The 50's are a sandwich generation of fitness; we don't want to work out like we did 15, 10 or even 5 years ago, yet we aren't ready for the "senior" classes either. I'm revamping this blog to be a blend of health and fitness tips that I hope all of you "fiftysomethings" will find helpful.
***I am not a doctor or nutritionist.
Please consult your physician before performing any exercises or following any tips shown on this blog.
Today's workout comes from POPSUGAR. It is a 10 minute tabata style workout that takes you through two four minute rounds of two exercises. These exercises are alternated for 20 seconds of work and 10 seconds rest doing each exercise four times total.
A short warm up is included. No special equipment is needed except for an optional mat/carpeted area. She starts out with the modified version and picks it up from there. Do the highest level you can while maintaining proper form.
There is no cool down or stretch, please do those on your own.
I first tried P90X by checking the set of DVDs out of the library. I really liked the program because the workouts were divided for cardio, upper body, lower body, yoga, kickboxing etc. It was not boring at all.
Just a note--these workouts can get pretty intense. You can always modify and/or bring it down a notch if it gets too crazy.
Today I'm posting two 10 minute workout videos from P90X creator Tony Horton via POPSUGAR.
In the first workout and bonus exercise video a medicine ball is used, but you can use a 5-8 pound dumbbell or kettlebell.
These workouts alternate between strength and cardiovascular exercises--10 total--each done for 1 minute. You can do the workouts separately, or one after the other for a bigger challenge.
There are a lot of push-ups in this workout--modify if needed--either drop to your knees, or lower your entire body down and then push it up.
Same thing with the plyometric exercises--modify to a lower impact exercise if needed.
There is no warm up or cool down included. Please do those on your own.
Instead of a video, I thought I'd post a printable workout for you to take with you wherever you do your workout. It's a 3x3 format--three circuits of three exercises (10 reps each) that you repeat three times. You will need a set of dumbbells and a mat or carpeted area for the workout. It comes from PopSugar.
To save and print out the workout, right click the picture, click on save image as and save it to your computer. You can then open up the picture in whatever program you use and print it out from there.
Do a warm up first. Remember, you can always make a move low impact by eliminating the jump, but if you do that, then you have to make the move BIG and dynamic, but controlled.
FYI-- a Gate Swing is a jumping squat--jump the feet out wide landing low and jump the feet back in coming up tall. To modify this move, alternate taking big steps out to the side to make the squat position (shown in the photo) and then come back tall in the center.
If the Dumbbell Crossover Punch is too difficult, try eliminating the weights, or stay in the seated position throughout the exercise.
Challenges are like mini fitness tests. They are a great way to see where you are in your fitness and they also make a great starting point for you to make improvements from.
Today I'm going to start you off with a couple of challenges from POPSUGAR Fitness. The first one is a 1 minute mountain climber challenge. This will burn some calories and get your body warm. I'd suggest you do a short warm up first--some high knees or jumping jacks and some arm swings.
The second one is a 1 minute core challenge. Make sure that you don't yank your body up or let your body drop down. If you need to keep your feet on the floor to come up and then lift them, go ahead and do that.
Keep track of how you did in these challenges and then repeat them again in a couple of weeks to see if you can beat that original number.
The second video also comes from Popsugar. It is a 10 minute crunch free core routine.
Make sure to give the abs and back a good stretch after this routine.
I was so excited for my new session to start today, but unfortunately due to the extremely cold weather we are experiencing in Chicago (it's -7 right now!!!!), all of my classes got cancelled for today. :(
Oh well, it gave me more time to find a great workout for today!
Today I'm posting 2 videos from POPSUGAR Fitness. The first one focuses on your lower body. Many of the moves will provide a cardio element to the workout as well.
There is no warm up, so please do that on your own.
Today's workout comes from POPSUGAR Fitness. All the exercises focus on your core.
The workout consists of 5 exercises that are repeated once with a bit more challenge the second time through. She finishes with a bonus exercise that is quite challenging.
Do what you can, at your own pace.
As she says, if the roll up is too difficult, bend your knees or come up part way, and keep your feet on the floor.
There is no warm up or cool down/stretch included. Please do those on your own.
