This weeks workouts

This week is all about control. You don't need a lot of equipment to lose weight nor to increase your fitness levels. This week is split between no weights and heavy dumbbells. Even if you don't belong to a gym you can get an effective workout at home....Why does working out at home sometimes not work for people? Well, this is because of distractions. At the gym you go to workout, there's not much else to do there once you walk in the front door. At home there's cleaning, phones, computer, family, friends, etc...there's distractions bursting out of the walls. If you can be disciplined enough to ignore the phone, and to not see the comfy couch as a means of relaxation, then you'll succeed. So, it's totally do-able, it's just harder to maintain a good schedule.

As with any other part of implementing a life change, it's all about making the DECISION and STICKING with it. Shut off the phone and TV, purchase equipment and set up an exercise area (and don't use it to hand laundry off of!) Be economical. Don't buy a bunch of equipment you'll never use. As this weeks workout show, you don't need much. Be smart. The better the equipment you have the more likely you'll be to use it!

Here's This Weeks Workout.

Workout Plan

Well, I did my Body Combat certification over the last weekend and ended up on strict bed rest from it...*sigh*...it's the story of my life...but I did make it through 30+ hours of kickboxing in only 3 days so I guess I can't complain!

Here is the workout for the coming week. To access this PDF just use the username: kickbutttidbits and the Password: Kickbuttmama

Workout Plan 1

Be sure to keep your eyes on the goal - not only your eyes, but also your inner vision. I know it sounds corny but it's soooo true and I've seen it a million times. Visualize the changes occuring. Don't just see the end result (although having a clear idea of exactly where you are going is important), but visualize the stages your body will go through....see yourself 5 lbs lighter, then 10 lbs, etc. This visualization will help quiet those counterproductive voices in your mind, as well as help you see exactly the changes you're working so hard for!!!

Remember no goal is impossible to achieve, you just have to be willing to do the work!!!

Next Workout Plan

DAYS 1 / 3 / 5

CARDIO SET: (20 reps, 3 sets)
Jumping Jacks
Push-ups
Crunch
Lunge Switch (stand in lunge position and hop to the other side)
STRENGTH SET: (15 reps, 3 sets)
Squat series (wide, feet together, 1 foot)
Arnold Press
Lunge Curl Overhead Press
French Press
Sumo
CORE SET: (18 resp, 4 sets)
Jack knives
Knee pull-ups
Cross crunch

Days 2 / 4 / 6

CARDIO:
Jog / Walk combo (25 minutes)
STRENGTH / CORE SET: (12 reps, 3 sets)
Push-ups
Heel Press
Call Crunch
Wall Push-up Rotation
Lunge Knee

Day 7:
Rest