#plank saws

[danithebookaholic-blog]

Full Body Day.

First things first, please make sure that you consult with your doctor first before beginning any workout regimen. Second, if you need a break, don't hesitate to take it. You must listen to your body. Try to finish your workout, but stop, take a drink, and breathe. It's okay! Third, if you don't know what an exercise is, you can find a video or a picture of it located in the exercise definitions section.  Last, modify any exercise as needed: slow it down, speed it up, drop to your knees, add weight, use a Bosu ball, what have you. Do what works for you.

Good luck and have fun!

From one fitness-addict to another, I hope I’ve helped you find your next fix. —Dani

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Full Body Day.

“When you’ve got something to prove, there’s nothing greater than a challenge.”

– Terry Bradshaw

Three sets of 10, 15 or 20 reps each. Take a 60 second break between sets for a sip of water before hitting hard again!

Prove to yourself that you CAN do this!

Set One: 20 reps each

Push-Up Burpee w/o Push-up Squat Jump Roll-Up V-Up Plank Walk - 10 each direction Dips Judo Push-Up Forward Lunge - R Forward Lunge - L

Set Two: 15 reps each

Push-Up Burpee w/o Push-up Squat Jump Roll-Up V-Up Plank Saws - Forward & Back Dips Judo Push-Up Forward Lunge - R Forward Lunge - L

Set Three: 10 reps each

Push-Up Burpee w/o Push-up Squat Jump Roll-Up V-Up Plank Walk - 5 each direction Dips Judo Push-Up Forward Lunge - R Forward Lunge - L

[danithebookaholic-blog]

Core Day.

First things first, please make sure that you consult with your doctor first before beginning any workout regimen. Second, if you need a break, don't hesitate to take it. You must listen to your body. Try to finish your workout, but stop, take a drink, and breathe. It's okay! Third, if you don't know what an exercise is, you can find a video or a picture of it located in the exercise definitions section.  Last, modify any exercise as needed: slow it down, speed it up, drop to your knees, add weight, use a Bosu ball, what have you. Do what works for you.

Good luck and have fun!

From one fitness-addict bookaholic to another, I hope I’ve helped you find your next fix. —Dani

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Core Day.

“If you can’t outplay them, outwork them.”

– Ben Hogan

This 20 minute core workout will have your core (and arms) screaming! 

Each circuit is 10 minutes long. Do 10 reps of each exercise before moving on to the next. Do as many rounds of the circuit as possible within the allotted amount of time. Take a 90 second break between circuits.

Circuit One

Plank Walk - To the L Plank Walk - To the R Plank Saws Forearm Plank w/ Alternating Leg Lift High Plank w/ Alternating Shoulder Taps Alligator Crawl Side Plank w/ Reach Under - L Side Plank w/ Reach Under - R

Circuit Two

Pendulum Legs Boat to Low Boat Straight-Leg Bicycles Leg Drops Hip Lifts Suitcase Crunch Side Crunch - L Side Crunch - R  

[danithebookaholic-blog]

Full Body - 60 Minutes

First things first, please make sure that you consult with your doctor first before beginning any workout regimen. Second, if you need a break, don't hesitate to take it. You must listen to your body. Try to finish your workout, but stop, take a drink, and breathe. It's okay! Third, if you don't know what an exercise is, you can find a video or a picture of it located in the exercise definitions section.  Last, modify any exercise as needed: slow it down, speed it up, drop to your knees, add weight, use a Bosu ball, what have you. Do what works for you.

Good luck and have fun!

From one fitness-addict bookaholic to another, I hope I’ve helped you find your next fix. —Dani

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Full Body.

“The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.”

– Ken Doherty

Stamina is the ability to sustain prolonged physical or mental effort. And its different for every activity. I can run longer than I can hold a plank. I can do more sit-ups than push-ups. And squats, I could do them all day, but lunges are another story. 

Speed is something that is built over time. I've been running a while, and I'm still slow! I  can't run more than 1.5 miles under a 9-minute pace, and even that is killer, but yet I know people who can run marathons with sub 7-minute pace. But that's something they have worked long and hard for, and I know that with time, I can get there if I want it bad enough!

When I think of strength I think of my husband. Jack has the skinniest legs. Seriously, her looks like he's walking on toothpicks. But those toothpicks can lift some heavy poundage. Last count, they were squatting 750+ pounds! I look at him when he squats and think They're going to break! While he knows that he's strong enough to try adding another 10 pounds today.

Skill is where I'm lacking. I have zero hand-eye coordination. I have no rhythm. I don't understand most of the rules. But even with all of that, I'm willing to try. I'm willing to make a fool of myself to try the new experience and hopefully build some kind of skill.

Spirit isn't always something that I think of while exercising, but it is by far the most important. Without spirit, I'd give up or wouldn't even begin at all. Once I get started doing whatever activity it is, I find that my spirit lifts, and I enjoy my workout.

Sadly, Spirit - the most important S of sports training - is the one that I find most people have problems with. Most of the time they don't have the spirit to begin. So dig down deep and find that spirit, and do this workout! You'll feel better when you're done. Promise!

Today's workout: Do each of the following exercises for 45 seconds each with a 60 second break between circuits. Do a total of 3 circuits. 

#x# means to do # per one side, then do # per other side and repeat until 45 second is up. Ex.: Crazy Ivans 3x3 = 3 to the right, 3 to the left. Repeat, 3 to the right, 3 to the left, etc.

Around the World Lunge with Twist Jumping Jacks V-Up Skier Jumps Inverted Push-Up to Judo Push-Up Lateral Hops Plank Saws Pogo Hops Single-Leg Dips - 5x5 Boxer Jacks Pistol Squat - 5x5 Forward and Back Hops

Explosive Push-Up Squat Hops No Hands Turkish Get-Up Jog in Place Side Plank Hip Dips - 8x8 High Knees Clamshell & Reverse Clamshell - 3x3 Glute Kicks Plank Shoulder Squeeze Stance Switch Crazy Ivans - 3x3 Rest - 60 Seconds