- Warming up is super important
- building intensity
- Stretching different muscles
- Break cardio into many short fast pace intervals
- Alternate working out core muscle groups
- The more intense the workout the more water you need to drink
I'm leaning toward focusing on doing ab routines everyday (probs 8 min abs at least every day alternating for the list below)
Three days a week of yoga
Three days a week of intensity (30 min to 1 hr = 15/20 min warm up, 4 excersise blocks - have 3 of those focused on one part of the body... upper, lower,or mid)
One day of running (at least 3 miles)
Yoga routines:
http://www.youtube.com/watch?v=ziVctQnyvwE
http://www.youtube.com/watch?v=q5nyrD4eM64&feature=related
Cardio:
- Running
- bike (if i get one)
- DDR
- Jump Rope
- Jumping Jacks
- High Knees
- High jumps
- Butt kicks
- Fast feet
Mid Core Routines:
- 90 degree crunch
- scissors & scissors walk
- flutter kick & flutter walk
- bicycle
- 90 degree crunch leg push outs
- L lifts (legs up down out)
- L toe touch crunch
- Taco crunch
- Cherry Picker
- Muffin Tops
- Boat pose
- Side crunch
- Arm extended Lean side to side
- Standing Isolation of abs
- Lumber jack
- Squats
- Squat push up
- Squat push out
- Lunges (front)
- Side lunge
- Leg lift side
- Leg lift back
- Squat jumps
- Side planks
- Side plank waist lifts
- Planks
- Plank rocking
- Push up position ab flexes
- Super Pyramid Push ups
- Tricep dips
- Tricep planks
- Arm circles
- Bicep curl
- Tricep extend
- Side arm lifts (palm up, down, side)
- Boxing punches - cross body, upper cut, straight out
I found a really good site for streach references:
http://www.muscleandstrength.com/articles/super-toning-training-routine.html
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