Saturday, 1 March 2014

28 Day Fitness Challenge - Day Twenty-Five #28DayFit

Today, we are combining strength training with cardio training to get the maximum benefit from our workouts.

Day Twenty-Five
(combined)

Beginner Level

1. Run up and down one flight of stairs (in your home, at work or at the mall) 15 times (that's up AND down counted as one time), while holding hand weights. Make sure to move your hands in a jogging motion while holding the weights, in time with your jogging. You may use water bottles or cans of food if you don't have hand weights. This is a great way to get your heart rate up while also working your arm muscles. Just remember to be careful; the last thing you need at this point is to slip and fall down a flight of stairs. Make sure to wear appropriate shoes.

2. Walk for 25 minutes at a reasonable pace; then do 10 minutes of planks. Make sure you are wearing comfortable walking shoes. If the weather is not conducive to outdoor walking, go to your local mall or shopping center. You can also use a treadmill, if you have access to one. Take deep breaths as you walk, letting oxygen fill your lungs. A plank is where you klay face down to the ground and hold your body up using your hands and your feet, keeping your legs, back and arms, straight.

3. Jog for 15 minutes; then do 10 push-ups. You can do this either by jogging in place at home, on a treadmill if you have access to one or by jogging outside for 15 minutes. Make sure you wear appropriate shoes. Don't forget to stretch before and after you jog. If jogging for fourteen consecutive minutes is too difficult for you, break it up and do two separate sessions of jogging for 7 1/2 minutes each, followed by 5 push-ups with each set.

4. Jump rope for 15 minutes; then do 10 front lunges. For the lunges, place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs. If 15 minutes of jumping rope is too difficult for you to achieve all at once, you may break the session into two 7 1/2-minute sessions with 5 front lunges with each set. Make sure you are either wearing appropriate shoes or are on a padded surface (rug or mat) to prevent overly jarring your joints.

5. Do 5 squats while lifting hand weights from shoulder height to all the way extended and back down again. Then, setting the weights out of the way, do 5 jumping jacks/star jumps. Then repeat, doing 5 squats and then 5 jumping jacks/star jumps. Then repeat the process two more times so that you have done a total of four sets of 5 squats/arm lifts and four sets of 5 jumping jacks/star jumpsRaise the arms while doing the squat and lower them back to your shoulders when you are coming up from the squat.for the squat, place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your abdominal muscles. the arm weights will work out your upper arms and the jumping jacks/star jumps will get your heart rate elevated to help burn off calories.

6. Spend 15 minutes roller skating while wearing ankle and wrist weights. This will work out several areas of the body, with particular focus on the legs. Be sure to wear appropriate safety gear.

7. Hold weights in your hands while doing the 14-minute boxing session on the Wii Fit. This will work out your arm muscles while giving you a cardio workout using your legs at the same time. You may hold cans or bottle of water in place of the hand weights if you don't have any. Make sure the weights are heavy enough to cause you a slight strain but not so heavy that you can't do the workout.


Intermediate Level

1. Run up and down one flight of stairs (in your home, at work or at the mall) 25 times (that's up AND down counted as one time), while holding hand weights. Make sure to move your hands in a jogging motion while holding the weights, in time with your jogging. You may use water bottles or cans of food if you don't have hand weights. This is a great way to get your heart rate up while also working your arm muscles. Just remember to be careful; the last thing you need at this point is to slip and fall down a flight of stairs. Make sure to wear appropriate shoes.

2. Walk for 45 minutes at a reasonable pace; then do 15 minutes of planks. Make sure you are wearing comfortable walking shoes. If the weather is not conducive to outdoor walking, go to your local mall or shopping center. You can also use a treadmill, if you have access to one. Take deep breaths as you walk, letting oxygen fill your lungs. A plank is where you lay face down to the ground and hold your body up using your hands and your feet, keeping your legs, back and arms, straight.

3. Jog for 25 minutes; then do 16 push-ups. You can do this either by jogging in place at home, on a treadmill if you have access to one or by jogging outside for 25 minutes. Make sure you wear appropriate shoes. Don't forget to stretch before and after you jog. If jogging for 25 consecutive minutes is too difficult for you, break it up and do two separate sessions of jogging for 12 1/2 minutes each, followed by 8 push-ups each time.

