Jump Jump!!!

Want to get some definition in your legs? Or maybe you want to add strength and power. Well, take advice from Kris Kross and Jump Jump!

Jumping works all of the major muscle groups in the legs. Because it works so many different muscles, you will also be less likely to get injured during activity. It will help you add strength, power, speed and agility. It will also get that heart pumping to burn more calories.  

Another great thing is that you don’t need any equipment. You can do them in the comfort of your own home or yard. Here are a few of my favorites.

Jump Squat: http://www.youtube.com/watch?v=AbVigSc5KY0&feature=plcp

Jump Slit Squats: http://www.youtube.com/watch?v=nQk3J5iijTk&feature=plcp

Lateral Bench Jumps: http://www.youtube.com/watch?v=sU7g78IHY2Y&feature=plcp

Do each of these for 30 sec then rest 1 min and repeat. Do them at least twice a week.

Enjoy Life - Workout!

Mandy

Don't skip out!

What is the one piece of exercise equipment that you can buy for under $20, take with you anywhere and get a great workout? THE JUMP ROPE!

Jump roping is considered a full body workout and helps improve balance, agility, coordination, speed, aerobic and anaerobic conditioning and strength. You can also burn an average of 13 calories per minute, which will help the waist line.

Finding the right length = If you are standing with your feet together on the center of the rope, the handles should come to your armpits.

Benefits of Jumping Rope:

• Cheap
• Portable
• Easy (for most)
• Great workout. 10 mins of jumping rope burns the same amount of calories as jogging for 30 min.
• Fun! You can even do it with your kids.

 So don’t skip out on your jump rope workout J

Enjoy Life – Workout!

Mandy

Interval Training

Interval training is a method of training where you increase and decrease the intensity of your workout. Essentially your goal is to push your body past your aerobic threshold for and return to your normal conditioning level.  For example, if you are comfortable walking on the treadmill at 3.5 mph, you would switch to a slow job (maybe 5 or 6 mph) for 30 sec to 1 min and then walk about at 3.5 for 2-3 min.

If you need to know how much to increase your intensity, here is a tips. Your heart rate during the intense portion of the workout should be around 85% of your max heart rate. During your normal conditioning level your heart rate should be around 70% of your MHR. To calculate your MHR, take 220 and subtract your age.

Who should be doing interval training?

Everyone! Interval training helps improve speed, strength and endurance.

How often should I do it?

When starting off you only want to do 1-2 interval training sessions a week.  This will give your body time to recover. I=

Will it help me lose weight?

By now I think everyone knows that you have to burn more calories than you consume to lose weight. Interval training does increase your aerobic capabilities, but it also allows you to work harder longer, which helps you burn more fat and more calories. So YES, it will help you lose weight.

Sample Workout

Low intensity for 2 min
High intensity for 1 min
Repeat for 30 min.

Make sure you warm-up and cool down.

This can be done, running, walk/jogging, swimming, jump roping, biking or doing the elliptical.

Enjoy Life - Workout!
Mandy