Compliments of www.talda.com
Creating a lifestyle.
I'm not a fan of "diet" as a verb. Diet, in my book, is a noun - a lifestyle. It's what we choose to eat, why we choose to eat it, and how it affects our body. Yes, I love to savor good food. But "good" is a combo of "real" and "yummy". It's a blend of real ingredients complimenting each other. That's "Yum".
Same goes for activity. I'm very fortunate to be blessed with a community of amazing individuals who savor activity and Getting Out just as much as they savor good food. It's the call of the outdoors, the call of the sunshine, the water, the air that fulfills us and makes us love the lifestyle we partake in.
Today, the first day of the challenge, I encourage you to embrace the fulfillment you can get from honoring the basics that our bodies thrive on - movement, good/real food, and real/good friends.
Enjoy!
And for those that didn't print the workouts, here's the details again:
6 For 60 Workout Goal:
Get Out and Get Active 6 days/week (*minimum. you get a REST DAY pass for the 7th day on any day of the week you choose - just write REST on your chart!)
Get Connected: Ask someone to Get Out with You!
Each Suggested Workout Includes:
10’ Core/Mobility
10’ Strength
10’ Cardio Intervals
*You need to scale and/or modify each suggested exercise to meet your individual needs and goals.
Week 1 6 For 60 Get Outs: choose 1 from each column/day. Mix & Match as you wish.
Core/Mobility 10’
Set a timer or use watch for :45 of activity; :15 transition - changing to next exercise
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Strength 10’
Set a timer or use watch for :45 of activity; :15 transition - changing to next exercise.
Levels 1: moderate comfortable weight that you can continually move for :45
Levels 2-3: challenge yourself with heavy weight - or a weight that’s new to you. Should be difficult to lift by last :15
Everyone think braced, strong core for all reps; “books on top of your head” “spine neutral” and “ribs wrapped tightly around waist”
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Cardio Intervals 10’
Goal being 10x:45 of cardio push to a level that feels like a Push (breathlessness) for you.
If you have different options for cardio or want to mix/match to meet your needs, go for it!
Level 1: can simply be walking fast for :45 and then easy for :15
Level 2: modify options below or perform activity of choice for :45 on/:15 recovery
Level 3: all out breathlessness; push yourself for 10 sets; recover for :15; do something different; step it up; take options below or be creative and utilize own sport or activity: GET OUT of your comfort zone
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SET A
Level 1: :30 effort; :30 transition to next exercise
Level 2: :40 effort; :20 transition
Level 3: mimimum of :45 exercse; :15 transition time.
Your choice to work through :15 transition or take break
*these are suggested times; modify to meet your needs so that you have 1:00 combined of activity/rest for each exercise
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SET C
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SET E
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Mobility: Foam Roller
Quad Roll
Left IT Band
Right IT Band
Left Glute (cross left ankle over right quad, sit on roller and angle over to left “hip pocket” relax and roll.
Right Glute (as above; opposite hip)
Repeat entire set 1 more time
Core: Plank
(Level 1: knees; Level 2: toes or combo knees/toes; Level 3: elevated feet - either ball, foam roller, curb, bench). If floorwork too strenuous, use a bench or wall.
2 knees or toes on floor regular elbow plank
Tall plank (extended arms, driving away from ground) knees or toes, push up every 5 seconds
Plank Risers (knees or toes): go from elbow plank to tall plank alternating arms, keep elbows directed towards toes. If gets too tough, just hold in elbow plank or tall plank
Low Dolphin Plank: Regular knee or toe plank, slowly shifting about 2-3” forward, 3” back to neutral position.
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Strength: Alternate sets :45/:15
Bicep Curls
Pull Ups or Rows (either on a bar, TRX, or Level 1, standing upright row)
Tricep Dips: Bent knees or straight legs as needed using a chair, curb or bench
Repeat entire set 3x. After 9 rounds:
Last :45 is knee or toe pushups
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Cardio: :45 push/:15 recovery
Level 1: Fast Walk/Easy Walk with or without light weights
Level 2:
Alternate The Following for 5 Rounds:
:45 jog or run
:45 Jump Rope
Level 3:
Alternate The Following for 5 Rounds:
:45 Sprint, Fast Row or Bike Sprint
:45 Burpees with push up
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Set B
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Set D
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Set F
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Mobility: :30 seconds each, change to next exercise quickly, rest if/as needed
:30 Foam Roll Left IT
:30 Fire Hydrant Stance: Lift Leg, bent knee (yes, like peeing on a fire hydrant)
:30 Fire Hydrant Forward circle left hip (same position; just circles with hip rather than lift)
:30 Foam Roll Right IT
:30 Fire Hydrant Leg Lift Right Hip (same position; just circles with hip rather than lift)
Repeat Round 1 more time
Core:
Level 1: :30 effort; :30 transition to next exercise
Level 2: :40 effort; :20 transition
Level 3: mimimum of :45 exercse; :15 transition time.
Your choice to work through :15 transition or take break
(Level 1: knees; Level 2: toes or combo knees/toes; Level 3: elevated feet - either ball, foam roller, curb, bench).
Tall Plank knee or toes push up on :05
Spiderman elbow plank knees or toes (alternate knees bringing them slowly toward same shoulder)
Isometric/Still/Strong elbow plank
Low Dolphin Plank
Repeat Round 1 more time
After 8 sets above then finish with:
Elbow plank left leg or knee only
Elbow plank right leg or knee only
*if on knees do what you can with leg off ground, and bring it down when you need to
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Strength: Alternate sets :45/:15
Shoulder Press - core braced, try not to use legs
Curls/Kick Back Tricep
Repeat Round 4x
When above rounds complete, 2 Sets Back to Back Push Ups: knees, toes, or elevate toes pushups:
:45/:15
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Cardio: :45 push/:15 recovery
Level 1: Alternate:
:45 Fast Walk
:45 Jumping (or side to side stepping) Jacks
Level 2:
Alternate The Following for 5 Rounds:
:45 Jumping Jacks
:45 Squat, Tall Plank, Squat, Stand Up, repeat (slow walk-out burpee) with or without push up
Level 3:
:45 Fast High Knees Jump Rope
:45 Sprint (run with jump rope)
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*You can do all at once for a 30’ workout, do them separately as your schedule allows, add extra 10’ blocks for a workout that is longer than 30’, or include with another already scheduled workout you are participating in if that workout does not already include a similar exercises to meet your core/mobility, strength & cardio interval goals.
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Get Out Gir/Cindy Present DISCLAIMER:
The activities, classes, lessons, events, training ideas and suggestions provided by Get Out Girl, Cindy Present, or anyone representing them are merely suggestions, opinions, and ideas of their own. We are not medical professionals, doctors or physical therapists. Simply humans that care about the wellness of others. Blog posts, workouts, philosophies, food and nutrition ideas, workout suggestions/concepts are based upon our knowledge, personal views and experiences in order to help create opportunities, as well as motivate and inspire others to Get Out, Get Active and Get Connected. If you choose to participate, do so at your own risk and accept all responsibility of your actions. If you experience any pain or discomfort, please choose to see a medical professional. By choosing to participate in any of the ideas, workouts or suggestions offered by Get Out Girl and/or Cindy Present, you are accepting all responsibility and hold harmless and indemnify anyone associated with these suggestions or ideas.
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