CollabFitness 3-Week Jump-Start Workout

Posted By on Jan 17, 2016 | 0 comments


 

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Welcome to your CollabFitness Jump Start workout calendar!

This is a 3-week workout commitment to jump-start your fitness!! Repeat this same format for 21-days. Remember, you are your best motivator to get out there and MOVE, find others to move with you… and you’ll find fitness success. We’re here to cheer you on!

A few reminders:

Be prepared and be safe. Wear proper clothing and shoes. Be in a safe non-slippery space, free of distraction and unnecessary objects lying around. Always do a warmup and cool down before and after a workout. Drink plenty of water during exercise. If you’re new or just returning to fitness, start with small steps and movements (for our purposes, take option #1) that you can do to build stamina. Stop if something hurts or doesn’t feel right. Listen to your body. Perhaps find a friend to join you. Challenge yourself to do the best you can… and always have fun!

 

CollabFitness JumpStart Workout = 5 days of fitness

Day 1 CARDIO + Flexibility Training Day

Day 2 Active Rest Day (aka PLAY DAY!)

Day 3 TOTAL BODY Conditioning Day

Day 4 True Rest Day or Active Rest Day (aka PLAY DAY!)

Day 5 BOOTCAMP Training Day

Day 6 True Rest Day

Day 7 CARDIO + Flexibility Training Day

 

CARDIO + Flexibility Training Day

Approx 40 min

 

Workout focus is building cardiovascular endurance and flexibility training.

  • Cardio benefits can include: Increase in exercise tolerance, reduction in body weight, improved heart health, increased metabolism, “feel-good” hormones released, improved recovery ability.
  • Flexibility benefits can include: stress reduction, improved balance and posture, reduced risk of injury, improved performance in everyday activities as well as in exercise.

 

Cardio and flexibility are the best exercises to “get lost in your thoughts.” Once the initial adjustment period for your body has taken place into the exercise, you’ll find that you have caught your stride and can endure a bit longer.

 

2 Steps for your Cardio/Flex Day:

 

On-your-own options:

 

Step 1: Do minimum of 30 minutes of cardiovascular activity: swim, bike, walk, jog, attend a fitness class, hike or run continuously for 30 minutes. Find your appropriate level to endure to the end.

Step 2: Flexibility training (stretching major muscle groups on your own) for 5 – 15 minutes. Stretching should never be painful. The focus should be on bringing the muscle to a point of slight tension

 

Online options:

 

Alternatively do cardio and stretching with online videos.

 

Here are 2 suggestions:

 

Step 1: Cardio Training video: http://bit.ly/1CAz7cA (Fitness Blender Low Impact Cardio)

 

Step 2: Yoga Flex Training Video: https://www.youtube.com/watch?v=P3AaB33yNZc (Ardha Chandrasana tutorial)

 

Step 3: Recover with water and good nutrients.

 

Group options:

 

Hit the gym for a great group fitness experience. Grab a friend and workout together. OR join CollabFitness’s next fitness session! Click here (link to LIVE events workout calendar page) for more information.

 

TOTAL BODY Conditioning Day

Approx 35-40 min

Equipment: a timer

 

Workout focus is building strong muscles and a strong cardiovascular system with the total body conditioning approach.

 

Benefits of total body workouts:

“The combination of resistance training with aerobic activities may be the best to [support] a weight management program. Aerobic exercise is good for burning calories during the activity, but the more muscle mass you build (or maintain), the more calories you burn on a 24 hour basis.” – APFA.com

 

Total body workouts can be challenging but also exhilarating. Trying new movements, and building muscle wakes the body up to new possibilities and helps with feeling better in everyday living!

 

4 steps for your “Total Body” Day:

 

On-your-own options:

 

Step 1: Warm Up

Do 5 minutes of warm up exercises. Begin slow then increase in intensity. Movements: 20 jumping jacks, march or jog in place for 30 seconds, 10 slow burpees, 20 lunges, 20 squats and repeat for the duration.

 

Online option:

Warm up with a video; Suggested warmup video – http://bit.ly/1kCcqfN (5 min)

 

Step 2: 30-30-60-60 Circuit

Using a timer, perform each exercise for the recommended amount of time. Do each exercise in order back-to-back, with a 10 second transition in between exercises. Take a 60-90 second break in between each set. 4 exercises = 1 set. REPEAT set 3-4 times through.

 

4 Total Body Exercises are:

  1. 30 seconds forearm plank (knees or toes)
  2. 30 seconds squats, fast squats or squat jumps
  3. 60 seconds march, jog on the spot, or high-knee run
  4. 60 seconds backward stepping lunges or jumping lunges

 

60-90 second break

(Listen to your body during the breaks: When your breathing has slowed down a bit you know it’s time to begin again on the next set. This type of training brings huge results quickly!)

 

REPEAT set 3-4 x’s through

(Listen to your body: if you are thoroughly tired then stop, if you have energy to do another set, then go for it! Perhaps 1 set is enough today. Perhaps you need a challenge and can do all 4 sets. You take charge of the work you should to today!)

