Can you feel it?! The warmth is coming. . . and with that means summer is coming too! Get in shape and get ready for the beach! Our wonderful Joli, certified personal trainer, has put together this amazing 8 week program to help us feel and look great on the beach. Each day there is an exciting exercise to get us moving!
Check out what is in store for us on Week One and Two-
|Monday||Sprint 8; Strength Workout 1|
|Tuesday||30 minutes of cardio at 75% of max heart rate, Strength Workout 2|
|Wednesday||Sprint 8; Strength Workout 1|
|Thursday||30 minutes of cardio at 75% of max heart rate, Strength Workout 2|
|Friday||40 minutes of cardio at 75% of max heart rate|
|Saturday||Sprint 8; Strength Workout 1|
|Sunday||Recreation: walk or hike, take a yoga class, play frisbee, or garden. Whatever gets you moving on the weekend!|
Strength Workout 1 (upper body/core, less than 20 minutes)
1 min plank
1 min hollow hold/Banana
20 tricep Push-ups
1 min Superman/locust
Each round has a time cap of five minutes. If you do not finish in 5 minutes, rest for 1 minute then start where you left off for your next round. Repeat 3 times.
Modifications: Push-ups and planks can be done kneeling; If needed, bend knees for hollow hold and keep legs down for locust. Option, reduce push-ups and tricep push-ups by five each round.
Strength Workout 2 (lower body/full body)
25 bodyweight squats, full depth
20 foot Bear Crawl
Stepping Lunges – alternate legs, 12 each side
20 foot Bear Crawl
Side Plank, 20 sec each side
Complete the round in 6 minutes. Repeat 3 times. If you do not finish in 6 minutes, rest 1 minute and start where you left off for your next round.
Modifications: Squats should be done to full depth (butt drops lower than your knees). If you cannot do full depth, you may place a low chair behind you to provide a target to squat to and get up from. You may also do less than full depth. Squats may be substituted for the lunges if needed. Squats may be reduced by 5 and lunges by 3 (each side) for second and third rounds.