Friday- upper body

Swim 10 laps in an olympic sized pool
Or run for 15 minutes

Workout:
10 bent over rows- can also do in a back extension machine, pictured right
10 shoulder flies, pictured left
12 overhead tricep dips
16 ball push ups- do a regular push up with one hand up on a medicine ball, roll the ball to the other hand for the next push up


Finish up with core and ten minutes of cardio (eliptical, treadmill or bike)

Core- do two reps:
12 swiss ball pikes (pictured right)
25 leg throws
25 bicycles
25 plank walks (pictured left)

Thursday- lower body

Workout- repeat 3 times:

Row 1000 meters

20 Burpees

20 Box jumps

Run 800 meters

3 times:

20 walking lunges

20 squat kicks- squat and then kick out in front of you, ten each leg

20 calf raises each calf- use something elevated like a stair and try not to use your hands to balance (only one finger!)

25 leg raises

Wednesday- core and cardio

If you have access to a pool, go for a swim! If not, find a track or trail and figure out a set distance.

Warm up with 2 laps in an olympic sized pool or a mile running (or just time yourself for 10 minutes of either)

Jogging: sprint the straight-a-ways, jog the corners

Swimming: sprint half way and slow it down for the other half

repeat 10 times (so total 5 laps)

Core: 

1:00 plank

:30 each side- side dip plank

24 bicycle crunches

12 t-push ups

**special push up challenge***

Just found this if you want to try it- don't ask, I know I'm bizarre

20-20-20-15-10-10-10-5-4 with 20 second rest in between

who doesn't love being sore?

Tuesday- upper body

10 minute warmup on the rower

Workout- 20:10's

twenty seconds _____, ten second rest- for a total of 8 times or 4 consecutive minutes on each exercise before moving on to the next. Do not switch between exercises until you have finished all four minutes of one thing. Try to take only 10 seconds of rest in between each different exercise (ie: 10 seconds to move from the pull up bar to the lat pull down bar). If you really need a break, take thirty seconds instead of ten one time, or decrease the weight.

:20 pull ups (palms facing you, work your biceps)

:20 lat pull downs (wider grip, work your upper back and lats)

:20 chest press or push ups (arms/elbows in, work your triceps)

:20 military press (if you're too tired, push press to keep your form)

one minute rest

:20 jumping jack planks

:20 leg raises

:20 russian twists

bike for 15 minutes to finish up

Monday- lower body

One mile warmup run

20 jumping lunges

20 squats

10 frog jumps

1:00 plank

half mile run 70% max speed (more than a jog, be out of breath)

20 jumping lunges

20 squats

10 frog jumps

40 russian twists

half mile run, 80-85% (hit it, get that heart pumping)

20 jumping lunges

20 squats

10 frog jumps

1:00 jumping jack plank

one mile run cool down

stretch

Sunday- rest day

Find an indoor climbing gym or an outdoor club. Rock climbing is super fun and the best workout ever.

Saturday- Cardio

Run. bike. swim. just move.

Friday- upper body

TGIF- don't slack off now.

Warmup with 10 minutes on the rower

Workout- complete 3-4 times:

10 each arm- single arm chest press with your back on a swiss ball, keep your hips up in a hip bridge position and try to keep your

core tight throughout the exercises so they don't fall- watch them in a mirror from the side

10 reps back extension on swiss ball-

with your chest on the swiss now, keep your legs straight out behind you and raise your arms out to your side in a t-shape with dumbbells

10 inverted rows or upside down push ups- find a secure barbell about waist height and lie directly under it. Grab the barbell like you are doing pull ups and pull your chest up to the bar. The further out your hands, the harder it will be to pull up.

