GIRLS, ready to WORK IT OUT?

Ready to Work it?
You don’t have to pay to go to a gym or buy lots of gear; you can have a great workout at home. Here is a plan to help you get started.

You will need to gather a few things: Two empty gallon milk jugs, a jumping rope, your favorite pair of sneakers, a big bottle or glass of water (to drink).

Stretch: it is very important to stretch for at least 5 minutes before and after you workout.

Pick 5 of your favorite songs or see right panel for some of my favorite songs. 5 songs will last about 20minutes which is a great length of time to get your heart going and help you sweat. You can also design your own web radio station!

Song #1 Jumping Jacks and Jumping Rope (if you don’t have a jump rope, just pretend):
Do jumping jacks for 60 seconds then walk quickly in place for 60 seconds. Jump rope for 60 seconds and then walk quickly for 60 seconds. Alternate until the song ends.

Song #2 Tone Those Arms:
Do curls with the milk jugs (filled all the way up the weigh about 8 lbs, half way is 4lbs). Do 20 curls on each side, alternating 5 at a time. Then do 10 push-ups (girl style is fine!!). Grab those milk jugs and do some lunges down the hallway or back and forth in your room if you like, do 10 on each side. Then stand still and still holding the jugs do side bends until the song ends.

Songs # 3 and #4 Get the Heart Pumping Again.
If you have a walkman or an ipod hit the stairs in your building. Run up the stairs and then walk back down for the next 2 songs. If you don’t have stairs or you need to stay inside your apartment repeat the Jumping Rope/Jumping Jacks routine but this time jog in place instead of walking in place. This part should make you sweat and you should be breathing hard, but remember to stop or slow down if it is too hard. Working out should be fun and you shouldn’t do anything that will hurt you now or later.

Song #5 Tone and tighten!!
Grab your milk jugs again and do 20 more curls on each arm just like before. Drop to the floor for some stomach and rear arm work out! Do 20 slow ab curls, then 10 fast chin lifts, repeat one more time (20 then 10). Do some push ups now. Start with doing a set of 20, and eventually work up to 100 all together!! Try them with your knees kept on the floor, and eventually work towards balancing on your tip-toes. Always challenge yourself! If the song is still going turn to your side and do leg lift, switching sides until the song is over.

Don’t forget to stretch for at least five minutes when you are done.

Do this workout Monday through Friday after school and you will feel great.

Use this journal (here) to keep track of your workouts!