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30 minute workout

Fit 5 Workout: Week 8 Program

February 18, 2014 by Dawna Stone

Week 8:

HYFit5_logo_week8

You’ve made it to the final week in the 8-week Fit 5 workout!

George Lucas once said, “You simple have to put one foot in front of the other and keep going.” This is how I often feel about exercise. We get so busy that our normal fitness routine often becomes the first thing to fall off the schedule. Just put one foot in front of the other and make your workout a priority.

Even though our 8 weeks are coming to an end you can continue with the Fit 5 workout. Once you’ve completed this final week, start back with week 1 or simply perform your favorite workouts.

I’m so proud of everyone who has made it this far!  Keep it up!

Today’s workout is designed to last 30 minutes and is developed so each individual can exercise at his or her own pace. Each exercise should be performed to failure—when you feel as though you can’t complete even one more rep—or to the max number of reps listed.  For example if the exercise is squat jumps and lists a max of 50 reps, you should do as many reps as possible up to 50. If you complete 10 reps and find that you can’t do another rep while maintaining good form, then simply move on to the next exercise.  If you can complete all 50 with good form, do so and then move to the next exercise.

If you get through all 5 exercises in less than 30 minutes (which should be the case), repeat the cycle until the 30 minutes is up.

Please note: Before adopting any new exercise routine, you should consult your physician.

HYFit5_Workout_Block_Week8_Day1
Click here to view Week 8, Day 1 Fit 5 Workout
HYFit5_Workout_Block_Week8_Day2
Click here to view Week 8, Day 2 Fit 5 Workout
HYFit5_Workout_Block_Week8_Day3
Click here to view Week 8, Day 3 Fit 5 Workout

 

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

Fit 5 Workout: Week 7 Program

March 14, 2014 by Dawna Stone

Week 7:

HYFit5_logo_week7

Oprah Winfrey once said, “Where there is no struggle, there is no strength.” You’ve made it through 6 weeks of the Fit 5! I know this workout series has been a challenging one, but that is what makes it worth doing. I hope you are feeling proud and I hope you are sharing your success with others.

If you started with us on week 1, you should not only be feeling a sense of accomplishment, but you should also be noticing a change in your body. All the extra calories you’ve burned as well as the load bearing exercises you’ve endured should be having you feeling and looking more firm and lean than when you began. Keep up the good work!

As you embark on this week’s exercise program, remember that exercise has so many benefits beyond calorie burning (although we love the calorie burning!).

Today’s workout is designed to last 30 minutes and is developed so each individual can exercise at his or her own pace. Each exercise should be performed to failure—when you feel as though you can’t complete even one more rep—or to the max number of reps listed.  For example if the exercise is squat jumps and lists a max of 50 reps, you should do as many reps as possible up to 50. If you complete 10 reps and find that you can’t do another rep while maintaining good form, then simply move on to the next exercise.  If you can complete all 50 with good form, do so and then move to the next exercise.

If you get through all 5 exercises in less than 30 minutes (which should be the case), repeat the cycle until the 30 minutes is up.

Please note: Before adopting any new exercise routine, you should consult your physician.

HYFit5_Workout_Block_Week7_Day1
Click here to view Week 7, Day 1 Fit 5 Workout
HYFit5_Workout_Block_Week7_Day2
Click here to view Week 7, Day 2 Fit 5 Workout
HYFit5_Workout_Block_Week7_Day3
Click here to view Week 7, Day 3 Fit 5 Workout

 

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

Fit 5 Workout: Week 5 Program

February 18, 2014 by Dawna Stone

HYFit5_logo_week5Week 5:

Congratulations! You have completed 4 weeks of the 8-week Fit 5 workout.  Only 4 more weeks to go!  As you reach the halfway point of the program, you should have a sense of satisfaction. Sticking to a new exercise routine isn’t always easy. I’m doing the program with you and I know I feel really good about sticking to it!

If you find you need a little more motivation, try keeping track of your workout success. Keeping an exercise journal is a great way to track your progress. Keeping a journal can also serve as an extremely effective motivational tool.

As always, each workout is designed to last 30 minutes and is developed so each individual can exercise at his or her own pace. Each exercise should be performed to failure—when you feel as though you can’t complete even one more rep—or to the max number of reps listed.  For example if the exercise is squat jumps and lists a max of 50 reps, you should do as many reps as possible up to 50. If you complete 10 reps and find that you can’t do another rep while maintaining good form, then simply move on to the next exercise.  If you can complete all 50 with good form, do so and then move to the next exercise.

If you get through all 5 exercises in less than 30 minutes (which should be the case), repeat the cycle until the 30 minutes is up. Please note: Before adopting any new exercise routine, you should consult your physician.

