workout pics for week of 10/19/09

Here is the workout for this week: If you want to have the workout emailed to you every week, just e-mail Phazes at
alternate this strength training workout every other day with a cardio workout such as biking, jogging, etc...

Plank on elbows: keep your body in a straight slant (do not let you butt drop or raise it to high) Hold this position without dropping for as long as you can. try up to a minute as a challenge.

Lunge with arm press: start at standing holding weights at a right angle with elbows at shoulder level. step forward, lower body down while pressing arms overhead.

Side Plank with lift: this is great for your mid-section. start by laying on your side and keeping your feet, hip, knees and shoulders in line. Lift up and hold then lower slowly. for a challenge try lowering and holding a weight or twisting as you lower with the weight going from under you to lifted above as you press up.

Lunge with Twist: I love lunges! great for your butt makes strong gorgeous legs. anyway... start at standing step forward with one leg, lower , keep your knee over your toe on the leading leg and twist as you lower. this will work your obliques and your legs at the same time. For a challenge use a heavier weight to hold as you lower and twist.

Hip and Thigh Raises: lift your hip as high as you can, pause and hold the contraction then lower slowly and repeat.

Hip thigh raise challenge: add weights to your upper thigh as you lift up.

Roll downs: start at the top and take about 5 seconds to roll down to touch your back on the floor and then come back up slowly. want more of a challenge? hold weights to your chest.

russian twist: keep back straight in starting position then twist to one side and lower weights to the ground then twist to the other side.

Repeat this workout from the top as many times as possible. I like to add in running a quick lap between each set of exercises. end with a good stretch.
My workout schedule looks like this:
Mon/Wed/ Fri = do strength training exercise like those listed above - switch up exercises each week
Tues/Thur/ Sat = train for running next race
Also Saturdays = choose a fun outdoor activity to do with my family that gets us all moving (basketball, baseball, soccer, hiking, kayaking,etc... anything FUN and outdoors and active.
Sunday = go for a nice walk with my kids and relax

Next week we will have a whole new set of exercises for you to try out and get your body fit.