Thursday, March 3, 2011

Workout session of the month (WSOM)

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Workout session of the month (WSOM): March
Warning: Before beginning any fitness regimen, seek advice from your health care provider. If you feel any pain during your workout, stop immediately and seek medical attention. Pay attention to proper form (quality before quantity). Listen to your body, start out slow then advance.

Body weight workout

Here are exercises you can do at home using your own body weight as your resistance (you could always add barbells or resistance bands if you have them).

WHOLE BODY: Try doing this as an interval training meaning perform the exercise for about 30 seconds straight then rest for 10 sec. then the next one for 30 seconds then rest for 10 seconds (so forth & so on) until you’ve completed about 3 sets of all 5 exercises.
Do 3 x a week (non-consecutive days).

1.     Squat thrusts
2.     Jumping Jacks
     
     STRENGTH TRAINING: Always warm up with light cardio for about 5 minutes then stretch for about 3 minutes

UPPER BODY: 12-15 reps each for 2-3 sets
Do once a week i.e. Tuesday (Pair with *Abdomen)

1.     Push ups
3.     Chair dips
4.     Burpees


LOWER BODY: 12-15 reps each for 2 -3 sets
Do once a week i.e. Thursday (Pair with *Abdomen)

2.     Tuck Jumps
3.     Wall Sit – try to hold position for 30-60 seconds
4.     Split Squats


*ABDOMEN: 12-15 reps for 2-3 sets
Do twice a week (pair with Upper and Lower Body)

1.     Bicycle Crunches (try to do 30 cycles forward and 30 cycles backward)  
3.     Plank exercises (hold for 30-60 seconds) 
4.     Alternating Supermans (hold for 3 seconds then relax) 


Don’t forget to cool down and stretch afterwards.
….I hope that gives you some idea. 

Please see my Disclaimer.

1 comment:

  1. Great stuff! Thank you for sharing :) Although I love the gym and group fitness...sometimes you just need a good at home workout!

    ReplyDelete

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