Week 1

EXERCISE FORM GUIDE

Week #1 – do the workout below on Mon/Wed/Fri or Tu/Thurs/Sat.  Aim for 20 minutes of easy cardio on 1-2 of the off days and make sure you take at least 1-2 days of complete rest each week to let your body re-charge.

15 minutes (beginner) to 1 hour (advanced) based on how many sets you do and if you do the optional cardio/tabata at the end.  Beginners do 1 set, intermediate do 2, and advanced do 3.  The cardio at the end is usually around 10 minutes and the tabata is 2-4 minutes.  A tabata is a high intensity interval workout you do at the end of your workout that’s designed to elevate your metabolism and give you an “afterburn.”  Afterburn is a state of prolonged elevated metabolism that comes from exercising at a high intensity.  If done at a maximum intensity, these are highly effective for weight loss and have been shown to increase metabolism for up to 18 hrs post workout.  Beginners need to start slowly on these (1-2 minutes) at a lower intensity and progressively increase intensity each week.

Warmup – do each for 20- 30 seconds

1. Skips or jog in place if space is restricted
2. Jumping jacks of shuffle sideways back and forth
3. Butt Kicks (jog in place while kicking your heels up to your butt)
3. Squats

Main Workout
(do each exercise for 10-12 reps in a circuit fashion)

Circuit 1
1.  Squat to press
2.  Push-ups (on knees for beginners)
3.  Band Rows

Circuit 2
1.  Deadlfit to bicep curl
2.  Lateral band walk
3.  Tricep extensions

Circuit 3 – Core
Do each for 30 seconds total with beginners doing 10 seconds x 3 reps with 10 seconds of rest in between
1.  Plank
2.  Bird Dog (5-10 seconds x 3 per side)
3.  Side Plank (right and left)

Cardio – can be done outside or on a treadmill (running or walking), elliptical, or stationary bike

Cardio Intensity zones
1. zone 1 – very easy
2. zone 2 – easy but breathing slightly elevated; warmup zone
3. zone 3 – somewhat hard (out of comfort zone)
4. zone 4 – really hard (breathing very elevated, 30 seconds to 1 minute)
5. zone 5 – power zone (short explosive bursts of 10-20 seconds)

Cardio workout
Start with 3 minutes at a zone 2 intensity then do the following 2 times.
1. 2 minutes at a zone 3 intensity
2. 2 minutes at zone 2 intensity
*This is a beginner level workout so feel free to increase the intensity if needed.

Tabata – 2 minutes (do each exercise for 20 seconds, rest 10 seconds and do the next exercise)
1.  Mt Climbers
2.  Burpees
Beginners start with 1 set this week (one minute)

Make sure to cool down with some light activity (walking) and static stretching for 3-5 minutes.

Weekly Challenge
Start a food log!  Even if you don’t change a thing with your nutrition this week, simply writing it all down is a great start to create awareness of what and how much you’re really eating.  I like myfitnesspal.com.  It’s user friendly and you can allow your friends and family to view it onllne for accountability.  And if you want extra accountability and guidance, your can add my email (above) as a friend and I’ll be happy to view your logs and provide feedback.

If you’ve met the challenge, be sure to post it on the Laloo’s Facebook page so we can congratulate you!