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A Week of Workouts

 

Everyone and everyBODY is different and unique. It is important to start your fitness journey on your own terms and to not compare yourself to anyone else. All of these routines are simply a guide.

3 miles or 30 minutes is the max amount I want you spending on your fitness routine for the day. Trust me, 30 minutes or 3 miles is enough! You don’t want to spend more time working out, you just want to get stronger and more efficient within this framework. In my 30 minute routines, it is suggested you try to perform 3 full sets of the exercises. I am fully aware that this is difficult to do. It is simply a goal to work towards and not an absolute rule. If you can’t perform 3 sets within 30 minutes, that’s okay! Just do what you can and overtime you will get stronger. As you practice more, you will notice that you can accomplish more in those 30 minutes. Set your goals high for yourself but be patient with your journey. One day you’re going to surprise yourself with what you can do.

For the 3 MILES routines, if you can’t get outside, feel free to use this same model for any cardio equipment at the gym or in your house. For example, you can use a treadmill, an elliptical, a stairclimber, or rowing machine. If you prefer to swim, you can use this model too.

For those of you really pressed for time—use any walking app, fitbit or pedometer to keep track of your steps throughout the day.  3 miles is roughly 4500-6000 steps for the day burning roughly 300 calories.

 

3 Mile Levels:

Easy: Light walk, light jog or light run (able to talk comfortably and perform for long extended periods of time)

Medium:  Faster walk, Faster jog, faster run  (heart rate up, breathing heavier, harder to talk)

Hard: Fast walk, Fast run or fast sprint (very heavy breathing and can only exert this pace and energy for short periods of time)

 

Workout 1: Run/Walk Combo 3 miles

Mile 1: Medium for 1 minute, Light for 1 minute

Mile 2:  Medium for 2 minutes, Light for 1 minute

Mile 3: Hard for 30 seconds, Light for 1 minute

Workout 2: Pilates and Stretches 

Perform each move for 1 minute and repeat for 3 sets or as many sets as you can do in 30 minutes. Take 30 seconds- 1 minute break resting child's pose between each set.

1) Upside down V:

Place your hands on the mat wider than your shoulders and slightly forward in front of your shoulders. Lift your body up as though you look like an upside V. Feet are hip width apart, attempting to drop your heels towards the floor and straightening the back of your legs.

Push the floor away with your hands. Lift your tailbone up and back. Engage your abs. Breath deeply and hold.

1a) Upside down V with slight twist:

If you are looking for a little more stretch, take your left hand and reach towards your right foot or ankle and hold. Find a deep twist. Breathe deeply and then switch sides.

 

2) Runners Lunge Stretch (option to lift arms up)

With your hands on the floor place your right foot forward in between your hands. Make sure that your right foot is placed in line just inside your right shoulder. Bend your right knee deeply. Make sure that your front knee is right over the ankle and not over the toes.  Your back leg is strong and straight, pushing the thigh up to the sky. Allow your hips to sink towards the floor opening up the hips. Hold and then switch sides.

2a) Runners Lunge Stretch With Arms Up:

Holding your lunge position, lift your upper body up and bring your arms to the sky. Reach your arms up as much as you can with your palms facing each other. Shoulder blades drop down your back and abs are engaged. Hold and switch legs.

 

3) Hamstring Hang Over

Bringing your right leg back into your Runners Lunge Stretch, keep your hands on the floor. Pull your hips up and back. Straighten out your front leg. Drop your head towards your front knee. Drop your back heel down towards the floor. Hold and switch legs.

 

4) Spinal Twist Lunge

Coming back to your Runners Lunge Stretch with your right foot forward, keep your hand on the floor. Now open your left arm up towards the sky. Twist the spine. Keep your core engaged. Reach your left arm up, stacking the left shoulder right over the left one. Hold and switch legs.

 

5) Roll Ups

Lying onto your back with knees bent. Extend your arms up to the sky shoulder width apart. On an exhale, slowly roll all the way up to a seated position and then, slowly with control, roll all the way back down. Repeat.

 

6) Leg Circles

Stay lying on your back. Left knee bent. Hands down by your side. Extend your right leg up to the sky and straighten the leg as much as you can. As though you are drawing a large circle with your right big toe, circle the leg. The goal is to keep your core engaged, your back connected to the mat, and your hips stable. Circle with control for 30 seconds and then reverse the direction of the circle. Switch legs and repeat. 

