21 day Jump Start Plan

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Leslie Campbell
5 years ago
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21 day Jump Start Plan Welcome to your CollabFitness Jump Start workout calendar! This is a suggested workout plan to ignite your fitness. Repeat this same format for 21 days.

1 21 day Jump Start Plan Welcome to your CollabFitness Jump Start workout calendar! This is a suggested workout plan to ignite your fitness. Repeat this same format for 21 days. Remember, you are your best motivator to get out there and MOVE, find others to move with you and you ll find fitness success. We re here to cheer you on! A few reminders: Be prepared and be safe. Wear proper clothing and shoes. Be in a safe non slippery space, free of distraction and unnecessary objects lying around. Always do a warmup and cool down before and after a workout. Drink plenty of water during exercise. If you re new or just returning to fitness, start with small steps and movements (for our purposes, take option #1) that you can do to build stamina. Stop if something hurts or doesn t feel right. Listen to your body. Perhaps find a friend to join you. Challenge yourself to do the best you can and always have fun! Yours in Fitness, Fun & Friendship, Michelle Spore CollabFitness.com #neverworkoutalone Please Note: Physical exercise can be strenuous and subject to risk of serious injuries. By reading this, you agree to use common sense when exercising, that if I and/or my minor engages in any physical exercise or activities today, I/we do so entirely at your own risk and you assume all risks of injury, illness or death.

2 CollabFitness JumpStart Workout = 7 days of fitness CARDIO + Flexibility Training Day (1 2 days/week) TOTAL BODY Conditioning Day, (mix of cardio & strength) with or without impact (2 days/week) STRENGTH TRAINING Day (2 days/week) TRUE REST (nothing!) or ACTIVE RECOVERY Day (aka PLAY DAY!) (1 2 days/week) CARDIO + Flexibility Training Day Approx 40 min Workout focus is building cardiovascular endurance and flexibility training. Cardio benefits can include: Weight loss, increase in exercise tolerance, reduction in body weight, improved heart health, increased metabolism, feel good hormones released, improved recovery ability. Flexibility benefits can include: muscles and joints at their optimum, stress reduction, improved balance and posture, reduced risk of injury, improved performance in everyday activities as well as in exercise. Cardio and flexibility are the best exercises to get lost in your thoughts. Once the initial adjustment period for your body has taken place into the exercise, you ll find that you have caught your stride and can endure a bit longer. Ideas for Cardio/Flex Day: CollabFitness: We include flexibility training in most of our workouts you ve got this covered if you re working out with us! Join CollabFitness s next fitness session if you haven t already! On your own: Do minimum of 30 minutes of cardiovascular activity: swim, bike, walk, jog, attend a fitness class, hike or run continuously for 30 minutes. Find your appropriate level to endure to the end. Flexibility training (stretching major muscle groups on your own) for 5 15 minutes. Stretching should never be painful. The focus should be on bringing the muscle to a point of slight tension Hit the gym for a great group fitness experience. Grab a friend and workout together.

3 Online: Alternatively do cardio and stretching with online videos. Here are 2 suggestions: Cardio Training video: (Fitness Blender Low Impact Cardio) Yoga Flex Training Video: (Ardha Chandrasana tutorial) Recover with water and good nutrients. TOTAL BODY Conditioning Day Approx min Equipment: a timer Workout focus is building strong muscles and a strong cardiovascular system with the total body conditioning approach. It leads to great fitness gains including an acceleration in weight loss. Benefits of total body workouts: The combination of resistance training with aerobic activities may be the best to [support] a weight management program. Aerobic exercise is good for burning calories during the activity, but the more muscle mass you build (or maintain), the more calories you burn on a 24 hour basis. - APFA.com Total body workouts can be challenging but also exhilarating. Trying new movements, and building muscle wakes the body up to new possibilities and helps with feeling better in everyday living! Ideas for Total Body Conditioning Day: CollabFitness: We include total body conditioning 3 4 days per week that are fun and effective! On your own: Step 1: Warm Up Do 5 minutes of warm up exercises. Begin slow then increase in intensity. Movements: 20 jumping jacks, march or jog in place for 30 seconds, 10 slow burpees, 20 lunges, 20 squats and repeat for the duration. Step 2: Circuit

4 Using a timer, perform each exercise for the recommended amount of time. Do each exercise in order back to back, with a 10 second transition in between exercises. Take a second break in between each set. 4 exercises = 1 set. REPEAT set 3 4 times through. 4 Total Body Exercises are: seconds forearm plank (knees or toes) seconds squats, fast squats or squat jumps seconds march, jog on the spot, or high knee run seconds backward stepping lunges or jumping lunges second break (Listen to your body during the breaks: When your breathing has slowed down a bit you know it s time to begin again on the next set. This type of training brings huge results quickly!) REPEAT set 3 4 x's through (Listen to your body: if you are thoroughly tired then stop, if you have energy to do another set, then go for it! Perhaps 1 set is enough today. Perhaps you need a challenge and can do all 4 sets. You take charge of the work you should to today!) Step 3: Core Circuit Repeat the following 4 core exercises 2 times through: 1. Crunches x Bicycles "criss cross abs" x 20 (each side, or 40 total) 3. Pushups x 10 (knees or toes) 4. Inchworms x 5 Cool Down / Flexibility Stretch all the major muscles that you worked today (arms, legs, etc.) Online: Warm up video (5 min) 40 Minute Fat Blasting Total Body Strength Training and Toning Workout with FitnessBlender.com Core focused video for approx 5 10 min: Suggested video: kqs0 "Yoga Core on the Floor" Cool down/stretch: Yoga cooldown::