10 bent over rows

10 hang cleans

Finish up with 20 minutes on the eliptical, ten minutes forward ten minutes backward

Thursday- lower body

Warmup with 15 minutes biking on a decent resistance- 7 or 8

Workout- complete 3-4 times

10 each leg- Jumping lunges (lung and then jump to the other leg lung)

10- Squats with overhead weight (hold dumbbells or bar above your head as you squat, try to keep your core and back straight- watch in a mirror)

10 each leg- lunges with your back leg up on a bench or swiss ball (focus on not letting your front knee go over your toe)

30 mountain climbers (aim to touch your knees to your elbows)

Do some core- finish this up three times

1:00 plank

:30 each side with hip drop and raise (keep your hips forward the whole time though)

1:00 superman pulses (don't go all the way down, just pulse in the superman position with legs and chest off the ground)

15 hip bridges with your feet on a big swiss ball

Finish up with 15 minutes on the bike and 10 minutes on the stairs

Wednesday- core and cardio

If you are working out in weather anything like the million degree heat in Reston, FIND SHADE. Find cooler places to do some cardio like a trail in the woods or by a river.

Warmup- run 15 minutes or 1.5 miles whichever comes last

Workout:

Repeat 3-4 times

25 russian twists with a medicine ball or heavier weight

25 scissors

25 leg raises

25 suitcases or v-ups (pictured to the right)

25 reverse crunches (pictured below)

1:00 plank

Cardio- if you can't jump rope, do jumping jacks but make sure you have good form. You can do them with some light weights too if you make sure you resist the weights and don't just swing your arms.

Oh, and every time I have to stop jump-roping, I add an extra 5 seconds on to the end of the minute so challenge yourself to jump as ling as you can without tripping over the rope and stopping!

Activity	Minutes	Resistance
Bike	5	7
Jumprope	1
Bike	5	9
Jumprope	2
Bike	5	12
Jumprope	3
Bike	5	5
Jumprope	4
Bike	5	10
Bike	10	5

The Lemon Diet

I found this super awesome diet that is basically a collection or great meal ideas that all happen to include lemon because of it's antioxidant and metabolism boosting powers.

Day 1- Wake-up drink (7:30)
Glass of lemonade

Breakfast (30 minutes after you get up)
Fruit salad (strawberries, raspberries, blackberries, blueberries and cherries)
An apple, a pear, an organic yogurt and a handful of unsalted, un grilled almonds

Morning snack
A glass of lemonade
A banana
A handful of sunflower seeds or pumpkin seeds

Lunch
Bean or lentil salad with lemon, vinegar and extra virgin olive oil dressing

Afternoon snack
Glass of lemonade
A helping of crudités (cucumber, radishes and celery) OR a handful of dried fruit

Dinner
Grilled fish with lemon juice
Steamed veg

1 hour before bedtime
Glass of lukewarm or hot lemonade

Day 2

Wake-up drink
Lemon juice and hot water

Breakfast
Bowl of fruit salad, yoghurt and 2tbsp oats
300ml organic or soy milk

Snack
8 unsalted almonds
Glass of fresh fruit juice diluted with water

Lunch
Home-made or organic vegetable soup
Brown bread grated cheese and spread sandwich

Snack
2 oatcakes
A few cherry tomatoes and a spoonful of cottage cheese

Dinner
Grilled fish, chicken or tofu with lemon and olice oil sauce (3 tbsp olive oil, 1 tbsp lemon juice and half a clove of garlic)
Green leafy vegetables sautéd in a wok with 1tsp sesame seeds
Cooked peaches and cinnamon
Lemon juice and hot water

Day 3

Wake-up drink
Hot water and lemon juice

Breakfast
1 poached egg
2 slices of whole meal toast with a thin spread of butter and 1 grilled tomato
1 apple
300ml soy or organic milk

Snack
2 fresh or dried apricots
A few unsalted peanuts
Blended lemon, apple and watercress juice

Lunch
3 tbsp each of butter beans, chickpeas and kidney beans mixed with tomatoes and green pepper with lemon juice dressing
1 wholemeal roll
1 big plate of green salad with chives
1 kiwi fruit

Snack
1 oatcake, cottage cheese and strawberries

Dinner
Vegetable stew (tomatoes, chickpeas, spinach, potatoes, raisins and whole grain rice)
Grilled banana with 2 squares of melted dark chocolate

Day 4

Wake-up drink
Hot water and lemon juice

Breakfast
Raspberries and strawberries mixed with 2 tsp oats and 300ml milk
Nectarine

Snack
Fruit salad with lemon juice
300ml organic or soy milk

Lunch
Hot dried bean salad (kidney, lima or any dried beans)
Wholemeal roll with a thin spread of butter
Natural yoghurt

