30 minute workout

Week 8:

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.

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

Week 7:

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.

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

Week 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.

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

Week 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.

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