Fitolution – Day #11

Eleventh day of the Fitolution . . . just 3 days left.  You’ve got this!

EXERCISE:

As you already know Thursdays are cardio days so stick with your cardio routine i.e. walk, jog, run, bike, swim, elliptical, row machine, stairs, etc.  Make sure it’s at least 30 minutes long.  Or for fun, try dancing and singing as you’re doing chores today.  You won’t realize how hard you worked or know the exact calories burned but you’ll be moving while having a good time.

ADD THE BONUS EXERCISE:
Mountain Climber

Targeted body parts – Butt/Hips, Legs /Thighs, Full Body/Integrated

 

Instructions –

Step 1

  • Come to a hands and knees position on the floor with your toes pointed toward the floor.
    Your hands should be slightly ahead of your shoulders and your fingers pointing forward.
  • Bring your left foot forward and place it on the floor under your chest.
  • Your knee and hip are bent and your thigh is in toward your chest.
  • Lift your right knee off the ground, making your right leg straight and strong.
  • Your right toes are tucked under, heel up.

Step 2

  • Keeping your hands firmly on the ground, your abdominals engaged and shoulders strong, jump to switch leg positions.
  • Both feet leave the ground as your drive your right knee forward and reach your left leg back.
  • Now your left leg is fully extended behind you and your right knee and hip are bent with your right foot on the floor.
  • As usual, right & left = 1 rep.
  • Repeat 14 more times.

Modification –

  • Take out the hop.
  • Limited range of motion in the hips?  Place hands on a step or platform.
  • As usual, right & left = 1 rep.
  • Repeat 11 more times.

Challenge –

Criss-Cross Mountain Climber
  • Same as above except:
    • Right knee toward left elbow.
    • Hop/switch.
    • Left knee toward right elbow.
    • As usual, right & left = 1 rep.
    • Repeat 11 more times.
    • Reminder, with mountain climbers,
      • Brace your abdominal muscles to stabilize your spine.
      • Pull your shoulder blades down and back.
      • Keep your weight evenly distributed on both legs.
      • Do not shift all your weight forward into your front foot.

NUTRITION:   

So important yet ignored by many . . . H2O.


TIP:

Kleidman’s reason #4 why you should try Kettlebells . . . You’ll lose more weight in less time.

“Kettlebell workouts can tighten and tone your whole body, but the dynamic all-muscles-on-deck movements also burn a heck of a lot of calories—on par with running a 6-minute mile, according to researchers at the University of Wisconsin‚ La Crosse, who evaluated the energy output of a typical kettlebell session. In their tests, exercisers burned about 20 calories a minute, or 400 in a 20-minute session.”

Remember, I’m right here with you . . . any questions, I’m only one click away.