Snack
1 tsp sunflower seeds
Small bunch of grapes

Dinner
Salmon fillet with lemon juice, baked in the oven with a large mix of steamed vegetables
Small scoop of chocolate ice cream with chopped nuts

Day 5

Wake-up drink
Hot water and lemon juice

Breakfast
Banana milkshake (blend 300ml organic or soy milk, 1 natural yogurt, 2 small bananas and 1 tsp raisins)
2 slices of wholemeal toast with a thin spread of butter

Snack
Seeds and dried fruit

Lunch
Jacket potato and a small tin of beans
Large salad with a pinch of grated cheese
A pear or peach

Snack
Vegetable dips with home-made hoummous (chickpeas, lemon, sesame pasta and garlic).

Dinner
Stuffed pepper: mix 4 tbsp basmati rice, 2 tsp pine nuts, chopped chives, cherry tomatoes and 60g feta together. Chop a pepper in half, fill and serve with a large portion of steamed veg.
Baked apple sprinkled with Cinnamon and a drizzle of maple syrup

Day 6

Wake-up drink
Hot water and lemon juice

Breakfast
A hard-boiled egg and a sliced tomato on a slice of rye bread
Half a dozen raspberries

Snack
A handful of nuts
300ml soy milk

Lunch
Cucumber and salmon on toast
A yogurt

Snack
A peach
A handful of grape seeds
A handful of sunflower seeds

Dinner
Tuna and sweetcorn pasta: mix 6 tbsp cooked whole wheat pasta, half a tin of tuna in brine, 2 tbsp sweetcorn and half a small tin of tomato sauce. Serve hot, with steamed veg and lemon juice.
Fruit purée and dried fruit

Day 7

Wake-up drink
Hot water with lemon juice

Breakfast
A bowl of fresh fruit salad
A natural yoghurt with 2tbsp oats
300ml organic or soy milk

Snack
A nectarine
A handful of mixed nuts and seeds

Lunch
A small avocado with prawns
Salad with lemon juice, olive oil and balsamic vinegar dressing
An apple

Snack
A slice of wholemeal toast sprinkled with grated cheese

Dinner
Omelet made with 2 eggs, chopped mushrooms, 3 tbsp grated cheese and spray oil Steamed vegetables
A small banana
A few strawberries

Day 8

Wake-up drink
Hot water and lemon juice

Breakfast
Whole wheat cereal with fresh fruit, seeds and organic milk
Glass of fresh apple juice diluted with water

Snack
Small pot of guacamole with carrot sticks
300ml organic or soy milk

Lunch
Vegetarian pizza: cut a loaf of wholemeal bread into slices 10cm long. Top with tomato sauce, chopped mushrooms and green pepper, 1 tbsp sweetcorn and a small chunk of mozzarella, cut into slices. Bake and serve.

Snack
Fruit salad sprinkled with sunflower seeds

Dinner
Risotto (chicken breast, rice, grated cheese, lemon juice, stock and tomato purée)
Fruits of the forest salad

Tuesday- upper body

10 minutes on the rower

Workout- repeat 3 times:

12 bent over rows

10 pull ups (these can be assisted on a machine or with your foot or knee in a stretchy band looped around the pull-up bar)

15 over-head tricep lifts, try to keep the elbows in

20 T push-ups

core, repeat 3 times:

30 mountain climbers

25 scissors

25 v-ups

finish up with a mile run

...and you might want to ice those arms

Monday- lower body

Bike for 15 minutes to warm up

Workout:

Complete 3 sets of the following:

20 Burpees

20 goblet squats

20 plie squats

20 Box jumps, 24"box

Run 800 meters (half of a mile)

Finish up with:

1:00 plank, arms straight

1:00 plank on elbows

:30 plank each side arms straight

:30 plank each side on elbow

20 minutes biking

10 minutes stairs

Sunday- rest day

I want you to go try hot yoga.

It sounds interesting and toxin-free.

Comment back if you have a great studio!

Saturday- Cardio

Run or bike.

A lot.