 

7) Single Leg Stretch

Lying on your back, pull your right knee into your body and hold onto it with both hands. Feel the hip stretch. Extend your left leg straight and have it hover over the floor. Lift your head into a crunch position and engage your core. Switch legs by extending the right leg and pulling the left knee into your body, holding onto the knee with both hands. Keep your back connected to the mat and continue to alternate for the entire minute.

If you have a sensitive neck, feel free to keep your head down on the mat.

 

8) Single Straight Leg Stretch

Lying on your back, lift your right leg straight up into the sky and gently grab behind the right knee with both hands. Extend your left leg straight and have it hover right over the floor. Lift your head and neck into a crunch position. Using your hands, gently pulse your right leg two times into your body (keeping your leg straight) and then switch legs grabbing behind the left knee. Continue to alternate for the entire minute.

Try to keep your legs as straight as possible at all times. Keep your engaged. And gently pulse the leg to get the hamstring stretch. If you have a sensitive neck, keep your head on the mat.

 

9) Spinal Twist Hold

Lying on your back, bring your right knee into your body. Gently take your knee knee over to the left side, placing your left hand on top of the knee. Twist the spine gently. Extend your right arm directly out to the side and look towards the right. Hold for 30 seconds-1 minute and breathe deeply. Switch sides.

Don’t force the twist. Sometimes your knee will touch the floor and sometimes it won’t.  Be gentle as you twist. Try to keep your shoulders connected to the mat.

 

10) Child’s Pose

Coming onto your hands and knees. Take your knees wider than your hips with your big toes touching. Sit back onto your heels and extend your arms as far forward as possible with your forehead touching the mat. Relax and breathe. Allow the breath to flow down into your lower back and lower belly, letting your breath expand towards the floor. Hold for 30 seconds- 1 minute.

Workout 3: 30 minute NO GYM, NO WEIGHTS circuit routine

*Perform 3 full sets. Take little to no rest in between exercises. Take 1 minute of rest in between each set. Remember, only do what you can. If you can only perform 1-2 sets during the 30 minutes, that is perfectly fine. You do NOT want to go over 30 minutes. Overtime, you want to see how you improve within the 30 minutes.

*Another option for this workout is to perform 1-2 full sets and jog or walk for the remaining minutes. Total time: 30 minutes.

Make sure to warm up your body for 2-4 minutes before performing this routine.  

1) High knees to low jog (10 seconds high knees, 10 seconds low jog repeat 3 times)

a)    Run in place lifting your knees as high as possible and as fast as you can for 10 seconds. Then, jog fast and low to the ground for 10 seconds. Repeat.

b)    Modification: Instead of running, lift one knee at a time as high as you can.

2)   Core standing circle kicks (alternating legs)

a)    Standing wide, lift your left leg up and around as high as you can creating a large circle. Alternate legs. Try to get your leg as high as possible and as straight as possible. Maintain speed and control.

b)    Modification: Bent knee instead of a straight leg

3)   Squat to squat jumps (10 seconds of squats, 10 seconds of squat jumps repeat 3 times)

a)    SQUAT: Standing with feet hip width apart. Sit down as though you are sitting in a chair. Keep your chest up and open. Core engaged. Push through the heels and come back to starting position. Inhale down. Exhale up. Be mindful of knee placement. The knee should never go over the toes.

SQUAT JUMPS: Continue the squats but now add a jump. Make sure to land softly, first landing on the ball of the foot and then coming down into the heels. Chest up.

b) Modification: Avoid the jump squats, just perform the stationary squats for the entire minute.

4)   Walk the plank with push up

a)    Standing, reach for your toes. Try your best to keep your legs straight. Walk out into a plank position. Perform one push up. Walk back to your toes, trying to keep your legs as straight as possible.

b)    Modification: Bend your knees as you walk out and back. Perform push ups on your knees.

5)   Plank (on hands) with leg kicks

a)    On your hands, come into a plank position. Hands are shoulder width apart. Legs are hip width apart. Your body should look like one long board. Kick one leg up and off the floor. Alternate. Keep both legs straight. Keep your hips still and kick as fast as you can.

b)    Modification: Perform this on your knees.

6)   Fire hydrant (30 seconds each leg)

          a) Come down to your hands and knees. Hands are shoulder width apart and directly underneath your shoulders. Knees are hip width apart and underneath your hips. Keep a neutral back, core engaged. On an exhale, lift your right leg out and up to the side as high as you can. On an inhale, lower it back down. Continue for 30 seconds on each side.

          b) Modification: Lie down on your side, with knees bent and tucked into body and lift top leg up and down (bent knee

7)   Lower ab knee tucks

a)    Lying on your back, hands down by your side. Bring your knees into your body with bent legs. Lift your backside off the floor, tucking up as though the knees are coming in towards your chin. With control, lower back down to the floor. Repeat.

