Workout #4: Try My Hardest

Adult  Fitness Workout # 4:   

50 seconds on & 30 seconds rest for 3 rounds

Don’t forget to stretch and warm up before and after. Drink lots of water.

Prisoner Jacks (jumping jacks with hands behind your head, in low squat)

Simplified:  Lower arms to sides, light on jump            

Advanced: Stay as low as possible

Pendulums (hands to the floor, butt in the air, kick legs side to side, like a pendulum)

Simplified: Go to elbows if necessary, raise & lower legs

Advanced: Maximum effort, no pauses

Sleeping Crabs (laying flat on the floor, arms to sides, push up to all 4s, lifting butt off the floor, reach opposite arm to opposite leg, lower and repeat other side)

Simplified: Go slow, leave out arm lift if necessary

Advanced: Go from laying flat to lift, reach for toes

Run High Knees w Get Down (run with high knees 5 seconds, drop to the floor, full body, get up as quickly as you can, repeat)

Simplified: Lift alternating legs, lower to floor, get up, repeat

Advanced: Run with knees moving in and out

4 Point Plank Taps (hold a plank, tap R arm to the side, then L arm to the side, tap R leg to side then L leg)

Simplified: Don’t tap, go to elbows, hold and break

Advanced: Add shoulder or bum tap before side tap

30 minute Holiday Cardio Blast

Burn off those extra Holiday calories before or after they are consumed with this short 30 min Cardio Blast:

Step 1: Turn on your favorite upbeat holiday music.
Step 2: Stretch all major muscle groups for about 5 minutes.
Step 3: Do each exercise for 45 seconds straight and then take a 15 second rest. Repeat the entire workout twice.Keep track of how many you do and try to beat that number by 1 or 2 in your next round.
                                1. Jumping Jacks
                         2. Alternating Lunges
                         3. Push Ups
                         4. Plank
                         5. Hip Bridge
                         6. Run High Knees
                         7. Crunches
                         8. Chair Dips
                         9. Side Leg Lifts
                         10.  Basic Burpees

Step 4: Stretch all major muscle groups for about 5 minutes.

This Is Only Thirty Minutes!!

YOU CAN DO THIS!

Workout #3: It Will Hurt

Adult  Fitness Workout # 3:   

50 seconds on & 30 seconds rest for 3 rounds

Don’t forget to stretch and warm up before and after. Drink lots of water.

Crab Kicks

Simplified:  Go slow, lower leg and switch without kick       

Advanced: Keep bum high and go sharp with the kicks

Towel Shoulder Press with Row (stand in center squat)

Simplified: Don’t use towel, stand if squat hold too difficult

Advanced: Use weighted ball, maximum effort

Side Lunge w Floor Taps

Simplified: Go slow, step together then step out alternate leg

Advanced: Add jump between legs, push bum as far to floor as possible

Side Leg Lifts

Simplified: Bring body to sides if leg lift too difficult

Advanced: Add standing rotation to each side leg lift

Basic Burpees

Simplified: Go slow and lower one limb at a time, raise and reach up

Advanced: Add plank jack & push up to make it a dynamic bur pee

Workout #2: No More Excuses

Adult  Fitness Workout # 2:   

50 seconds on & 30 seconds rest for 3 rounds

Don’t forget to stretch and warm up before and after. Drink lots of water.

Mountain Climbers

                 Simplified:  Go slow, stop when necessary            

                 Advanced: Go as quickly as you can w/o sacrificing form, knees to elbows

Push Ups w Shoulder Taps

                 Simplified: Stay on knees, replace shoulder taps with pauses

                 Advanced: Add a plank jack in between push ups

Scissor Jumps

                Simplified: Pause between jumps

                Advanced: Jump into a squat and pull up to switch

Leg Raises

               Simplified: Kept small of back on floor, bend knees

               Advanced: Keep legs perfectly straight, straddle in air, slow on lower

Traveling Lunges

               Simplified: Stay stationary, take time

               Advanced: Use something weighted and rotate with each step

Workout #1: I'm Saving My Life

Adult  Fitness Workout # 1:   

50 seconds on & 30 seconds rest for 3 rounds

(50 seconds work+ 30 seconds rest= 80 seconds per exercise x 5 exercises= 400 seconds per round x 3 rounds= 2000 seconds/ 60= 20 minutes)

Don’t forget to stretch and warm up before and after. Drink lots of water.

