Monday, July 2, 2012

The Healthy Housewife: Week 1

Week 1
For our first week back on the workout wagon we are going to start off with working out 3 times this week. You choose the day and time and your week is from Monday to Friday...NOT the weekend. You have 1 workout routine with a few variations for the 3 days. Next week will change.
From reading Summer Years Resolution you should already know what your calorie intake should be (from the calorie counter link) and you need to be sticking to it...the best you can. Use the "MyFitnessPal" to help you keep track/journal/log your calories daily. HINT: log as you consume...not at the end of the day. The first week or two can be difficult but push through it. You may notice your going over your calories the first week but you will start to figure out what you CAN eat that is lower in calories and what you CAN'T! HINT: if you like sweets, salty or chocolate buy some of the 100 calorie packs for your indulgent snacking. HINT: this one is obvious but sometimes you need a reminder...the healthier you eat (usually) the less calories...allowing yourself MORE calories to eat in a day. Be creative and take some Advil....you will be sore this week if you've been doing nothing AND you will have a headache from crappy food withdrawls. LOL.

WORKOUT WEEK ONE:

MOVES:

Lunge with Axe Chop:
Use a dumbbell for this and I would like you to raise it up higher...more like and action if your were "chopping" wood. LOL. HINT: when you lunge chop downwards ACROSS and over the leg that is lunging. Use a plain dumbbell, just starting off use one 5lb or two 3lb weights together...for more difficulty up the weight.

Standard Push Up (on knees):
Make sure you get a 90 degree angle in the elbow...if this means you go to your knees to do this correctly than there's no shame in going to your knees.

Captains Chair:
As you get better at this or to make the move more difficult move your butt towards the edge of the chair or straighten out your legs alittle for more difficulty.

Tricep Dip on Chair:
Make sure to dip down low, close to 90 degree angle in the elbow is ideal. If you can only dip alittle thats fine, you gotta start somewhere....just don't make excuses for yourself and PUSH YOURSELF!

Imaginary Jump Rope:
Just like you think...pretend your doing the school yard game but not actually using a jump rope....swing your arms as if to swing your rope around and hop with BOTH feet coming off the floor over the imaginary rope. If this is difficult alternate feet while jumping so there is always one foot on the ground at all times. To make this move more difficult jump with BOTH feet up higher.

ROUTINE:

Circuit 1:
14 Lunges with Wood Chop
20 Tricep Dips
Captains Chair (hold for 30 sec)
Jump Rope 30 Jumps

Circuit 2:
12 Lunges with Wood Chop
15 Pushups
Captains Chair (hold for 30 sec)
Jump Rope 30 Jumps

Circuit 3:
10 Lunges with Wood Chop
15 Tricep Chair Dips
10 Pushups
Captains Chair (30 sec+ challenge yourself to go as long as you can...once you reach that end point count to 5 then control the relax)
Jump Rope 30 Jumps

Try to go through this with minimal breaks, the more breaks you take the more your heart rate goes down to a none fat burning level.

For our first week this may be enough for you...but if you need some more repeat the 3 circuits.

What Bree would do: (lol)
Day one:
Do this circuit at home to become familiar with the routine. 
Use heavier weights...wood chop I'd use one 8 or 10lb weight.
Day two:
Do circiut outside while walking. Find a walking trail and walk with your 3lb weights. At certain intervales (or when there isnt anyone around, lol) start your circuit. For Tricep Dips, Captiains Chair and Pushups find a bench, you can do all these exercises using a bench. For the push ups stay on your feet and place hands on either bottom of bench (where your butt sits) or back of bench (where your back would rest) You do not have to add in jump rope as long as your speed walking. :)
Day three:
Do at home because you may be sore...if not head outside again if you can. If your sore than lower your wood chop weight. More reps less weight is best for women wanting to have long lean muscles not bulky building muscles. Working out outside the house is also so much better!

Keep in mind:
Everyone is different and at different levels. If this is too difficult cut it down alittle, same goes if its too easy..up it alittle. Make sure to stretch, drink water, and listen to your body when it needs a break. And stretch your whole body...not just what you worked out.

Feel free to ask questions!

I'll be updating and keeping tabs this week!

Have fun with it and grab a friend~
Bree and J
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