Friday- upper body

one mile run

workout:

3 sets total of the following

- 20 push ups with one hand elevated on a ball or something of similar height (10 on each hand)

- 12 bicep curls each arm (try not to rotate your arm, keep it palm facing away from you)

- 12 single arm overhead press each arm (keep core tight and keep good form, go slow)

- 20 tricep dips (try to keep legs straight)

Core- 20:10s for a total of 8 reps each:

- 20 seconds jumping jack planks, 10 second rest repeat 8 times

- 20 seconds reverse sit-ups, 10 second rest repeat 8 times

Finish up with 10 minutes on the rower and one mile running on the treadmill or outside!

Thursday Lower Body

10 minutes running or one mile, whatever comes last

workout; complete entire workout twice:

weighted leg press- 3 sets of ten with a 10 second rest in between each set

weighted calf raises- 3 sets of ten with a 10 second rest (try to do on the same machine as the leg press, if you don't have a leg press machine do weighted squats and calf raises with free weights)

single leg weighted extension (pictured)- 3 sets of ten, 10 sec. rest

hip bridge with leg extension- 3 sets of 20, 10 sec. rest

1:00 plank, :30 side plank each side

Tricep dips- 3 sets 10, 10 sec. rest (to give your legs a break)

REPEAT! try not to take a big break getting back to the leg press machine, shoot for 30 seconds.

Finish up with 10 minutes on the stairs and one mile running (treadmill or outside)

Wednesday- core and cardio

10 minutes or 1 mile warmup- whichever comes LAST

My favorite workout design:

20:10s... 20 seconds of an exercise and a ten second rest, repeat that same exercise 20:10 8 times. Move onto another exercise with only the ten second rest and start the 20:10 again, another 8 times for the new exercise. Do this for four different exercises.

workout for the day:

20 seconds jumping jack planks, 10 seconds rest

repeat for a total of 8 times or 4 total minutes

20 seconds push ups, 10 seconds rest

repeat for a total of 8 times

20 seconds scissors (6-inches, one leg at a time), 10 second rest

repeat 8 times

20 seconds hip bridge with leg lift, 10 second rest

repeat 8 times

Cardio- do 15 minutes of stairs, 25 minutes running

Tuesday- upper body

Warmup with five minutes on the rower, and then this TWICE:

1 minute toe taps

1 minute stationary butt kicks

1 minute stationary high knees

**12-11-10 means first set do 12, second set do 11, third set do 10**

Workout- complete 3 times:

Hand stand push ups 11-10-9** (wmv)

Bicep curls 12-11-10**

Military press 12-11-10**

Weighted arm circles 15 clockwise 15 counter clockwise

Tricep dips 20 (legs straight)

Push ups 30

Finish up with 20 minutes on the bike, 10 on the rower

Monday- lower body

10 minutes running outside to warmup- try to run outside if it's not too hot.

Workout- complete 3 or 4 times

Walking lunges 20 steps total

Squats 30 reps (if too easy do 1 leg, 15 each side)

Wall Sits (+weight) 1 min (if too easy do 1 leg, 30 seconds each side)

Calf raises 50 reps

Frog Jumps 15 reps

Jump up to a block (preferably waist height, lower if necessary) 12 reps

Finish up with a 30 minute run- every nine minutes stop and do a plank for one minute!

Sunday Fun Day

REST DAY YAY!

Continue to do something though... I cleaned all day. It's more of a healthy compulsion than an addiction right?

Saturday- Cardio

RUN!

Yesterday I got lost in the trails behind my house and ended up running for an hour before I finally looked at the gps on my phone... I was still 2.5 miles from the house, ugh. Needless to say, it was the best "accidental" run I've had. I ended up running just over six miles because I was too curious and kept making random turns in the woods to see where I would end up- moral of the story: go get lost in the woods and run for and hour and I promise you will feel so excellent the next morning! You don't have to go fast, run at a 10 or 12 minute mile pace and just run as long as you can. Use whatever works for you, an ipod, a friend, or just silence. Try to avoid the heat and go early, late, or in the woods.

The actual workout for the day is to do cardio for an hour. If you aren't really a runner or get bored easily, try biking for 20 on a decent resistance, eliptical for 20 on resistance 10, and running for 20 at a ten minute mile pace or faster. You can mix it up, but try not to rest for long between each exercise if you decide to change it up.

