WOD Wednesday #3

in The Too Busy to Diet Blog on February 19, 2014

Healthy Hearts, We Are On Our Way!

Written by Alexis D’Ascenzo, Dietetic Student at University of Illinois at Chicago, CPT

Not only does a healthy eating plan and physical activity lower your risk for heart disease, but there are a number of other controllable factors as well!

According to the CDC these risk factors include:

• Tobacco use
• Obesity
• High blood pressure
• High blood cholesterol
• Diabetes

Let’s continue our pathway to having healthy hearts with the Workout of the Day! I hope you have been enjoying these workouts, remember push yourself because this is for your body. Keep up the hard work!

Workout of the Day #3: Ten to Fifty

You will need: A stopwatch/timer (phones work) and water!

Workout Time: At your own pace

Today’s Objective: Complete exercises starting with 10 repetitions, until you have reached 50. Then, repeat these exercises but in the reverse order. (50, 40,30..etc)

 A repetition means how many times you complete the exercise for example: 2 push ups = 2 reps

10 push-ups. 20 high jumps. 30 second plank. 40 second squat holds. 50 second supermans.

• Push-ups can be completed from your knees if you are unable to complete a regular push up. As long as your chest gets as close to the ground as you can get it without touching it, that’s all that matters!
• High jumps it is exactly what it sounds like, you jump as high as you can in place. This movement all depends on your hip flexibility, and if you are not able to perform jumping exercises I would like you perform 20 high knees instead. High knees involves standing in place, bringing your knees as close to your chest as possible alternating legs (ten per leg).
• Planks you will be either on your elbows or forearms depending on what you prefer (forearms is more difficult). http://www.youtube.com/watch?v=tgbrMdfuGJA
• Squat holds you will squat in the air, however instead of standing right back up you will be holding this position for 40 seconds straight, so get your timers out for this one! http://www.youtube.com/watch?v=c5BFpmzzLbs
• Supermans what are these I am sure your wondering? Well, this is a great back extension (lower back) exercise, and funny enough it is exactly what it sounds like! You will lie on your stomach on the ground, lift your hands and legs up at the same exact time as if “you are flying like superman” while keeping your head straight. Instead of holding this for fifty seconds, you will be slowly lowering and raising your arms and legs instead. http://gymnasticswod.com/content/superman

Feeling good after this? For an extra challenge, see how many burpees you can complete in 3 minutes.