Thursday, November 3, 2011

Pump Up the Body Mix

Healthy Minders,

I have a completely new work out for you! I have not been on my game about posting any new feeds but I assure you there will be more to come. It is nearly time to change the clocks again! I cannot believe that it is already fall and the leaves are changing color. On top of all that, I am losing my summer tan, gah! This week I want you to set a goal for yourself. It is nearly Christmas and the end of the year, have you made those New Years resolutions? No? It is never too late to try. This week, the health challenge is to implement 2 new veggies into your day. Always wanted to try zucchini? How about kale? Never touched a carrot? Veggies are full of rich vitamins and health fiber to keep you feeling fuller, longer. Not only that, but veggies are a healthy carb! Ditch the dinner rolls and add some steamed or raw veggies on the side.

Rocket Power
Rocket Jumps:
Stand with feet a bit wider than hip width apart. From this position you will squat back (making sure your knees do not go passed your toes!) and as deep of a squat as you can. Next, jump straight up. Make sure that each time you land that you are landing with SOFT knees. What I mean by this is that you are not locking out, having straight knees as you land. Also, remember that each jump is to be explosive. You should feel this in your hamstrings, thighs, and glutes. Continue jumping for 40seconds

Peak Push Ups
Here is your chance to raise that butt in the air when you do push ups! Only it won't be cheating because having to do this will isolate those shoulders. For this exercise, you will want to be in a high peak position. As though you are making a upside down "V" with your body. Keep your core tight and back straight. If you are doing these correctly you should be touching the crown of your head to the floor. Set your timer for 30 seconds and perform as many as you can.

Lung Kicks
A fun alternative to the lung! Stand with feet shoulder-width apart. Lung backwards, moving one foot behind you and lung down. As you come up from the lung, with the same leg the was behind you, swing your leg forward and kick as high as you can. Alternate each time. Perform this for 60 seconds.

Wobble Plant
Start out in the plant position, resting on your forearms with your shoulders rolled back and down and back is straight. From here you will hold for 30 seconds. Once, you have hit the 30 second mark, you will alternate touching each hip to the ground for another 30 seconds. Make sure you are maintaing a straight back and tight core. Once you have finished, hold in the plank position for the last 30 seconds.

Medicine Ball Push Up
Using a medicine ball, rest your feet on the ball as you would when performing a push up. You will then have 30 seconds to perform as many push ups as possible.

Repeat these exercises 5 times! You may rest in between sets, but make sure it is no more than 30 seconds.

Good Luck,

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