| August 25, 2010 |
Last Chance Workout
Labor Day lurks just around the corner and I’ll bet many of you are wondering what happened to those intentions you had of getting into swimsuit-shape this summer. Instead of tossing those hopes to the side and throwin’ back a half gallon of Dreyer’s, do this 20-minute routine 3 to 4 days both this week and next. You’ll burn 200 calories in less time than it takes to catch up on Facebook! Not to mention you’ll feel smokin’ hot in time for summer’s last hoorah!
20-Minute Labor-Day-Ready Workout
All you need is a set of stairs – the stairwell at work, at the gym, at home, at a nearby park or stadium. No stairs? Find a gradual hill OR try my trick: Set a treadmill at the highest incline and put it at a very slow speed. You can perform the following lunges and even the skip-step move this way. When it comes time for the pushups and tricep dips, use the edge of the treadmill. Be creative!
- Elevated Lunge - Stand at base of stairs or hill, feet hip-width apart. Lunge forward with left leg, placing foot on second step, keeping knee behind toes. Return to start. Do 12 – 15 reps (depending on how advanced you are) on each leg. If performing this on a hill, lunge all the way to the top; walk back down.
- Interval Sprint – Run as fast as you can to the top of the stairs or hill then slowly walk down. Do this 8 times. If you’re performing this on a treadmill, use the hill program and choose a high level – run for 30 to 45 seconds, lower the incline to 0 and walk for a minute. Repeat for a total of 8 times.
- Elevated Push-Up – Get in full push-up position (hands under shoulders, abs engaged, back straight) at base of stairs (or hill/treadmill) with feet on second step (or third if you want to make it harder) and legs extended. Do a push-up, keeping elbows close to body. Do 12 reps, 3 sets, resting for 30 seconds between sets.
- Skip Step – Walk quickly up stairs, skipping every other step, then walk down. Do 8 reps. For hill or inclined treadmill, skip up to the top and walk down.
- Triceps Dip – Sit on the edge of second step (edge of treadmill or park bench), knees slightly bent and heels on ground. Place hands next to hips and press into palms to lift your butt 1 inch in front of step. Slowly bend your elbows and lower your butt toward the ground. Straighten arms; repeat. Do 12 reps; 3 sets, resting for 30 seconds between sets.
4 Drinks for End-of-Summer!Why not celebrate the end of summer properly...with refreshing libations! These are alcohol-free but you may feel the need to add your own mixer to a couple of them (it’s not a Trainer Approved idea, but I’m just sayin’). I’ve left out the nutritional info only because I encourage you to play with the ratios of ingredients in each of these. Remember, though, that just because these are healthy for you doesn’t mean you can consume as much as you want (does devouring a whole box of Snackwell’s Devil’s Food cookies and then showering in a storm of guilt ring a bell?). Definitely enjoy and Happy End-of-Summer! 1. PROTEIN-NEVER TASTED SO GOOD This is a great choice for breakfast: Add a little plain kefir (great for digestion – found in the natural section of Fred Meyer or most grocery stores), a big handful of frozen blueberries, a scoop of protein powder (I like plain vanilla, but be creative with your own favorite flavor) and some OJ in a blender. If you like yours frothy and cold, add ice. If you like it thicker and sweeter (and most filling so it’ll tie you over until lunch), add half a ripe frozen banana. 2. CRANBERRY COSMO We all know the girls from Sex and the City liked their Cosmo’s straight up, cold, and with plenty of vodka! This version is sans-alcohol and mixed with a little orange juice. Take a glass, add crushed ice (or blend ice first), fill half way with orange juice and top with cranberry juice. For optimal nutritional punch, buy the kind in the health food store with no added sugar. 3. GREEN GINGERED TEA Brew some green tea and set aside to cool. In a glass, add some crushed ice, grate a little ginger or sprinkle some dried ginger (you don’t need very much) and then add the cooled tea. You’ll be getting the health benefits of both green tea and ginger in one glass. 4. POMEGRANATE PUNCH Pomegranates offer much more than a bunch of annoying seeds that are a pain to eat around. The yummy juice actually has more antioxidants than green tea. Pour 100% pomegranate juice to fill half a glass and fill the other half with freshly brewed green or black tea. Add ice if you wish. Drink Up! |
Meet the Trainer
Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.
For Past Issues...
