Tone Up Tuesday

“I don’t have time to exercise.”

I hear this common excuse nearly every day in my health coach practice.

What do I say?

Time is not an excuse.”

The Centers for Disease Control and Prevention (CDC) recommend individuals perform 30 minutes of light to moderate physical activity 5 to 7 days per week.

This 30 minutes does not need to occur at the same time!

You may divide this 30 minutes into smaller “chunks.”

10 minutes before work – 10 minutes at lunch – 10 minutes after work

OR

15 minutes before work – 15 minutes after  work

Try Pop Sugar’s 30 minute Cardio + Strength Circuit today!

0:00 – 1:00 Jump Rope

1:00 – 2:00 Gate Swing 

(warm-up)

2:00 – 3:00 Jump Rope

3:00 – 4:00 Alternating Curtsy Lunge

4:00 – 5:00 Jump Rope

5:00 – 6:00 Single-Leg Toe Touch 

(30 seconds each leg)

6:00-7:00 Jump Rope

7:00-8:00 Push-Up to Rotation 

(twist to a side plank between push-up repetitions)

8:00 – 9:00 Jump Rope

9:00 – 10:00 Chair Squat 

(feet and legs together with arms overhead palms inward)

10:00 – 11:00 Jump Rope 

11:00 – 12:00 Seated Russian Twist 

(feet on floor if needed)

12:00 – 13:00 Jump Rope

13:00 – 14:00 Sumo Squat with Side Bend

(hold sumo squat with hands behind head bring elbow to knee, alternating) 

14:00 – 15:00 Jump Rope

*Jump Rope may be substituted for Jumping Jacks, Prisoner Squats, or Jogging in Place.

References

Centers for Disease Control and Prevention. (2014). Physical Activity for Everyone: Guidelines: Adults. http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html Accessed on April 11, 2015.

May, S. (2014). Kick Your Workout into High Gear with this Metabolism-Stoking Mashup. PopSugar. http://www.popsugar.com/fitness/Jump-Rope-Workout-Strength-Training-34635282 Accessed on April 11, 2015.

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About rrluthi

Certified fitness expert with a passion for educating and empowering the 55 and better "chronologically-enriched" population about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
This entry was posted in Core Strengthening Exercises, Daily Workout, Inspiration and tagged , , , , , , , , , , , , , , , , . Bookmark the permalink.

One Response to Tone Up Tuesday

  1. Pingback: Here’s a Crazy Intense Workout That Will Make You Feel Like a Beast! - GrindRX

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