February Workout

February Workout

Keep the cold out by incorporating full body interval training

Warm-up:  5-10 min

• ·         Stretch hamstrings, quads, glutes, calves, pects, lats and lower back and neck muscles
•        Hold stretch for 2x20 sec each stretch
• ·         15 min Triathlon warm-up (5 min row, 5 min row, & 5 min jog or run)
• ·         30 sec High Knees / 30 sec Jump Rope / 30 sec  Monster Walks

Total Body Interval Training

                Do 60 seconds of each exercise (or as many as you can in 60 sec) and rest for 30 sec. Rest for 2 min after each circuit. Do this interval workout for as many circuits as possible.  Meaning:  see how far you can take it. Push yourself! This should be a challenging workout.

·         Interval Circuit

o   Mountain Climbers

o   Pull-ups

o   BW Squats

o   Glute Bridges

o   Push-ups

o   Lunges

Cool Down

·         Walk 800m or jog  ½ mile laps

·         Stretch hamstrings, quads, glutes, hip adductors, hip external rotators, calves, pects, lats and lower back

Core + Cardio 2-3xweek (no resistance training on these days)

·         Do regular warm up

·         Perform 30-40 min (or as much as tolerable)  of cardio (Elliptical, stationary bike or other)

o   Core – pick three or more of your favorite core exercises and perform them to fatigue three to four times each (Don’t forget that your glutes are part of your core) 

·         Do regular cool down

Weight loss tip:  Snacking on nuts and other high protein snacks will reduce your craving for sugar, plus you will notice a reduction in hunger.