I did this with my clients last week and, though they whined a little, they came back this week still talking about how much they enjoyed it. I set up 10 stations in a circle in my living room, alternating strength training with a cardio exercise. One of my clients injured her foot recently, making it a challenge to do some cardio exercises. The exercises in parenthesis below are the “foot-free” exercises.
Complete 3 minutes of each of the following exercises:
- Bicep Curls with 8 lb. weights
- Jumping Jacks (Sitting Leg Crunches – lying on back with arms behind your head, perform a crunch, touching your right elbow to your left knee, then your left elbow to your right knee, and so forth)
- Zipper with one 10 lb. weight – hold weight with both hands at your belly button, then lift your arms [not your shoulders] as if you’re zipping up a jacket; then “zip” down to starting position; repeat
- Run in place (Swimming: lying on stomach with arms stretched forward and legs straight back, alternate lifting right arm and left leg, then left arm and right leg, in a fluttering pattern, as if you’re swimming; Or, Run in place on your knees – swing those arms and really get your heart rate up)
- Lateral Raises with 5 lb. weights
- Hook/Uppercut – switch which hand is performing each action at halfway point
- Tricep Overhead Extension with single 10 lb. weight
- Alternating Lunges
- Tricep Kickbacks with 5 lb. weights – sink down in to chair position, arms back, forming “chicken wings” and straighten arm from elbow to hand back with weights
- Crunches or Sit-Ups
Stretch afterward, holding each stretch for 10-20 seconds.
Tonight I got to workout hard with my client Judy. She pushed her limits and accomplished some new goals. Here’s what we did:
Do each exercise for 1 minute:
- Knee Touches (basically walking in place picking up your knees high enough to touch your hands held out at waist level)
- Crunch Twist (basic crunch, then turn to the right, basic crunch, then turn to the left, repeat)
- Dumbbell Chest Press
- Jumping Rope
Rest for 1 minute, then repeat those 5 exercises for 1 minute each.
Rest for 1 minute.
Do the following exercises for 1 minute each:
- Squat Jack (combine a squat with a jumping jack – minus the jumping – plus weights)
- Reverse Plank
- Butt Kick (run in place and let your heels hit your buns; after all, we all need a good kick in the pants once in a while)
- Bench Dip (work those triceps)
Rest for 1 minute, then repeat those 4 exercises for 1 minute each.
Rest for 1 minute.
Do the next exercises for 1 minute each:
- Forward Lunges (alternating between legs, add weights to add in stability if you like)
- Swing Kicks (place a chair in front of you and swing your leg over the chair back, then back again – 30 seconds on each leg)
- Wall Squat (sit there and hold it!)
Rest for 1 minute, then repeat each of those 3 exercises for 1 minute each!
This should give you a 27-30 minute workout that combines cardio, strength, and flex training! It took us about 45-50 minutes due to explaining exercises, practicing, water breaks, etc. Trust me, our heart rates were up the whole time. Enjoy!
This week has been incredibly long for some reason! Maybe it’s that last weekend was so packed full of excitement that I didn’t rest like normal (though I did crash on Sunday afternoon – I was so tired I went to bed as soon as we got home from church at 12:30 and Bryan had to wake me at 6:30p so I would be able to sleep the whole night through…which I did).
Monday and Wednesday were filled with work, workout, and Anatomy/Physiology class. Tuesday, I printed out all my study materials for Nutrition for the week. And tonight will be studying for my Nutrition test (it’s due Friday by midnight and I’ve been postponing it). This week in Nutrition is all about Vitamins, Minerals, and Water. It’s really good stuff, just a lot to remember! So far I have an A in both classes and I plan on keeping it, so it’s going to take some hard study tonight. I might just have to pack up my books and find a park bench or coffee shop to hull up in. It was so much easier to hide in the university’s library than it is to try to study at home (when I was in college the first time, that is).
I’m working on a post (in my head) about the connection between strength training and its effects on bones and not just muscles. It’s really fascinating and I’m more and more convinced that everyone needs to do strength training at least a couple times a week! Here’s a glimpse: Did you know that when you do strength training, the area that’s impacted actually strengthens bones at the impact sites as well as muscles?! You’ve heard that when you break a bone it gets stronger at the break site and won’t break in the same place twice. Well, the same principle applies. When you workout, the bones and muscles create miniature tears/fractures and then you give them a day to rest and the bone cells and muscle cells generate new cells to fill in and repair the miniature “breaks,” thus making the bones/muscles stronger. Wow!
Anyway, I’m looking forward to the weekend. Bryan’s brother and sister in law (and her family) are in town and I’m looking forward to hanging out with them. Julie’s one of my kindred spirits and I miss her! And I’m hoping to see my family too! Plus we have a baby shower we’re supposed to go to, and I really hope we get to make it! Another one of my kindred spirits, Kristin, is having her first baby, and I can’t wait to give her my gift for baby Katie. 🙂 So, another busy weekend is ahead, but hopefully it will be restorative too. I’d love to get in another 5 mile run! We’ll see if that happens.