One of the great benefits of working out is
boosted immunity! With cold and
flu season approaching, that is something we all could use. I never used to get sick (seriously,
like once a year sniffles) until my son became mobile, and then the world of
germs hit our home!
 |
| There are times when I even think the poor dog gets the germs he brings home... Harlan, we still have more work to do! (You can go ahead and swoon over this cute picture; I know I did.) |
Especially now that he attends “school” one
day a week, those little germ factories we call children are just waiting to
infect entire houses… But in keeping with why we love our children, they sure
give us germs in the best possible ways.
My favorite germ-sharing phrases from my son have been:
- “Mommy, let me kiss you.” <-- This means I’m to hold perfectly still while a slobbery kiss is planted upon my face somewhere.
- “Mommy, I want to feed you.” <-- Always from his plate using his fork.
- “Mommy, be a monster. Bite my fingers.” <-- The fingers that have been to the playground, in his mouth, sharing toys, etc. We wash hands a lot in this house, but you just can’t prevent germs on those adorable fingers, and if my son wants me to be a finger-biting monster, well, you best watch your fingers.
*I feel it important to note that as the sole
adult and my son not at a camera-operating age, you should be quite impressed
with the less-than-stellar photos of me trying to show you GOOD FORM and how to
do the lift.
* The resistance band (and I tried to show it
in some of the pictures) is held by stepping on the band with your feet. Holding it with two feet vs. one foot will increase the resistance.
Workout: The Eights with Cardio
Cardio
10 minutes x 2 or 3- treadmill or bike (This is at your speed! Push out of your comfort level. Even if a 4 mph walk is hard work, you are doing the workout!)
- 2 minutes warm-up
- 1 minute sprint
- 2 minutes recover
- 2 minutes sprint
- 1 minute recover
- 1 minute sprint
- 1 minute recover
The Eights (8 movements, each movement is 8
repetitions, repeat the cycle at least 4 times- the goal is to get 8 x 8!)
-
Bicep curls
-
Rows
- Squats
-
Chest press
-
Shoulder press
-
Lunges (right leg)
-
Lunges (left leg)
-
Abs
When I do this routine, I start with cardio,
go through the Eights 4 times, back to cardio, back to Eights 4 times, and finish
with cardio. All together, that is about 40-45 minutes. Lifts, especially if you are new, are better
done slower with concentration on form.
If you do not have a treadmill or bike at
your disposal and still want to accomplish this workout at home during naptime, substitute a quick pulse-raising movement, such as jumping jacks,
burpees or mountain climbers for 1 minute cycles with 30 seconds of rest in
between and repeat the cycle 3-5 times.
Speaking of time...
Time to fly,
Liz
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