December 15, 2017

New Year, New YOU – Sticking to Your Goals

Happy New Year ladies! I hope all of you rung in the new year with continual hopes of starting 2013 with a new, fresh start. Did you have any hopeful New Years resolutions?

Well we all know that becoming more fit, eating healthier and exercising more are 3 of our “cliche” resolutions by default. We just automatically tell ourselves every year that we are going to stick with it, right!?

Well then…. STICK WITH IT! It’s really a simple concept.

In the attempt to start the new year off right, me and the hubs came up with a mini, but effective, workout to burn more calories in a shorter amount of time.

Burn MORE calories in LESS time?” I liked this approach.

Choose YOUR goals and write  them down. Physically seeing them on paper will help you to better follow through. Here is what we came up with.

WARM-UP (5-10 min, minimum)

(If you have access to a gym, grab an elliptical or treadmill, if you don’t, use common knowledge and your body to tell you how fast and slow to go.)

Run 5 minutes on at least a speed of 4. (That would average you at a 15 minute mile just to give you an idea)

Run 2 minutes on a sprint speed of 67, raising your heart-rate.  (Averages out to be a 10 min mile)

Run 3 minutes on a speed of 3, slowing down her your heart-rate.

Now let’s get going!!

SPRINTS – Double the calories in half the time.

30 seconds full speed

30 seconds slow jump rope

30 seconds full speed

30 seconds slow jump rope

Repeat this at least 3 times or until you feel like your going to legitimately throw up.:)

LUNGES (go down in reps each set)

If you have weights handy, grab a set of 10’s.

1 set (12) of regular, forward lunges (switching legs)

1 set (10) of side lunges, (left leg only)

1 set (10) of side lunges, (right leg only)

1 set (8) of lunges, rotating left and right leg.

MOUNTAIN CLIMBERS (OHHH, how we all love these!)

Plank position and hold for 15 seconds.

3 sets of mountain climbers (30 seconds each round, as FAST as you can)

Rest for 15 seconds in between sets.

PUSH UPS and SITUPS

1 set (12) of regular pushups

1 set (12) of full range situps

Repeat this combo 3 times, NO STOPS in between. Use (12,10, 8) for reps.

COOL DOWN

Run on treadmill, elliptical, or sidewalk for 10 minutes at a steady pace. Allow your heart-rate to steadily decrease.

Do this exercise routine at least 3 times a week, and for maximum results, pair it with at least 2 days of weightlifting.

Remember this is a NEW year.

This a new YOU!

You CAN do it!

Stay focused, motivated, driven, and determined.

“Of course it’s hard, it’s supposed to be hard. If it were easy, everyone would be doing it.

Hard is what makes it great.” – League of their own

Speak Your Mind

*