Stay Fit With Sue Workouts

Fitness is a way of life.  Exercising most days of the week is an important part of a healthy lifestyle.  Even when you can’t make it to the gym or don’t have time for your usual full workout, you can still exercise.

As long as you have your body you can do some form of exercise, keep your commitment to yourself and meet your goals.

Here are some simple workouts designed for my current client base that can be done anywhere.

These workouts use very little or no equipment.  Beware, the workouts that require no equipment, bodyweight workouts, can be more intense than those with equipment.   The amount of sets, reps and order of progression you do is up to you.  Whether you have 10 minutes or 60, make it happen.  Grab your positive attitude, enjoy your workout, and please send me a note to let me know you made it happen!

Note: If you are not a current client you might not  know what each of these exercises are and how to do them properly. Don’t worry, you can learn them when you come to the gym for training!

Cardio

Both of these workouts can be done inside or outside.

30 minute Hi Intensity Interval Training (HIIT)

Choose your mode: walk, run, bike, elliptical, stairs etc.

• 5 minutes: moderate pace warm up
• 20 minutes: intervals of 30 seconds all out sprint, 90 seconds easy recovery
• 5 minutes: moderate cool down

Plus Ones

• 1 burpee, rest 10 seconds
• 2 burpees, rest 10 seconds
• 3 burpees, rest 10 seconds
• 4 burpees, rest 10 seconds

Continue the pattern until you have reached as many burpees as you can up to 10.

“Be stubborn about your goals but flexible about your methods.”

Strength Training in the Gym

For each muscle group do at least one set of 40 reps:

• 10 Right and Left together
• 10 Right side only
• 10 Left side only
• 10 Right and Left together

*DB = dumbbell

ABS: TRX Plank to Knee tuck (on doubles knees go to chest, on singles knee goes to elbow)

BACK: Bent over DB row

BICEPS: DB Hammer curls

CHEST: TRX Chest press (feet are on floor, for the singles, pick one foot up off the floor, both arms still work together)

LEGS: feet on ball bridge dips

SHOULDERS: sit on ball, DB military press

“Motivation is not an impulse of the body or a personality trait: it is an intention and will of a free and conscious mind”

~ Brendon Burchard

Body Weight Workout

These are strength training exercises without equipment that can be done inside or outside.

PLANK 40 seconds with apples

SIDE PLANK 30 seconds each side

GOBLET SQUAT AND REACH, doesn’t count if elbows don’t touch knees

SPIDEY PUSH UPS

PLUS ONES

PLIES

STATIONARY WALL SQUAT

PUSH UP HOLD SERIES

• 10X down, hold up
• 5X 3down hold, up, 5X fast
• 5X down hold, 3 up, 5X fast
• 10X down, hold up

Fitness Anywhere

Get outside (beach, back yard, park, forest preserve, etc) and use whatever is available for equipment.

Examples include:

✓ Stationary wall squat against a tree, wall, or fence post

✓ Push ups with feet or hands on park bench or retaining wall

✓ Step Ups on steps, benches, or retaining walls

✓ Pullups from a tree branch or playground equipment