Good morning everyone! Bed is made and outside cleaning up the driveway and garage floor again! But, I will not complain about the nice weather. SPRING IS JUST AROUND THE CORNER. If you don’t have a driveway, maybe you could do a neighbors or clean your car! OK THIS IS A CARDIO---ARMS WORKOUT Get a ball if you can if not some weights. A wall and floor and some stairs……..now if you don’t have stairs you could use a chair as a step, just make sure it’s stable. CARDIO WARMUP 1. LIGHT TWISTERS FOR 60 COUNT- start standing with feet together and hands held out in front of you. Now with feet together jump lightly and slowly to left side keeping your body facing forward the whole time, stop, jump feet back to front , stop, jump feet to right side, stop, jump back to front…GET IT SLOW WARM UP. 2. 60 COUNT HIGH SQUAT-these are not low to the ground squats it’s a warmup!!! Stand tall push butt slightly back and slightly down, these should be quick with arms swing back and up with your squats. 3. 20 SIDE TO SIDE LEAPS-more to one side of the room and jump sideways landing on one foot, stop with other leg bent up to about waist height hold for a count and then jump to other side land lightly and bring other leg up to waist, hold and repeat. Make these slow and really work on balance. 4. 20 LIGHT ALTERNATING LUNGE SWITCHES- these are lunges with a little jump to switch legs. 5. 60 HEELS TAPPING IN FRONT-alternating heel taps in front, kind of like you are jump roping on one foot and then the other lightly tapping heels. 6. 60 COUNT BUTT KICKS- running in place and alternating kicking your butt. ARMS GRAB your ball and find a wall and a floor 7. 20 WALL BOUNCES-stand close to wall facing it, hold ball overhead and start bouncing ball off wall, these are tight little wrist pushes. OK IF YOU DON’T HAVE A BALL OR WALL, GRAB SOME VERY LIGHT WEIGHTS AND SIT ON A CHAIR-place arms on thighs with hands holding weights just off knees, hands should have palms facing down and you now lift just your palms up facing front wall and then lower down to facing down, fast and quick, really flexing them on the top. 8. 20 FLOOR POPS-stand with feet shoulder width apart and bend over close to ground, and start bouncing ball off ground, keeping it low at all times, quick and fast. OK AGAIN NO BALL, THEN GRAB YOUR WEIGHTS AGAIN AND SIT, now you are again arms on thighs with wrist just slightly off your knees, hold weights with palms facing each other, and then move them apart flexing wrist back, move back to together in front, fast and quick. 9. 20 SIDE TO SIDE HIGH BOUNCES-stand tall and have ball in one hand, push it toward ground so that it bounces up to meet other hand, try to keep your hands at hip level for the pushes alternating side to side with ball. Really pushing through your wrist each time. WITHOUT BALL-stand tall and hold straight arms out in front with light weights in each hand with palms facing down-now alternate one wrist flex back toward shoulder while other is flexing down, alternate to opposite position, fast and quick, really flexing. REPEAT THESE THREE MOVES TWO MORE TIMES! CARIO AGAIN 10. 60 TWISTERS WITHOUT A STOP-same as above only you are taking out the pause each jump. This is quick side-front-side jumps, while keeping hands in front and shoulder always forward. 11. 20 LOW SQUATS-same as above only this time you are going as low as you can each squat. 12. 20 DOUBLE SIDE TO SIDE LEAPS-same as above only you are quick leaping twice to one side and then twice back to start without a pause at any point. 13. 60 TOE TAPS TO TOP OF STAIRS-alternating tapping toes on the top of the step, fast quick. 14. 20 STAIR HOP UP AND DOWNS- stand in front of step and start hopping up and then down off step making sure you are landing lightly but squarely on top of step each time. 15. 20 HIGH KNEE RUNNING IN PLACE- you are running in place but really bring those knees as high as you can in front. ARMS AGAIN ---DO THESE WITHOUT STOPPING IN BETWEEN THE SWITCHES—LIGHT WEIGHTS IF YOU WISH. 16. 20 LARGE ARM CIRCLES FORWARD- 17. 20 LARGE ARM CIRCLES BACKWARD 18. 20 VERY SMALL ARM CIRCLES FORWARD 19. 20 VERY SMALL ARM CIRCLES BACKWARD 20. 20 FORWARD FACING PALM PULSES 21. 20 UPPER FACING PALM PULSES 22. 20 BACKWARD FACING PALM PULSES 23. 20 DOWNWARD FACING PALM PULSES 24. 20 BEHIND THE BACK ELBOW SQUEEZES-standing tall with arms straight out at each side, start bending elbows and bringing them as close together as you can behind your back and then straighten back to start. 