Friday, January 14, 2011

Sarah's Workout

I give all credit for this workout to my friend Sarah. I do not pretend to own the rights to her creativity.

Do each exercise for 50 seconds, then take 10 seconds rest before beginning the next exercise. Complete 4-5 rounds for a total of 20-25 minutes.

Roundhouse kick with left leg, jump down into push-up position (you do not have to do a push-up. If it's too easy, add it. I didn't think it was too easy)

Roundhouse kick with right leg, jump down into push-up position

1-2-3 Push-up (aka Mountain Climber Push-ups: Do 3 mountain climber steps, then a push-up with one leg bent, knee to elbow style. Do 3 more mountain climber steps so that the opposite leg is now bent and do a push-up. Keep going.)

Ninja Jump/Sandbag Squat (begin kneeling on both knees; in one swift movement, jump to your feet. While squatting, pick up a kettle bell or dumbbell you have sitting on one side, stand up with the weight, and squat down to place it by your foot on the side opposite where you picked it up. Keep going, switching the weight to the opposite side each time.)

Wall Climbs/Dive Bombers (Dive bombers: look them up online, they're common, you'll be able to find them; Wall Climbs: Begin in push-up position with feet against a wall. Walk your feet up the wall, bringing your hands in toward the base as well, until you are in a handstand position against the wall, chest touching the wall. Walk yourself slowly back down. And go again.)

This one and the last one were quickies. But they're intense and will get your heart rate up high enough to burn a good amount of calories after you're done while your body is still recovering. That phenomenon is called EPOC for Excess Post-Exercise Oxygen Consumption. Mini exercise physiology lesson: This means that your body is still consuming oxygen and burning energy as if it is still in exercise mode, even though it's not. So the higher you get your heart rate up during physical activity and the crazier the intensity, the longer it will take for your body to return to lazy, resting mode and, thus, the more calories you will burn post-exercise. Good story. Stay tuned for future educational programming.

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