Center Squats

                 Simplified:  Use a chair or table for balance and support              

                 Advanced: Alternate between center and wide squats with a small bounce in between

Run w High Knees

                 Simplified: Standing w/ legs shoulder width apart, lift 1 leg as high as you can, alternate

                 Advanced: Put arms behind head, prisoner style

Chair Dips w Leg Lifts

                 Simplified: Keep knees close to body, don’t do leg lifts, go slow                

                 Advanced: Straighten legs, pull legs up straight, engage core, alternate lead leg on lifts

Plank Hold

                 Simplified: Go down to your elbows, when tired go to your knees

                 Advanced: Lower and raise levels, alternate lead arm, hold each plank for 3 seconds

Kayakers

                 Simplified: Keep feet on the ground, when tired hands to floor

                 Advanced: Include something weighted, rotate knees opposite elbows

If possible, keep a journal of your workouts and how many you can complete per round. Push yourself to see if you can maintain the same number of reps per round or add one. If you can't, thats okay. As you get stronger, you will be able to. Baby steps.
You can find most of these exercises on youtube for an example of how each is done.

Adult Fitness Class Agreement:

*We are a COMMUNITY of SUPPORT and RESPECT.

*We are DONE making up EXCUSES.

*We make a COMMITTMENT to our own HEALTH.

*We own our LIVES and our CHOICES.

*We are willing to CHALLENGE ourselves.

*We are willing to STEP OUT of our comfort zones.

*This is not a competition, we are our OWN mats.

*We support CONFIDENTIALITY. What happens here STAYS here.

*We must go through the PROCESS in order to see the PROMISES.

*Nothing worth having is EASY.

Your FIT TEST

Exercises	Day 1:	Day 30:	Day 60:	Day 90:
Run with High Knees (keep chest up/knees high)
Push Ups (core tight/head level)
Jumping Jacks (incl arms/high as possible/ to sides)
Plank Hold (body flat/ arms locked/shldr wrist line up)
Squat Jumps (touch floor/sit back/ 90degree angle)
Lunges (altenate legs/step forward and push off/90d)
Burpees (back flat/ feet in/ reach for sky)
Tuck Jumps (knees as high as possible/ land softly)
Crunches (lift shoulder blades off floor/reach for knees)
Simulated Jump Roping (feet together/ light landing)

FIT Test Instructions

FIT Test Instructions

Warm Up:

1.      Stretch all major muscles groups: neck, arms and back, abs and obliques, legs- hamstrings, calves, quadriceps. Hold each stretch for about 10 seconds.

2.      Run in place lightly for about 30 seconds. Then, rotate arms in big circles forward about 15 seconds and then backwards for about 15 seconds. Repeat both.

Fit Test:

1.      For each exercise, do as many repetitions as you can in 50 seconds.

2.      Record that number under the Day 1 column. Be sure to put the date next to Day 1.

3.      If you need to simplify, take a break or stop, do so and then try to get back into it for however many seconds are left.

4.      Rest for 30 seconds to no more than 1 minute and then move on to the next exercise.

5.      If you need to drink water in between each exercise, take small sips.

Cool Down:

1.      Step touch from side to side for about 1 minute while moving arms in various motions.

2.      Walk slowly and lightly in place for about 30 seconds.

3.      Begin stretches working your way from your legs up.

4.      Walk slowly and lightly in place for another 30 seconds or so until you feel you’re heart rate slow down.

5.      Drink lots of water.

6.      If you eat soon after (within an hour), be sure to eat something that is high in protein and nutritious. Your body was just shocked and it’s going to need the proper fuel for a quick and effective recovery.

7.      Soreness is to be expected as this type of fit test/ workout. Stretch regularly between workouts. Drink lots of water.

You can do this! I believe in you!

Quote of the week: “The only place where success comes before work is in the dictionary.” ~Anonymous