Finish up with some planks to engage your core- 1 minute straight arms, 30 seconds straight armed side plank, 30 seconds other side. rest 30 seconds. 1 minute on your elbows, 30 seconds each side on elbow.

Have a great weekend!

Friday- Upper body emphasis

YAY it's Friday!

Warmup up jumping rope for 4 minutes

- if you can't jump rope, go run for ten minutes

Workout; complete 3-4 sets of each of the following:

12 reps- Dumbbell push press (squat with dumbbells at shoulder height and press up as you stand up)

15 reps each arm- Single arm dumbbell swing (keep control or you'll hurt yourself or someone else http://www.youtube.com/watch?v=J6Q_Xrxp6o8)

10 reps- T-push ups (or 18 regular push ups if you can't do those)

10 reps- Bent over rows

Do some core-

Pick two exercises and go until you fail. Each exercise should target a different section of the abs. My choice for today is reverse crunches and side planks (one for each side). Try to hold each side plank for a minute or two! Don't let your form fall, though, or you might strain your back. Go for 100 reverse crunches, keep them slow and in good form.

Finish up with cardio.

Eliptical for 5 minutes on resistance 5, incline normal.

Increase resistance by 5 or more and incline by 5 or more for 10 minutes.

Go for another 10 minutes in the opposite direction (reverse peddling or cycling or whatever it's called)

Cool down with 10 minutes back at resistance 5 and normal incline.

Thursday- lower body emphasis

10 minute warmup on the rower or 5 minutes jump rope, 5 minutes jumping jacks

Workout:

3-4 sets of the following ONLY TEN SECONDS REST between each exercise, 30 second rest between each set!!!

16 reps lateral hops (hop side to side, preferably over something like a towel)

30 reps mountain climbers

for those of you up for a challenge, try chaturanga runs!! http://www.youtube.com/watch?v=s0Uv9PIB_kk

12 goblet squats http://davedraper.com/blog/2006/11/04/what-are-goblet-squats-goblet-squat-instruction/

12 weighted lunges each leg

Finish up with the following bike/cardio workout:

5 minutes biking at resistance 7

1 minute jump rope (if you can't jump rope, do either jumping jacks, high knees, or toe taps)

5 minutes biking at resistance 9

2 min. jump rope or other

5 minutes biking res. 12

3 min. jump rope or other

5 min bike, res. 7

4 min. jump rope or other

5 min bike, res. 11

10 min bike, res. 7

it's almost friday!

Wednesday- Core and Cardio

20 minutes of cardio- choose either eliptical or bike, use the first five minutes as a warmup and then increase the speed, resistance, and incline (whatever is applicable to the machine in use).

core:

3-4 sets 12 reps- big bouncy ball plank; get into a plank position with your forearms on the ball. Slowly roll the ball away from you while contracting your abs to keep your body straight. Roll the ball out as far as you can manage without breaking form (try to do so as slowly as possible) and then roll it back until your elbows are directly under you. It's awesome, you'll feel it I promise.

3-4 sets 20 reps- reverse crunches; while on your back, straighten your legs out in front of you, then roll your pelvis up and push your feet into the air straight above you. try not to bend your knees a lot or use momentum to rock your feet up. The slower the better.

3-4 sets 10 reps- big bouncy ball hip raise and bring feet in; with your heels on the top of the ball, raise your hips and pull your feet in towards your booty. You should feel this in your glutes, so if you only feel it in your hamstrings (the backs of your legs) then your glutes aren't ready for this exercise, try just doing hip raises with your feet on the floor.

3-4 sets 20 reps- hanging leg raise; try to keep your knees as straight as you can

3-4 sets 15 reps- superman or boat; whatever you want to call it. Lay on your stomach and lift everything you can off of the floor without levitating.

Finish up with 25 more minutes of cardio, try to run outside but if it's too hot use a treadmill.

Tuesday, upper body emphasis

Give your legs a break and train your upper body.

Warmup: Ten minutes on the rower

Workout:

(Do the entire workout first, then repeat the whole thing three more times completing ten reps the first time, 13 reps the second time, 11 the third, and 9 the last)

1. Military press

2. Chest press with your upper back on a big bouncy ball (try to keep your hips up and your stomach as flat as you can! Squeeze your booty)

3. Hold a plank for one minute (or as long as you can) with your hands or forearms on the big bouncy ball. The farther out you push your arms, the harder it is to hold that push up position.

