Sunday, January 6, 2013

Workout #3

Confession:  I have been pounding cookies.

Fact #1:  We had friends over last night and I felt dessert was necessary.

Fact #2:  I made cookies.  Wyoming Cowboy Cookies, filled with oatmeal, peanut butter, and M&Ms.

Fact #3:  They are addictive.  Really.  Sugar is so addictive.

Fact #4:  I need to work some cookies off.

Workout #3:

Minute 1:  March/jog warm-up
Minute 2:  Squats, toes forward, knees over ankles, hips back
Minute 3:  Burpees
Minute 4:  Dips (use a chair)
Minute 5:  Wall Sit (take breaks if necessary)
Minute 6:   Mountain Climbers
Minute 7:  Bicycle crunches
Minute 8:  Push-ups (take breaks if necessary--modify with knees on floor if necessary)
Minute 9:  Back Extensions
Minute 10:  March/jog
*Cool down/Stretch

(REPEAT 2-3x's if desired)

I will be posting explanations in the "Daily Workouts" page that you can access from the navigation bar above.  However, here are some for today's workout. 

Burpees:  Starting from standing position, put hands to floor, push back both feet into  plank, jump both feet back between hands, come back to standing or jump with hand in the air.  Modification:  From standing, put hands to the floor, extend one leg back into modified plank (knee down), extend other leg back into modified plank.  Reverse motion, walking feet back between hands, stand up.

Dips:  Sit on the edge of a chair, piano bench, window seal, whatever.  Put hand on the seat on both sides of your hips.  Bring hips in front of chair, arms extended, walk feet out from chair so that feet are well in front of knees.  Bend elbows, lowering your hips toward the floor.  Extend the arms again to bring the hips back up.  Repeat motion.

Mountain Climbers:  From plank or modified plank, bring one knee toward chest at a time.

Push-ups:  You know how to do these.  However, if you are unable to do them on the floor, you may do push ups against a wall.

Back Extensions:  Nice to do these on a ball, but if you are on the floor, lie on your stomach.  Extend your arms in front of you or bring your hands behind your head.  Lift chest off the ground,  working the lower back.  Bring chin back toward floor and repeat.

1 comment:

  1. Thanks for the clarification on what these mean. I was trying to decide on the spinach or french onion dip :) Love you, Mom,
    P.S. I think this a great idea. I'm going to do them in Corvallis.