Fitness Log 1/5/16-Full Body

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January 5, 2016 by Virginia James

Shock those Muscles for the New Year

Let’s kick off the first day back into the fitness scene with this upbeat full-body workout!

FULL BODY TODAY

I like to listen to music while completing this kick-start workout, and I always make sure to have a full bottle of water next to me at all times.

Warmup -70 Jumping Jacks

(break the warm-up in half if needed; 2 sets of 35 jumping jacks)

Upper Body 3 sets 12-15 of each:
Push Ups (When down on the ground, set your hands at a distance that is slightly wider than shoulder-width apart. Think of your body as one giant straight line. Push your body from the ground and lower until your chest nearly touches the floor, and push back up. that is one rep.)
Tricep Push Ups  (in push-up position, place your hands close together where you can form a triangle with your thumbs and index finger touching, then proceed to push your body off the ground)
Tricep Dips (Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms; Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.)
Plank Walk-Out (start in standing position. Bend at the hips until your hands touch the ground; bending the knees, if needed. Slowly walk your hands outward until you are in plank position or push-up  position, then walk back. That is one rep)

Lower Body 4 sets 15 of each:
Prison Squats (Place your hands on the back of your head. Stand shoulder width apart. Bend your knees until you are seated in what I call ‘The Invisible Chair’; keeping your back straight then raise your body back up to starting position)
Lunges  (Keep your upper body straight, with your shoulders back and relaxed and chin up. Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle)
Side Laying Leg-Lift (Lie down on one side. The arm that’s closest to the floor should be extended straight above your head and shoulder while your other arm is bent with your hand on your hip. Your legs should be extended and stacked on top of one another. Slowly raise your top leg as high as you can. Pause, then return to the starting position. For this one, complete 4 sets per side)
Jump Squats (Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control)
Booty Bridge (Lay on your back on the floor with knees together and bent at 45 degrees; Lift your glutes off the floor, pushing with your heels, so your body looks like a straight line from your knees to your shoulders. Squeeze your glutes and abs, hold for five seconds, then slowly take three seconds to slowly lower back to the floor to start.)

Core/Back/Chest 3 Sets of 20:
V-up Crunches (Lie down on back. Extend arms. Lift back and legs off ground at same time. Aim to touch the toes, so that you’re body crunches at a ‘V’ shape, then slowly return to start position.)
Regular Cruches (Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head so your thumbs are behind your ears. Hold your elbows out to the sides but rounded slightly in. Raise your upper back from the floor, engaging your core; hold for five seconds and slowly return to starting position)
Superman (Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Keeping your arms and legs straight, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arches and arms and legs lift several inches off the floor.Hold for two to five seconds and slowly lower back down for one rep)
Reverse Crunches (Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest. Slowly lower legs until almost touching the ground)

Plank  – Hold this position for as long as you can -at least 2 full minutes (Get into a press up position. Bend your elbows and rest your weight ono your forearms and not on your hands.Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for the prescribed time.)

Breathe…. you did it!

Make sure to reward yourself with a delicious Protein shake!

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