May 4-Week Summer Shape Up

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Yesterday, I introduced our May 4-Week Summer Shape Up, a challenge to exercise for the month of May. I hope you join me! Without further ado, I give you the luminous Abby Bounds, creator of the workouts »»»

Hi! My name is Abby Bounds and I am a certified Holistic Nutrition Consultant, specializing in diet analysis, meal planning, and general nutrition support. I believe God created food for more than sustenance alone, that it is meant to be enjoyable as well as healing. My dream is to use my certification to first, help others achieve health and lifestyle goals, and second, to be an added financial support for our household.

I absolutely love food, working out, and spending time doing pretty much anything in Austin, Texas with my best friend, who also happens to be my husband : ]

I am so excited Aanna invited me to share a workout challenge with y’all! I love, love her blog, and I hope many of you, no matter where you are physically, will take this challenge, and report back after about your progress!  

YOU CAN DO IT!!

Eating well for your specific body type and exercise go hand in hand with achieving health goals. If you’re desiring nutrition support during this program or wanting more info about my services go to my blog, Facebook, or feel free to email me at abbyg.bounds@gmail.com.

<><><><><><>MAY 2013 Four Week Summer Shape Up<><><><><>

Workouts can be performed anywhere and everywhere.

Workout will be 45-60 minutes, 5-6 days each week.

What you need :: 5-10 pound dumbbells OR any household item heavy enough to make it difficult to perform last 2 repetitions (1 gallon milk jug filled with sand or water, paint cans, etc.)

MWF // Strength + Sweat

Consisting of 5 (or a variation of 5) basic and highly effective moves :: Push-Ups, Lunges, Squats, Planks, and Supermans.

TTh // Speed Play + Core

Speed play or interval training is a proven fat blasting cardio workout. Core work will prep those ab and back muscles to be revealed this summer, and improve posture and overall strength.

Sat OR Sun // 1 hour of outdoor recreation

HAVE FUN!

_DISCLAIMER_

Please exercise at your own liability, this program is designed for healthy individuals. Please obtain approval from your healthcare provider.

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Wednesday, May 1st  // Strength + Sweat

  • 5-10 minute warm-up (variation of a slow jog in place, jump and jacks, high knees, or dance)!
  • 15-20 body weight squats
  • 8-10 push ups
  • 15-20 lunges
  • 10 dumbbell plank rows
  • 15-30 second plank hold
  • 30 jumping jacks
  • Repeat for a total of 3 times!
  • 10 minute STRETCH (the key to long lean muscles)!

Thursday, May 2nd // Speed Play

  • 5 minutes of walking or slow jogging
  • 3 minutes of running at a comfortable pace (5-6 on an effort scale of 1-10)
  • 30 seconds at an uncomfortable pace (8-9 on scale of 1-10)
  • Repeat 5 times
  • Cool down for 5 minutes
  • 30 crunches
  • 15 second plank
  • Repeat 3 times
  • Stretch 5 minutes
  • Total about 30-40 minutes

Friday, May 3rd // Strength + Sweat

Saturday or Sunday get outside and play! 40 minutes to an hour of walking, jogging or whatever you wish with a loved one! HAVE FUN!

Monday, May 6th // Strength + Sweat

Tuesday, May 7th // Speed Play

  • 5 minutes of walking or slow jogging
  • 3 minutes of running at a comfortable pace (5-6 on an effort scale of 1-10)
  • 30 seconds at an uncomfortable pace (8-9 on scale of 1-10)
  • Repeat 5 times
  • Cool down for 5 minutes
  • 30 crunches
  • 15 second plank
  • Repeat 3 times
  • Stretch 5 minutes
  • Total about 30-40 minutes

Wednesday, May 8th // Strength + Sweat

Thursday, May 9th // Speed Play

  • 5 minutes of walking or slow jogging
  • 3 minutes of running at a comfortable pace (5-6 on an effort scale of 1-10)
  • 30 seconds at an uncomfortable pace (8-9 on scale of 1-10)
  • Repeat 5 times
  • Cool down for 5 minutes
  • 30 crunches
  • 15 second plank
  • Repeat 3 times
  • Stretch 5 minutes
  • Total about 30-40 minutes

Friday, May 10th // Strength + Sweat

Saturday or Sunday get outside and play! 40 minutes to an hour of walking, jogging or whatever you wish with a loved one! HAVE FUN!

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Monday, May 13th // Strength + Sweat

  • 5-10 minute warm-up (variation of a slow jog in place, jump and jacks, high knees, or dance)!
  • 15 squat twist + press
  • 12 each side single leg dead lift + fly
  • 12 each side, side lunge row + press
  • 8 chaturanga’s with a kick
  • 10 plank twists
  • 10 v-sit curl + press
  • 10 minute STRETCH  

Tuesday, May 14th // Speed Play

  • 5 minutes of walking or slow jogging
  • 3 minutes of running at a comfortable pace (5-6 on an effort scale of 1-10)
  • 30 seconds at an uncomfortable pace (8-9 on scale of 1-10)
  • Repeat 5 times
  • Cool down for 5 minutes
  • 30 crunches
  • 15 second plank
  • Repeat 3 times
  • Stretch 5 minutes
  • Total about 30-40 minutes

Wednesday, May 15th // Strength + Sweat

  • 5-10 minute warm-up (variation of a slow jog in place, jump and jacks, high knees, or dance)!
  • 15-20 pushups
  • 15-20 kettle swings (with dumbbell or other weighted item)
  • 15-20 plank rows with dumbbell
  • 15-20 stand up mt. climbers with dumbbells
  • 30 v-sit twist with dumbbell + scissor legs
  • 10 super woman rows + 10 minute STRETCH

