Gym Goddess – Part II
Welcome to Week II of How to Become a Gym Goddess (you can check out Week 1 here). To recap, this is the journey of an individual who has taken some time off from the gym, is in the process of making some big changes to her diet and would like to start getting back into shape.
Week I was primarily about measuring her abilities and testing her boundaries in a safe, controlled manner. In week two we increased the amount of cardio and worked on her core so that she has a good base to start doing weight in another few weeks.
*Note: Please talk to your physician prior to attempting a new fitness routine.
Day 1:
10 minute cardio warm up – moderate intensity
5 rounds – As quickly as possible w/out sacrificing form
- 15 box jumps
- 10 push-ups (on knees if necessary)
- 20 sit-ups (chin up to the ceiling)
- 20 squats
10 minute cardio warm down
Day 2: HIIT (High Intensity Interval Training) – Pick a machine and go-go-go
5 minute warm up – moderate intensity, you want to get your heart rate up
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
Repeat for 15 minutes of intervals
5 minute cool down
Stretching
Day 3: Stability ball play time! (See The Fitnessista’s Focus On Medicine Balls for inspiration & safety tips)
10 minute cardio warm up – moderate intensity
Using a medicine/bosu ball, complete the following as quickly as possible:
- 30 push ups w/ feet on ball
- 30 crunchies (chin to the ceiling)
- 30 hamstring curls (laying on back)
- 30 seconds plank w/ feet on the ball
10 minute cardio warm down
Stretching
Weekend Mini Workout: To be completed at any point Saturday or Sunday (***Bonus points if you get a workout buddy to join you and race!)
Sprint the length of the street, walk back to your starting point, 5 burpees (how to) – Repeat 10x
Starting w/ your feet together, jump as far as you can & repeat for the length of the street. To the end of the street and back to your starting point = 1, complete 5x
Results: After finishing her second week of regular workouts Liz was even more motivated and enthusiastic than before. The number one thing that she noticed? Even if she was dreading a workout and was exhausted by the time the last rep finished, she ended every workout more excited to start the next. Endorphins at their best!
* Trick To Try: Set an alarm on your cell or an Outlook calendar reminder for multiple times a day and spend a few minutes thinking about your core and your posture – especially important if you’re sitting in front of a computer or in class room for hours a day. Flex your stomach muscles and concentrate on your abdominal wall for 30 seconds, take a few deep breaths and repeat a handful of times, until you begin to feel fatigued. By staying in touch with your body over the course of the day you’ll be less likely to hunch or maintain harmful posture for extended period of time.
And in a fortuitous turn of events, The Fitnessista also recently did a post on getting back into shape, if you want to check out her expert advice here it is!
Moi Contre La Vie 