8)   Bicycle crunches

a)    Lie on the floor. Place hands behind the head, interlocking fingers. Raise your legs so that legs are perpendicular to floor. Bring your right elbow in towards your left knee in a twist. Left knee is bending in towards your body and your right leg extends straight. Alternate.

b)    Modification: Keep both feet down, knees bent, and just twist your upper body.

9)   Superwoman

a)    Lying down flat on your stomach with arms and legs extended straight. Lift both legs and arms a few inches of the floor. Hold for 3 seconds and lower back down. Make sure core is engaged. Exhale on the up, and inhale on the down.

b)    Modification: Lift one arm at a time. Lift one leg at a time. Or lift opposite arm and leg together and then switch.

Workout 4: Run/Walk Combo 3 miles

Mile 1: Medium for 3 minutes, Light for 30 seconds

Mile 2: Medium for 4 minutes, Light for 30 seconds

Mile 3: Medium for 5 minutes, Light for 30 seconds

Workout 5: 30 minute Strength Training/ Circuit with weights and jump rope 

Weights: 2-4 pounds

Light jump rope (if you don’t have a jump rope, perform the same action as if you were holding one)

Perform each set twice with little to no breaks in between

 

Set 1: 45 second for each move /2 sets

Squat to overhead shoulder press 

Side lateral lifts 

Jump Rope

Rest 30 seconds to 1 minute 

Set 2: 45 seconds for each move /2 sets

Plank with row 

Oblique tuck twist (no weights)

Jump Rope

Rest 30 seconds to 1 minute 

Set 3: 45 seconds for each move/ 2 sets

Goblet squat with weights 

Back flys

Jump Rope

Rest 30 seconds to 1 minute

Set 4: 45 seconds for each move/ 2 sets

Plank on elbows 

Lying leg raise

Jump Rope

Rest 30 seconds to 1 minute 

Set 5: 45 seconds for each move/ 2 sets

Triceps kick back 

Burpees without weights 

Jump Rope

Rest 30 seconds to one minute 

Set 6: 45 seconds for each move/ 2 sets

Push ups 

Bicycle crunches 

Jump Rope

Rest and cool down/ stretch 

How to:

Set 1:

Squat to Overhead Shoulder Press:

a)    Holding weights in each hand. Stand feet hip width apart. Perform one full squat bringing your elbows to your knees. On the way up, push through the heels and lift your arms up overheard, palms facing each other.

Side lateral lifts:

a)    Stand feet hip width apart. Holding weights, arms down by your sides. Elbows slightly bent. Raise arms to sides until elbows are shoulder height. Lower and repeat.

Set 2:

Plank with row:

a)    In a plank position, legs wider than hip-width. Hold onto your weights. On an exhale, lift your right elbow up to sky, squeezing shoulder blade into the body. Elbow is pointed straight up and lower back down. Keep your torso as still as possible and neck long. Switch arms and repeat.

Oblique with tuck twist: No weights

a) In a plank position, bring the right knee in towards the chin and then twist the knee towards the left, twisting the hips. Step it back to plank and repeat with the left knee, bringing it in and twisting to right.

Set 3:

Goblet Squat with weights:

a)    Holding your weights into your chest and just under chin. Elbows are pointing down to floor. Stand wider than your hips, toes slightly turned out. Sit back into a low squat, attempting to bring your elbows to the inside of your knees. Keep your chest up, looking forward. Push through the heels and come back to stand.

Back flys:

a) Standing, bend your knees. Keep your back straight as you bend forward to a 65 degree angle. Core is engaged and chest is open. Arms are hanging down in front of you. Raise your arms up and back behind you, squeeze your shoulder blades together and then lower the arms back down in front of you.

Set 4:

Plank on elbows:

a)    Come down to the floor on your forearms. Elbows are shoulder width apart and directly underneath your shoulders. Legs extended straight, feet hip width apart, knees off the floor. Your body should form a straight line from shoulders to ankles. Keep core engaged. Modification: knees on floor.

Lying leg raise:

a)    Lying on your back. Lift your legs up keeping them as straight as possible. Hands are down by your side. Core pulled in tight. Lower your legs perpendicular to the floor slowly, hold for 1-2 seconds, and then slowly lift back up. When lowering the legs, try to maintain connection with your back to the floor. Modification: perform this with bent knees and hands underneath your glutes with palms facing down.

