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!

4 Steps for Finding Time For Fitness

Are you one of the many who feel you do not have time to exercise?  I hear it all the time.  “I have a job, kids, parents, housekeeping, ____fill in the blank____, I can’t exercise regularly.”    I am with ya.  I’ve got kids, a husband, extended family, work, housekeeping, a yard, but here is a secret, if I do not make time to exercise, I will have to make time to be ill. Pretty heavy words.  I don’t even like the way it sounds.  If not exercise, illness. So what can you do about your time issues?

First, be honest about them. Write down your daily schedule for a few days. Once you have a list of daily activities look for time sappers. Is there things you do regularly that suck your time up? One of mine is reading. I’ll grab a magazine for a break and do not put it down when it is time. Reading in itself is not the problem, its my ability to block out the other things that need to get done to finish an article I may not care much about. Many see this problem with TV. They sit down for a brief break and end up watching an entire episode of a show they do not care about or rather than leave a co-workers office when other things should be getting done you linger to gossip about items you could give a hoot about. No matter what your time sapper, the end result is the same: you still have the same chores to get done leaving you no time to do the things you want. What if you stuck to the brief break and turned the TV off after 10 minutes? Or if I put down the magazine when it was time to go back to work? I think over the course of a day you would probably find an extra thirty minutes.

Second, GO TO BED! Make sure you are getting adequate sleep. Our bodies rely on it to rebuild and when you cheat it you cheat yourself. You create a deficit which results in less productive days. These less productive days add items you were too tired to complete back on your to do list again resulting in the feeling of no time left. When you wake up with enough sleep you are focused and ready for the day’s challenges leaving you extra time because you’ll be able to get your list done early!

Third, are you good at time management. Even if you wake up refreshed you must be a good time manager if you are going to really get enough done in a day. Many interchange the word stress with busy. If you find yourself always busy you’ve got a problem. I don’t mean this mean, but if you are always running behind, find yourself in the never ending to do list, feel that as soon as you finish one project you must begin the next you may be inefficient or you need an assistant. Nobody can do it all. I see many people like this. They run around like just been butchered chickens, where do just been butchered chickens go? In circles. Then they talk to me about how stressed out they are, how everybody else needs them first, and how they could never take the time to lose the extra weight because they have absolutely no time to workout. Hmmmm….If you do not take time for yourself no one else will and on top of that most say nobody appreciates the extra work they do. I would say, no one appreciates the work they do because no one knows what they really do, how they do it, or why they are doing it. I know I have put on my yelling voice, but what I am really saying is; your time is yours, manage it well and it will serve you well. Your time is your most precious commodity and you are worth a lot so make sure what you spend it on is worth it. If you are always too busy examine why and then delegate jobs that are no longer worth your time and focus your attention on the tasks which are. I speak from experience, as I have 3 small children, own a business, write weekly, run a household, and am still able to take a bath most nights of the week, meet up with my friends, and spend quality time with my husband and kids. Delegation is key.

Finally, your time is yours. If you do not find time to move often you will have to find time for illness. Personally, my very valuable time is better spent walking in the park, working out, playing with my kids, hiking with my husband, and enjoying this glorious thing we call life.