elainedispo

Workout Wednesday: 2014 Study Pump-Up the Jam Session

In ♥ & Soul, Health, Higher Ed, Pro-DiSPO, Public Interest, Sports, Technology, Travel, Weekly Wonders, What's Hot, Workin' Woman, Workout Wednesday, Yours Truly on 03/26/2014 at 17:30

My 2014 Series will consist of 20 repetitions (x) or seconds (s) of 14 different moves! Since I’ve been devoting many hours out of everyday to my dissertation, this routine has helped ease my ergonomic tension and loosened up tight muscles from sitting at my computers. When I taught my summer speech class, my students and I took a breather through this brief routine to hype the body up from Beast Mode while warming up the brain into Scholar Mode!

Work Break to Workout
1. Raise the Roof: chant (optional) “Put Your Hands up in the Air” while pumping up your arms (20x)
2a. Forward Arm Circles (20x)
2b. Backward Arm Circles (20x)
3a. Right Arm Stretch diagonally in front of you (20s)
3b. Left Arm Stretch diagonally in front of you (20s)
4a. Right Tricep Stretch behind your head (20s)
4b. Left Tricep Stretch behind your head (20s)
5a. Clockwise Neck Rolls (20x)
5b. Counterclockwise Neck Rolls (20x)
6a. Left Trunk Twist (20s)
6b. Right Trunk Twist (20s)
7a. Right Hamstring Stretch leaning on ankle, extending shin in front of you (20s)
7b. Left Hamstring Stretch leaning on ankle, extending shin in front of you (20s)
8a. Right Quadricep Stretch pulling in foot in behind you (20s)
8b. Left Quadricep Stretch pulling in foot behind you (20s)
13. Football Fun Run in place with quick feet (20s)
14. Jumping Jacks (20x): spell out a motivational word or phrase ~ mine for the day is this:

1. M
2. A
3. S
4. T
5. E
6. R
7. P
8. L
9. A
10. N
11. What does
12. that spell?
13. Master
14. -plan!
15. Master
16. -plan!
17. Master
18. -plan!
19. Master
20. -plan!

The Game Plan is to create more 2014 Workouts for various activities and to target certain areas with just our body weight or minimal equipment, with these tentative titles:

2014 Post-April Fools HIITs
2014 for Your Core
2014 Pre-Easter Thank GOD Stretch
2014 Upper Bod
2014 Slender Legs

Happy Studying & Exercising!!!

@blogilates #MiniBandSelfie #SweatySelfie #SweatBand #ExerciseBand #ResistanceBand great timing; I was already wearing my #headband before finding out about the #giveaway in this #workout! #KeepingItReal w/ #GymHead #GymRat #GymGlow #ManiMonday #VictoriasSecret #Addictive #NailLacquer #OPI #SilverSnowflakes #GlitterTopCoat #BeastMode #SweaterWeather #SnowDay #SexySweaty #GucciFrames #BaltimoreSweatshirt #PumpUpTheJam #GoodVibrations #valentines #love #HeartHealth

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