Monday, August 11, 2014

How to Lose a Dress Size in 6 Weeks - Week 3

Here is the workout routine and homework from my KC Live segment: Week 3

1). Warmup (walking, jumping jacks, side-to-side steps, etc.): 1-3 minutes
2). Bob and Weave: 1 minute
          NOTE: Add uppercut punches and weights to step up intensity. Also, the lower you go the more you work your legs. Go fast!
3). Side Knee: 30 seconds each side
          NOTE: Lower into your standing leg and add a hand weight to step up the intensity.  Again, go fast. 
4). Jumping Lunges: Do 10 jumping lunges, followed by 10 seconds of jogging in place; repeat for 1 minute
          NOTE: If you are just getting started with working out, or if you have knee trouble, just do alternating lunges, making sure to keep your knees over your ankles (do not let your knees come past the toes or buckle in!)
5). Playful Kitty: 1 minute
          NOTE: multiple levels of intensity on this one. If you have lower back problems, keep your knees bent; if that is still painful, put your feet on the ground. Add a lift up to the ceiling to engage your upper abs. 
6). Breather (jog/walk in place, side-to-side step, etc.): 30 seconds-1 minute
7). REPEAT 2-3 times!!!
8). Cool Down (same as warmup): 1-3 minutes

Tip of the Week:
          - enter in your information to find out just how much you really should be eating to reach your goals
          - includes helpful portion descriptions and examples
          - want to go the extra mile? Track what you eat and drink (be specific!!) for 3 days-1 week. Then enter in that information to the website to see how on track you are
          - tracks not just calories, but also how your doing on your food categories (veggies, fruits, sugars, processes foods, etc.)

This is week 3!  Keep going!!!!  You're doing good!!!

Carpe Diem!

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