Double Up – Weekend Warrior Workout

A little bit of cardio, a little bit of strength. Get your workout on this weekend. Improve your mood, self confidence, sex life, and get more done on your to do list … all by taking care of you.

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Workout Basics and Warm Up

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

Warm Up Moves

  • 10 Sweepers
  • 10 Imaginary baseball bat swings – alternate sides and pay attention to rotation
  • 10 High Kicks each leg- alternate legs, keep back tall, and core tight
  • Runners lunge to front and to each side. Hold 3-5 sec each leg & position

Cardio Set

Do 2 sets of the exercises below for 30 seconds each movement

  • Power Burpees
  • Plank Clocks to each side
  • Rocket Girls
  • Side Plank Drops
  • Lateral Squat Shuffle
  • 1-leg 4 square hops

Strength Set

Do 2 sets of the exercises below for 10 repetitions each

  • Medicine Ball Squats with contra lateral over the should lifts (med ball or dumb bell will work)
  • Single leg lunge kick through – right leg
  • Frog jumps
  • Single leg lunge kick through – left leg
  • Table top lift with side plank rotation

Repeat both exercise blocks above 2 times each and stretch. Enjoy the feeling of finishing your workout today!

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have a fun living in your body today!

Three Exercises To Do When You Are Short On Time

You are into your workouts. You know when, where, and how long you are going to workout. You know which exercises you are going to do and why you are doing them. You are almost to your workout time – when something derails you! Now what are you going to do? You know you need to workout and you really want to but your time just got cut way short. Here are three exercises you can do to work the majority of your body quick!

The Push-Up – push ups focus your work on the chest and triceps (back of the upper arm). Remember safety. Keep your core tight. This allows you to work the abdominals and lower back as you stabilize your movements. You can do push-ups on the wall, on your hands and knees, or on your hands and toes. You can also change arm positions to emphasize the muscles differently.

The Squat – A basic squat gets most of your lower body. Your quadriceps work to extend your knee as you stand, your glutes and hamstrings work through the hip extension, your tibialis anterior (front of the lower leg) may do work as you flex at the ankle and your gastrocnemius and soleus (calfs) may work if you finish the movement on your toes. Add in plyometrics and jump and you’ve added another layer of work.

The Pull-Up – pull-ups work your latissimus dorsi in either shoulder adduction or shoulder extension depending on where you choose to place your hands (your grip can be narrow or wide depending on the bar you are using). As you pull yourself up you must bend the elbow which is accomplished by your biceps. Again, this can be a very difficult exercise but can be modified to meet your needs. You can lie flat on your back with a chair on either side of you. Place a sturdy bar over the chair seats (make sure the chairs or the bar are not going to move) and pull up only your upper body. You can use a table, counter, playground equipment, etc to modify the height you are pulling up from. The lower the bar the less weight you’ll have to lift. As you become stronger you’ll be able to lift more of your body weight – until all the sudden you’ll be able to lift your entire body weight!

So in just three exercises you have trained your:

  • Chest
  • Triceps
  • Quads
  • Hamstrings
  • Glutes
  • Possibly your calfs and front of the lower leg
  • Back
  • Biceps
  • And throughout your abdominals, lower back, and shoulders have stabilized your movements and worked in an isometric contraction.

Check out my YouTube Channel for home workouts, exercises, and equpiment ideas to set up your home gym… And yourself up for success. 

And you thought your workout had to be long!