We Can Do It

Posted by on Jan 7, 2013 in Blog | 0 comments

Welcome to 2013! If any of y’all have walked into a gym in the last week you will see the swarm of new gym rats taking over. Don’t fret more than half will be gone by February. But not YOU! You are here and ready to get grooving. That’s what I like to hear. One of my favorite activities is helping my friends get active again. It takes one person to help influence you into a healthy attitude with healthier choices. Today I want to share a quick workout for my girls. Using your time wisely at the gym is key this month. Make it worthy and put in the right energy to get the most out of your gym time.

I start with a quick 10 minute run. (Please warm up with a brisk walk at least 2-3 minutes).
I have done this routine numerous times so I know what speed to start my run. Try it out at a lower speed the first time and work your way up. Keep your incline on 1% the whole time.
My fastest sprint is 8.0 so that will be the fastest pace to work up to.
Break Down: 10 Minute Run. (5.0 is my homebase speed)
0:00-1:00 Pace 5.0
1:00-2:00 Pace 6.0
2:00-3:00 Pace 5.0
3:00-4:00 Pace 7.0
4:00-5:00 Pace 8.0 (SPRINT!)
5:00-6:00 Pace 5.0
6:00-7:00 Pace 7.0
7:00-8:00 Pace 5.0
8:00-9:00 Pace 6.0
9:00-10:00 Pace 5.0
Cool down 2-5 minutes (just catch your breath and walk between 3.0-4.0)
*If 7.0 is your fastest sprint then adjust to 4.0 as your homebase speed and work your way up*

Strength training is key to staying fit and toned. Here is my routine to get you started.
I choose 3 specific muscle groups to target for each set. (I do 3 exercises in 1 set, and do each set 3 times.)

Set 1
Squats 20 reps (Slow count. Down 1,2 Up 1,2)
Up Right Rows 15 reps (keep shoulders down, bring elbows up in line with shoulders)
Lunges 15 reps (Alternating Legs. Keep your knees at 90 degrees while you bend)
(Use 8-12 lb free weights for these exercises)
BREAK 1-2 minutes
Set 2
Push Ups 10-20 reps (Yes, girly ones count. Keep your neck in line with your spine and hips.)
Bicep Curls 15 reps (Elbows tucked in to your body. Slow count. Down 1,2,3, Up 1)
Tricep Extension 15 reps (Shoulders down, elbows stay as close to your ears, chin lifted)
(Use 8-12lb for bicep and 10-15lb free weights for triceps)
BREAK 1-2 minutes
Set 3
Plie Squats 20 reps and HOLD 20-30 seconds (Slow count. Straight down, keep that booty tucked in)
Back Flies 15 reps (slight bend in elbows and knees, bend at the hip about 45 degrees)
Shoulder Press 15 reps (Arms at 90 deg ankle, push up and bend back to 90 deg start)
(Use 8-12 lb free weights)
*Always adjust weight or reps if you feel uncomfortable*

After ALL 3 reps of all 3 sets, you better STRETCH!!!
Continue to drink water and you should feel a nice little tug on all your strong muscles the next morning!

If you are unsure what each exercise is, please ask OR just google it!

Any questions? You know where to find me, unless I am at the gym too ;)

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