Spring Forward to Action 30-Day Challenge - Day 10: Cardio/Flexibility

by Heather Long | More from this Blogger

11 Apr 2006 04:14 AM

Good morning! Happy Tuesday! How are you feeling today? You've probably got the idea behind the routine today, so we're going to just do a quick recap of what your workout should cover for today!

Okay, so select your activity and get hopping. Remember, keep up with your accountability, and keep track of your progress in your journal or comment on it here. I'd love to hear how you are doing.

Be sure you are hydrating before, during and after your workout. Make sure you limber up with a couple of light stretches. Ready? Okay, let's begin. Choose your own activity or perform one of the following:

• 21-Minute Incline Treadmill
• 21-Minute Speed Increase Treadmill
• 20-Minute Brisk Walk in the Outdoors (Take the dog out for a walk)
• 15-Minute Trampoline Bounce (Oh yes, this can definitely get the heart rate up)
• 20-Minute Chance to Dance
• 20 to 30 Minute Mall Haul
• 21 to 25 Minute Treadmill Speed/Incline Increase

For your flexibility routine today, you will not need any equipment. Instead, you should be dressed in loose, comfortable clothing. You need to hydrate. Drink plenty of water before, during and after. For each stretch described, you should hold the stretch for roughly 10 to 30 seconds.

As you hold these stretches, you should feel some slight tension that will slowly subside. As it does, you can slowly try to stretch just a small bit farther. Never push yourself to stretch past pain as pain can warn you of impending injury. Rest for about 30 to 60 seconds in between each stretch. We will be doing 3 sets of the following stretches.

Are you ready?

• Head Tilts
• Towel Stretches
• Across Your Body
• Lateral Stretch
• Step Stretch

If you need to refresh yourself on how to perform these stretches, refer back to Day 3: Flexibility. How are you feeling? How are your energy levels? Finish the following thought: The one thing I really enjoy about working out is ...

Learn more about Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago.

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