Thursday Plan - Cardio

I didn't work out Wednesday. I had every intention on doing something low impact as my abs and back were killing me (combination of Monday and Tuesday workouts!) but just totally slacked off. Not to mention the 2 donuts I had FOR dinner on Tuesday probably put me in the sugar overload and crash.

So here we are Thursday.  I think today, I will do Cardio. Boxing. Shadow boxing for those who do not have a bag. Shadow boxing is pretty good folks, so give it a try.  I LOVE boxing....(working out not, watching or actually doing!)

And I think maybe today will be a 101 day!

Start off with jump rope, fake of course as a jump rope in MY house is disastrous ... count to 101 jumps

Jumping jacks to 50

The boxer high anxiety jump from foot to foot, you know, where they are waiting to be called out, back and forth back and forth, keep the feet light, count to 101. Shake out your arms occasionally.

Ok, here we go...101 punches. Right, left, right, left, right, left and so on ... breathe, keep hands up close to face (hey, last thing you want is a punch coming at  you!). Punch straight out but do not flip the end or else your elbows will hurt tomorrow (meaning, remember there is no impact to stop your fist at the end there so don't swing wildly) Occasionally give yourself a little fun work with the feet, skipping around the "opponent" periodically :)

Then go with high knee jog, put hands out and have (or try) to get your knees up to hands ... count to 101

Lets do 101 under cuts now, these are where your punch comes from below, about hip level up to the opponent's chin (not yours!) .... 101 total, again, remember to not swing wildly to protect your elbows! Bend knees a little to hunch over a bit to protect yourself :)

Side kicks out are next, 50 on each side.  This can be hard for some people with balance problems, when you kick out to the side, you are flexing your leg (knee will be straight at the end, kicking with your heel), if kicking with left leg, have left hand up to protect your face, right arm out to balance yourself. You will lean a little out to the side (picture a karate kid) ... but not too much. 50 on each side!

Back to 101 punches. Breathe ...

Now lets do ball kicks, 50 on each leg. Kicking straight out at someone's gut. Contact would be made with heel. Of course, kick higher rather than lower but again if a problem with balance, go a little lower.

Go back to 50 jumping jacks now...breathe.

Now we want to do 50 jab punch duck. Jab with your right hand, punch with the left and duck down to miss the incoming punch. Each set counts as 1. Breathe

50 side swing kicks on each leg. This is a kick where your shin would make contact from a side angle. 50 on each leg, aim higher than lower, keep the arm out that is on the side of the swinging leg for balance, other hand up to face to protect. Breathe.

Cool down with 101 jump ropes (gradually slowing down). Do a few arm crosses to stretch out the arm and shoulder muscles.

Ok I'm off to give this a try. I'm not sure how long this will take, maybe 15 minutes? If not long then just enough to give you a decent cardio workout, then just repeat as needed where you want :) The key is to work out though!

Come on and get sweaty!

Thursday Plan - Core and Cardio

I'm exhausted today but know that if I don't do this, I will fall off the wagon and give myself til the New Year to start all over again. NO. I will do THAT!

So today I am doing:

101 sit up punches (put you feet under something if you can't keep your feet on ground) and go for it, Sit up and do a one two punch ... IF you have someone to hold your feet, have them put their knees on your feet and hold their hands up for you to target ... just don't hit them HARD or else they will no longer want to play with you.

50+ Burpees ... come on, you can do it ... just go as fast as you can til you think you may pass out :) (IF you
don't know what a burpee is, google it, it's basically a squat hands on floor, extend legs behind you, pull knees up and stand up and start squat again, legs out, pull knees up...)

AND if you still have some juice left, go ahead and do:

50 count bicycle
25 leg lifts (both legs, keep your back flat on the ground)
50 mason twist (with weight and feet off ground IF you can)

That's it ... not so sure I'll get past the Burpees but hey, I'll try!

So come on, get sweaty with me!

Wednesday Plan - Arms

We've done abs/core and legs so far, so of course, we need to get the guns in order too ... so today is ARMS!

I'm using my 8 lb medicine ball for these...come and join up!

30 curls
30 overhead triceps
50 push up to sky (if you got a partners, this is even better in that they will stop the ball and push it back to you)
10 (5 each side) side toss up (this is hard)
20 throw straight out (chest level, again if you have a partner, even better that they can toss back to you for more resistance)

*And see, I just did these at 6:30am before eating and I'm exhausted, but I must continue*

And then I switched over to the 5lb weights:

40 static arm curl (20 each side in 5 reps each) (this is where the arm not lifting is at a 90 degree angle holding a weight)
30 (15 each leg) heavy pants (legs get a nice little stretch) THIS is excellent for that little roll of fat under your armpit above your bra ... go for it girls!
30 (15 each arm, alternating) full supination curls (twist out at top of curl)
25 triceps kickback
AND if you still got juice left in you, go for it (I myself was holding my arms across my body in agony at this point):

25 flip grip triceps kickback (alternate palms up, palms down)
101 lawn mower using the lightest weight you got (go for it, do as many as you can alternate side to side!)