If the weather's nice today, get out for a walk and enjoy the sunshine.
Strength & Flexibility Focus: Chest, Shoulders & Triceps
Today you start a whole new workout routine involving a split workout. Today, you're workout chest, shoulders and triceps. Your challenge is to make your own workout. I've provided a list of exercises for each muscle group (I didn't include all available exercises so, if you have a favorite, feel free to choose that) and your mission is to choose 2-3 exercises from each list. You'll perform at least 2 sets of each exercise (although you can do up to 4 sets if you'd like), resting about 30 seconds to a minute in between sets. Use enough weight that you can ONLY complete 12 reps of each exercise. Here ya go!
Chest- Choose 2-3 exercises from the chart (example: chest press, pushups and flyes--or the machine equivalent).
Shoulders - Choose 2-3 exercises from the chart (ex.: military
press, lateral raise and front raise)
Triceps - Choose 2-3 exercises from the chart (ex.: skull crushes,
kickbacks and dips)
Perform at least 2 sets (and up to 4 sets) of 12 reps for each exercise, using enough weight
that you can ONLY complete 12 reps. Rest 30-60 seconds between sets.
Nutrition: Vitamin C
If you've ever had a cold, people probably advised you to get a little extra vitamin C in your diet. Why? Because it's awesome, that's why! Vitamin C is an antioxidant (remember yesterday?) and it also helps your body resist infection and heal wounds. Make sure you get some vitamin C today through citrus fruits, berries, tomatoes or leafy green veggies.
Motivation
Yesterday, you motivated yourself with some good tunes to listen to. Today, I want to introduce you to heart rate monitors. If you don't have one, a heart rate monitor (a watch with a strap that keeps track of your heart rate) is an excellent tool for making sure you're working at the right intensity. Each day your body is different...a heart rate monitor can help you figure out if you need to slow down (it's too high!) or speed up (it's too low!). I have one and I use it during all my cardio workouts. As a result, I'm able to find an intensity that works for my body on any given day. Give it a try.
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