Workout Week 3

Ok this is a fun week! Balance and Cardiorespratory aerobic fitness. We are going to start jazzing up the movements and offer more of a challenge with the core. Last week I gave you a bunch of workouts that should help you get a feel for your core and start to strengthen it. This week we are going more into balance, which stems from your core. I will briefly go into some yoga poses without getting to into the asanas. Then we are going to target the most important muscle in your body
  your heart.
Ok team, are you ready? Start your engines!

Monday
Get your jogging shoes on for some interval training
Warm up on a treadmill, track, or path with a 5 minute walk
If on a treadmill increase your incline up one point
In on land then pick up your feet for 3 minutes
Now wherever you are, increase you speed by %10 So you can get into a Zone 1

(The numbers are referring to your heart rate. If you have a HR monitor you should use it. If you don't have one then go off of this perception chart HR INFO HERE)
Once you are in a comfortable sustainable zone one, I want you to increase you incline and pick up the speed to put yourself in a high zone two. This is a zone where you are going to start feeling tired and start to sweat. Hold this zone for 3 minutes.
At the end of the three minutes decrease your speed by 10% I don't want you to come all the way down into a recovery, but a low zone two is good. Hold this for three minutes.
Bump it back up by 10% to put yourself back in the high two, catch your stride then push it up another 10% Getting you up into your Aerobic Endurance stage. This should be getting pretty hard. I want you huffing and puffing to get through this next 3 minutes. If you get through this then GOOD FOR YOU. After the three hard minute is up then take it down 5% every minute till your are walking again.


Tuesday
Warm up, 5 minutes of movement
Lets go grab the BOSU from last week

Side planks, each side for 1 minute (three times)

Picture is a beginner version. What I really want you to do is lay your body across the BOSU extend your arms out like you are diving and get your legs off the ground. You will feel like a floppy fish the whole time, but this means you are doing it right!

BOSU Squats hold squat for 1 minute three sets

For easier, flip the BOSU over so flat side is down. harder, go deeper in your squat and lift up your heels.

now lets add movement
Speed skaters 1 minute 3 sets

You are going to jump side to side on the BOSU in a motion like you are speed skating or lunging. Make sure you get you ankle centered on the BOSU and you do not move so fast that you can injure yourself.
~REPEAT AS NECESSARY~


Wednesday
Anybody up for cycling?
Either get your bicycle out or get on a stationary bicycle. Get ready to pedal
Warm up, 5 minutes easy gear moderate speed.
Lets kick it up right away, increase your speed, high zone two. Keep it there for 10 minutes.
Ok you get to take it down a notch, low zone two three minutes. This is your recovery interval. Take advantage and drink water. Kick it back up to a high zone two. Huffing and puffing? Find your Candace then I want you to pedal as fast as you can in the hardest gear. Uphill 1 minute! Push through this! Take it down. For the next 10 minutes you are going to push up to AT (Anaerobic Threshold) and back down to a slow easy recovery every minute. This workout should KICK YOU MAXIMUS. At the end of the 10 minutes you can take it into a moderate zone two for three minutes. Take it down to a low two for three minutes. Then take it down two a zone one till you feel totally good and recovered.


Thursday
Yoga time! These clips are the best way I can show you the flow of the most basic sets in yoga. The Sun Salutation This first clip is a beginner friendly version
http://www.youtube.com/watch?v=yuvfHTaftLQ
then we have a version with a little more spice
http://www.youtube.com/watch?v=EWUHEucUwmM&feature=related.
Good luck and remember to have fun!


Friday
Today I want you to forget about doing this all on your own. I want you to get involved with GROUP FITNESS. Yes you are reading me correct, a personal trainer referring people to group fitness classes. I started out with group fitness, and It is a fantastic place to get moving, have fun, and not know your getting a workout. Some suggestions include, Cycle, Step, Zumba, Kickboxing, Dance Jam, Hydro Fit, Traditional Aerobics, Circuit, and more. You can also get involved with pick up games like basketball or volleyball for a team effort.


Saturday
Back to Yoga
Since Yoga is so complex and their is so much technical involved with it. I am going to refer you to a workout elsewhere again, http://www.fitnessmagazine.com/workout/yoga/poses/beginner-yoga-poses/ will walk you though several yoga poses. Yoga is fantastic for increasing balance and posture.
Warm up with 5 minutes of sun salutations then go though these poses and focus on your breathing for about 15-20 minutes.