Mamatoga Fit Tip Tuesday: At Home Fitness. Are You With Me Still?

Well, this is it, the big moment of change.  New Year, new choices, newer, better habits, right?Well, just in case you fell off that wagon already, here is week three of your At Home Fitness plan. In order to see the videos, hop over to Real [Fit] Life. If you want to see week 1, go here. If you want to see week 2, go here. If you want to start at the very beginning, go here. I know you are all busy making changes and all, so I will save my preaching for next week. Now get out there!

  
Instructions:
 There is an A and a B portion. Perform the A workout two times this week and the B workout once this week.
Each program is comprised of exercise “pairings”. Perform them back to back for the prescribed number of sets and repetitions before going on to the next pair of exercises. And be sure to rest for the full rest time given.

  Workout A Warm up Inverted Hamstring    1 set, 10 repetitions on each side YTWI    1 set, 10 repetitions Inchworm    1 set, 10 repetitions Lateral Lunges    1 set, 10 repetitions each side Strength *Rest 60 seconds in between each exercise 1a. Kneeling plank w/shoulder taps – 2 sets, 10 repetitions each side (Foundation) 1b. Glute bridge w/marching knees – 2 sets, 10 repetitions each side (Foundation) 2a. Resistance squat with row – 2 sets, 10 repetitions (Strength) 2b. Shoulder presses w/resistance – 2 sets, 10 repetitions 3a. Lateral shuffle and “tap” – 2 sets, 45 seconds 3b. Mountain climbers – 2 sets, 45 seconds

 




Workout B Warm up Mini band external rotation     1 set, 10 repetitions each side (Foundation) Side plank w/chest stretch    1 set, 10 repetitions each side (Foundation) Front/Back jumps    1 set, 10 repetitions (Warm up) Squat “runs”        1 set, 10 repetitions (Cardio) Workout B *rest 60 seconds in between each exercise 1a. Elevated push ups – 2 sets, 10 repetitions (Strength) 1b. Step ups – 2 sets, 10 repetitions each side (Strength) 2a. Elevated push ups – 2 sets, 10 repetitions (Strength)  * Not a typo. Four sets of push ups total! 2b. Glute bridge w/eccentric hamstring slides – 2 sets, 10 repetitions (Strength) 3a. Squat thrusts – 2 sets, 45 seconds (Cardio) 3b. “Box” turn jumps – 2 sets, 20 seconds each side (40 seconds total) For the videos and how to instructions, go to Real [Fit] Life. See you next week!