Set 5:

Tricep Kickbacks:

a)    Start with weights in your hands and standing. Bend your knees and bend forward at the waist. Arms are close to the torso, palms facing each other. Lift arms up and back so that upper arms are parallel to the floor and bend at the elbow so there is a 90 degree angle. Without moving your upper arms, extend the forearms straight. Hold the straight arm squeezing the tricep for 1-2 seconds, then bend back to the 90 degree angle. Keep chest open, head up, and core pulled in tight.

Burpees:

a)    Stand with your feet hip width apart. Arms down by your side. Lower into a squat position, placing hands onto the floor. Jump your legs back into a plank position lowering your chest and body to the floor.  Push yourself back up into the plank position, and jump your legs forward into the squat position. From there, jump up and off the ground raising both arms above your head. Lower back down into your squat and repeat. Modification: avoid the jump, just reach arms up into the sky. When coming down to the floor in squat, instead of jumping both legs back, gently step one leg back at a time and then step one leg forward at a time.

Set 6:

Push ups:

a) In a plank position, take arms wider than your chest. You can do this on your knees or off. Your feet are hip width apart or wider. Your body shoulder look like one straight line. Slowly lower your chest and whole body down towards the floor by bending your elbows out to the side. Try to get as low as you can to the floor. To come back, push into your hands and bring your body back up to the top of the pushup with your arms straight and strong. Inhale down, exhale up. Keep your core engaged, and head in line with the rest of your spine. Try not to tuck your chin.

Bicycle Crunches:

a) Lie on the floor. Place hands behind the head, interlocking fingers. Raise your legs so that legs are perpendicular to floor. Bring your right elbow in towards your left knee in a twist. Left knee is bending in towards your body and your right leg extends straight. Alternate. Modification: Keep both feet down, knees bent, and just twist your upper body.

Workout 6:  Run/Walk Combo 3 Miles

Mile 1: Light (increasing incline every minute)

Mile 2: Medium (decreasing the incline every minute back to flat)

Mile 3: Medium/hard flat or slight incline 

 

Workout 7:  Circuit for beginners 

*with chair and wall 

Perform 3 sets or as many sets as you can within 30 minutes. All moves are 30 seconds long with 30 seconds rest. Take a one to two minute rest in between each set.

1)    Squat with chair 

a) Stand in front of a chair with your feet hip width apart. Slowly sit back as though you are sitting in the chair, stopping before you touch the chair. Keep knees over ankles, chest up and core pulled in. Push into heels and stand back up.

2)    Wall Push ups 

a) Stand at arms length away from wall. Hands are flat on the wall, shoulder width apart or wider. Come onto your toes, heels lifted off floor. Bend your elbows out to the side, lowering your chest and body towards the wall, hold for 1-2 seconds, then push yourself back up straightening your arms.

3)    Incline Plank with hands on chairs 

a) Holding a plank with hands on the chair. Feet are hip width apart or wider. You can hold onto the sides of the chair or have your hands directly on the seat. Keep core engaged and legs straight and strong. Make sure the chair is up against the wall to keep it sturdy.

4)    Jog in place

5)    Jumping jacks 

a) Stand with your feet together and hands down by your side. In one motion, jump your feet out to the side and lift arms up and out to the side above your head. Reverse the motion to return back to starting position. Modification: Step Jacks: Instead of jumping, step one leg out to the side at a time.

6)    Modified high knees

a) Standing tall, march in place lifting one knee as high as you can, pulling your core in tight and switch.

7)    Crunches 

a)Lying on your back, bend your knees with feet on the floor. Feet are hip width apart. Gently place your hands behind your head, interlocking your hands. Keep your elbows wide, and keep the space of a small orange between your chin and your chest. On an exhale, lift your upper body (head, neck and shoulders) off the floor, hold for 1-2 seconds pulling your belly button in towards your spine. On your inhale, return back down to the floor.

8)    Bird dog 

a) Come onto all fours. Hands on the floor are shoulder width apart, directly underneath your shoulders. Knees on the floor are hip width apart, underneath your hips. Your spine and neck are in a neutral position with core pulled in towards spine. Slowly extend your right leg behind you and extend your left arm forward. Find length in this move. Really reach forward and back, reaching through the fingertips and toes. Keep lower abs pulled in so you don’t arch in your lower back. Hold for 3-5 seconds and slowly lower back to the floor. Switch sides.

9)    Hip bridge 

a) Lie on your back with your knees bent and feet flat on floor. Feet are hip width apart. Hands are down by your side. Push into your heels and raise your hips off the floor. Your body should form a straight line from your shoulders to your knees. Hold for 2-3 seconds and then slowly lower your body back to the floor.

1-2 minute rest & repeat




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