(770) City of Spring Hill 1 st 4 weeks Workout Program

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1 (770) City of Spring Hill 1 st 4 weeks Workout Program Monday: It s not where you begin that matters but where you finish that makes all the difference. *If you wear a fitness tracker move 10,000 steps daily. That s the equivalent of 5 miles* At the Office: Get up and move! Make sure every 30 minutes you are taking a break from sitting and walk around. Walk the room while you make phone calls or read important documents. Add in standing calf raises every time you get up to walk around. *For distance measurement you can run.25 miles on a treadmill or think of running the length of 4 football field lengths* Run.25 miles 15 Squats (HEAVY BACK SQUATS FOR ADVANCED) 3 Rounds of: Run.25 Miles 15 Push Ups (DROP TO KNEES WHEN NEEDED) 2 Rounds of: Run.25 Miles 25 Walking Lunges (25 EACH LEG HOLD DUMBBELLS FOR ADVANCED) (Keep Track of time on 4,3,2 round workouts and try and beat previous weeks time and rounds) *ADD ON FOR INTERMEDIATE/ADVANCED* 1 Minute each for 2 Rounds: Jump Squats Mountain Climbers Jumping Jacks (PLANK JACKS FOR ADVANCED) V-Sit Ups (HOLD WEIGHT IF ADVANCED) Plank (PLANK WALK-UPS FOR ADVANCED) Cardio 1 Mile Run for TIME (TRY TO BEAT TIME EACH WEEK)

2 Exercise Tip: When you squat, you want to make sure the movement is like sitting back in a chair and make sure your knees don t extend over your toes! Tuesday: Small daily improvements are the key to staggering long-term results. At the Office: Don t forget to get up and move every 30 minutes at minimum. On top of that, every hour find stairs nearby and walk up and down them for 5 minutes at a pace slightly faster than you would normally walk up stairs. This will get your heart-rate up and keep your metabolism working as hard as you are! Cardio - Sprint.10 Miles, Walk.10 Miles (10 ROUNDS FOR TIME) *.10 miles is the equivalent of 200 steps on a pedometer or just one length of a football field* Abs leg raises & 100 crunches & 10 Min Plank (Break up Total #'s as needed but complete total reps and time for plank) *options for plank include dropping to knees or have arms fully extended* Exercise Tip: When performing a plank it is important to keep the core tight so as not to put pressure on the lower back. Regular Plank Modified Plank on Knees Modified Plank on Hands

3 Wednesday: You re only one workout away from a good mood. At the Office: Sit at a desk chair all day? Sit at on the edge of the seat with shoulders back. Put your bodyweight on your left leg and lift the right foot slightly off the ground. Stand up using only your left leg and feel the work in your quads. Repeat this times and then repeat on right leg. Try this exercise every hour you re at work! Run/Sprint for 3 min. Walk for 1 min. 15 Squats w/ Arms Overhead (SQUAT TO OVERHEAD SHOULDER PRESS WITH WEIGHTS IF ADVANCED) 15 Forward Alternating Lunge (15 ON EACH LEG, HOLD DUMBBELLS FOR ADVANCED) 15 Bicycle Crunches (15 ON EACH SIDE) Run/Sprint for 3 min. Walk for 1 min. (Keep track of time on all 4 rounds and try to beat that time every week) *ADD ON FOR INTERMIDATE/ADVANCED* As Many Rounds as Possible in 10 Minutes: 15 Burpees (OR MODIFIED BURPEES) 15 Push Ups (DROP TO KNEES WHEN NEEDED OR CLAPPING PUSH UP FOR ADVANCED) 15 Jumping Jacks (STAR JUMPS IF ADVANCED) 15 Floor Sit Ups (LEGS FLAT AND ARMS OVERHEAD IF ADVANCED) Run/Sprint for 3 min. Walk for 1 min. Cardio: Run/Jog 1 Mile for Time Exercise Tip: When you squat with arms overhead, make sure your chest stays lifted up.

4 For the alternating lunge, lunge forward with one leg and return to center. Don t let the knee that s lunging extend over the toe. Repeat on each side. Thursday: No matter how slow you go you are still lapping everybody on the couch. At the Office: If you have a resistance band you have an entire full body workout! Try adding in some bicep curls throughout the day while you re sitting at your desk or on the go. Cardio - Sprint.25 Miles, Walk/Recover 2 Minutes (6 Rounds, 8-10 Rounds Advanced) Abs Sit Ups (Sit up-stand Ups for Advanced, Start on Back and go to standing position, use hands if needed) 100 Mountain Climbers (50 on each leg) 3 Min Superman 3 Min Plank 2 Min Side Plank per side Exercise Tip: For mountain climbers, you are holding a plank position on your hands and then alternating bringing each knee as close to the elbow as you can.

5 When performing superman, lay on your stomach and lift shoulders, arms, and legs off the ground at the same time. This strengthens your core and lower back. Just like a regular plank, a side plank can be modified to hands or knees. Keep the core tight so as not to put pressure on the lower back. Friday: Strive for progress, not perfection. At the Office: Incorporate every office tip of the week at some point during your day! Sprint 20 seconds, walk/recover 10 seconds (REPEAT 8 TIMES FOR 4 MINUTES TOTAL) 1 Round for Time: 20 Jump Squats (Hold a squat position and jump up and down) 15 Burpees or Modified Burpees 15 Squats (WEIGHTED FRONT SQUAT FOR ADVANCED) 15 Jump Squats 12 Burpees 12 Squats 10 Rounds for Time: 5 Tricep Bench/Chair Dips (USE LEGS FOR ASSISTANCE IF NEEDED, REAL DIPS FOR ADVANCED) 8 Slow Push Ups (DROP TO KNEES IF NEEDED) 1 Minute Wall-Sit (HOLD WEIGHT OVERHEAD AND SHOULDER PRESS FOR ADVANCED) 3 Rounds for Time: 45 Seconds of Skipping in Place 45 Seconds of Jumping Jacks (STAR JUMPS FOR ADVANCED) 45 Seconds of Ice Skater Jumps (Jump Side to Side) 45 Seconds Mountain Climbers

6 Cardio 2 Mile Run for Time (Keep Track of time on 1 Round and 3 Round workouts and beat time every week) Exercise Tip: Make sure even when doing a jump squat to have good form while getting the heart-rate up. Use arms to help lift yourself off the ground. For a modified burpee remove the push-up; just hold a plank before jumping back up. Like on Facebook: 123totalfitness.com Follow on Instagram: 123totalfitness Website: Phone: (770) niroyston@123totalfitness.com *NOTE: ALL EXERCISES CAN BE MODIFIED FOR YOUR OWN ABILITY LEVEL AND SCHEDULE. IF YOU HAVE ANY MAJOR HEALTH CONCERNS PLEASE CONTACT TRAINER FOR EXERCISE TUTORIALS FOLLOW 123 TOTAL FITNESS ON YOUTUBE

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