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Exercise Routines

It’s important that you choose an exercise that you enjoy since that will improve your chances of sticking with it. Don’t be afraid of trying new things and challenging yourself. We are sometimes too afraid to pick up the intensity and to sweat a little. I often hear Client say that they don’t want to lift heavy weight because they don’t want to bulk up. It will take a lot of heavy lifting to bulk up, so don’t let that stop you from exercising in a way that will give you maximum results. Like they say: train insane or stay the same! Give it your all when you work out and you will see results.

 

Weekly goals

 

Setting goals for yourself is needed to keep going. Below as some examples of goals you can try out. By setting exercise and weight goals for each week and each month, you are setting yourself up for success and give yourself short-term and long-term goals.

This week I’m going to

  • Speed up my walking pace
  • Increase to 10 push-ups
  • Try a new weight lifting routine
  • Start a squat challenge
  • Lose 1 pound

 

This month I’m going to

  • Be able to run for 30 minutes
  • Be able to do 15 push-ups in a row
  • Lose 4 pounds (you will probably lose more but it's a good goal to start with)
  • Lose 1/2 inch on my arms

 

Exercise examples

 

Here are some ideas for exercises you can do. Make sure you start at the right level so that you don't get hurt. Start slow and then increase the intensity level as you get stronger.

If you are just getting started:

  • Take a long walk
  • Swimming
  • Exercise circuits
    • Start small and increase the amount of reps and time
    • For 5 minutes (then increase to 10 minutes, 15 minutes, etc.), do as many rounds of the exercises listed below as you can. Remember, form before speed, so really focus on the muscles you are working out and make sure you follow proper form vs. doing them as fast as you can
      • 20 jumping jacks
      • 10 push-ups
      • 15 sit-ups

 

Exercise Challenges

 

Another great way to keep pushing yourself and not get bored, is to try different exercise challenges. Here are some examples:increase the intensity level as you get stronger.

Challenge #1

Count to see how many rounds you can do in 5 minutes. Then increase to 10 minutes, etc. Always push yourself to the next level.

  • 25 sit-ups
  • 15 push-ups
  • 30 jumping jacks
  • 50 squats
  • 1 min plank

 

Challenge #2 - my favorite!

It took me a while to get to the point where I could finish this challenge in good form. I still have sweat dripping from my nose every time I do this. It's a great fat burner!

Do this exercise and time yourself. Push yourself to cut down on your time every time you do it.

  • 20 jumping jacks
  • 19 sit-ups
  • 18 squats
  • 17 burpees
  • 16 lunges (8 each leg)
  • 15 push-ups
  • 14 high jumps, touch the floor every time
  • 13 lateral raises
  • 12 squats
  • 11 narrow push-ups
  • 10 burpees
  • 9 sit-ups
  • 8 jumping jacks
  • 7 squats
  • 6 push-ups
  • 5 burpees
  • 4 lunges
  • 3 narrow push-ups
  • 40-sec side plank on each side
  • 1-min plank
  • Stretch and rest

 

Challenge #3

Perform the two exercises below for 20 seconds each and rest 10 seconds after each move. Repeat this routine 10 times for a 10-minute fat-burning HIIT workout. This workout should be completed 3-4 times weekly on non-consecutive days for optimal results. Review the videos below for demonstrations of exercises.

  • Jumping jacks
  • Mountain climbers

 

Challenge #4

Perform each exercise for a minute. Start with doing this exercise for 10 minutes, then work yourself up to be able to do it for 20 minutes.

  • High knees running
  • Lateral bunny hop
  • Kick in the butt running
  • Sit-ups
  • Squat high jumps
  • Jumping jacks
  • Frogger
  • Push-ups on your knees
  • Lateral bounding
  • Triceps dip