Daily Workouts: Week 4

Week 4: Time to step it up!

Sunday
Go on a bike ride down the path by Goleta Beach. Work up a sweat! bike for at least 30 minutes before turning around and coming back.

Monday
Go to yoga at St. Michael's Church at 6586 Picasso rd. 6:30-8 pm. $3 donation.

Tuesday
Swim 1000 yards


Wednesday
Legs:
50 squats
50 lunges
30 step-ups (onto box) each leg
25 dynamic squats (jump as you come up in between each squat)
25 dynamic lunges (again, feet leave the ground as you change legs)

If you are feeling ambitious, also do this:
http://www.womenshealthmag.com/fitness/jumping-workout

Thursday
Jog twice around the lagoon. Sprint all the uphill stretches.

Friday
Grab a friend and take a soccer ball down to the beach. Not coordinated with your feet? Take a frisbee instead.

Saturday
Interval cardio workout: See week 3.

Daily Workouts: Week 3

Week 3: After two weeks your body should be adjusting to all the work you are putting it through. You should be feeling good!

Sunday 
Interval Cardio: choose either swimming, biking or jogging. Warm up at steady pace for 10 min. then alternate between 30 second sprints (close to max heart rate) and 3-4 minute recoveries. Repeat intervals 6 times through, then cool down with another 10 minutes at a light steady pace. 

Monday 
Walk (40 minutes) 

Tuesday 
Weights: Glutes and Abs
Glutes:
http://www.womenshealthmag.com/fitness/butt-workout 
 Abs:
http://www.youtube.com/watch?v=sWjTnBmCHTY 

Wednesday 
Jog: Take the path to Sands. Depending on where you start, round trip is 2-3 miles. 

Thursday 
Try a boxing class at Duke's Boxing.
http://www.dukesboxing.com/2.html

Friday 
Swim 1000 yards (40 laps in a 25-yard pool) 


Saturday
Rest.

Eating Tips and Health Facts

• Lemons are good for your liver! Next time you order water, ask for a fresh slice of lemon, not only does it taste better, but it is good for you.

• Favorite healthy foods: avacados, baby carrots, eggs, hummus, potatos, yogurt, oranges, peanuts, blueberries, mangos, garbonzo beans

• Chewing gum will help you reduce cravings and keep you from eating more than you really need. 

• In order to lose weight, you must expend more calories than you consume. In fact, it takes 3,500 calories to burn a pound of fat! Meaning you need to consume 3,500 less than you expend, but this should not all happen within one day, spread it out over at least a week.

• To estimate your maximum goal heart rate: subtract your age from 220.

Daily Workouts: Week 2

Week 2: Keep it up! Getting past the first week is the hardest step.
 note: Weight workouts are geared towards women, but guys can do them too! They are great for easing back into a workout routine if you have been a couch potato for a while. Just do the exercises with the amount of weight that is most comfortable for you.

Sunday 
Swim 500 yards (20 laps in a 25-yard pool)

Monday 
Jog (30 minutes)

Tuesday 
Weights: Arms 
http://www.womenshealthmag.com/pushup2?workout=6208

Wednesday 
Jog (30 minutes)

Thursday 
Weights: Legs
http://www.womenshealthmag.com/workouts/step-up?workout=20538

Friday 
Jog (40 minutes)

Saturday
Rest

Daily Workouts: Week 1

Week 1: If you have not exercised recently, start slow! If this seems to easy, jog for 30-40 minutes on Sunday, Tuesday and Thursday, instead of walking for 40 minutes.

Sunday 
Walk (40 min)
Stretch

Monday 
Jumping Jacks (2 min)
Stretch
Squats (50)
Lunges (50)
Push-ups (50)
Crunches (50)

Tuesday 
Walk (40 min)
Stretch

Wednesday
Jog (10 min)
Stretch
Jump Rope (10 min)
Push-ups (20)
Jumping Jacks (5 min)
Jog (10 min)

Thursday 
Walk (40 min)
Stretch

Friday 
Rest

Saturday 
Go on a bike ride, break a sweat!