Thursday, May 16th // Speed Play

  • 5 minutes of walking or slow jogging
  • 3 minutes of running at a comfortable pace (5-6 on an effort scale of 1-10)
  • 30 seconds at an uncomfortable pace (8-9 on scale of 1-10)
  • Repeat 5 times
  • Cool down for 5 minutes
  • 30 crunches
  • 15 second plank
  • Repeat 3 times
  • Stretch 5 minutes
  • Total about 30-40 minutes

Friday, May 17th // Strength + Sweat

  • 5-10 minute warm-up (variation of a slow jog in place, jump and jacks, high knees, or dance)!
  • 15-20 lunges with twist
  • 15-20 tummy tucks (rt knee to rt elbow etc)
  • 15-20 bridge hold with triceps
  • 5-10 burpees
  • plie squat hold with 20 fast hammer bicep curls
  • 10 L-crunches with 1 weight in hands SLOW
  • 10 minute STRETCH

Saturday or Sunday get outside and play! 40 minutes to an hour of walking, jogging or whatever you wish with a loved one! HAVE FUN!

Monday, May 20th // Strength + Sweat

  • 5-10 minute warm-up (variation of a slow jog in place, jump and jacks, high knees, or dance)!
  • 15 squat twist + press
  • 12 each side single leg dead lift + fly
  • 12 each side, side lunge row + press
  • 8 chaturanga’s with a kick
  • 10 plank twists
  • 10 v-sit curl + press
  • 10 minute STRETCH  

Tuesday, May 21st // Speed Play

  • 5 minutes of walking or slow jogging
  • 3 minutes of running at a comfortable pace (5-6 on an effort scale of 1-10)
  • 30 seconds at an uncomfortable pace (8-9 on scale of 1-10)
  • Repeat 5 times
  • Cool down for 5 minutes
  • 30 crunches
  • 15 second plank
  • Repeat 3 times
  • Stretch 5 minutes
  • Total about 30-40 minutes

Wednesday, May 22nd // Strength + Sweat

  • 5-10 minute warm-up (variation of a slow jog in place, jump and jacks, high knees, or dance)!
  • 15-20 body weight squats
  • 8-10 push ups
  • 15-20 lunges
  • 10 dumbbell plank rows
  • 15-30 second plank hold
  • 30 jumping jacks
  • Repeat for a total of 3 times!
  • 10 minute STRETCH

Thursday, May 23rd // Speed Play

  • 5 minutes of walking or slow jogging
  • 3 minutes of running at a comfortable pace (5-6 on an effort scale of 1-10)
  • 30 seconds at an uncomfortable pace (8-9 on scale of 1-10)
  • Repeat 5 times
  • Cool down for 5 minutes
  • 30 crunches
  • 15 second plank
  • Repeat 3 times
  • Stretch 5 minutes
  • Total about 30-40 minutes

Friday, May 24th // Strength + Sweat

  • 5-10 minute warm-up (variation of a slow jog in place, jump and jacks, high knees, or dance)!
  • 8-10 push ups
  • 15-20 squats with shoulder press
  • 15-20 reverse lunges with bicep curls
  • 15 dead lifts
  • 15-20 plie with triceps
  • 20 high plank tummy tucks (rt knee to rt elbow etc)
  • 10 minute STRETCH  

Saturday or Sunday get outside and play! 40 minutes to an hour of walking, jogging or whatever you wish with a loved one! HAVE FUN!

Monday, May 27th // Strength + Sweat

  • 5-10 minute warm-up (variation of a slow jog in place, jump and jacks, high knees, or dance)!
  • 15 squat twist + press
  • 12 each side single leg dead lift + fly
  • 12 each side, side lunge row + press
  • 8 chaturanga’s with a kick
  • 10 plank twists
  • 10 v-sit curl + press
  • 10 minute STRETCH  

Tuesday, May 28th // Speed Play

  • 5 minutes of walking or slow jogging
  • 3 minutes of running at a comfortable pace (5-6 on an effort scale of 1-10)
  • 30 seconds at an uncomfortable pace (8-9 on scale of 1-10)
  • Repeat 5 times
  • Cool down for 5 minutes
  • 30 crunches
  • 15 second plank
  • Repeat 3 times
  • Stretch 5 minutes
  • Total about 30-40 minutes

Wednesday, May 29th // Strength + Sweat

  • 5-10 minute warm-up (variation of a slow jog in place, jump and jacks, high knees, or dance)!
  • 15-20 pushups
  • 15-20 kettle swings (with dumbbell or other weighted item)
  • 15-20 plank rows with dumbbell
  • 15-20 stand up mt. climbers with dumbbells
  • 30 v-sit twist with dumbbell + scissor legs
  • 10 super woman rows + 10 minute STRETCH

Thursday, May 30th // Speed Play

  • 5 minutes of walking or slow jogging
  • 3 minutes of running at a comfortable pace (5-6 on an effort scale of 1-10)
  • 30 seconds at an uncomfortable pace (8-9 on scale of 1-10)
  • Repeat 5 times
  • Cool down for 5 minutes
  • 30 crunches
  • 15 second plank
  • Repeat 3 times
  • Stretch 5 minutes
  • Total about 30-40 minutes

Friday, May 31st // Strength + Sweat

  • 5-10 minute warm-up (variation of a slow jog in place, jump and jacks, high knees, or dance)!
  • 15-20 lunges with twist
  • 15-20 tummy tucks (rt knee to tr elbow etc)
  • 15-20 bridge hold with triceps
  • 5-10 burpees
  • plie squat hold with 20 fast hammer bicep curls
  • 10 L-crunches with 1 weight in hands SLOW
  • 10 minute STRETCH

<><><><><><><><><> YOU DID IT!! <><><><><><><><><>


Posted by Aanna on Wednesday, May 1st, 2013


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