Weddings
A Shot of Endorphins, Please!
Trainer Steve Jordan knows firsthand how easy it is to fall off the wagon when stress sets in. But it’s exactly the opposite of what you need to do. Instead of sitting on the sofa in front of the TV with a box of your favorite chocolates, get up and move! Get those endorphins flowing, hit the gym, get on the treadmill, hit that punching bag, and when you’re done, if you feel like satisfying that chocolate craving with your favorite sweet, by all means, indulge yourself. Steve’s at-home workout will help you clear your mind—follow his 20-minute routine toward a healthier, stress-released you.
It's quality, not quantity that really counts. Time is on your side. Incorporate both cardio workouts and strength training exercises into a focused circuit training program. Steve says "circuit training and boot-camp-style workouts are great choices, as they both burn a lot of calories and can offer an option of both cardio and strength-training in one workout."
Steve devised this pre-wedding plan to offer heart-pumping benefits while toning what he considers to be the top bridal target areas. Do this belly flattening program 5x a week.
Cardio Workout
Use this circuit training method that you can perform in the street, park, track or treadmill, but if you are 20 lbs heavier than you should be, opt for a stationary bike. It’s short and intense, so it’ll save you time. And unlike traditional long duration aerobic exercise, it’ll keep your body burning fat at a higher rate over a longer period of time.
- Start out at an easy pace which is going to be 50% of your best effort sprint for 90 seconds.
- Sprint at the fastest pace you can maintain for 1 minute.
- Rest for 1 minute.
- Sprint at the fastest pace you can maintain for 30 seconds.
- Rest for 30 seconds.
- Sprint as fast as you can for 1 minute.
Total Cardio Time: 5 1/2 minutes.
Boot Camp Workout
These exercises will target the large muscle groups while the little muscles like arms get to assist so that you are burning the most amount of calories. You’ll focus on two lower body exercises, two upper body and one core, but your core is being worked during all the other exercises. This program doesn’t require any equipment and is sure to give you the fastest results with no excuses!
Do 20 reps of each exercise
Complete three rounds
Resting for about 1-2 minutes between each exercise
Total Time:15 minutes
- Squat Jump: Stand with your feet hip width apart and feet straight. Assume a jumping position with arms cocked back to your side. Jump vertically as high as you can landing softly (like cat) and repeat.
- Push ups from your knees or stairs: Laying face down on the floor or using a stair case to adjust the angel of your body to use correct form. Keep your butt tight and abs braced while lowering yourself under control to the floor or stair case. Pause at bottom for 1 second and push up to starting position and repeat.
- Lunge Jump: Assume a lunge position with knees at 90 degrees. Descend into a lunge and jump vertically switching legs in the air. Land softly and repeat.
- Floor Cobra: Lie face down on the floor and with arms extended out in front of you with palms face down. Lift your chest and arms off the ground and swing the arms to your side (like you were doing the breath stroke). Return to start position without touching the ground and repeat.
- Mountain Climber: From a push up or plank position bring the right knee to the right elbow and switch. Make sure you touch the arm with the knee. Find the flexibility in the back and the strength in the core. Repeat.
