workout wednesday

As part of my whole life challenge, i am supposed to workout everyday for at least 10 minutes. most of my workouts are 45-60 minutes long so this definitely isn’t an issue for me, but it can be for most people.

as a newly certified trainer (I PASSED!), i know that one of the biggest excuses i’m going to hear is “i don’t have time.”
we, as Americans, are all about work work work. this is very detrimental to our health and it’s no wonder we, as a society, are becoming “fat & lazy.”

we don’t get nearly enough sleep, are stressed out 90% of the time, lean on convenient food for meals, and are either too tired or don’t have enough time to workout.

According to the Physical Activity Guidelines for Americans and ACSM(who I got certified through), adult should engage in at least 30 minutes of physical activity a day. This can be broken up into 3 separate sessions of 10 minutes. 10 minutes is QUICK! it takes some people longer to shower. i think anyone can find 10 minutes out of the day, 3 times, to get their requirements met. You’ll start to notice that you’ll feel a whole lot better after exercising and less fatigued from the amount of sleep you’ve been losing or stress you’re put under.

Today, I made up a couple different workouts that you could do easily at home without any equipment so you can get rid of the excuse of not having a gym membership. Both of these workouts are around 10 minutes long so time shouldn’t be an issue either. if you’re reading my blog, you obviously have time. now get off the internet and do it.

Push up modifications
– beginners: can either start on your knees or do push ups against a wall
– advanced: make it more challenging by lifting one leg, putting feet on a box or chair, or making it explosive by clapping your hands in between each

Squat Jump modification
– beginners: get rid of the jump and just do air squats
– advanced: add weights

Sit up modifcation
– beginners: crunches if unable to sit all the way up

Plank:

side plank:plank knee to elbow:

plank shoulder taps:

bicycle crunches:

Bridge lifts:

There ya have it. Let me know if you have any questions. 🙂

This is what my week in workouts looks like…

Monday – run 4 miles, 9 minute kettlebell circuit
Tuesday – strength training/powerlifting (power cleans + front squat, box jumps, military press, romanian chair sit up, back squat, eccentric chin ups, power clean off blocks, incline DB bench press)
Wednesday – run (intervals), metabolic circuits
Thursday – strength training/powerlifting
Friday – metabolic training or kettlebell
Saturday or Sunday – long run & rest