees and jump to the side landing with soft knees and on both feet at the same time. Alternate sides as quickly as possible while still maintaining good form. Note: Pretending you are jumping over an object will make the exercise easier and often makes you jump higher.

 

Exercise 5: Crunches (Perform to failure or max 50 reps)
How to do it: Lie on your back. Place your arms behind your head. Bend your knees and plant your feet on the floor. Tighten your core. Exhale as you slowly curl your head and shoulders off the floor. Your lower back should remain on the floor. Inhale and slowly bring your head and shoulders back down to the floor. Note: do not pull on your neck with your arms. Allow your abdominal muscles to raise and lower your head and shoulders.

I hope you enjoy today’s workout. Please share your feedback with me by commenting below.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone

 

Today’s full-body, calorie burning workout:
Exercise 1: Burpees (Perform to failure or max 15 reps)
Exercise 2: Crunches (Perform to Failure or max 50 reps)
Exercise 3: Side Leg Lifts (Perform to failure or max 30 reps per side)
Exercise 4: Split Jump Squats (Perform to failure or max 20 reps each side)
Exercise 5: Standard Push-Ups (Perform to failure or max 30 reps)

A detailed description and accompanying photo is provided for each exercise below.

Exercise 1: Burpees (Perform to failure or max 15 reps)
How to do it: Squat with your hands on the ground in front of you. Jump your feet back to plank (or push up) position. Jump your feet back under you to the squat position. Immediately jump up as high as you can with your hands straight over your head. Repeat. Note: if you want to make the move even more difficult, you can perform a push up when you are in the plank position.

 

 

Exercise 2: Crunches (Perform to Failure or max 50 reps)
How to do it: Lie on your back. Place your arms behind your head. Bend your knees and plant your feet on the floor. Tighten your core. Exhale as you slowly curl your head and shoulders off the floor. Your lower back should remain on the floor. Inhale and slowly bring your head and shoulders back down to the floor. Note: do not pull on your neck with your arms. Allow your abdominal muscles to raise and lower your head and shoulders.

 

 

Exercise 3: Side Leg Lifts (Perform to failure or max 30 reps per side)
How to do it: Lie on your right side with your right arm at a 90-degree angle supporting your head. Place your left palm on the floor in front of you. Bend your bottom leg slightly. Lift your top leg to 45-degrees and then lower just before you touch your bottom leg. Lift and lower your top leg for the entire series of reps. Repeat on your left side.

 

Exercise 4: Split Jump Squats (Perform to failure or max 20 reps each side)
How to do it: Stand with your right foot out in front of you with thigh parallel to the ground. Your back leg should be bent and your knee should be a few inches off the ground. Jump up and quickly switch legs in mid air so that your left leg is now in front and your right leg is now in back. Bend your legs as you land so that your back knee nearly touches the ground. Continue to quickly alternate legs. Note: keep your back straight throughout the exercise.

 

Exercise 5: Standard Push-Ups (Perform to failure or max 30 reps)
How to do it: Lie on your stomach. Place your palms flat on the floor shoulder width apart. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest almost touches the floor. Push yourself back up by fully extending your arms.

 

I hope you enjoy today’s workout. Please share your feedback with me by commenting below.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone