Workout Wednesday: Chops to Get Cut

Have you ever chopped wood before?

My brother in †CHRIST†, Joe, says that he got a great workout from it growing up.

We who aren’t lumberjacks, like Paul Bunyan or my bro-in-law, still can reap the benefits of slicing and dicing …

mañana!

At least with going with the motions!

With legs slightly bent, bring your hands together, sweep upward then diagonally down while turning your core.

Therefore, you’re working out your arms and more: lunging with your legs, as well as trimming your waistline! 

Interesting timing that my hometown just had an incident involving ax violence. I wrote this before hearing that news and by no means condone aerobic activity for crime. Best wishes for the victim and hopes for the suspect’s repent. 

Workout Wednesday: 1K Double A

Arms and abs are where it’s at!

Actually, more like upper bod ~ arms, shoulders, chest and back ~ plus core ~ abs and lower back ~ to be exact! So, make that haste and blast your bod from shoulders to waist!

Upper Bod

Resistance: pair light dumbbells or water bottles (1 in each hand) for minimal weight during series of reps in these 10 sets

100 W Curls (Biceps) ~ front (1 rep), 45* (1 rep), 90* (1 rep)
100 Tricep Extensions & Presses (alternate 2×25 each)
100 Shoulder Raises
100 Chest Flys & Presses (alternate 2×25 each)
100 Back Lateral Raises & Rows (alternate 2×25 each)

Core

Resistance: light plate or textbook

100 Oblique Twists ~ standing while holding resistance
100 Bridge Presses ~ laying while raising hips with resistance on tummy

{No weights for remaining series}

100 V-ups ~ hands & legs extended to start then bring together
100 Bicycle Crunches ~ alternate elbows & knees together
100 Side Planks Rainbows ~ full version on hands and feet OR modified on elbows and knees while dropping and lifting hips to the side (alternate 2×25 each)

From my Double A to yours, let’s make it a great Workout Wednesday!!!

Workout Wednesday: 2014 Total Body Blast-Off

Happy Week of Star Wars Day (May the 4th Be with You), Cinco de Mayo (May 5th), National Nurses Day (May 6th) plus overall Nurses and Teacher Appreciation!

May the force be with you in this powerful session that will train you in a dynamic way, through cardio, toning and stretching for endurance, strength and flexibility. Since it works the entire body in minimal time, it’s perfect for those of you on the go, such as you nurses and teachers who we’re celebrating this week!

Recommended Resistance: wrap around weights for your ankles or resistance bands

Props: mat for laying exercise {4-7}

Please refer to my Double Whammy workout for the technique of these toning moves {8-13}

Like all of Pretty Fit E‘s 2014 routines, these involve 20 reps (x) or secs (s) in each of the 14 steps.

Rock & Roll Warm-Up
1. Neck & Shoulder Rolls: roll neck clockwise then counter-clockwise, followed by shoulder rolls forward and backward (5x for each = 20x)
2. Forward Rolls/Circles (20x)
3. Backward Rolls/Circles (20x)
4. Roll-Ups: lay on back with hands holding onto tush and legs extended, roll both legs backward overhead (20x)
5. Ab Rolls: lay on back with arms and legs extended, bring arms and legs together in one motion to work upper and lower abs (20x)
6. Body Rock: lay on back with arms and legs extended, rock back and forth (20x)
7. Hip Rock: lay on back with arms at your side and feet flat on mat, lift pelvis up and sway from side to side (20x)
—
Two Birds, One Stone Tone-Up
8. Curls [biceps and hamstrings] (20x)
9. Extensions [triceps and quadriceps] (20x)
10. Presses [chest and legs] (20x)
11. Raises [shoulders and calves] (20x)
12. Deadlift [back and glutes] (20x)
13. Renegade Rows [back] (20x)
—
Grande Finale
14. Cardio Choice:
* Jumping Jacks [chant or mantra optional like spelling STAR WARS, CINCO DE MAYO, GO NURSES or GO TEACHERS] (20x)
* Quick Feet/Football Run (20s)
* Freestyle Dance [music optional or sing for further challenge] (20s)
* or ALL of the above

Have fun on the run in the sun or do these indoors for power during rain showers!

Here’s yours truly playing disc golf outdoors! ⛳️

For the remaining 2014 routines, please click on the following links:

• Study Pump-Up the Jam Session
• Post-April Fool’s Pranks & Planks + HIITs
• Pre-Easter Thank GOD Stretch Sesh
• Eggcellent Eggsercise 2014 for the Core 
• Upper Cut Upper Bod (arms)
• Strong & Limber Arms (legs)