Exercise will only make a real difference if you are eating healthy too. Goal this week: Choose one thing that you know isn't good for you (caffeine, too much sugar, alcohol) and see if you can cut down to just one serving a day or better yet, nix it cold turkey!
Monday: Intervals Cardio Session
Let's start off the week with something you know from last weekintervals. The difference today is that you'll take this to the treadmill or outside for a run. Your comfortable place should be at a walk or a jog, and your uncomfortable place should be at a run or a sprint.
After a 5-minute warm up, alternate between 3 minutes at a comfortable pace (5-6 on an effort scale of 10), followed by 30 seconds at an uncomfortable pace (8-9 on a scale of 10). Repeat 5 times and cool down for 5 minutes. Be conscious of how long it takes you to recover after each interval by asking yourself, "how many seconds before I can hold a conversation with someone and sound "normal"?" We are going to be looking to improve this recovery rate over the next couple of months.
Tuesday: Upper-Body Strength Circuit
Find a weight that is light enough that you can lift it for an entire set, but heavy enough that you feel fatigued on the last rep. In between each exercise you're going to do 30 seconds of jumping jacks. Do the entire circuit at least twice, but if you have time for three circuits, challenge yourself and go for it! (Click here to see how to properly do the exercises listed below.)
1) 10 Push-ups for chest and shoulders (on the toes if possible), followed by 30 seconds of jumping jacks.
2) 15 Single-Arm Bent-Over Rows on each side for back and shoulders, followed by 30 seconds of jumping jacks.
3) 20 Tricep Dips off of a table or chair for triceps, followed by 30 seconds of jumping jacks.
4) 16 Alternating Bicep Curls and Hammer Curls for biceps (no less than 5 lb. in each hand), followed by 30 seconds of jumping jacks.
To see the whole circuit come together, watch the video below:
Wednesday: Not a day OFF, but a day EASY
Take a brisk 15-30 minute walk (the longer the better) outside in the fresh air. Rememberdirect exposure to the sun for even just ten minutes a day can help the body produce vitamin D, which supports your bones and keeps your immune system strong for fighting off disease and infections.
Thursday: Repeat Monday's Cardio Session
But today, take it to the stationary bike or outside on your bike. Remember to pay attention to your recovery rate!
Friday: Seek out a Vinyasa Flow Yoga Class
This class is great because you'll get a chance to slow down and focus on your breathing while still experiencing cardio and strength benefits in addition to some core work and flexibility. Choose your level according to your experience. Don't be afraid to go back to basics if it's been awhile since your last yoga class. Beginner classes are good for everyone.
Did you miss last week's workout plan? Click here to get started!
Sara Haley (sarafitness.com) is a Fitness DVD Personality, Master Trainer and Creative Consultant for Reebok.