My Week ONE Workout

Here is your first workout for week ONE. (do this 3 times during this week- skip a day in between workouts)

WORKOUT ONE: This workout routine can be seen at Ultimate Videos titled WEEK ONE and JUMP ROUTINE for the cardio portion.) Make sure you have correct form to target the right muscle and to prevent injury.

Need- Comfortable clothes, comfortable shoes, water, towel for sweat and something comfortable to sit on (mat or bath towel) and a stop watch.

DRINK WATER 10-15 OUNCES

• Jump Routine: 2x at 15-30 seconds each  - Jump Rope, Jump heels, Jump High heels, Jump side to side, Cross Jacks
• 10-20 modified or full pushups (Do however many you can that will challenge you. Your goal is at least 10)
• 25-35 squats as quick as possible watch your knees that they DO NOT go over your toes. Keep your torso up and slightly bent for balance.
• 10-20 full sit-ups
• Do jumping routine 2x
• 10-20 Mountain pushups
• 25-35 Pulse lunges
• 10-20 supermans 
• Do jumping routine 2x

Do this routine at least 2 more times. For a more advanced workout you can do a couple of things: 1. you can add 10 more to the reps OR you can do a total of 5 sets. If you have any questions for concerns regarding this workout please do not hesitate to contact me via email. jenmac_pt@yahoo.com

1.  Journal topic for discussion is: If my life were perfect what would need to change?
2.  Go to http://www.livestrong.com/thedailyplate/users/myinfo calculate  your BMR. This will give me an idea of how many calories you are allowed for your specific goals. 
3. Food Journals are due by Thursday night of every week. Email to jenmac_pt@yahoo.com
4. CHALLENGE: Time your self doing 100 jumping jacks. Post your times here.

My Week TWO Workout

Here is your second workout for week TWO. (do this 3 times during this week- skip a day in between workouts).

Need- Comfortable clothes, comfortable shoes, water, towel for sweat and something comfortable to sit on (mat or bath towel) and a stop watch.

WORKOUT TWO: This workout routine can be seen at Ultimate Videos titled WEEK TWO and Cross Routine for the cardio portion.) Make sure you have correct form to target the right muscle and to prevent injury. First you are going to warm up doing the cardio routine. Watch the video to make sure you are doing them correctly. Good form during your workout will help prevent injury.

The exercises include:

Jumping Jacks

Cross Jacks

Straight Arm Jacks

Mini Suicides

Hit the Floor 

STRENGTH ROUTINE:

10 Burpees

10 Push up Jacks

20 Sumo Squats

20 Dips

25 Bicycle Crunches

25 Mountain Climbers

Do these 3 times for beginners and 5x for a more advanced workout.

*If you feel dizzy, light headed, chest pain or discomfort STOP immediately and consult your physician.*

If you have any questions, comments or concerns please feel free to contact me. I would love to help you out. Thanks and YES YOU CAN!

1. Journal topic for discussion is: What skills and talents do I have that no one else possesses?Really think hard, I know you have something that other people are not good at. THis is a moment for you to go deeper and "feel you are an expert at this thing." What is it?
2.  Go to http://www.livestrong.com/thedailyplate/users/myinfo calculate  your BMR. This will give me an idea of how many calories you are allowed for your specific goals. 
3. Food Journals are due by Thursday night of every week. Email to jenmac_pt@yahoo.com
4. CHALLENGE: Run ONE mile and time yourself. If you need to map out a route in your neighborhood go to www.maymyrun.com and let us know how your time.  

My Week THREE Workout

Here is your Third workout for week THREE. (do this 3 times during this week- skip a day in between workouts).

Need- Comfortable clothes, comfortable shoes, water, towel for sweat and something comfortable to sit on (mat or bath towel) and a stop watch.

WORKOUT THREE: This workout routine can be seen at Ultimate Videos titled WEEK THREE and Vertical Routine for the cardio portion.) Make sure you have correct form to target the right muscle and to prevent injury. First you are going to warm up doing the cardio routine. Watch the video to make sure you are doing them correctly. Good form during your workout will help prevent injury.

Your cardio exercises: Do each of these for 15 seconds to warm up, then increase your time to 30 seconds as you feel up for the challenge.

Vertical Jump

Lateral Jumps

Jumping Jacks

Jumping Squats

Jack Squats or Squat Jacks (I like using Jack Squat 'cause its fun to say~ "we're going to do Jack Squats")

Your Strength Exercises:

20 Ab Twists on each side 

Squat Kick Backs 30 seconds to 1 minute for a more advanced move

10 Inchworms

30 seconds of Double Crunch

10 4 Legged Supermans on each side. (20 for a more advanced move)

Donkey Kicks 30 seconds on left side then 30 right side

Do these 3 times for beginners and 5x for a more advanced workout.

*If you feel dizzy, light headed, chest pain or discomfort STOP immediately and consult your physician.*

If you have any questions, comments or concerns please feel free to contact me. I would love to help you out. Thanks and YES YOU CAN!

1.  Journal topic for discussion is: Name 5 Things you are proud of.
2.  Go to http://www.livestrong.com/thedailyplate/users/myinfo calculate  your BMR. This will give me an idea of how many calories you are allowed for your specific goals. 
3. Food Journals are due by Thursday night of every week. Email to jenmac_pt@yahoo.com
4. CHALLENGE: Over the course of the next week your challenge is to do 10 full or modified pushups and time how long it takes you to do this. If 10 is too easy then do 20. Post how long it takes you.

My Week FOUR Workout

Here is your Fourth Workout for week FOUR. (do this 3 times during this week- skip a day in between workouts).

Need- Comfortable clothes, comfortable shoes, water, towel for sweat and something comfortable to sit on (mat or bath towel) and a stop watch.

WORKOUT FOUR: This workout routine can be seen at Ultimate Videos titled WEEK FOUR and Jog Routine for the cardio portion.) Make sure you have correct form to target the right muscle and to prevent injury. First you are going to warm up doing the cardio routine. Watch the video to make sure you are doing them correctly. Good form during your workout will help prevent injury.

Your cardio exercises: Do each of these for 15 seconds to warm up, then increase your time to 30 seconds as you feel up for the challenge. For a more advanced workout do these for one minute.

Jog In place

Vertical Jumps

Jumping Jacks

Vertical Jumps

Jog in place

STRENGTH ROUTINE

30 seconds Reverse Crunches

10 on each side Hydrants

30 seconds Plank Knee ins

30 seconds V-ups

10 on each side Side Kicks in Plank Position

30 seconds Creepy Crawlies

During your 30 seconds count how many you can do then add

3 more for the next round.