Saturday, December 3, 2011

Fitness Friday. Get Strong, Walk Fit.

The latest Fitness Friday is SIMPLE!
Walking intervals with strength training! Get your athletic shoes on, get outside and get to walking!
I know it's December! SO WHAT...Get out there...NO Excuses!!!

  • Walk, jog or run around YOUR block one time at a speed you could do for a long period of time...a warm-up walk if you will. OR walk, jog or run for 3-5 minutes if you don't have a traditional block to go around. 
  • Once you get back to your house perform 10-15 push-ups. Full "military" style push-ups, modified push-ups (on your knees) or if that is too difficult find a sturdy wall, railing or bench and do standing push-ups. You can even do these at your car.

  • Add 15 side lunges (each leg so 30 total).

     
  • Walk, jog or run around the block again. Pick up your pace a bit! Get those arms moving! 

  • When you get back home go to your front porch, deck or garage step and perform 30 step ups with high knee raises.

  • Add 20 triceps dips done on the step.
  • Walk, jog or run around the block again. Pick up your pace a bit more! Get those arms pumping! You should be breathing fairly heavy now!
  •  Back at your house perform 20-30 walking lunges up and down your driveway or anywhere you can safely perform walking lunges.
  • Add 20 arm circles forward, 20 reverse and 30 fast jumping jacks!

  • Walk around the block again. Pick up your pace a bit more! Get those arms pumping! You should be breathing fairly heavy! Up your pace...challenge yourself for the last 30-60 seconds seconds!

    REPEAT this circuit 2-3 times and you've got a GREAT full body workout complete with cardio!!!
There's your Fitness Friday workout! No equipment needed!
It's going to be as easy or as hard or as long as you make it! And I don't want to hear that it's too cold or wet outside...Know your surroundings (Snow, ice, rain, fallen leaves or branches, unleashed pets coyotes and wild skunks ;-)  and just plain be careful please! Enjoy the crisp fall/winter weather...don't worry...you'll warm up quickly I promise! Enjoy this workout and drop me a line to let me know how YOUR Fitness Friday went!
**As always...a consultation from your physician is recommended when contemplating or attempting ANY fitness regimen or workout! Ask your physician if this or any workout is right for YOU!!! 

MAKE TODAY COUNT!!!


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