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

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