Today we will be discussing workout for the day 3 of the week 1 plan. This is a simple home cardio workout routine. All you need is some space and a pair of shoes. This is one step ahead of the one mile walk. Here we are increasing the intensity just a bit more.
Nicole Nichols is a fitness trainer and an educator at sparkpeople.com. She is known for her simple and approachable style, which is fun and accessible. She contributes regularly to the America’s top health and fitness magazines, websites and television media. She has received awards like Cincinnati’s “Women of the Year”, and national “America’s Top Personal Trainer to Watch” by the American Council on Exercise and Life Fitness.
Coach Nicole has a bachelor’s degree in health promotion and education, specializing in exercise and fitness, from the University of Cincinnati. She is currently working as the dean’s advisory council for the College of Human Services at the University of Cincinnati. Nicole has several fitness certifications, like ACE Personal Training, AFAA Group Fitness Instruction, Spinning, PiYo, Prenatal and Postpartum Exercise Design, and EFI Sports Medicine (Group and Personal Training), and also is certified in mat and reformer Pilates through Balanced Body University.
Start by marching in place with knees up and arms pumped and moving. Pull in the abs tight and suck in your belly button. Start with easy intensity. This will be a base march of the routine. Increase the intensity if you feel comfortable.
Time Elapsed: 1.5 min
Phase 2: High Intensity Workout
High Knees: Start with moving one knee up as high as possible and reach up with your hands. Alternate the knees and keep moving the hands. Abs is still in tight. And move at your own pace.
Side Knees: Start by opening up the knees to side and moving them up and reach to the sky. Move your hand on the sides and up.
Jumping Jacks: Can be modified at your own intensity options. Remember to keep the knees soft.
Jack and a Jab: Alternate the jumping jack with a side punch. Move the body sideward as you perform the punch. If this gets very difficult, move back to marching level.
Squat Pulses: Pull your feet wide and do small pulsing squat. Keep Feet little wider than the hips, toes slightly turned out, sit back as if sitting in chair. Don’t let the knees come out of the toes. And pulse.
Squat and Kick: Squat down sitting back as low as possible and kick as high as possible. You can easily moderate the intensity of this step by not sitting very low into squat and kicking a bit lower.
Lunges: Small jumping lunges. And reducing the intensity you can straighten the legs out a little bit.
Squat-kick back-together and up – this move is quite similar to Burpees. Squat, then place the hands on the ground, kick back with both legs, then bring the legs back to starting position and stand up.
Mountain Climbers: Squat all the way down, place your hands on the ground below the shoulder, kick one leg out and then with spring action alternate the leg. The quicker you go the harder it gets. Slow down to reduce the intensity.
Time Elapsed: 7 min
Phase 3: Cool Down
Side Steps: Small side moment with a little bit arm moment.
Small March: Take small steps and march and slow down the pace. Keep the hands to the hips and slow down more.
Time Elapsed: 3min
With this workout we have complete Day 3 of our week 1 of Be Fit with me program.
Continuing with the rest of the week:
Day
Workout
Side note
Day 4
Rest
Day 5
Warm up 1 mile walk and cool down
Taking it at slow pace to help body to adjust to the changes.
Day 6
Warm up , cardio 15 min, cool down
Taking it at slow pace to help body to adjust to the changes.
Day 7
Rest
Please repeat the same given videos on rest of the days as it has been given in the table above.
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