Raise your hand if one of your New Year’s resolutions has to do with exercise! Well, here at the Health & Fitness Academy we started a new fitness challenge that focuses on consistency. The goal is to be as consistent as possible in all aspects of health including exercise, nutrition, and emotional/mental well-being. With this goal, we are hoping to set our contestants up for success throughout all of 2014 rather than jumping on the exercise band wagon…and falling off a few months in.
Now for the exercise portion of this competition. We have required our challenge participants to work out 5 times a week for 50 minutes and 3 of those 5 workouts must be done at HFA.
How about I help you out with a few workout ideas Be sure to warm up before each workout and cool down afterwards.
Workout #1
• Bicep curl to shoulder press
• Back lunges (to make more difficult, elevate back leg)
• 1 minute plank hold
• 12 reps of each exercise, 3 rounds total.
• 1 dumbbell press to overhead tricep extension
• Overhead squat (can use a plate, dumbbell or barbell)
• Russian twists with a kettle bell
• 12 reps of each exercise, 3 rounds total.
Body weight circuit: jumping jacks, burpees, mountain climbers, ski jumps
• Do each exercise for 30 seconds, 3 rounds.
Workout #2
• Single arm dumbbell chest press
• Single leg dead lift
• Supermans
o 12 reps of each exercise, 3 rounds total
• lat pull down
• low bridges ( feet up on bench or med ball to make more difficult)
• V-ups
o 12 reps of each exercise, 3 rounds total
Bike intervals: 10 minutes total. 30 seconds sitting, 30 seconds standing (up resistance)
Let me know if you have any questions. We would love to help you reach your fitness goals!
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