fludderbye's Journal, 21 April 2014

Week 1- Ready to get moving this week- also have a 5K i am walking in on sunday- witch is needed to counter the Easter effect LOL holiday over back on track

Monday .....work out #1
Total Workout Time: Varies due to PFT
Equipment: A treadmill, track, or marked course, a pull up bar, and a tape measure or ruler (all for the PFT).
Strategy: Gauge your starting point with a PFT that forces you to
push yourself.
Total Calories Burned Estimate: Varies

http://www.fitnessblender.com/v/workout-detail/Total-Body-Warm-Up-Workout-Routine/8e/
Warming up briefly before strenuous activity will help get your body’s systems ready for work and your muscles warm so that you are less vulnerable to injuries and strains.
(8 Minutes)


http://www.fitnessblender.com/v/article-detail/Am-I-Fit-Fitness-Blender-Physical-Fitness-Test/9h/
Documenting your physical fitness will help you see how far you have come by the end of this program. It can also be a great way to
objectively measure your body’s weaknesses and strong points, and
to motivate yourself to improve them. Make sure that you record your results & don’t lose them so that you can measure your progress later.
(Time varies)


http://www.fitnessblender.com/v/workout-detail/Cool-Down-and-Full-Body-Stretch/ak/
Bring your heart rate back down & enjoy your first stretching session.
(12 Minutes)

Extra Credit Burn: Go for a 1-2 mile walk today, at least 4 hours
before or after the scheduled workout session above to get the most
calorie burn benefit from both rounds of physical activity.

Daily Challenge: Write down at least 2 goals that you want to
achieve by completing this program. Keep them with your PFT
scores.

Daily Get Movin’ Motto: If you're sick of starting over, you have to stop quitting. -Unknown

Tuesday.....work out #2
Total Workout Time: 30 Minutes
Equipment: No equipment; dumbbells optional
Strategy: Low impact workout that burns a good deal of calories
without being overly taxing on the body in terms of impact or jarring of the joints.
Total Calories Burned Estimate: 210 – 330

http://www.fitnessblender.com/v/workout-detail/Low-Impact-Cardio-Workout-for-Beginners/a4/
If you pushed yourself hard enough during your PFT yesterday, you
will most likely have some minor residual soreness. Don’t be fooled
by the word “Beginner” in the title of today’s workout; it can be easily adapted to literally any fitness level – if it feels too easy, add extra resistance.

Enjoy these easy days while they last, the workouts are about to get a lot more challenging.
(30 Minutes)

http://www.fitnessblender.com/v/workout-detail/Quick-Cool-Down-Stretch/an/

Extra Credit Burn: Use your lunch break and 15 minute breaks
today at work to go for a walk or at least take a couple of laps around the building.

Daily Challenge: Keep a food diary today. Take an honest look at
your food choices at the end of the day – how are you doing?
Remember, exercise coupled with healthy/moderate eating is by far
and large the fastest way to get results.

Daily Get Movin’ Motto: I don't workout to add days to my life. I
workout to add life to my days. -Ernie Nix


Wednesday...work out #3
Total Workout Time: 59 Minutes
Equipment: Dumbbells, bench or physioball
Strategy: Warm up for the weeks to come with a beginner level HIIT
cardio workout, along with a functional strength training routine and stretch.
Total Calories Burned Estimate: 392 – 587

http://www.fitnessblender.com/v/workout-detail/Body-Firming-HIIT-Workout-for-Beginners-Beginner-HIIT-Home-Workout-Routine/a5/
Moderate cardio combined with light toning exercises in a HIIT
structure (20 seconds on, ten off, three times). There is a warm up
built into this video that will prepare you for the HIIT and the Upper Body Functional Strength routine that follows. No equipment.
(21 Minutes)


http://www.fitnessblender.com/v/workout-detail/Upper-Body-Functional-Strength-Training-Workout-with-Dumbbells/9o/
For functional upper body strength & toning, this video also has a
moderate emphasis on balance, which taxes a larger number of
muscles more compressively and burns more calories. You will need
dumbbells, and a physioball or bench/table.
(27 Minutes)


http://www.fitnessblender.com/v/workout-detail/Upper-Body-Stretching-Routine/8o/
A short upper body & neck stretching video will help ward off stiffness after today’s workout, as well as improve your overall muscle flexibility & elasticity.
(11 Minutes)


Extra Credit Burn: Do 30 extra squats sometime over the course of
the day, best done at least 4 hours before or after your main workout.

Daily Challenge: Every time you are on the phone today, pace back
and forth.

