Spring Forward to Action 30-Day Challenge - Day 13: Cardio & Strength Training

by Heather Long | More from this Blogger

14 Apr 2006 05:04 AM

Good morning! Happy Friday! A Bright and Blessed Good Friday to those of you who observe it! I for one am personally glad that it's Friday! It's been a packed week here at home and it's just going to get busier over the next few weeks as we get ready for our daughter's dance recital, spring revue show and getting her pre-registered for Kindergarten. There's also Easter, Scarborough Faire and spring planting! Busy, busy, busy!

Today's workout is going to reflect how busy we all are and how we can combine our cardiovascular workout with our strength training to not only create a more efficient workout, but also to really focus on hitting our target heart rate. If you need a review, check out our previous blog entry on how to find your target heart rate.

Ready? Be sure to hydrate both before, during and after your workout. Set aside about 30 to 35 minutes. You will be performing circuit training today and there will be no more than 30 second breaks between your different exercises. Take a deep breath and have a drink of water! Let's get started!

Begin your workout by marching in place. Put on some music with a good beat. This can help you march. As you march, swing your arms forwards and back lightly. You are trying to get your heart rate up and warm up your body. Perform this for about 2 minutes. Then perform the following routine. If you need to review the exercises, go back to previous workouts on Day 2, Day 4 and Day 6 for instructions.

• March in place for 2 minutes, swinging arms lightly
• Supine Bridge - Hold for 1 Minute
• Jumping Jacks - 1 minute
• 7-7-7's
• March in place - 1 minute
• Buttock Press - 10 reps
• Jumping Jacks - 1 minute
• Bicep Curls - 11 Left/11 Right
• March in place - 1 minute
• Shoulder Raises - 10 Right/Left and 10 Left/Right
• Jumping Jacks - 1 minute
• Skull Crusher Triceps Workout - 12 Reps
• March in Place - 1 minute
• Calf Raises - 30
• March in place - 1 minute
• Stretch out thoroughly - review stretches on Day 3 & Day 5 for ideas

Whew - and you're done. That's a pretty intense workout. If you only took 30 second interval breaks, you are probably feeling pretty hot and pretty sweaty. Be sure not to skip your stretching. It's important that you give your muscles some recovery time so you can avoid stiffening up.

Continue to hydrate throughout the day and get ready for a day of rest tomorrow. For those of you celebrating Easter on Sunday, it's a day of cardio so just take some time to go for a walk. Spend it outdoors if possible, walking in the sunshine or playing in the park. Remember, activity doesn't have to be grueling to be effective!

For your journal entry today, finish this thought: I celebrate ....

Have a fantastic weekend!

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.

View Full Profile | More from this Blogger