HYFit5_Workout_Block_Week5_Day1
Click here to view Week 5, Day 1 Fit 5 Workout
HYFit5_Workout_Block_Week5_Day2
Click here to view Week 5, Day 2 Fit 5 Workout
HYFit5_Workout_Block_Week5_Day3
Click here to view Week 5, Day 3 Fit 5 Workout

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

Fit 5 Workout: Week 4 Program

February 19, 2014 by Dawna Stone

HYFit5_logo_week4Week 4:

The main premise of the Fit 5 workout is to give you an intense calorie-burning workout that can help you get in the best shape of your life in just 30 minutes per workout. But the program has other benefits. Did you know that according to John Ratey, Harvard Medical School psychiatrist, “exercise is the single best thing you can do for your brain in terms of mood, memory and learning.” So let’s burn some calories and at the same time do something positive for our mind!

Please enjoy this week’s workout and continue to join me every week from now through the end of March.

Each workout is designed to last 30 minutes and is developed so each individual can exercise at his or her own pace. Each exercise should be performed to failure (when you feel as though you can’t complete even one more rep), or to the max number of reps listed.  For example, if the exercise is squat jumps and lists a max of 50 reps, you should do as many reps as possible up to 50. If you complete 10 reps and find that you can’t do another rep while maintaining good form, then simply move on to the next exercise.  If you can complete all 50 with good form, do so and then move to the next exercise.

If you get through all 5 exercises in less than 30 minutes (which should be the case), repeat the cycle until the 30 minutes is up.

Please note: Before adopting any new exercise routine, you should consult your physician.

HYFit5_Workout_Block_Week4_Day1
Click here to view Week 4, Day 1 Fit 5 Workout
HYFit5_Workout_Block_Week4_Day2
Click here to view Week 4, Day 2 Fit 5 Workout
HYFit5_Workout_Block_Week4_Day3
Click here to view Week 4, Day 3 Fit 5 Workout

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

 

FIt 5 Workout: Week 4, Day 3

February 19, 2014 by Dawna Stone

Today’s full-body, calorie burning workout:
Exercise 1: Side Lunges (Perform to failure or max 20 reps each side)
Exercise 2: Side Plank (Perform to failure or max 2 minutes each side)
Exercise 3: Squat Jumps (Perform to failure or max 50 reps)
Exercise 4: Side Leg Lifts (Perform to failure or max 30 reps each side)
Exercise 5: Pulse-Ups (Perform to failure or max 100 reps)

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

Exercise 1: Side Lunges (Perform to failure or max 20 reps each side)
How to do it: Stand with your feet hip width apart. Place your hands on your hips for balance. Slowly step to the right.  Shift your weight to your right leg and bend your right knee. Keep you left leg straight. Push off with your right foot and come back to the starting position. Repeat with your right leg for entire series of reps. When complete, switch to your left leg and repeat exercise.

Side Lunges_labeled copy

Exercise 2: 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.

Side Plank001 copy

Exercise 3: 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.

Squat Jumps_labeled copy 2

Exercise 4: Side Leg Lifts (Perform to failure or max 30 reps each 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.

Side Leg Lifts001 copy

Exercise 5: 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.

Pulse Ups001 copy 

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

 

Fit 5 Workout: Week 4, Day 2

February 19, 2014 by Dawna Stone

Today’s full-body, calorie burning workout:
Exercise 1: Arms Above Head Sit Ups (Perform to Failure or max 50 reps)
Exercise 2: Side Lunges (Perform to failure or max 20 reps each side)
Exercise 3: Diamond Push-Ups (Perform to failure or max 30 reps)
Exercise 4: Flutter Kicks (Perform to failure or max 100 reps)
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: Arms Above Head Sit Ups (Perform to Failure or max 50 reps)
How to do it: Lie on your back. Place your arms straight above your head. Bend your knees and plant your feet on the floor. Tighten your core. Slowly raise your head, shoulders and arms off the floor until you are in a seated position. Slowly bring your head, shoulders and arms back to the floor.

Arms Above Head Sit Up_labeled copy

Exercise 2: Side Lunges (Perform to failure or max 20 reps each side)
How to do it: Stand with your feet hip width apart. Place your hands on your hips for balance. Slowly step to the right.  Shift your weight to your right leg and bend your right knee. Keep you left leg straight. Push off with your right foot and come back to the starting position. Repeat with your right leg for entire series of reps. When complete, switch to your left leg and repeat exercise.

Side Lunges_labeled copy

Exercise 3: Diamond Push-Ups (Perform to failure or max 30 reps)
How to do it: Lie on your stomach. Get in push up position. Place your palms flat on the floor in a diamond shape directly under your chest. Your thumbs and first fingers should touch to form the diamond shape. 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 hovers over the diamond. Push yourself back up by fully extending your arms. Note: you can make the exercise slightly easier by coming to your knees and performing the diamond push up.

Diamond Push Ups_labeled copy

Exercise 4: Flutter Kicks (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. Lift your feet 6 to 8 inches off the floor. Quickly kick (flutter) your legs up and down, raising and lowering your feet only a few inches. Note: to make the exercise easier, raise your legs up higher than the 6 to 8 inches. To make the exercise more difficult, keep your feet closer to the ground.

Flutter Kicks_labeled copy

Exercise 5: 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.

Tuck Jumps_labeled copy

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

 

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