Daily Get Movin’ Motto: When you pray, move your feet. -Old
African Proverb



Thursday....work out #4
Total Workout Time: 44 Minutes
Equipment: None
Strategy: Standing ab exercise & cardio blend, followed by a short but demanding cardio workout & stretch.
Total Calories Burned Estimate: 304 - 405

http://www.fitnessblender.com/v/workout-detail/Standing-Abdominal-Workout-34-Minute-Cardio-Core/ai/

After a short warm up period, we move right into these easy-on-the-
neck exercises for the abdominals, obliques, and lower back. The
standing abs moves in this video engage much more than just your
core, which brings up the total calorie burn of the routine.
(34 Minutes)

http://www.fitnessblender.com/v/workout-detail/Quick-Simple-Toning-and-Cardio-Boot-Camp/9i/
Short, sweet, and moderately painful. This video touches on all major muscle groups briefly, but more importantly, there is an equipment- free, easily executed, lung challenging exercise in between each of the toning moves. This one will get your fat burning furnace stoked & your lungs ready for the harder workouts in the weeks to come.
(10 Minutes)


Extra Credit Burn: Three different times today while you are being
otherwise sedentary, do 2 minutes of Jumping Jacks.

Daily Challenge: Stretch while you are watching your television
shows.

Daily Get Movin’ Motto: One to tackle the common excuse of lack of
time for exercise: “You will never find time for anything. If you want time, you must make it.” -Charles Buxton



Friday......work out #5
Total Workout Time: 51 Minutes
Equipment: None
Strategy: Challenging bodyweight cardio, Pilates inspired leg-toning exercises, and a much-deserved stretch at the end.
Total Calories Burned Estimate: 405 - 525

http://www.fitnessblender.com/v/workout-detail/Calorie-Blasting-Cardio-Boot-Camp-Workout/8t/
The exercises in this cardio routine primarily call upon your lower
body. If you have not done cardio in a long while, this workout may
feel difficult; push yourself but listen to your body and stop whenever you need to. You can hit pause on the video at any point, take longer than 15 seconds rest in between exercises, or just skip out on a couple of the reps. Especially during the bouts of flutter kicks, you are going to “feel the burn” of this routine.
(20 Minutes)

http://www.fitnessblender.com/v/workout-detail/Leg-Slimming-Pilates-Butt-and-Thigh-Workout/89/
This low impact Pilates leg workout makes for a great combo with the higher intensity, higher impact exercises of the Cardio Boot Camp above. These are all thigh toning, butt lifting & firming exercises. Focus on form first and foremost, and realize that you don’t have to go at the same pace as is shown in the video. The abdominals and lower back are also engaged in this video.
(18 Minutes)

http://www.fitnessblender.com/v/workout-detail/Lower-Body-Stretches-A-Stretching-Routine-for-Flexibility/8g/
Lower body stretches like these are going to feel great after today’s workout. Close out the rushed feeling of the rest of the day & enjoy the 13 minutes of slower pace of this video.
(13 Minutes)

Extra Credit Burn: Go for a 1 mile walk after dinner

Daily Challenge: Go the whole day without any foods with
refined/added sugar

Daily Get Movin’ Motto: No pain, no gain. -Unknown






Saturday....Optional
Sunday ....OFF

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1608 kcal

Fat: 62.06g | Prot: 80.57g | Carb: 183.15g.   Breakfast: Egg White, Casa Mamita Medium Salsa, Target Multivitamin, Coffee, Land O'Lakes Fat Free Half & Half, Sweet Additions sweetener. Lunch: Hidden Valley Light Ranch Salad Dressing, Broccoli, Yellow Sweet Peppers, Carrots, Tanimura & Antle Romaine Hearts, Tomatoes, Giant Eagle Zesty Italian Dressing, Parmesan Cheese (Grated), Rothbury Farms Cheese Garlic Croutons, Water. Dinner: Daisy Sour Cream, Borden Shredded Cheddar Cheese, Tostitos Medium Salsa, Pork Loin (Tenderloin), Rosarita Fat Free Refried Beans, White Rice, Tostitos 100% White Corn Restaurant Style Tortilla Chips. Snacks/Other: Zone Perfect Dark Chocolate Nutrition Bar - Caramel Pecan, Frigo Light Mozzarella Cheese Stick, Oranges. more...

3189 kcal

Activities & Exercise: Resting - 1 hour and 30 minutes, Sleeping - 6 hours, Sitting - 8 hours and 30 minutes, Standing - 8 hours. more...