A Simple Exercise Program


Break It Up Into Tinier Components. 

Instead of ignoring exercise altogether, here’s a suggestion for integrating it into your busy schedule.  Think of exercise like you think of a major task in the office.  Break it up into tinier components

Instead of spending two hours in the gym or in the tennis court like your friends do, ask your trainer to divide your workout program. 

Suggestion A       

30 minutes four times a week, i.e.: 20 minutes cardio, 10 minutes weights (1 muscle group, e.g. legs)

Suggestion B       

30 minutes three times a week

Mon:  20 minutes cardio + 10 minutes stretching;

Tues:  20 minutes weights (2 muscle groups, e.g. back and abdominals) + 10 minutes of cardio.

Wed:  20 minutes cardio + 10 minutes of

Weights (two muscle groups, e.g. triceps or chest, biceps or shoulders)

Suggestion C       

20 minutes 5 days a week.

Week 1:  all cardio

Week 2:  weights

Week 3:  Cardio on Mon/Wed/Fri

Week 4:  Weights on Tues/Thurs

Repeat the entire cycle when you get to month 2.

Frequency and Intensity

Ideally, one should gradually increase the frequency or intensity, or both.  But if you’re busy, and definitely can’t spare more than 30 minutes a day, then increase your intensity.  This means if your cardio involves the treadmill, take the notch up 1 level (if you started with level 3, go on to level 4 on month 2).  

For your weight training, if you started with 5-pound weights, graduate into 7.5 pounds in month 2.  And then on those days when your day is not filled with meetings, try to stay an extra 5-10 minutes. 

Be realistic with your goals, especially when you’re just starting.  Increasing frequency and intensity too soon can overwhelm you, making you want to give up.

SUMMER WORK OUT PLAN ALL SUMMER

SUMMER 2018 IS JUST AROUND THE CORNER !
And we have the hottest quick tip to get your summer body in shape and on point! Yep; that’s right all the way super on point! 
15 Minute Jump rope routine
No wonder all of the boxers use this free source of body power and get right! The jump rope to most of us might be considered old school but when the wheel turns well why would you fix such a thing! Check out this quick routine that will have your body craving for more every second after your first introduction! I know it’ll take some getting used to but don’t you worry your pretty lil fanny! We got you covered! 
  1. Basic Jump -Simple basic jumping feet and shoulders should be lined up and start to jump landing on both feet clearing the rope each time.
    Duration 1 minute *Rest 1 minute*
  2. Alternate Foot Jump- Simple basic alternating feet while jumping clearing the rope.
    Duration 1 minute *Rest 1 minute*
  3. Combo jump-Simple basic jump for 8 jumps and then switch to the alternate foot jump for 8 jumps alternated until finished.
    Duration 1 minute *Rest 1 minute*
    Repeat this step
  4. High Step Jump -Continue the alternate jump style routine but this time raise each leg to a 90 degree angle perform until complete.
    Duration 1 minute * Rest 1 minute*
  5. Endurance Jump– Pretty much go ahead and mix it up alternating,combo & basic for five minutes.
    Duration goal:500 total combined jumps from the mentioned steps above (Duration 1 minute starting) (1 minute rest)(Continue to complete your goal of 500 total jumps)

Author: Dezreail Davis / DezyFly.Com