Free Workout Friday Countdown Workout

Free Workout Friday

5 4 3 2 1 Total Body Workout

This is a great workout because it's for those with a little attention deficit.  You said you couldn't stay on a treadmill for 20 minutes because it was too boring.  You said you couldn't do any long sets of legs, core, and arms, because your mind drifted.  Well, I responded to your "excuses" with a workout that will keep your interest for 50 minutes start to finish.

Remember that a warmup is important to getting the blood flow to your working muscles, so please take more time to warmup if needed.

The basic design of the workout is as follows:

• 5 minutes of warmup
• 4 minutes of moderate cardio
• 3 minutes of leg strengthening
• 2 minutes of arm strengthening and toning
• 1 minute of core
•  Repeat 4x (not including the warmup)
• 5 minutes cooldown

See the attached sheet for some suggested leg, arm and core strengthening exercises.

Beginners can do this workout 1x through for a 20 minute workout, and may also take more rest in between each exercise.

Short on time?  Do this workout 1-2x through fast and hard.  No rest, crank it out!

Intermediate enthusiasts can do this workout 2-3x through for a 30 or 40 minute workout.

Advanced individuals should do this workout 3-4x through, with little to no rest in between and can increase their cardio effort from moderate to hard.

Have fun this Friday and every Friday!  Share this workout with a friend!

Kathy

Free Workout Friday - Monthly Workout Plan

Sometimes, you just need someone to give you some organization so today's Free Workout Friday- Monthly Workout Plan will carry you forward an entire month.  This plan includes all the aspects of a well balanced program, for an all-over body workout, although it is probably a little light on stretching. 

This program is appropriate for intermediate levels of fitness because of the "volume" of activity - 5-9 hours/week, depending on the week.  Beginners should cut all work by 50% for starters, and gradually build up duration and intensity.  Individuals who are more advanced, can simply increase duration and intensity, but should maintain the progression from week one to week four as a build in total load.

• Cardio can be done on any piece of equipment that you choose, or, outside with your choice of activity, biking, running, walking, skating, or swimming!  The intensity is described as easy, moderate or hard, which is pretty self explanatory.  I have also used the colors blue, yellow and red which correspond with the Blink heart rate monitor.  A heart rate monitor is an excellent way to make sure that you are adding variety- both easy and hard - to your workouts, giving you lots of variety and challenging the heart muscle appropriately.
• Strength training for core, arms and legs has been specified in duration only and is not specific as to what exercises you might do or how much weight you might lift or resist.  Please consult any of my other free workouts for suggestions on specific exercises.  A qualified health professional or personal trainer is an excellent resource for muscle specific exercises.
• Stretching can always be incorporated at any time, for any duration.  Always start with light stretching for major muscle groups first.

Finally, all good programs include an element of rest and recovery and play.  Rest is essential to helping your muscles recovery and rebuild from work and fatigue.  It is only when you rest that your muscles repair and make themselves stronger.  You should also include an element of play in your workouts because the more fun you have with them, the more likely you are to enjoy and stick with your workouts every day of the year.

Enjoy - live 365fitt!