Workout for the week

Sorry for the long absence! Now that my kids are on the school track, I can breathe again.

I'm going to change things up a bit and take a break from the food/exercise journal. I think you get the idea. If it was particularly helpful for you, let me know and I will bring it back in the future.

For now, I'm going to focus on a weekly workout and add in workout and diet tips on the other days.

Here is the workout for the week. You can do this one at home!

1. Find a sturdy chair, or use a bottom step or a bench. Whatever you use, it should be no more than knee height. Step up and down on the bench, starting with the same leg each time, for 5 minutes. Repeat on the other side.

2. Do 20 push-ups (they can be on your knees or full military style). Then, facing away from the same bench/step you used in #1, place your hands on the bench/step, (hands should be behind your buns, fingers facing your buns), do 20 tricep dips. Remember, the more your bend your knees, the easier it is, so adjust as needed. Also, elbows should point back as much as possible, and your buns should be as close to the bench/step as is possible without sitting on it.

3. Do a 1-minute wall sit (back on a wall, knees at 90 degrees, weight on your heels). Shake it out and repeat for a second minute).

4. Repeat #2

5. Do 50 crunches with feet flat on the floor. Then, twist your knees as far to the right as you can do comfortably, shoulder blades still on the floor. Crunch up to the center 50 times. Repeat with knees to the left.

6. Repeat #2

This is an all-over body workout that should take 30-45 minutes depending on how many breaks you take. Do this every other day until Monday, when I'll send another workout your way.

Between now and then, if you get chance to go to Big 5, Dick's, Target, TJ Maxx, Fred Meyer, or any other store that carries exercise bands, pick up a medium intensity band. Also, a jump rope will come in handy soon, so grab one of those as well. When you stand on the jump rope with both feet, you should be able to bring the handles to your chest (elbows will be at 90 degrees).

Have fun! I'd love to know how the workout goes, so keep me posted!!!