4. Jump rope for 20 minutes; then do 16 front lunges. For the lunges, place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs. If 20 minutes of jumping rope is too difficult for you to achieve all at once, you may break the session into two 10-minute sessions, followed by 8 front lunges each time. Make sure you are either wearing appropriate shoes or are on a padded surface (rug or mat) to prevent overly jarring your joints.

5. Do 5 squats while lifting hand weights from shoulder height to all the way extended and back down again. Then, setting the weights out of the way, do 5 jumping jacks/star jumps. Then repeat this four more times (for a total of fivesets of 5 squats/arm lifts and four sets of 5 jumping jacks/star jumps). Raise the arms while doing the squat and lower them back to your shoulders when you are coming up from the squat.for the squat, place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your abdominal muscles. the arm weights will work out your upper arms and the jumping jacks/star jumps will get your heart rate elevated to help burn off calories.

6. Spend 20 minutes roller skating while wearing ankle and wrist weights. This will work out several areas of the body, with particular focus on the legs. Be sure to wear appropriate safety gear.

7. Hold weights in your hands while doing the 14-minute boxing session, twice, on the Wii Fit. This will work out your arm muscles while giving you a cardio workout using your legs at the same time. You may hold cans or bottle of water in place of the hand weights if you don't have any. Make sure the weights are heavy enough to cause you a slight strain but not so heavy that you can't do the workout.


Advanced Level

1. Run up and down one flight of stairs (in your home, at work or at the mall) 35 times (that's up AND down counted as one time), while holding hand weights. Make sure to move your hands in a jogging motion while holding the weights, in time with your jogging. You may use water bottles or cans of food if you don't have hand weights. This is a great way to get your heart rate up while also working your arm muscles. Just remember to be careful; the last thing you need at this point is to slip and fall down a flight of stairs. Make sure to wear appropriate shoes. Your hand weights, if you have them, should be no less than 5 pounds each, although, at the advanced level, you are probably capable of using heavier hand weights.

2. Walk for 48 minutes at a fast pace; then do 18 minutes of planks. Make sure you are wearing comfortable walking shoes. If the weather is not conducive to outdoor walking, go to your local mall or shopping center. You can also use a treadmill, if you have access to one. Take deep breaths as you walk, letting oxygen fill your lungs. A plank is where you lay face down to the ground and hold your body up using your hands and your feet, keeping your legs, back and arms, straight.

3. Jog for 34 minutes; then do 20 push-ups. You can do this either by jogging in place at home, on a treadmill if you have access to one or by jogging outside for 34 minutes. Make sure you wear appropriate shoes. Don't forget to stretch before and after you jog. If jogging for 34 consecutive minutes is too difficult for you, break it up and do two separate sessions of jogging for 17 minutes each, followed by 10 push-ups each time.

4. Jump rope for 26 minutes; then do 20 front lunges. For the lunges, place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs. If 26 minutes of jumping rope is too difficult for you to achieve all at once, you may break the session into two 13-minute sessions, followed by 10 front lunges each time. Make sure you are either wearing appropriate shoes or are on a padded surface (rug or mat) to prevent overly jarring your joints.

5. Do 5 squats while lifting hand weights from shoulder height to all the way extended and back down again. Then, setting the weights out of the way, do 5 jumping jacks/star jumps. Then repeat this five more times (for a total of six sets of 5 squats/arm lifts and five sets of five jumping jacks/star jumps). Raise the arms while doing the squat and lower them back to your shoulders when you are coming up from the squat.for the squat, place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your abdominal muscles. The arm weights will work out your upper arms and the jumping jacks/star jumps will get your heart rate elevated to help burn off calories.

6. Spend 30 minutes roller skating while wearing ankle and wrist weights. This will work out several areas of the body, with particular focus on the legs. Be sure to wear appropriate safety gear.

7. Hold weights in your hands while doing the 14-minute boxing session, three times, on the Wii Fit. This will work out your arm muscles while giving you a cardio workout using your legs at the same time. You may hold cans or bottle of water in place of the hand weights if you don't have any. Make sure the weights are heavy enough to cause you a slight strain but not so heavy that you can't do the workout.


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