Tuesday, January 10, 2012

Stronger, Leaner, Slimmer

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Such a fun routine. FUN! I know that's funny to say when talking about workouts but I love exercise and this routine was refreshing. I did 3 sets of 8-10 reps.


PliƩ squat with calf raise


Stand with your feet wide, toes slightly pointed out, and hold a dumbbell with both hands. Keeping your back straight and your torso upright, bend your legs to lower your glutes towards the floor [A]. Extend your legs to stand, then press up onto the balls of your feet [B]. Lower your heels back to the floor, and repeat.

Staggered push-up

Get into a push-up position on the floor, with your wrists below your shoulders and feet close together. Move one hand forward about six inches [A], then bend your arms to lower your chest towards the floor [B]. Extend your arms, then repeat. At the 30-second mark, switch hand positions.

Lunge with torso rotation

Stand with your feet hip-width apart and hold a dumbbell with both hands; extend your arms in front of your chest. Step one foot forward and bend your legs to drop into a lunge [A]. Hold this position as you twist through your core towards the side of your front leg [B]. Reverse the move to return to the start and repeat, this time stepping forward with your other leg.

Plank

Get into a push-up position but support your body with your forearms instead of your hands. (Your elbows should be below your shoulders.) Hold this straight-back position without letting your back round or your hips drop.

Jump squat with step

Stand behind a low step with your feet about shoulder-width apart. Bend your legs to squat [A], then jump up onto the step. As you land, bend your legs to sink into another squat [B]. Extend your legs to stand, then step backwards off the step to return to the start. Immediately repeat.

My favorite Oxygen workout. http://www.oxygenmag.com/

34 comments:

  1. You're right, this was a FUN workout! Simple and effective. My favorite was the lunge with torso rotation.

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  2. This whole website is amazing. I think I'm going to do this whole 3 week plan day by day as circuits. I'm really excited because I've done circuits before and they are definitely most affective for me. Thanks so much for the challenging work outs!

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    1. Thank you so much. There is more exciting things to come.

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    2. Hey Michelle!
      I can't do the squat jump today, and suggestions for alternatives?

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  3. Hi Michelle, thank you so much for starting this blog! I am so excited to start this 3 week workout tomorrow! I need a little guidance with something though, I can get my arms, abs, back looking great with targeted effort, however I have such trouble with my outer butt/thighs, especially right under my butt. I'm afraid with time (even when I'm working out) that they will turn into saddlebags! Any workouts to target that area? I want the butt of the girl from the mirror - Great Glutes in 20 minutes! Help!

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  4. day two was great! I had to improvise a little, i dont have weights so i used a new ream of printer paper(not sure how much it actually weighs but roughly 10 pounds) and i dont have a step so i did jump squats. You didnt say how long to do the plank for i did 30 secs :) Sticking with it!!

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    1. You are proof you cant keep a strong girl from working out. Love it. And you do a plank as long as you can. Good job.

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  5. Two days in and I am loving the workout!! I am at medical school in the Caribbean so I do not have all of the equipment but I am getting creative with the workouts. . . I want to try and do a small workout in the morning just to get my blood flowing for class, do you have any suggestions on a workout i can do in the morning before my 3 week challenge at 430?

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  6. These look like a lot of fun. What type of cardio should be incorporated into the 30 day plan along with these strength circuits?

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    1. Anu form of cardio is great for atleast 30 min

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  7. How many sets are you supposed to do? Same as all, 3 sets of 12 or 15? Thanks!

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  8. If you can't do jump squats do pulse squats. Assume a squat position, feet shoulder width apart, pull your tummy in, drop your bottom towards your heels by bending through your knees, be sure not to lean forward, so that all the load goes through your bottom and legs, keep your heels down on the floor concentrating on your body weight going through your heels. Then just pulse the movement. 

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  9. I just started the 3 week workout plan and my abs and thighs are so sore! I'm only 21 but every time I run, my knees and shins hurt so much I dont want to go running the next day. Any suggestions?

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    1. Make sure you have the right shoes for your feet and stretch your shins, and legs really good after a run.

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  10. Great work out! I feel it working:)

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  11. With the staggered push up, can we do the modified version with knees on the floor if we are not strong enough to do full push ups?

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  12. it says for staggered at 30 second mar switch
    are we sppose to do continuous pushups till then?

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  13. I am trying to think of how to make the plie squats work for me- what if I did them at a squat rack with weight? I could just do a bit lighter than I normal so that I can do the calf raises safely.

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  14. I'm pooped! For the plie squats w/ calf raises I did 4 sets of about 10 reps- 95lbs, 105lbs, 110lbs, and 115 lbs. The push-ups were really hard! The 1st set I did 10 ea. side, 2nd set 6 regular and 4 modified each, then 3-5 regular and 7 modified each. I used a 10lb weight for the lunges. For the plank I did one 75second, and one 60second plank. For the jump squats the gym only had a box that was higher than the one in the pic- went up to my knee. I did 15 unweighted, then 3 sets of 12 reps with a 25lb weight to start off with, then moved to 20lbs.

    I don't know if you wanted to know all that... But thank you for this! I am much more motivated to work out everyday when I have these workouts all prepared for me.

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  15. Loved todays work out. even walked 1 1/2 hours after.
    Thanks
    G

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  16. Gonna start this program tomorrow! I walk for 2 hours with a friend every morning after we drop our kids at school n i also do at home workouts 3x a wk...but this plan sounds great! im really not into the kickboxing though so can i substitute with another day? Ill still b walking every am too!! Thnx for this plan...im excited!!! Denise

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    1. Sounds like a great plan. Keep me posted.

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  17. Wow! My arms and legs are shaking after finishing this workout! Day 2 and I already feel the soreness ALL over my body.

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  18. Hey Michelle! Found your site on Pinterest and I am soo excited to start the program when I get home from vacation in a couple days and have all my equipment. One question! I had breast augmentation a couple years ago and my surgeon told me that i can no longer do chest exercises like push ups because it will shift my implants. Is there something I can do in place of push ups or similar exercises or should I just try to do a shorter set? I want to get the full workout potential but dont want to have to go back under the knife to fix damage I might do!

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  19. Hey Michelle! Found your site on Pinterest and I am soo excited to start the program when I get home from vacation in a couple days and have all my equipment. One question! I had breast augmentation a couple years ago and my surgeon told me that i can no longer do chest exercises like push ups because it will shift my implants. Is there something I can do in place of push ups or similar exercises or should I just try to do a shorter set? I want to get the full workout potential but dont want to have to go back under the knife to fix damage I might do!

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