"Not only are we adding stretches to this week's workouts, we are also advancing your cardio and strength training routines, so be aware of changes," says Sara Haley, of Sara Haley Fitness and the creator of our 90-day workout plan. Use this week to focus on stretching and doing the moves with perfect form.
Monday: Cardio Session
You're taking this outside or jumping on a treadmill. Take 5 minutes to warm up with a nice walk or jog. We will be spending even more time in your "uncomfortable" zone. For 3 minutes find a pace you find challenging but manageable. Then for 60 seconds push to a place where you think you might lose your breath a place where you feel like you couldn't possibly do or give anymore (this is referred to as working anaerobically or without oxygen). Walk it out for 30 seconds and catch your breath. At the end of this 30 seconds you want to feel ready to go again (so if you need a little more time at first, take it). Repeat the 3 minutes of your uncomfortable zone, then take it to 90 seconds of anaerobic work, followed by the 30 seconds of recovery. You are going to do this two more times doing your anaerobic work at 60 seconds again and then 90 seconds again. Cool down for 3-5 minutes. This entire workout should take you just under 30 minutes.
Stretch of the Day: Balancing Glute Stretch: Find a bench or other raised platform. Place outside of foot on bench with knee bent out to side. Lean down, lowering your torso toward your thighs. Hold for 10 seconds and repeat with other leg.
Tuesday: Upper Body Circuit 2
After performing a 3 minute cardio warm up of jumping jacks, jogging in place or jumping rope (3 minutes of one or 1 minute of each), you will pick one to repeat between each lower body exercise (or you can alternate) for 60 seconds, followed by 60 seconds of rest, before starting the next lower body exercise. Make sure to finish with your lower back exercise. You will need set of 5-8lb. free weights for this.
Upper Body Exercise 1: On your back with knees up and feet lined up with knees, lift your glutes up off the floor into a bridge position. Perform 12 chest flies with the right arm. Do not lower until all 12 reps on the right side are complete. If the weight is too light, hold two weights in your right hand. Repeat on left side. Targets chest.
Upper Body Exercise 2: On all fours, perform 12 reverse flies on the right side. Repeat on left side. Option to perform in plank on knees, on bench or on toes. Targets back and shoulders.
Upper Body Exercise 3: Cross-legged or on one knee, perform 12 lateral (side) raises, followed by 20 California curls, followed by 10 combo lateral raise to California curl to lateral raise. Targets shoulders and biceps.
Upper Body Exercise 4: On chest with legs long and arms at sides with palms to the ceiling, lift weights up off floor to hold for a count of two. Then lift just legs up and hold for a count of two. Repeat 10 times. If the weights become too much, drop them and perform with your own resistance. Targets triceps and back.
Stretch of the Day: Shoulder Stretch: Stand straight with shoulder relaxed. Bring your left arm across your body and hold using the inside of your right elbow for a count of ten. Switch with your right arm and hold for a count of 10.
Wednesday: Cardio Circuit
You will be performing this circuit four times through. Each exercise should be timed for one minute each. When you've done all six exercises, rest one minute before starting again. This workout should take you less than 30 minutes.
Quick toe taps moving left and right
Shuffle right and left, hit the floor on each side
High knee cowboy runs
Skaters, hit the floor on each side
Alternating long lunges
Jumping jacks with quarter turns
Stretch of the Day: Downward Dog Calf Stretch: Get in a downward dog yoga pose (hands flat on the floor, butt raised with the soles of your feet flat (or as close to it) behind you like a reverse bridge position. Hold for a count of 10.
Thursday: Lower Body Circuit 2
After performing a 3 minute cardio warm up of jumping jacks, jogging in place, or jumping rope (3 minutes of one or 1 minute of each), you will pick one to repeat between each lower body exercise (or you can alternate) for 60 seconds, followed by 60 seconds of rest, before starting the next lower body exercise. .
Lower Body Exercise 1: With chest lifted, squat with feet together. Jump out so feet are distance apart. Jump back in and squat with feet together. Repeat 15 times. Remember you can always go back to the original move from April Lower Body 1. Targets glutes, quads, and ham strings.
Lower Body Exercise 2: Step out into a side lunge with right leg. Make sure to keep left leg straight. Push off right leg to balance on left. Lift right leg straight and parallel. Repeat 12 times on the right and then on the left. Targets glutes, outer, and inner thighs.
Lower Body Exercise 3: Stand on right leg with left foot tapped behind you. Hinge forward at the waist with right knee soft. Squeeze the gluts to slowly come up. If you feel balanced lift up left leg as you lower down. Repeat for a set of 10 before switching sides. On your last rep stay there and hold for a count of 10. Targets gluts and hamstrings.
Lower Body Exercise 4: Plie squat with hips rotated out. Push off and bring right knee up to hold and twist from torso towards the knee. Repeat on left. Continue alternating for a set of 20. Targets inner thighs.
Stretch of the Day: Inner Thigh Stretch: Sit on the floor with the heels of your feet touching (in a butterfly position). Place your elbows on your knees and gently push down. Hold for a count of 10.
Friday: Fitness Class
Take a yoga or stretch class to focus on your lower and upper body strength.
Sara Haley (sarafitness.com) is a Fitness DVD Personality, Master Trainer and Creative Consultant for Reebok.