Upper Body and core Workout

3 to 4 sets of each exercise...if you take a break...it should be long enough to catch your breath and get a sip of water. The goal is to keep your heart rate up and keep moving! These workouts include supersets which are perfect for endurance...exactly what every aerobic instructor needs (so we can talk and exercise at the same times)

A superset = 2 exercises are performed without stopping

The Workout:
1a. SkullCrusher w/ Hip Raises
1b. Reverse Lunge w/ DB Bicep Curls

2a. Bicycle Crunch w/ DB Tricep extentions
2b. Weighted Bicep Curl

3a. Situps with Jab/Cross
3b. A couple rounds punching the mits

4a. Tricep kickback w/ Stepover
4b. DB Uppercut

5a. Stir the Pot...on the stability ball
5b. Core challenge (plank on a stability ball while someone knocks it around)

BONUS: kneeling on the stability ball...have help if you have never done this before!

6a. Cable overhead Extension
6b. Cable Bicep Curl

7a. Sit up with DB straight arm thrust
7b. Hip Thrust with a plate on stability ball

Can't get to the gym? Here is a workout that anyone can do at home!

1.       One-arm lat row

2.       Push-up with leg raise

3.       Single-leg squat with reach

4.       Precision bicycle

 4 sets of each exercise for 15 – 20 reps. Try not to take any breaks in between exercises…just enough to grab some water

EXPLANATION:

·         One-arm lat row

    * Body Parts: Back, Biceps, Shoulders

    * Equipment: Free weights

SETUP Holding a dumbbell in left hand, stand facing back of a chair, feet hip-width apart. Bend knees and hinge forward from hips until torso is parallel to floor. Place right forearm on chair back and let left arm hang in line with left shoulder, palm facing in.

ACTION Contract back muscles, bending left elbow up and back toward waist. Slowly return to starting position. Repeat rows on one side, then switch arms to complete set. Weight: 5- to 10-pound dumbbell. Strengthens middle back, rear shoulders and biceps.

push-up with leg raise

    * Body Parts: Back, Butt, Core, Forearms, Shoulders, Triceps

·         push-up with leg raise

SETUP Kneel on all fours with arms straight, hands slightly more than shoulder-width apart. Contract abs so body forms one straight line from head to hips, then lift and extend right leg to hip height.

ACTION Keeping leg aligned with hip, bend elbows to lower chest toward floor, until elbows are even with shoulders. Keeping leg raised, push back up and repeat.

·         side lunge to balance

    * Body Parts: Abs, Back, Biceps, Butt, Shoulders, Triceps

SETUP Holding end of a dumbbell in each hand in front of upper chest, palms in, raise right knee to hip height. Contract abs, chest lifted and shoulders relaxed.

ACTION Keeping left leg straight, step sideways with right foot, bending right knee and turning right foot out slightly so knee and foot are aligned. Sit into right hip, back straight, and extend dumbbell toward outside of right ankle. Push off with right foot and lift right knee back to hip height, bringing dumbbell to starting position. Repeat side lunges on one side, then switch legs to complete set. Weight: 5- to 8-pound dumbbell

·         single-leg squat with reach

    * Body Parts: Butt, Hamstrings, Legs

SETUP Place a dumbbell or a full 1-liter water bottle vertically on the floor, about an arm's length in front of your feet. Stand with feet hip-width apart, hands on hips, left foot behind right. Bend right knee and lower body into a one-legged squat, keeping right knee aligned with right ankle, left heel lifted.

ACTION Next, hinge forward from your hips, extending and raising left leg behind you, torso parallel to floor. Reach toward dumbbell or bottle with right hand. Touch it lightly, then return to upright position, contracting abs as you lower left foot to the floor. Repeat squats and reaches on one side, then switch sides to complete set.

·         precision bicycle

    * Body Parts: Abs, Legs, Triceps

SETUP Lie faceup on the floor with both knees bent and aligned with hips, calves parallel to floor. Place hands over and behind head, elbows bent and pointing at knees. Contract abs, drawing ribs and hips toward each other, bringing spine into a neutral position.

ACTION Maintaining position of right knee, extend and raise left leg, simultaneously reaching arms overhead, then toward left leg, and lifting head and shoulder blades up in a crunch. Return to starting position, bending left knee, reaching hands back behind head and lowering torso to floor. Repeat, keeping left knee bent and extending right leg, reaching arms to right leg. Continue alternating sides (both sides equal 1 rep). 

...BUT WHAT CAN I EAT???

Plain or Greek Yogurt...

Yogurt is good because it helps us maintain flat abs...nutritionists preach that the probiotics in yogurt aids in a healthy digestive system. Basically helps prevent gas, bloating, and constipation!  This will help your stomach look flat.

But notice...I said PLAIN Yogurt...All the yogurts with dessert flavors, granola,  and fruit at the bottom can trick you into being FAT!

Say yes to yogurt, as long as it's plain. Nearly 75% of yogurt eaters opt for fruity flavors, which can contain several packets of sugar in a 4 oz container. To get your fill of protein, probiotics, vitamin D, and calcium--without the additives and sugar--choose unflavored yogurt and mix in fresh fruit. Another option is to add the Visalus Shake mix to plain yogurt and dip your apples in them!! You have a flavorful meal that will satisfy you and get you ready for your workout!