We're almost there!! I have a new resolve. For some reason, April was a really bad month for me. I wasn't as diligent, and didn't work out as hard when I was working out. Plus I ate TERRIBLY. I am going to go on a 5 day "diet" here in a little while to get me back to where I need to be. It's not a starvation diet. It's quite filling and basically makes you eat well and drink iced green tea with lemon, lime and orange slices you put in it because it helps blast fat, according to the Health Magazine. Again, not a diet, per se, but a week of following actual healthy recipes. I also didn't like the workout for April. I like the one for May. It's challenging! After this we only have one more month!! Keep that in mind and do your best. I am now going to do it and workout my hardest. Again, you don't need to workout a long time as long as you're working out hard while you're working out. 20-30 minutes a day would be enough if you really give it everything. BUT I also have a new resolve in another way. My pastor said on Sunday (paraphrased) that those of us who spend a lot of time working out and keeping the temple of God in good working order is great, but do we spend as much time in the Word of God and studying HIM as we do studying and making over our bodies? That really convicted me. It's almost as if my body (a thing created) has the potential to become an idol instead of worshiping the Creator. Make sense? So if you ask me today what is more important, working out or reading your Bible - if you have to choose...choose your Bible. The information gleaned from there will carry you through when your body doesn't work anymore, but squats and supermans won't. Lastly, here is what SHAPE has to say about our workout for this month:
"...There are only eight weeks left in our Bikini Body Countdown and your to-do list still has a few items on it. Sure, your pants are looser, but you don't just want to be slimmer; you want to create definition-it's the exclamation point on all your hard work..."
Two or Three times a week, do 1 set of each move in order without resting. Repeat the series twice. Four or five times a week, blast more fat and calories by performing cardio workouts. Oh, by the way, I read that 20% of your workouts should be high intensity (like the cursed splits and sprints and hills and other interval type training that makes you want to keel over). So if you work out 5 times a week, 1 day is that. Which is actually good news and lessens guilt. PLUS with the high intensity training you're literally done in under 30 minutes, so just keep saying to yourself on the day you don't think that you have time to workout, "It's less than 30 minutes and I'll be DONE for the day!!" Basically warm up for 5 minutes, and then alternate super hard for 30 seconds and super slow for 30 seconds with a 5 minute cool down.
1 - PENDULUM:
Stand with feet shoulder-width apart and bend over from hips, keeping your back as flat as possible. Place hands on a weighted ball on the ground in front of your feet (or rest ball on a low step); hands should be aligned under chin. Keeping hands on the ball raise left leg out to the side to hip height; hold for 2 counts. Switch sides to complete 1 rep. Do 12 reps.
2 - CRISS CROSS JUMPING JACKS:
Stand with feet together, arms at sides, and jump feet wide as you raise arms out to shoulder height. Lower into a squat (kind of like a sumo squat), then jump back to the starting position, crossing left foot behind right and lowering arms to sides; land with knees bent. Jump feet wide again, then switch legs to complete 1 rep. Do 15 to 20 reps.
*Do the next moves slowly and focus on which muscles you're working*
3 - MED BALL PIKE:
Get in plank position, hands aligned under shoulders, with shins on a weighted ball. I did it on one of Audrey's balls, as well as on a regular balance ball. Raise hips, rolling ball towards hands until you're in a pike position. Roll ball back to the starting position and raise right leg then left leg to complete 1 rep. Do 5-8 reps.
4 - 3-WAY ARM SHAPER:
Hold a dumbbell in each hand at sides and lean against a wall (do a wall sit). Walk feet out about 18 inches, keeping them close together and squat until thighs are parallel to ground. Raise arms out to sides to shoulder height, palms facing down, then lower arms. Do 20 reps. Rise up and rest legs for 30 seconds, then lower into the wall squat again, but with feet shoulder-width apart. Extend arms at sides, then curl weights to shoulders (work your biceps). Do 20 reps. Rise and rest once more, then squat against the wall with feet wide. Hold dumbbells next to shoulders palms facing forward, then extend arms overhead (shoulder press); lower and repeat. Do 20 presses.
