Well here is my first attempt at blogging. I thought it would be fitting to explain the core of my fitness regiment–workout A.D.D. My clients may not realize that when I make them jump from various exercises every minute for an hour, it is not only for their benefit but mine as well! Go figure, I am a trainer, I am probably in the best shape of my life…but stick me in a gym and I bounce around like a bug trapped in a jar. I try to avoid looking at any time keeping mechanism (sadly, you DO need SOMETHING to keep track of your 1 minute cardio bursts). I shuffle my playlists multiple times (that way I don’t know how long I’ve been going). Here is a typical total body workout that I do alone, for 45 mins…and believe me, it will leave you sweating, not staring at the clock and feeling good too:
Cardio warm up 15 mins: Sit on a reclined bike and use INTERVAL mode (get your level to at least 7)
Repeat the following 3 Times with a one minute Cardio Burst in between! Finish your workout with an AB exercise!
1. 15 bent over rows
2. 15 tricep dips on bench with legs fully extended
3. 15 full pushups (knees are acceptable for starters)
4. 15 standing bicep curls
5. 15 lunges holding weights
6. 15 squats holding a medicine ball or weight
Cardio bursts I enjoy include:
1. JUMPING JACKS
Stand with feet together, then jump, separating legs and raising arms overhead. Land with feet hip-width apart, then jump feet back together and lower arms.
2. JOG IN PLACE
Jog in place, lifting knees up; swing arms naturally in opposition. Land softly, ball of foot to heel.
3. SQUAT JUMP
Stand with feet hip-width apart. Bend knees and lower hips into a squat. Jump in air and straighten legs, lifting arms upward. Land softly, lowering arms.
4. SIDE-TO-SIDE LEAP
Place any long, thin object (such as a broom) on floor. Leap sideways over object, landing with feet together.
Hop on the treadmill and sprint your heart out for 60 seconds.
Core Exercise I enjoy:
1. SPIDERMAN PLANK CRUNCH
Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for a total of 10 complete reps.
2. BICYCLE CRUNCH
Lie on your back with your hands behind your head, and your legs raised and bent at 90 degrees. Alternate sides by bringing your right elbow towards your left knee then your left elbow towards your right knee, building up to 60 seconds. Try and hold the crunch for a two-count on each side to force a slower, concentrated movement.
3. FULL PLANK WITH TWIST
Begin in a full plank position with your feet together. Bend your right knee across to the left as you slide your right foot up to the inside of your left knee into a passé position (your hips should turn to the left and you’ll pivot slightly on the ball of your left foot). Slide your right leg back to start and then repeat to the left. That’s one rep. Do up to 3 sets of 10 reps.