Motivation: Michelle Obama's Arms

Regardless of your personal opinions and feelings about the President and what he is or isn't doing, one thing is for sure....his wife has great arms!! Lol.The number of upper arm plastic surgery operations has increased over 4,000% since Michelle bared her arms. Instead of spending lots of money on surgery and days, if not weeks, in recovery, opt for a brief daily workout that will give you those lean strong arms. There is a winning combination: strength building exercises and cardio to burn fat. Strength building can be as easy as doing push-ups off of your wall and cardio can include a brisk walk or climbing stairs. If you are into something with more intensity, include jumping jacks, crab kicks or jump roping, and push ups off the floor.

Here is a basic 9 minute workout to get you started. Read < > for intense level.

You have 9 minutes!!

So, stretch and set your timer to 9 minutes.

YOU CAN DO THIS!!

Minute 1: SOLIDER WALK: Walk in place like a solider, lifting your knees as high as you can.

Minute 2: PUSH-UPS: Find a wall and stand far enough away that your fingers barely touch it. Keep your back flat and lean forward, without moving your feet, towards the wall so your hands are finally laying on the wall. Do as many push-ups as possible during the time. Pause if necessary but try to continue right after. If you need to stop, then stop, after you add 1-2 more.

Minute 3: SOLIDER WALK: Repeat walking with high knees.

Minute 4: CRUNCHES: Lay on the floor, lift your chin off of your chest and keep the space of an apple or orange between your chin and chest. Your hands should be flat at your sides near your hips. Lift your shoulder blades off the floor and try to reach for your knees. Lower. Do as many crunches as possible during the time. Pause if necessary but try to continue right after. If you need to stop, then stop, after you add 1-2 more.

Minute 5: SOLIDER WALK: Repeat walking with high knees.

Minute 6: CHAIR SQUATS: Stand with your feet shoulder width apart in front of a sturdy chair. If necessary, place the chair up against the wall for added support. Extend your arms out in front of you for balance. Sit back into the chair and as soon as your buttock touches the chair, stand back up! Clench your glutes muscles as you rise to get maximum muscle effort. Do as many chair squats as possible during the time. Pause if necessary but try to continue right after. If you need to stop, then stop, after you add 1-2 more.
Minute 7: SOLIDER WALK: Repeat walking with high knees.

Minute 8: CALF RAISES: Stand with legs shoulder width apart. Rise onto your toes, using your chair or wall for balance. Lower back to flat feet. Repeat and try to get as high as possible. Do as many calf raises as possible during the time. Pause if necessary but try to continue right after. If you need to stop, then stop, after you add 1-2 more.

Minute 9: SOLIDER WALK: Repeat walking with high knees.

GOOD JOB!!!

 That was a 9 minute full body workout with strength building and cardio!

Beginners repeat 2-3x/wk, Intermediates: 3-5x/wk & Advanced: Daily. 

REMEMBER: You can't workout and then feed your body junk. It needs the right foods and drinks to maintain, change and get stronger and healthier. Increase your vegetable and fruit intake, increase your water intake and decrease your intake of sugary or white starchy foods.

(BONUS: Put on music and get the kids involved. Nine minutes to a healthier you and them.)

The Power of 50

Doing 50 of any exercise is usually enough to exhaust that muscle and give it the full workout it needs to get stronger and burn fat.

Here is a list of 10 exercises that you can select from.
Beginners: Pick 1-2 and do 50 of each daily, moving to the next 1-2, until you complete the list.
Intermediates: Pick 3-4 and do 50 of each daily, moving to the next set of 3-4 exercises, until you complete the list.
Advanced: Do 5-10 and do 50 of each daily, moving to the next set the following day, until you complete the list.

Lunges

Squats

Push-ups

Chair Dips

Crunches

Jumping Jacks

Mountain Climbers

Leg Raises

Calf Raises

Burpees

Keep track of how long it takes you to complete your sets with proper form. In the future, you can try and beat your time.

Stop it...You HAVE 9 minutes!

Here is an effective 9 minute work-out that anyone can do, at their own level.

You have 9 minutes! NO. MORE. EXCUSES.

Stretch…

Then, set your timer for 9 minutes.

You are going to work for 30 seconds, push yourself as much as you can and then rest during the next 30 seconds.

You are going to repeat this pattern for 3 rounds.

The math: 30 seconds rest, 30 seconds work= 1 minute per exercise x 3 exercises= 3 minutes, 3 exercises x 3 rounds= 9 minutes

When the timer starts get ready, at the 30 second mark, start:

*Wide Squats with Hip Thrust ( standing with feet turned out and wider than hip width apart, squat down and stand and clench the buttocks)(Challenge: add a small jump when you come up, Sumo Jumps)

*Jumping Jacks (Challenge: Touch the floor between each jack, Explosive Jacks)

*Plank (hold body flat as a plank of wood and keep feet shoulder width apart and arms lined up with shoulders) (Challenge: Bring your knees one at a time up to the coordinating knee, Plank Crunch)

Squats: legs, buttocks ~ strength training

Jumping Jacks: whole body ~ cardio

Plank: arms and core ~ strength training

WorkOut #7: The Funeral

Adult  Fitness Workout # 7:   

50 seconds on & 30 seconds rest for 3 rounds

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

Standing Cross Kicks

(Standing with your feet slightly wider than shoulder width apart, kick your left leg into the air diagonally to the right and reach for your toes with your right hand. Repeat other leg.)

