10/21 Wed DAILY DOSE of Exercise Motivation (all over workout)

Wednesday is the perfect day to PUMP UP the BURN!!!!

20 Minute Workout--Accelerate the Burn

by Amy Dixon

These moves, from exercise physiologist and Women's Health columnist Amy Dixon, will increase the rate at which you burn calories by up to 13 percent.

The key to this kind of caloric demolition is a type of workout called a superset, in which you do two moves back to back with zero rest. It will hurt--but you won't be sorry. Because with supersets, you'll not only get that initial (and insane!) metabolic spike, but according to a study from Colorado State University, you'll continue to burn calories at a higher rate for up to 16 hours after you leave the gym. How's that for motivation?

Complete this workout twice a week, opting for a weight at which you can barely eke out the last rep of your final set with perfect form

Recover Right
Proper recovery is key to feeling fab and staying injury-free. Follow these rules from John Berardi, Ph.D., president and founder of Precision Nutrition.

During your workout
Sip an energy drink. Go for one with a 2-to-1 ratio of carbs to protein: any product that has about 24 grams of carbs and 12 grams of protein. Can't find a brand your taste buds can tolerate? Try six to eight ounces of Gatorade mixed with a scoop of whey protein powder.

Post workout
Do 15 minutes of low-impact cardio, then eat ASAP. "Your blood sugar levels are low, so you may feel agitated," Berardi says. That's your body saying "Feed me. Now!" For a quick fix, order this at your smoothie bar: one to two cups of skim or soy milk, one to two cups of frozen fruit, and a scoop each of whey protein and green powder (the latter is packed with recovery-aiding antioxidants).

The next day
Light activity will keep your muscles from tightening up. Walking the dog, taking a yoga class, or chasing your niece at the playground are all legit options.

HERE'S THE WORKOUT (sorry for the long post, but it's a good one!)

Leapfrog

Stand facing a 12- to 18-inch step. With your feet hip-width apart, bend slightly at your knees and jump up onto the step (A). Land quietly, letting your heels hit first and bending your knees as you land (B). Push off with your heels and jump back down, landing softly, heel to toe (C). Continue for 1 minute.

Works entire lower body and heart

 

Bosu Burpie Pushup

Place a Bosu on the floor, dome side down, and stand facing it. With your feet hip-width apart, squat, lean forward, and grab the sides of the Bosu (A). Jump your feet back into plank position and straighten your arms. Brace your abs and do a pushup (B). Jump back into a squat, then stand. That’s one rep.

Works chest and core

SUPERSET 1
Alternate between sets of the Leapfrog and Bosu Burpie Pushup. Complete three sets of each.

Power Knee Tap ’n’ Touch

Climb the Mountain

Get into plank position with your hands shoulder-width apart on a 12-inch-high step (A). Step forward to the front of the bench with your right foot, keeping your left leg straight and your right thigh parallel to the floor (B). With your hands on the step, jump, switch legs in the air, and land with your right leg straight behind you and your left leg bent. Continue hopping to switch legs for one minute. That’s one set.

Works shoulders, chest, core, and lower body

SUPERSET 3
Alternate between sets of Tricep Dip and Reach and Climb the Mountain. Complete three sets of each.

Plank Row and Leg Lift

Place a pair of 5- to 10-pound dumbbells shoulder-width apart on a 12-inch-high step. Get in plank position with your hands on the dumbbells (A). In one motion, lift the right dumbbell until your elbow passes your torso and raise your left leg to hip height (B). Lower and repeat with the opposite arm and leg. That’s one rep.

Works back, core, and glutes

SUPERSET 4
This move is so tough you don’t need to superset it. You’ll know what we mean when you try it!

Ladies - Someone has to do these with me Wednesday!

River? Pam? Who's in??

I'm going to try to run in the morning and do these in the late afternoon (Tabitha is coming to visit, so I'll do them when she leaves)

Since this post is SO LONG, please start a new thread to check in for our daily exercise on Wed, or post in our Wed Round Up Thread:-) Thanks!! Enjoy!!