Memorial day is just one week away and local gym rats, Dania, Gloria and Chris have remained committed to the workout program provided on May 13, 2011. Today a new workout is provided because your Fountain of youth examiner knows that variety adds spice to your fitness life.
The warm up
Again the warm up consist of actual moves that will be performed for your workout. You will exercise with interval training. Remember that interval training allows you to target a specific muscle or group of muscles for a specific period of time. Your mission is to give it all you’ve got and then recover to begin again.
You will need your three sets of weights with nothing too light. Your goal is to get inches off and build some definition so you will need some weight to do that. It is recommended that you use five, eight and ten pound weights. Try and use your medium and heavy more than your light. You will need your timer or stop watch to keep up with your timed intervals. Get into the habit of setting it for each exercise. You can reset your time during your recovery period as you prepare for the next exercise.
The routines used focus on multiple muscle groups at the same time. This increases the success rate achieved from interval training for the total body in less time. You will perform every move for about one minute of practice time and the remaining minutes working the move.
Lunge drop with row
Set timer for three minutes. Begin with feet hip distance apart holding one of your heaviest weights with both hands.
- Squat down bring weight to floor as you lunge your right leg back.
- Bring leg back up and stand up with weight and perform an upright row.
- Squat down bring weight to floor lunge left leg back.
- Bring leg back up and stand with weight and perform an upright row. Continue until timer goes off.
Pushup elbow crunch
Set timer for two minutes. Hold one medium or heavy weight in each hand while in pushup position on your toes.
- Do one pushup then bring right knee to outside of right elbow.
- Extend leg back out
- repeat with another pushup
- Bring left knee to the outside of left elbow. Repeat in this manner until timer goes off.
Set timer for three minutes. Hold one medium or heavy weight in right hand only. On your back extend right leg out with left knee bent.
- Exhale and lift leg and weighted arm towards ceiling at same time
- Inhale back down
- Repeat 15 repetitions then change arms and leg position
- Repeat in this manner until timer goes off.
Abdominal tip: remember to reach to the ceiling with leg and arm. You are not reaching your arm to your leg.
Once you run through the entire routine it should take about ten minutes. Start over with the three moves until you have reached 45 minute workout goal. Exercising interval style burns maximum fat in minimum time, increases your strength, endurance, gives you leaner muscles and of course takes less time. Perform for the five final days to your holiday then relax and enjoy how great you look at the cookout!
Coming up next, your Fountain of youth examiner has your healthy meal options to indulge but not undo all your hard work Columbia, SC gets fit for the upcoming holiday. This workout is featured at the Fort Jackson gym during the group fitness class offered on Mondays.