(Please consult a medical or health professional before you begin any new exercise, nutrition or supplementation program or if you have questions about your health. This plan should only be followed after first consulting with your medical or health professional to verify its suitability to your circumstances. Please keep in mind that results differ per individual, even when using the same program.)
After miles and miles of walking or elliptical you may need to increase the intensity or type of workout. You aren’t ready for P90x, so this workout combines the cardiovascular benefits of a walk or elliptical work with a full body workout. It’s designed to keep you moving and your heart rate high. Use this workout to replace 1-2 cardiovascular workouts per week to shake up your routine. Good for intermediate exercisers who can walk at least 30 minutes 3 times each week. This workout could be done at home or in the gym.
This plan is four circuits, each consisting of four exercises. You’ll do four exercises in order, one after another, but with special rest periods: Do A1, followed by , rest 1 minute, and then move on to A3, followed by A4, then you rest 2 minutes before beginning with A1. Then repeat from A1 through A4 before you move to the next circuit of B1, B2, B3 and B4. All exercise explanations are below.
Be sure to push yourself out of your comfort zone when doing this routine. You’ll rev up your metabolism and create an after burn effect that will increase your metabolism for the next 24-48 hours.
Time to update your workout if you have been walking or using the elliptical for 30 minutes 3 times each week for at least 4 weeks.
While running around a rolled-up towel (or any other small item you won’t trip on), try to keep your head and shoulders as steady as possible. Facing forward move around the towel 30 seconds clockwise and 30 seconds counterclockwise.
On hands & knees, hands firmly placed about shoulder width apart. Lift left arm straight in front and extend the right leg to rear. Hold for 2-3 seconds & return to the floor. Continue on one side for 30 seconds. Try not to put hand and knee back on floor for the entire 30 seconds, but hover and then return to extended position. Then do on opposite side for 30 seconds.
Think of these as jumping jacks for the 21st century. Instead of hopping laterally, you’re going to stay in place, but skip front and back while moving opposing arms and legs to keep your balance (right arm and left leg go forward while the left arm and right leg go backwards.) It requires a little coordination, but you should be able to get into a good rhythm during your set.
This exercise is modified if you aren’t ready for full burpees. Start by placing your hands on a bench or other sturdy surface between knee and waist height. Step back one leg at a time to an angled plank position. Hold this stance for a moment before stepping forward one leg at a time. And stand up. Repeat for given time.
The lower you place your hands, the more challenging the exercise is. As you adapt to incline burpees, perform this modification on level ground. Continue to step with one leg at a time. And return to a standing position at end.
Plank Knee Drives
Start in a push-up position, hands approximately shoulder-width, elbows straight. Maintain a neutral spine position; keep the hips in line with the spine and lower extremities as well. Maintaining straight back and squeezing glutes (butt), bring one knee towards the chest by flexing the hip and knee, moving in a controlled manner. Return leg to the start position. Alternate sides, and repeat for given time.
Nothing fancy here. Cross your arms in front of your body and perform a standard squat, as far down as your flexibility will allow.
Bend forward and place your hands on the ground just in front of your toes. You’re your weight onto your hands and “walk” your hands forward until you’re reaching out as far as you can, and then “walk” your hands back to the starting position.
For this one, imagine that the floor has just become the outside wall of a skyscraper and you’ve just become the friendly neighborhood Spider-Man, climbing up to the rooftop. From a straight arm push-up position, bring one knee up towards the elbow on the same side, and then return to start. Alternate sides with each rep.
Remember bend your knees, keep your head up, and don’t cross over feet. Choose a distance of 8-10 feet. Moving side-to-side quickly, with a choppy, lateral step to the right with your right foot. Carry your left foot to where your right foot was. As your left foot comes down, again move your right foot further right. Again carry your left foot over to where your right foot was. When you have covered enough distance, switch back and go the other way. Remember to keep your feet parallel to the direction you are moving.
From “position one” (standing upright, with feet together), take a small jump forward and land with your feet wide, then jump back to “position one.”
Immediately take a small jump backwards, landing with your feet wide, and then jump back to “position one.” That’s all one rep — Start at position one, jump forward, return to position one, jump backwards, return to position one. If jumping and hopping are not options simply step in each position as quickly as you can.
A classic ab exercise. Lay on back with hands next to ears, elbows out. Legs extended over floor. Twist torso bringing right shoulder and elbow to left knee as you bring it towards chest. Alternates sides for given time. Really crank out those reps quickly and focus on bringing alternate knees and elbows into the center.
Using stairs. Lead with left foot. Step onto second stair, skipping first step. Bring right foot up to step. Then use left foot to step down. Bring right foot down. Repeats until set is done, then switch lead legs.
Sit on floor, feet parallel and shoulder-width apart. Place hands on floor behind you with fingers towards your body. Lift buttocks off ground and drive hips up and away from floor as high as possible. Hold this position squeezing buttocks.
Lateral Step-Out Squat
Begin in a semi-squat position, and take a wide step out to the side with one foot. Return to center and immediately repeat with the other leg/to the other side. You can develop a rhythm with this, almost tick-tocking as you go, but be sure to maintain that semi-squat position.
Side Hip Raise
Lying on side, rest bottom forearm on floor with elbow directly under shoulder. Place other hand on hip with elbow skyward. Lift body off floor with only forearm and outside of knee supporting body weight. Raise hips straight up in the air, pushing body past parallel and then lower to ground. Advance: Straighten legs and perform with feet staggered one in front of the other. Alternate sides after 30 seconds.
Stand behind a chair and lift one leg after another, back and forth over the chair. Modify by keeping knees bent over back of chair and slow speed. Advance with legs straight, hands in the air, and fast speed.