25. 20 PALMS UP PULL BACKS- with elbows bent and tight against your sides, turn palms up and then pull through your thumbs back behind you, hold and then bring arms to cross in front, repeat back and swinging in front for 20. 26. 20 ELBOW PRESSES TO SKY-stand tall with arms bent and together chest level in front of you. Now press those elbows tight together and pulse hands up and down toward ceiling. 27. 20 ELBOW PRESS BACKS=in same position has last one now open elbows and press them back behind you as far as you can and then press them to the front and together. Repeating. SHAKE THOSE ARMS OUT AND GO ONE MORE TIME THROUGH—IF needed do without light weight or cut counts in half. LAST CARDIO 28. 60 TWISTERS SIDE TO SIDE ONLY-same as above, only take out the front jump and jump left to right without stopping. 29. 20 FROG SQUAT JUMPS- wide sumo squats each time, toes pointing out, when you are at your lowest squat, jump as high as you can and land lightly on toes, returning to squat. 30. 20 SIDE TO SIDE SHUTTLE RUNS-start on one side of room, run three or four steps, touch ground and then quickly run back to other side, touching ground each time! 31. 20 HOP UP AND DOWNS-in front of step again and hop up and then down, quick and fast. 32. 60 RUNNING IN PLACE BUTT KICKS- you know these 33. 20 HOP UP AND DOWNS---SAME AS ABOVE, yes again. 34. 60 RUNNING IN PLACE BUTT KICKS—LAST time! 35. 20 YOU GUESSED IT! “””HOP UP AND DOWNS”””” , yeah you made it! ARMS AGAIN 36. 20 WALL PUSH OFFS- find a wall place hands on wall step feet back so you are really leaning into to wall, push hands off clap twice and fall back into wall with hands again. 37. 30 BABY PUSHUPS-whole body laying flat on ground with palms flat on ground under your shoulders. Now straightening out your arms lifting only your top half of body off ground for the 30. 38. 20 WIDE ARMS PUSH UPS ON KNEES-place hands shoulder level but wide apart on floor and staying on knees start your push ups. 39. 10 REGULAR PUSHUPS PLEASE. 40. 5 PLYO PUSH UPS- these are done in plank, but on the push off the floor you are actually lifting at least your hands off the floor. TRY IT!..some of you can do more and actually get your feet off the floor also. 41. 20 ON BACK TOSSES-on your back hold the ball with both hands on your chest and then toss it up in the air and catch it, making sure you are watching the whole time so you don’t hurt yourself if you miss. The higher the better the toss, but stay in control. NON BALL PEOPLE- HOLD WEIGHTS SHOULDER LEVEL with bent elbows and do presses up, hold and then press back to floor repeat. 42. 20 ON BACK TOSS WITH OVERHEAD PULL-start same as above but once you catch the ball hold it back up to straight over chest and then lower with straight arms overhead touch floor and bring back up to start and toss again. NO BALL DO CHEST PRESS WITH WEIGHTS AND AT THE TOP of movement, lower straight arms to floor overhead touch floor and bring back to top and lower down to repeat. 43. 20 BACK TOSSES WHILE IN A HIP PRESS.==same toss as above only you have your knees bent and your hips are held up the whole time. Non BALL people same presses in this position. 44. 20 BACK TOSS WITH OVERHEAD PULL WHILE IN HIP PRESS- I think you can figure it out. 45. 20 BACK TOSSES WITH ONE LEG HOLD IN HIP PRESS-NOW you can do 10 toss each leg or do 20 tosses each leg..WHILE IN THE HIP PRESS position, hold one leg straight up in the air from your hip. 46. YOU GUESSED IT AGAIN-20 BACK TOSSES WITH OVERHEAD PULL WHILE IN HIP PRESS WITH ONE LEG HELD UP--- think you get the ideal. 47. 20 CHAIR DIPS- sit on chair or steps-hands place on chair at your sides, push butt off chair and then bend arms and lower body down, then push back to straight arms, you can do this move with legs straight out in front or bent,,,wanting more hold one leg up and change to other leg every 5 counts. YOU ARE DONE stretch out and drink plenty of water throughout your day Your number one relationship should be with GOD and number two should be your spouse. I DARE YOU TO DO SOMETHING NICE FOR YOUR SPOUSE TODAY! Even if it’s just a note saying why you love them,,,yes, WHY! Not just an I love you, but actually at least one reason WHY! I don’t care if you are mad at each other at the moment, put your pride aside and show some love, just like God loves you no matter how dumb you might be sometimes.
Posted on: Tue, 11 Mar 2014 12:04:00 +0000
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