Tuesday, March 6, 2012

The 5-4-3-2-1 Workout (my version)

Maggie's Mind Mumbles//: 5-4-3-2-1 Workout

One of my latest obsessions is the website Pinterest (if you want to follow me, my username is: maghaseman).  I spend way too much time there pinning things to plan the wedding that is non-existent, the house I’ll never be able to afford and the vacation of my dreams.  There are a few things I do pin that I actually use though, including workouts.  I came across this wonderful routine about a month ago and have tried it a few times.  I love Caitlin’s Blog Fit Fab Cities and have tried a lot of her ideas.

This particular routine, The 5-4-3-2-1 Workout, is such a great idea, it’s quick and, as Caitlin says in her blog, easy to fit into a busy schedule, and I love the formatting (bright colors).  However, as I was doing the exercise I found that I lost track of the workout.  I have always struggled with workouts that have too much variety, some people enjoy the variety because it keeps it interesting but for me personally it doesn’t work.  The other thing I didn’t like was that it was missing ab exercises.  So I revamped it a little to suit my own needs:

54321 workout, schedule, busy, fitness nuts
You can download the printable version by clicking this link: 5-4-3-2-1 workout.

I kept Caitlin’s cutesy rainbow formatting and a lot of her content.  I replaced her 4 minute section with ab exercises.  Hope you enjoy it!


**Update: Check out my workout terms glossary.

These are the terms used in this workout:


Bicycle Crunch
Lay flat on your back. Place your hands behind your head, lift your left leg straight up about 2 inches from the ground and bring your right knee up to form a 90-degree angle. As you do this pull your left shoulder away from the mat bringing your left elbow to your right knee. Make sure you don’t pull your head forward with your arms but rather keep your gaze upward and use your hand for neck support only. Now switch, pull your right elbow to your 90-degree-bent left knee and straighten your right leg to hover above the floor.


Crunch
Lay flat on your back. Place your hands behind your head, and your feet flat on the floor. Pull your shoulders away from the mat. Make sure you don’t pull your head forward with your arms but rather keep your gaze upward and use your hand for neck support only. Lower yourself back to the mat.


High Knees
Start standing and begin jogging in place lifting your knees as high as possible.


Jumping Jacks
Starting standing with feet together and arms straight by your sides. Jump up and spread your arms and legs wide as you land. Jump up again to return to center.


Lunge
Take a big step forward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.


Plank
Set-up the top of a push-up position with your hands directly below your shoulder. A variation of this is to rest on your forearms with elbows directly beneath shoulders. Hold your body completely straight by engaging your abs. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: don’t drop your hips or raise your butt.


Pushup
Lay on your belly with hand flat on the floor on either side, forearms perpendicular to the floor. Stiffen body and literally push yourself away from the ground, hinging at the toes. When arms are straight hold and with control release your body, hover above the ground and repeat.


Squat
Stand with feet shoulder-width apart, arms by sides, Squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Immediately rise out of squat, returning to standing with arms by side.


Tricep Dip
Find an elevated surface such as a step, a coffee table over a chair. Place your palms on the surface directly behind your body. Hold yourself up and gently lower yourself down using your arms. When your arms make a 90-degree angle behind you lift yourself back up to the starting position.



Leave a comment: What kind of exercises do you enjoy?  How do you fit workouts into your busy schedule?