08 Nov Day 9!
Today we care for our walking muscles!
Look at those two masterpieces of engineering sticking down from your hips and connecting you to the ground. Legs have only one purpose: to move you around. We were not designed for a life of sitting, but we are forced to sit in front of screens more than ever before! It’s no wonder why we are at the least active time in the history of human existence!
Many blessings have come from Technology, but it has definitely challenged our health! A report estimated that we burn 800 LESS calories now than we did in 1980 !!! 1980??? Wasn’t that just last week??? That wasn’t that long ago and 800 calories is A LOT. It really explains the stats that 67% of Americans are over their healthy weight. The extra weight sneaks up as computers take over our lives! I never believed it was just a super-sized fast food world. Many of us are not eating super size portions! Weight sneaks up when muscles are not used…period! …ooouuu OK … Get me off of that rant … I can go on for ……. a while (smile)!
The muscles that power your walk are …
- Leg muscles (quadriceps – hamstrings – gastrocnemius) those are thighs and calves.
- Back end muscles (gluteus maximus /medius/minimus).
The care they need include brisk exercise (ie: walking and strength exercise) will be your lunges today. As for flexibility, do your stretch segments at the end of our DVD walks or The Walk Club videos.
Assignment – Upper Body & NEW Lower Body Strength Training SUPER SETS!
Click here for Day 2’s Blog about Upper Body Super Sets!
Click here to watch the video that demonstrates Lunges using the Firm Band
Now that you know how to do Lunges, here’s the SUPER SET plan:
- Set 1 – 12 Lunges on your right leg, 12 Lunges on your left leg
- Set 2 – 8 on each leg
- Set 3 – 5 on each leg
***If it’s too easy, Super Set with these repetitions (reps):
- 16 reps on each leg
- 12 reps on each leg
- 10 reps on each leg
***For those of you with knee limitations:
- We LOVE the end of Belly, Buns and Thighs Slimdown – standing exercises using the Fit-Cuff. It’s less than 10 minutes long, and safe for injuries!
Check out this video demonstrating the Fit-Cuff!
ARVE Error: need id and providerHave a great Tuesday friends!
Walk Team Member Sam demos a Lunge!
What’s up this week…
- Monday 4 Miles
- Tuesday Upper Body and Lower Body Firming
- Wednesday 4 Miles
- Thursday 1 Mile plus Upper Body and Lower Body Firming
- Friday 4 Miles
- Saturday 1 Mile plus Upper Body and Lower Body Firming
- Sunday Refresh the Spirit Day…a FIT SPIRIT is part of the plan!
Look how fantastic Week One was ….
- Monday 01 November – 3 Miles
- Tuesday 02 November – 1 Mile plus Upper Body Firming
- Wednesday 03 November – 3 Miles
- Thursday 04 November – 1 Mile plus Upper Body Firming
- Friday 05 November – 3 Miles
- Saturday 06 November – 1 Mile plus Upper Body Firming
- Sunday 07 November – DAY OFF. No structured activity, but let us know what you are doing on Facebook!
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