5 Total Body Conditioning Day CollabFitness: Our total body conditioning days are the foundation for your fitness change! We have seen many clients lose weight and get stronger because of our workouts. Our small group exercise classes work. We offer the energy and encouragement, avariety in exercises, functional training and. torching upwards of 600 calories/hr what s not to love about bootcamp style group training?our bootcamps are traditionally structured with a mix of both mid and high intensity aerobic and body weighted exercises. Why not join us today?! On Your Own: Equipment: a time Length of time: approx 55 min Bootcamp workouts challenge every muscle in your body and with little rest in between each set; you're bound to feel the burn and intensity. You TRY BY ANY MEANS POSSIBLE to have a friend with you to complete this. By constantly moving for an hour, your body has no time to rest, therefore it adapts to work more efficiently creating a stronger, more fit body.this is challenging for your body and mind but is also a very effective way to train. This is best done with a partner or group of friends. But if you re on your own, know that we re here cheering you on! Warm Up (5 8 min) Jog on the spot 20 seconds Arm Circles, forward and back x 10 forward then x 10 backwards Shoulder taps (aka swing arms laterally giving yourself quick hugs) x 5 Shoulder/rotator rolls x 10 Pushups x 10 Down Dog to planks x 5 Runner s Hip Opener, each side 15 seconds High Kicks with toe touch (10 times through) On hands & knees, alternative leg raises Fast feet x 4 to high knees x 3 (5 times through) Inchworms x 5 Squats x 10 Skiers (or side to side hops) 20 seconds 3 laps run (or run on the spot for 1 minute)

6 Repeat warm-up sequence twice through or until you ve reached a max of an 8-10 minute warmup. A:B:A s Do all 5 sets 3 x s through; 30 seconds on each exercise = 90 seconds ea set 5 Sets, repeat all 3 times through for a massive workout. You ll do exercise A, then B, then back to A again for a total of 90 seconds of work in each set. SET 1 - Total Body Back to back exercises, 30 seconds on each exercise A: Pushups B: Bear Crawl forward and back A: Pushups SET 2 - Lower Body (Legs, Elevated Heart Rate) Back to back, 30 seconds on each exercise A: Forward lunge to backward lunge (Right leading) B: Hamstring pulses (reverse planks) A: Fwd lunge to backward lunge (Left leading) SET 3 - Range of Motion, Legs & Cardio (Legs, Elevated Heart Rate) Back to back, 30 seconds on each exercise A: Sumo Jump Squat B: Squat Pulses, arms overhead A: Sumo Jump Squat SET 4 - Upper Body & Core/Cardio Back to back, 30 seconds on each exercise A: ½ Cobra Pushups B: Mt. Climbers

7 A: ½ Cobra Pushups Set #5 (HIIT, Drills, Speed, Agility, Reactive, Elevated Heart Rate, Legs) Back to back, 30 seconds on each exercise A: Lateral shuffles, hands up (small room option: step touch, or power lateral skaters) B: Sprint/Jog (small room option: high knees or jog on the spot) B: Lateral shuffles, hands up (small room option: step touch, or power lateral skaters) Do all 5 sets 3 times through with minimal recoveries. **End with stretching all major muscle groups.** Online Warmup video video winter warm up part 1/ Fat Burning Cardio Bootcamp Butt and Thigh Workout (with Low Impact Modifications) video burning cardio bootcamp butt and thighworkout with low impact modifications Interval Training Workout Toning and Cardio Boot Camp video training workout toning and cardio b oot camp Core video Cool Down video Recovery Day(s) Can either add additional cardio day or take 2 days off. Recovery days are just as important as your workout days. Here s a great article that describes the benefits of recovery from exercising:

8 Active Rest = PLAY Day! Just because we re adults doesn t mean we shouldn t play. It s what being young at heart is all about, and you learn some valuable lessons along the way. Get outside and PLAY with your family and friends, or on your own; Learn a new activity; Leisurely hiking, biking, swimming, etc. If at home, garden, household projects, dance, etc Any activities that move your body in a fun way. Yoga & stretching A restorative yoga practice or simple stretching could be just what your body needs! Here are a few ideas, or a few friends at a local studio! minute restorative yoga and meditationvideo True REST Day= Take a true break! Extra sleep, laughter, lots of water, trying new healthy recipes, light yoga, relax... whatever rejuvenates you and your loved ones! Congratulate yourself on a hard working week. You deserve this break!

8-Week Body Transformation (Week 1 & 2) #JSohActive

8-Week Body Transformation (Week 1 & 2) #JSohActive WARM UP (5 10 Mins) 5-Minute Morning Stretches to Power Your Day (Video Link: https://youtu.be/epabz6dgapw) MONDAY, WEDNESDAY, FRIDAY (High Intensity)