I hope you are all doing fantastic and keeping up with your goals! A helpful tool that I have done to HOLD myself accountable, was document! I keep a calendar on my fridge and would write out how many minutes of cardio I did AND then what I lifted! Try it out! Especially when summer hits, kids are out of school, it's EASY to JUSTIFY putting your health LAST...but that can NO longer be the case! Bring a friend with you, a family member, or your kid! Take your kid to jog club on Wednesdays and have them ride their bike or rollerblade while Mom/Dad jogs/walks! GREAT WAY TO ROLE MODEL FOR YOUR KIDS THAT HEALTHY LIVING (EXERCISE/DIET) IS "COOL" AND THE WAY TO BE!!!
**ALSO very important: remember you are getting healthy FIRST for yourself! Yes to look good, yes to fit in those special jeans, yes to look sexy for your significant others...but THOSE are all the BENEFITS of beign healthy! Vanity in health and fitness only goes so far! You can all limit your carbs and workout 80 mins a day and get down in NO time; however, it's not physically attainable for long and you can double what you lost!!! So people get healthy for you!!!**
Here is your workout of the week!
WORKOUT OF THE WEEK: Back & Biceps (plus some legs)
Set #1: Repeat 3 times
- 15 reps of Wide Grip Lat Pull down
- 30 prison lunges
- 15 reps of DB bicep curls
- 15 reps of Low Row Machine
- 15 dead lifts (grab a curl bar, legs straight, stick chest out, touch toes and up)
- 15 DB cross body bicep curls
- 15 LOW back extensions
- 30 body squats :)
- 15 cable bicep curls (put the long bar on the cable)
- 12 per arm, DB bicep back row (aka: lawn mowers)
- 20 step ups PER leg on bench
- 15 single arm DB bicep curls
Stair Master: Interval Training, Manual Program for 20 mins
2 mins @ level 5-8
1 min @ level 12-20
(do this on your fitness level BUT push yourself! remember to bring your heart rate ALL the way DOWN where you can talk comfortably, to HIGH where it's very difficult to keep up!)
Treadmill: Steady training, Manual Program for 30 mins (or you can go outside and do this!)
Incline between 6.0-15.0
Speed between 2.0-3.8
Walk that mountain! Every 5 mins bring the level down for a FLAT walk to stretch out those hip flexors!
~Jessica~
Ya'll?? Do not get too used to the South!
ReplyDeleteWe need you back here Young Woman.