By Kia Edwards
This is the fourth and final work-out in the four week program. Congratualtions to those of you who have kept up through the four weeks
If you’re just starting, don’t worry! It’s not too late to join. Additionally, if you found weeks 1 through 3 to be particularly challenging, you can repeat one of them this week in order to continue building necessary strength. This is by far the most challenging week, so feel free to take breaks during the workout. Also, know your limit. If you feel dizzy, STOP. Should you have any questions, please contact me at HYPERLINK “mailto:kia@lafortesse.com”Kia@LaFortesse.com and I will respond as quickly as possible. It’s the last week- get ready!!
As a trainer who mainly focuses on in-home exercise, I can tell you that a gym is not necessary to keep fit. A few pieces of basic equipment and a small space can help you achieve or maintain a healthy fitness level. This month, I’ll give you weekly exercise plans to help you reach your goals without having to go to the gym. They are simple, yet effective and can be done by nearly everybody. Each workout should start with a short warm-up to get your muscles ready and end with a quick stretch.
What you’ll need:
Dumb bells: 10-15lbs or Resistance Bands
An exercise mat, preferably one with good padding to protect your back
Good sneakers
Optional pieces:
Exercise ball
Medicine Ball (8-12lbs)
Jump rope
Monday: cardio - Aim for 45min of interval cardio such as jogging mixed with running
Tuesday: Upper Body - Do these with as little rest as possible
Bicep Curls: 15 - Lateral raises: 15 - Front Raises: 15 - Push-ups: 15 - Rest: 30sec to 1 minute - Lying leg lifts: 15-20 - Sit-ups (with medicine ball): 25 - Plank: 1min hold Repeat 1x
Wednesday: Rest and Stretch
Thursday: Speedy Lower Body and Core - Do with minimal rest in between - Jump rope: 50-100 - Weighted Squats: 25 - Walking Lunges: 4 times across room - Calf Raises with weight: 50 - Crunches: 50 - Reverse Crunches: 25 Repeat 1-2x
Friday (almost done!): Interval cardio - 30min alternating between moderate to high intensity cardio and low intensity cardio. For example: jogging with a mixture of moderate running
Saturday: Full Body Workout - Let’s go, champ!
Jump rope: 75-100 (or more if you can) - Bicep Curls: 15 - Overhead Presses: 15 - Lateral Raises: 15 - Front Raises: 15 - Push-Ups: 15-20 - Jump Rope: 75-100 - Squats: 25 - Calf Raises: 50 - Squat Hold against wall (weights optional, but encouraged): 1min.- Walking Lunges: twice across room - Sit-ups: 30 - Leg Raises: 20-25 - Bicycles: 20 - Plank: 1min
Sunday: Rest, Recover, Feel Awesome
Kia Edwards is a certified personal trainer and nutrition specialist who lives in New York City. She studied French and Economics at Colgate University, spent 15 years as a high-level competitive gymnast and 6 years as a gymnastics coach. Her business, La Fortesse At Home Fitness Training, helps clients get healthy with simple at home exercises and nutrition counseling. www.LaFortesse.com