Day Eleven
(combined)
(combined)
Beginner Level
1. Run up and down one flight of stairs (in your home, at work or at the mall) 12 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 22 minutes at a reasonable pace; then do 7 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 12 minutes; then do 8 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 12 minutes. Make sure you wear appropriate shoes. Don't forget to stretch before and after you jog. If jogging for twelve consecutive minutes is too difficult for you, break it up and do two separate sessions of jogging for 6 minute each, followed by 4 push-ups each time.
4. Jump rope for 12 minutes; then do 8 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 12 minutes of jumping rope is too difficult for you to achieve all at once, you may break the session into two 6-minute sessions. 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. 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.
Intermediate Level
1. Run up and down one flight of stairs (in your home, at work or at the mall) 22 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 42 minutes at a reasonable pace; then do 12 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 22 minutes; then do 12 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 22 minutes. Make sure you wear appropriate shoes. Don't forget to stretch before and after you jog. If jogging for 22 consecutive minutes is too difficult for you, break it up and do two separate sessions of jogging for 11 minutes each, followed by 6 push-ups each time.
4. Jump rope for 16 minutes; then do 12 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 16 minutes of jumping rope is too difficult for you to achieve all at once, you may break the session into two 8-minute sessions, followed by 6 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 two more times (for a total of three sets of 5 squats/arm lifts and three 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.
Advanced Level
1. Run up and down one flight of stairs (in your home, at work or at the mall) 32 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 47 minutes at a fast 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 32 minutes; then do 18 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 32 minutes. Make sure you wear appropriate shoes. Don't forget to stretch before and after you jog. If jogging for 32 consecutive minutes is too difficult for you, break it up and do two separate sessions of jogging for 16 minutes each, followed by 9 push-ups each time.
4. Jump rope for 22 minutes; then do 18 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 22 minutes of jumping rope is too difficult for you to achieve all at once, you may break the session into two 11-minute sessions, followed by 9 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 three more times (for a total of four sets of 5 squats/arm lifts and four 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.
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