N&E Series Part 1 - The Exercise Plan

So as promised as part of the Nutrition and Exercise series, here is an exercise routine sure to whip you into shape! Feel free to mix it up and do some outdoor activities while the weather is still nice. Adding variety to your regime will keep your body guessing, keep you motivated and therefore give you RESULTS! Depending on your athletic capabilities you may find the repetitions for certain exercises too low or too high - don't worry! Just build up slowly and do what you can until you are doing the recommended number of repetitions. If you find that you can challenge yourself more, add some extra weight or resistance bands. 

*ACTIVE REST = walking, light jog in spot etc. It is important that this rest is active to keep your heart rate from dropping suddenly

*Plyometric Squat = instead of keeping your feet on the floor during each squat, explode up into a jump and then squat down.

Monday, Wednesday, Friday

A)

Light warm-up jog for 10 minutes, followed by dynamic stretching (active movements that prepare your joints for the range of motion that you will perform during your workout.)

B)

-15 pushups

-40 sit-ups

-20 squats (regular or plyometric)

-15 scissor lunges (performed like a regular lunge but instead of stepping into the lunge you jump into it, alternating legs each time)

ACTIVE REST (30-60seconds)

Repeat 2 more times.

C)

High Intensity Interval Training (HIIT) - this is a great way to boost your metabolism!

-run at max. speed for 15 seconds

-light jog for 45 seconds

Repeat 10-15 times, followed by 5 min. cool down.

D)

Static stretches - these are stretches where you hold the pose for about 30 seconds. Try to spend at least the last 10-15 minutes of your workout stretching. 

Tuesday, Thursday

A)

Light warm-up for 5 minutes (bike, jog, elliptical etc.), followed by dynamic stretching 

B)

-15 bicep curls 

-15 tricep dips/kick-backs

-60 seconds freestyle skipping

ACTIVE REST (30-60 seconds)

-50 mountain climbers

-30 oblique crunches 

-60 seconds freestyle skipping

ACTIVE REST (30-60 seconds)

-15 deadlifts (straight leg or romanian)

-20 superman back extensions laying on floor 

-60 seconds freestyle skipping 

ACTIVE REST (30-60 seconds)

Repeat 2 more times.

C)

Static stretching 

Saturday

-free workout: swim, yoga, bike ride, 5km run, hike etc.

Sunday

-Rest

Do this workout for 4-6 weeks. If the HIIT is taking it's toll on you replace two weekdays with a steady run at 80% of your maximum, or increase the rest time between intervals. The lovely part of this workout is that it requires very little equipment and can be completed in under 1 hour. Hope you enjoy it and I guarantee you will see results in no time!