Spring Into Shape For Summer – Week Six

We’ve been getting some nice signs that summer is on the way!  It’s a good time to reassess your goals, monitor your progress and determine if you’re on track.  If you are, great job.  If not, don’t stress about it – just recommit today.

Previous Blogs in This Series

Cardiovascular Conditioning

This week we incorporate cross-training into your workout.  If you’ve been walking to get fit, this week we’d like you to see if you can also include another form of cardio training such as cycling or swimming or fitness classes.  Make sure your weekly cardio training includes 2-3 different types of exercise instead on only one form.

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reverseflybMuscle Conditioning

obliquecrunchaoday, choose six lower body, six upper body and six core exercise from my past columns and complete 8-15 reps of each exercise two to three times this week on alternating days.

hamstringcurl1b

For example, you could build on what we’ve done so far including a set of squats, push ups, v-sits, lunges, rows, planks, step ups, pull ups, ‘Dead Bug’ stabilization, 1 leg squats, shoulder press, bridging. Plie Squats, External Rotation and Opposite Arm/Leg lifts. Today you could add in Stability Ball Hamstring Curls, Reverse Fliers and Oblique Crunches.

Focus on ensuring your technique is slow and controlled.  Try to make sure each rep takes about 5 seconds to perform.  In each of the exercises maintain proper posture and keep your abdominals contracted to help brace your spine.

Flexibility

backextensionstretchBack extension– Prop yourself onto your elbows.  Focus on stretching the ribs away from your hips.  Hold for 15 seconds x 4.

Nutrition

If your goal is to reduce your body fat, work on reducing your portion sizes.  Try to grab for 2/3 of what you would normally eat. This small adjustment will provide big benefits.

Other Helpful Tips

This week, enroll in a program you’ve never tried before…Indoor Cycling, Latin or Ballroom dancing, Yoga, Pilates, Indoor Rock-climbing, meditation…If you want to change your body, you’ve got to change your program!

Yours in health & fitness,
Sherri McMillan


Join us for the…..SPRING CLASSIC DUATHLON & HOME DEPOT HALF MARATHON, 10K & 5K 
April 22nd Portland, OR

Time to dust off the cob-webs and start the multi-sport racing season with the 34th Annual Spring Classic Duathlon, Half Marathon, 10K & 5K! It’s time to see who stayed in shape all winter! Enough Hibernating! Wake up, Get out & Race at the 34th Annual Spring Classic! Choose the Duathlon or any of the 3 different running distances and let’s Spring into Action!

 


 

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Posted in Cardio, Muscle conditioning, Nutrition, Strength, stretching, weight training by Sherri | No Comments Yet