Simplified: Lift leg only as high as possible    

Advanced: Add center squat

Rotating Arm Circles in Center Squat

(Standing with feet shoulder width apart, extend arms directly out to your sides so that your wrists line up with your shoulders, begin rotating your arms in small tight circles. Change direction with each round.)

Simplified: Don’t do squat, lower arms when necessary

Advanced: Jump with alternating high knees

Basic Burpees

(Standing with feet shoulder width apart, place your hands on the floor in front of you, pop your feet out behind you so that you are in a plank position, do 1 push-up, jump your feet back in and push off the floor, arms reaching for the sky with a slight jump.)

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 burpee

Air Jacks

(When doing jumping jacks come completely off the floor during the legs apart portion.)

Simplified: Stay on the floor

Advanced: Make them explosive by starting from a low squat

Spiderman Planks

(Start on the floor in a plank position, keeping yourself as centered as possible, reach your right hand up and your left foot comes as close to your left arm as possible. You will create the spiderman climbing effect. Return to start and do the other side. Keep core tight the entire time.)

Simplified: Hold regular plank, try arms only on legs only

Advanced: Go hard or go home

Low Cost Zumba Classes

Zumba Fitness Classes

Current Schedule

 Tuesdays: March 5-April 30 * 6:30p-7:30p 

(NO CLASSES 3/12, 4/2, 4/9)

$8 per class or pre-register for $35 of all classes

____________________________________________

Saturdays: March 16-April 20 * 9a-10a & 10:30a-11:30a 

(NO CLASS 3/20)

$8 per class or pre-register for $25 of all classes

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*All classes start promptly. Please arrive at least 5 minutes before class schedule start time.

*Free child care available for children 5 & under for Pre-Registrations ONLY.

*All fitness levels welcome. Ages 18+.

*8 participants needed to hold class.

*Aerobics, flexibility & strength training.

*Need a water bottle, mat & towel.

*Pay be cash or check.

*Must complete Instructor/ Hope Center liability forms.

_____________________________________________

Need more info?

Contact Aretha Taggart at

978.302.4697

a.taggart21@gmail.com

______________________________________________

The Hope Center

112 River St, Fitchburg

 (978) 342-1829 

Workout #6: Good Mood

Adult  Fitness Workout # 6:   

50 seconds on & 30 seconds rest for 3 rounds

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

Squat Jumps

Simplified: Squat down, reach up  

Advanced: Use something weighted

Simulated Jump Rope

Simplified: Skip, keep arms to sides

Advanced: Jump with alternating high knees

Crunches

Simplified: Keep arms to sides, lift shoulders off floor

Advanced: Keep feet off the floor, reach for heels

Run High Knees w Get Down

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

Advanced: Run with knees moving in and out

Tuck Jumps w Side Touch Downs

Simplified: Leave out side touchdowns, pause in between

Advanced: Go hard or go home

CHC Walking Club

CHC Walking Club

Walking is one of the simplest and safest aerobic exercises you can do. It will help you strengthen your bones, control your weight, and condition your heart and lungs.

· Decrease the risk of heart attack/ type 2 diabetes

· Control weight/ burns body fat

· Improve muscle tone

· Reduce Stress

· Increases energy

· Lowers high blood pressure

· improves efficiency of your heart and lungs

Mondays, Wednesdays & Fridays

12:05-12:30p

(begins March 4, 2013)

Meet in front lobby with sneakers on. (weather pending)

Let’s get healthier together!

8 Minute Workout: PUSH YOURSELF

If you don't think you have any time to workout consider this 8 minute workout from Women's Health Magazine. As with any workout the goal is to do as many repetitions as you can in the time allowed but with good form. Doing an exercise the wrong way can not have as effective an effect on your muscles and can even cause injury. For proper techniques, take the time to look up any of the moves below on youtube so that you can have a visual guide as to what to do and more importantly, what not to do.
So, try these 8 exercises for 50 seconds each. Give yourself a quick 10 second rest and move onto the next one. The goal is to push yourself, challenge and confuse your muscles, and get it done in a shorter amount of time. It's only 8 minutes and when it is done, you will be glad that you did it!
Pick a date and a time and make it happen.

1- Power Squat aka Squat Jumps



2-Bucking Hop aka Plank Jumps

3-T-Rotation aka Plank Twist

4- Hip Extensions

5-Judo Pushup aka Dive Bomber

6- Duck Walk

7- Plank Walkups

8-Speed Skater Hops

For more details of each workout click here: http://www.womenshealthmag.com/fitness/body-weight-power-squat?workout=36119



Workout #5: Patience

Adult  Fitness Workout # 5:   

50 seconds on & 30 seconds rest for 3 rounds

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

Stationary Forward and Backward Lunge

Simplified: Hold onto something for balance     

Advanced: Add jump in between alternating legs

Knee to Elbow Plank

Simplified: Keep one knee on the floor if necessary, alternate

Advanced: Lift straight leg toward ceiling before pulling in

Heisman Jumps

Simplified: Step to side instead of jump

Advanced: Add a standing crunch with lifted leg

Hollow Hold

Simplified: Lower legs if necessary

Advanced: Rock the hollow

Push Up with Cross Under

Simplified: Modify push-up,stay on knees, don't cross over

Advanced: Do double push up before cross over