The Business of LIfe in One Swig

Holiday Fitness Plan & 90 Day Fitness Challenge Update #6

Posted by betsy in Body & Mind on Jul 2nd, 2010 | one response

So this post, in addition to being an update on my Go! Betsy Go! 90 Day challenge, is also a how-to on keeping fit during your vacation (mine is during the 4th.) So my trainer, Laura Dosdall, manager at Bodyscapes Fitness, has put together a nice routine for me to take on my vacation- got to keep up the cardio and fitness!

First the disclaimers- Of course, before starting ANY fitness routine, you need to check with your doctor first. Don’t try any exercise program just because someone fabulous like me tells you.

No Equipment? No Problem!

Believe it or not, your body will begin to lose the gains you have made from your regular exercise routine within a week of no exercise. The easiest thing to do when you are on vacation is to go out for a walk, jog, or bike ride in order to keep up your cardiovascular health while away from your gym. In order to maintain your strength training while on vacation, try this circuit of bodyweight exercises.

The Plan

Do each exercise 10 times without resting between. Take a 30 second to 1 minute break at the end of the circuit and then repeat 3 times.

Jumping Jacks
Squat
Push-ups
Lunge
Chair Dips
Squat Jumps

When you finish the circuit, try working the core with the following circuit.
Plank: 30 seconds
Crunch: 15 repetitions
Leg Raises: 15 repetitions

Exercise Descriptions:

Squat: Start in a standing position with your feet slightly wider than shoulder width apart and toes pointed slight outward. Begin your squat by shifting your hips back and making sure to keep your weight back on your heels. Lower yourself slowly to a bench or chair or simply until your upper leg is parallel to the ground. Make sure to keep your abs tight and good posture throughout the exercise.

Push-up: Your hands should be slightly wider than shoulder width and should be directly underneath your shoulders. For a modified push-up, your knees will be on the ground. A regular push-up requires the same hand position, but simply pop up onto your toes instead of your knees. Your body should remain in a perfectly straight line from your shoulders to your toes (or knees for modified push-ups) throughout the entire exercise. From this starting position, slowly lower yourself to the floor and push back up.

Lunge: Start in an upright position with your feet shoulder width apart. Take a big step forward with your right leg and slowly lower your left knee to the ground. While in this lowering portion of the lunge, your right knee should be directly over your heel and you should have left knee in line with your shoulder, keeping good posture throughout. After slowly lowering yourself down until your left knee is just about to hit the ground, spring back up to your starting position. Repeat with the opposite leg.

Chair Dips: Find a sturdy chair or park bench. If you are using a chair, try pushing it against a wall so that it will not slide. Sit on the edge of the chair with your hands on the edge of the chair. Feet should be flat on the floor and knees bent. While holding yourself up on your hands, shift yourself forward only far enough so that you can slowly lower yourself towards the floor. Make sure that your elbows do not go past a 90 degree angle and then push back up using your triceps.

Squat Jumps: This exercise should start the same as the squat description, but simply jump from the squat position, landing softly with knees slightly bent and moving right back into the next squat.

Plank: Lay on your stomach and place your elbows and forearms on the ground. Pop your body up into the air so that just your arms and toes are touching the ground. Your body should be a straight line with your abdominals tight. Make sure to breath normally and simply hold this position.

Crunch: Lay on your back with feet on the floor and knees bent. Place your hands behind your head and using your upper abs, lift your shoulders up off the ground. Be sure not to pull on your neck, but instead try to keep your chin up towards the ceiling.

Leg Raise: Lay on your back with your feet straight up in the air. Place your hands on the ground close to you and with your abs tight, slowly lower your legs to the ground and then back up. Be sure to keep your back firmly on the ground. For a modified version, try lowering only one leg at a time.

Laura Dosdall is Manager and Personal Trainer, BodyScapes Fitness at the Hingham Shipyard. Laura graduated from the University of New Hampshire with a BS in Exercise Science and is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). Laura was a Division I All-American lacrosse player for UNH. She has had experience working for a variety of different programs including the UNH Cardiac Rehab program as well as an internship in the UNH Strength and Conditioning Facility. She began training part-time with BodyScapes in the Wellesley location during college and full-time in the Newton location 4 years ago.

Now for the update on Betsy Week 7.

So as of 7/02/10 :