5 - ULTIMATE BUTT BURNER:
Get on all fours and position a weighted ball (or a dumbbell) behind your left knee, foot flexed; bend knee so ball is secure. You can do this hanging over a chair as well, for all you people who remember this move from The Firm video series. Raise leg straight up behind you, then lower. Next, raise leg out to the left so thigh is parallel to ground and lower. Finally, lift left leg and cross it over your right leg behind you, to complete 1 rep. Do 15 reps, then switch sides and repeat.
6 - LUNGE DOUBLE WHAMMY:
Yes, you're kind of spent by this point, which is why I like this month's workout. Stand with feet staggered, left foot in front of right, and hold a dumbbell in each hand overhead, palms facing each other. Lower into a lunge, left thigh parallel to ground and knee aligned over ankle, and lower weights behind head (elbows point up - think triceps). Straighten legs and arms and repeat. Do 20 reps. Switch legs, lean forward from hips, and extend arms towards ground, palms facing each other. Lower into a lunge as you draw weights to your sides (think row). return to starting position; repeat. Do 20 reps.
7 - HEAD-TO-KNEE CRUNCH:
Honestly, I'm not going to do this one because don't have a weighted ball and I don't want to drop a dumbbell on my face, so I'll give you a different set of ab work to do after this. I would do Exercises 1 through 6 and repeat so that you do 3 of everything, but then do the ab work I'll explain further down after all that is said and done. Anyway, the crunch: Lie face up with a weighted ball between your ankles and extend legs directly over hips. Place hands behind head, elbows out to sides. Draw your knees toward your chest as you lift your head and shoulders off the ground. Return to the starting position and repeat. Do 20 reps.
7A - AB WORK:
Just do one of each of these in order without stopping and it should only take you a few minutes:
1-PLANK HOP
Stand with feet hip-width apart, bend over, and place palms on ground. Walk hands forward until your in a plank position, balancing on toes with wrists aligned under shoulders. Tighten abs so body is straight. Jump feet to hands then jump back to plank. Repeat 3 times, then walk hands back to feet and quickly stand up to complete 1 rep. Do 10 reps.
2-TRIPOD TWIST
Get in plank position. Lift right leg to hip level (extending it straight behind you), then bring it in and over to left elbow, twisting hips. Extend right leg back (keep hips squared to the ground and leg raised) and repeat. Do 10 reps, then switch legs.
3-BALL TUCK
Get in plank position and shins centered on a stability ball. Draw belly button in, hen lift right leg 6 inches. Find your balance, then slowly roll ball toward chest with left leg (keep right leg lifted). Roll ball back out and repeat. Do 10 reps, then switch legs.
4-TORSO TWIST WITH KNEE LIFT
Lower into a semi-squat, elbows bent 90 degrees in front of chest. Keep hips squared forward as you twist torso to the left and then to the right. That is 1 rep. Do 20 reps.
5-SEATED BICYCLE
Sit with feet on ground and lean back 45 degrees with forearms stacked in front of you. Extend right leg 12 inches off ground. Twist torso to the right ringing left elbow toward right knee. Sit back, extend right leg, then sit up straighter and draw knee toward chest to complete 1 rep. Do 15 reps, then switch legs to complete set.
6-SIDE-TO-SIDE SLIDE
Get in plank position with toes on paper plates. Keeping torso still, slide legs wide; return to starting position. Then lift hip and slide toes toward hands; return to starting position. Next, bring both knees toward left elbow, then right elbow to complete 1 rep. Do 15 reps.
7-TAP TO T-LIFT
Lie face up, legs extended over hips and place arms on the ground out to sides in a "T." Without arching your back, lower legs and tap heels on the ground. If your back comes off the ground, bend your knees. Raise legs straight over hips again, but this time use your abs to lift hips off the ground slightly. Do 20 reps.
8-V-SIT EXTENSION
Holding a 12-pound dumbbell with both hands in front of chest, sit with knees bent. Lean back 45 degrees and lift feet 6 inches off ground. Lean back as you extend your arms and legs forward (think hollow like a boat), then quickly pull weight and knees back to your chest a you sit up. Do 20 reps.
Have fun!!
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