Weekly Challenge – 11.22.10

This is Thanksgiving week, making our challenge that more important.  During the holiday season, we all tend to slack on the nutrition side.  There are parties to attend where we will eat and drink a lot of sugar, and family dinners where we must eat aunt sally’s mashed potatoes or grandma’s pie, and while we definitely need to use self-control and make good food choices, it’s ok!  Let’s step up our workouts in order to counter act some of that poor nutrition!

Your challenge this week is Cardio Interval Training.  You will do each of the exercises in the circuit for 30 seconds, getting as many reps in as possible.  Then, take a 2 minute break, and repeat the circuit. It will take about 20 minutes from warm up to cool down.

Start by doing a light Jog in place for 1 minute to warm up, then begin the circuit.

Jumping Jacks

High knees (beginners: lift those knees high while walking instead of running.)

Mountain Climbers (beginners: face a wall and place your hands on the wall, shoulder width apart. Place your legs in a right lunge position. In a quick motion, switch to a left lunge. Continue doing this for the 30 seconds.)

Squat Jumps (beginners: squat and reach up with no jump.)

Skaters (beginners: do the skater motion without jumping.)

Burpees (beginners: face a wall and place your hands on the wall, shoulder width apart. Jump your feet back and wide.  Jump them back to starting position. Repeat for 30 seconds.)

Jump Rope

After completing the circuit all the way through twice, cool down. To cool down, do a light jog in place for 1 minute, then walk around for another minute, bringing your heart rate down, and your breathing under control. Do some light stretching if needed.

This is a super-charged cardio circuit, and if you do it first thing in the morning, it’s sure to wake you and your metabolism up! If you are not sure how to do one of the exercises, you can click on it to see a video. Interval training is a great way to burn maximum calories, perfect to help fight back against all that holiday food!  Ready, Set…GO!!


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