 

Step 3: Core Circuit

Repeat the following 4 core exercises 2 times through:

  1. Crunches x 20
  2. Bicycles “criss cross abs” x 20 (each side, or 40 total)
  3. Pushups x 10 (knees or toes)
  4. Inchworms x 5

 

Online options:

 

Do a core-focused video for approx 5 – 10 min: Suggested video: https://www.youtube.com/watch?v=wylcCO-kQS0 “Yoga Core on the Floor”

 

Step 4: Cool Down / Flexibility

 

– Stretch all the major muscles that you worked today (arms, legs, etc.)

 

Online option:

 

Suggested video for a cool down/stretch: Yoga cooldown:: http://bit.ly/1lcJPhO

 

Group options:

 

Hit the gym for a great group fitness experience. Grab a friend and workout together. OR join CollabFitness’s next fitness session! Click here (link to LIVE events workout calendar page) for more information!

 

BOOTCAMP Day

Equipment: a time

Length of time: approx 55 min

 

Bootcamp workouts challenge every muscle in your body and with little rest in between each set; you’re bound to feel the burn and intensity. By constantly moving for an hour, your body has no time to rest, therefore it adapts to work more efficiently creating a stronger, more fit body.This is challenging for your body and mind but is also a very effective way to train. This is best done with a partner or group of friends. But if you’re on your own, know that we’re here cheering you on!

 

Warm Up (5-8 min)

(can also follow along with our CollabFitness Winter Warmup Video **here**)

 

Jog on the spot 20 seconds

Arm Circles, forward and back x 10 forward then x 10 backwards

Shoulder taps (aka swing arms laterally giving yourself quick hugs) x 5

Shoulder/rotator rolls x 10

Pushups x 10

Down Dog to planks x 5

Runner’s Hip Opener, each side 15 seconds

High Kicks with toe touch (10 times through)

On hands & knees, alternative leg raises

Fast feet x 4 to high knees x 3 (5 times through)

Inchworms x 5

Squats x 10

Skiers (or side to side hops) 20 seconds

3 laps run (or run on the spot for 1 minute)

 

Repeat warm-up sequence twice through or until you’ve reached a max of an 8 – 10 minute warmup.

 

A:B:A’s

Do all 5 sets 3 x’s through;

30 seconds on each exercise =

90 seconds ea set

 

5 Sets, repeat all 3 times through for a massive workout. You’ll do exercise A, then B, then back to A again for a total of 90 seconds of work in each set.

 

SET 1 – Total Body

Back to back exercises, 30 seconds on each exercise

 

A: Pushups

B: Bear Crawl forward and back

A: Pushups

 

A total of 90 seconds of work; 30-45 sec recovery

 

SET 2 – Lower Body (Legs, Elevated Heart Rate)

Back to back, 30 seconds on each exercise

 

A: Forward lunge to backward lunge (Right leading)

B: Hamstring pulses (reverse planks)

A: Fwd lunge to backward lunge (Left leading)

 

A total of 90 seconds of work; 30-45 sec recovery

 

SET 3 – Range of Motion, Legs & Cardio (Legs, Elevated Heart Rate)

Back to back, 30 seconds on each exercise

 

A: Sumo Jump Squat

B: Squat Pulses, arms overhead

A: Sumo Jump Squat

 

A total of 90 seconds of work; 30-45 sec recovery

 

SET 4 – Upper Body & Core/Cardio

Back to back, 30 seconds on each exercise

 

A: ½ Cobra Pushups

B: Mt. Climbers

A: ½ Cobra Pushups

 

A total of 90 seconds of work; 30-45 sec recovery

 

Set #5 (HIIT, Drills, Speed, Agility, Reactive, Elevated Heart Rate, Legs)

Back to back, 30 seconds on each exercise

 

A: Lateral shuffles, hands up (small room option: step touch, or power lateral skaters)

B: Sprint/Jog (small room option: high knees or jog on the spot)

B: Lateral shuffles, hands up  (small room option: step touch, or power lateral skaters)

 

A total of 90 seconds of work; 30-45 sec recovery

 

Do all 5 sets 3 times through with minimal recoveries.

 

**End with stretching all major muscle groups.**

 

Recovery Day(s)

 

Can either add additional cardio day or take 2 days off.

 

Recovery days are just as important as your workout days. Here’s a great article that describes the benefits of recovery from exercising: http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm

 

Active Rest = PLAY Day!

Just because we’re adults doesn’t mean we shouldn’t play. It’s what being young at heart is all about, and you learn some valuable lessons along the way. Get outside and PLAY with your family and friends, or on your own; Learn a new activity; Leisurely hiking, biking, swimming, etc. If at home, garden, household projects, dance, etc… Any activities that move your body in a fun way.

 

True REST Day= Take a true break!

Extra sleep, laughter, lots of water, trying new healthy recipes, light yoga, relax… whatever rejuvenates you and your loved ones! Congratulate yourself on a hard-working week. You deserve this break!

Trackbacks/Pingbacks

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