Archive for April, 2012

See this link for my Spring Nutrition Special….Two Week Detox!

http://ironmamas-cleaneating.com/2012/04/10/spring-special-two-week-detox/

Work out:

Warm up:

  • Front plank on hands and toes, 1 min
  • Side plank each side on hand, 1 min each
  • Repeat 45 sec, 30 sec, 15 sec….want advanced? Try not to touch down!

Main Set: SIMPLE and NO EQUIPMENT!

  • 100 jumping jacks or jump rope
  • 50 squats
  • 100 mountain climbers (1=1)
  • 50 push ups
  • 100 high knees (1=1)
  • 50 full sit ups

Repeat, but take 50 reps to 40, 30, 20, 10.

Time if you would like:)

ENJOY!

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Yes, you read that correctly! A fun twist on sprints makes a work out go by more quickly!

Can be done on a treadmill, a quarter-mile track using 1/2 of it, or on a field. You will have a certain amount of time you have to sprint, and any rest time is used to get to “start” (two starting points, one at one end, one at the other, sprint towards one end for one sprint, and back for the next)

Warm up: 1 mile easy

Set #1

  • 30 seconds sprint, 30 seconds rest (use rest to get to other side if not already there)
  • 25 seconds sprint, 35 seconds rest (sprint back, use rest to get back to start)
  • 20 seconds sprint, 40 seconds rest
  • 15 seconds sprint, 45 seconds rest
  • 10 seconds sprint, 50 seconds rest
Set #2 (add 5 burpees between each set)
  • 30 sec sprint, 5 burpees, 45 seconds rest and to get to start
  • 25 sprint, 5 burpees, 45 sec rest
  • 20 sprint, 5 burpees, 45 sec rest
  • 15 sprint, 5 burpees, 45 sec rest
  • 10 sprint, 5 burpees, 45 sec rest
Repeat if you would like!:)
ENJOY!