4. Bent over rows- make sure your form is correct: http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

Finish up with some abs and cardio. Choose 5 different ab exercises and do each for 25 repetitions. My five of choice for today include scissors, bikes, flutter kicks, v-ups, and leg raises. These all target the lower abs more, as well as the hip flexors. Feel free to change them up if you are failing. Cardio: 2.5 miles running or 25 minutes (whichever comes LAST).

Keep sore muscles at bay

Hope you aren't too sore from the Monday workout!

If you are, there are several tips I have found to work well to either treat them or keep them away next time:

1. Heat- a hot bath, sauna, or hot tub will increase blood flow to the sore muscles and help heal the small tears in the muscles from your workout, faster.

2. STRETCH... do this before and after a workout for best results. Also, some dynamic stretching for sore muscles does wonders. Combine stretches with light cardio for a great warmup (frankenstein walks, slow motion high knees or butt kicks)

3. Solicit a massage from your nearest loved one. If no one steps up to the plate, use a squishy ball or rolling pin-type apparatus. Roll your token object slowly over the sore muscle(s).

4. Consume protein and carbs within two hours after you workout. This is a magical window of time where your body can metabolize the two up to two times faster than normal. Trust me, your body will thank you later.

5. If all else fails, anti-inflammatories.

Monday, Lower body emphasis

Always warmup:

5-10 minutes on the rowing machine, 5 if you're a beginner, 10 if you're serious.

If your gym doesn't have a rower, feel free to use another machine, just be sure to put a little resistance on anything you use- never eliptical or bike with factory settings, you're doing nothing. Increase that resistance by at least 4-5.

20-in-20

I was bored at the gym one day and decided why not do one minute of twenty different workouts? So, I wrote down as many as I could think of on a notecard, grabbed my stopwatch, and started in. I love the variety or this workout, and its ability to change and target specific muscle groups. Today, the twenty are targeting lower body and incorporating ever important cardio. If you are making your own twenty, try to have a cardio exercise for every other one.

Complete one minute of each exercise and then immediately go on with the following exercise (no breaks!!!). If you must take a break, take one minute rest after the tenth exercise, halfway through. Go through the list of exercises before you start and gather ay and all equipment you will need- toe taps need a ball or riser to tap in front of you, calf raises need a step or riser to stand on in order to go deeper, wall sits need a blank wall, L-hangs need a bar to hang from, and squats and lunges may need weights if you are feeling up to it. Remember, NO BREAKS.

1. Toe taps

2. Calf raises (30 seconds left, 30 seconds right) (keep your legs straight!!!)

3. High knees

4. Calf raises (both together) (no bent knees!!)

5. Butt kicks

6. Scissor kicks

7. Squat jumps

8. Wall sit

9. Jumping jacks

10. Plank (Push-up position, arms straight)

11. Frog jumps (Full squat jump)

12. L-hang or hanging leg raises

13. Jumping jack planks

14. Plie squats

15. Walking lunges

16. Squats

17. Frankenstein walk

18. Plank (On elbows, raise one leg at a time for 4 seconds)

19. Mountain climbers

20. Squat kicks

Finish up with some cardio- I like the bike for lower body days (25 minutes at resistance 9 or 10) however if your lower body is too sore or tired after the 20 in 20, try the eliptical (25 minutes at resistance 8 or 9)

Happy sweating :)

Sunday Fun Day

Rest day... No this does not mean you can sit around on the couch all day watching reality television. "Rest day" is your recovery day where you still need to be active, just not as active as the regular workouts during the rest of the week. If you have sore muscles, incorporate some yoga and start stretching! Go out and garden, mow the lawn, swim, walk, clean the house. There are plenty of exercises that are fun and/or useful and work easily to help rehab without letting you totally slack off.

This is also a great day to plan for the rest of your week. Are there any days in the upcoming week where time will be tight and you need to plan ahead to get up a little earlier to exercise or pack a lunch? If you figure this out beforehand and do something to combat the problem, you never give yourself an excuse to be lazy or skip a meal. We all know how one day off can lead to another, then a week, then you're back at square one.

Have fun!