Womens Health Run for Weight Loss - LiveWell San Diego

8/6/2019 Womens Health Run for Weight Loss - LiveWell San Diego

1/6

RUN FOR YOUR LIFE!

#M = # Minutes INT= Interval #R = Run # Minutes #S = Sprint # Minutes #W = Walk # Minutes

Sun Mon Tue Wed Thu Fri Sat

19

RUN 30M

WALK 5M

STRETCH

20

TONE ZONE

STRETCH

21

RUN 30M

WALK 5M

STRETCH

22

ROCK SOLID ABS

STRETCH

23

RUN 30M

WALK 5M

STRETCH

24

REST

25

RUN 30M

WALK 5M

STRETCH

26

RUN 32M

INT 1R/1W 6M

WALK 2M

STRETCH

27

TONE ZONE

STRETCH

28

RUN 32M

INT 2R/1W 6M

WALK 2M

STRETCH

29

ROCK SOLID ABS

STRETCH

30

RUN 32M

INT 2R/2W 8M

STRETCH

JULY 1

REST

2

RUN 32M

INT 3R/1W 8M

STRETCH

3

RUN 35M

INT 1R/1W 6M

WALK 4M

STRETCH

4

TONE ZONE

STRETCH

5

RUN 35M

INT 2R/1W 6M

WALK 4M

STRETCH

6

ROCK SOLID ABS

STRETCH

7

RUN 35M

INT 1R/1W 2M

WALK 2M

STRETCH

8

REST

9

RUN 35M

INT 2/1 9M

WALK 1M

STRETCH

10

RUN 10M

INT 3S/1W 35M

WALK 5M

STRETCH

11

NO GEAR HERE

STRETCH

12

RUN 40M

INT 1R/1W 8M

WALK 2M

STRETCH

13

LEAN MACHINE

STRETCH

14

RUN 10M

INT 3S/1W 35M

WALK 5M

STRETCH

15

REST

16

RUN 40M

INT 2R/1W 9M

WALK 1M

STRETCH

17

RUN 15M

INT 3S/1W 35M

WALK 5M

STRETCH

18

NO GEAR HERE

STRETCH

19

RUN 45M

INT 1R/1W 8M

WALK 2M

STRETCH

20

LEAN MACHINE

STRETCH

21

RUN 15M

INT 3S/1W 35M

WALK 5M

STRETCH

22

REST

23

RUN 45Min

INT 2R/1W 9M

WALK 1M

STRETCH

24RUN 20M

INT 3R/1S/1W 35M

WALK 5M

STRETCH

25NO GEAR HERE

STRETCH

26RUN 50M

INT 2R/1W 9M

WALK 2M

STRETCH

27LEAN MACHINE

STRETCH

28RUN 20M

INT 3R/1S/1W 35M

WALK 5M

STRETCH

29REST

30RUN 60M

STRETCH


2/6

#1Test the Water SquatAnd Bicep Curl

#2Take a Walk #3Rotational LungeAnd Shoulder Press

#5Plank withFront Raise

#6Sumo Squat SideKnee Raise & Side Crunch

#7Swiss ThighAnd Fly

#4Warrior Three TricepExtension

2 Sets, 12-15 Reps, 30 Seconds Rest

Grab a pair of 8-10 lb weights and standwith arms at sides. Place right toe on thefloor about two feet back (A) and bendforward from the hips. Keeping right legstraight, raise it off the floor until bodyforms a T and arms hang straight down(B). Row dumbbells toward ribs untilelbows pass torso (C). Lower theweights and return to start.


Grab a pair of 5-8 lb weights and get inplank position with hands on the weightsand palms facing each other(A). Braceabs, and keeping left arm straight, raiseit in front to shoulder height(B). Returnto plank, then repeat with right arm.

That's one rep.


Legs wider than shoulder-width, hold amedicine ball in front of you. Squat untilthighs are almost parallel to thefloor(A). Keeping R knee bent and rotat-ing the hip so inner thigh faces forward,stand up on L leg and lift R leg out untilknee is past hip. At the same time, circleball clockwise until it's above R shoulderand crunch upper body to the right (B).


With 8-10 lb weights, lie on back witharms extended directly above shoulders,palms facing in, and a stability ball be-tween legs. Raise legs so the bottoms offeet face the ceiling (A). Slowly lowerweights out to the sides in line withshoulders and slowly lower the ball towithin a few inches of the floor (B).Slowly return to start. Thats one rep.


Place a Bosu on the floor and sit on thedome's center. Place palms on the ballalongside hips. fingertips facing forward,and heels about two feet from the base.Straighten arms and lift hips off theball (A). Lift both right hand and your

foot a few inches (B). Hold for one sec-ond, then lower and repeat with theother hand and foot. That's one rep.


8-12 lb dumbbells, stand in (A). Stepback with R leg, toes turned out. Lungeuntil L thigh is parallel to the floor, thenlower dumbbells and torso until theweights are on either side of foot (B).Straighten L leg w/o locking knee and

stand up, bringing R leg forward , legstogether. Press overhead with palmsfacing each other(C). That's one rep.


Grab a pair of 8-10 lb dumbbells andstand on a 1-2 foot-high step or benchwith feet together and arms at your sideswith palms facing forward. Lift right footoff the bench (A) and squat a fewinches. Press back up and curl the

dumbbells up to shoulders (B). That'sone rep.

TONE ZONE WORKOUT


3/6

#1Stability BallPelvic Tilt Crunch

#2Walk The PlankAnd Rotate

#3Arm Pull OverStraight-Leg Crunch

#5Nose-to-Knee Crunch #6Prone Oblique Roll #7Back ExtensionRear Leg Raise

#4The Matrix

3 Sets, 15 Reps, 30 Seconds Rest

Grab a 5- to 10-pound medicine ball andkneel on the floor with knees hip-widthapart. Lengthen spine and press the ballagainst abs (A). Slowly lean back as faras possible, keeping knees planted (B).Hold 3 seconds, then use core to return.

Works abs, back, glutes, and quads.


Get in plank position with handsshoulder-width apart on stability ball (A).Draw your right knee toward yourchest (B). Hold for 1 second, then returnto plank position. That's 1 rep.

Works entire core, shoulders, chest,hips, and glutes.


Get in plank position: shins hip-widthand hands shoulder-width apart (A).Keeping feet on the ball, draw right kneetoward right shoulder(B). Return tocenter.

Works shoulders, chest, obliques, back,and glutes.


Rest hips and stomach on a stability ball.Straighten legs and position toeship-width apart. Extend arms in line withshoulders (A). Lift right leg about 6 offthe floor while reaching arms as far outas possible (B). That's 1 rep.

Works lower back and glutes.


Get in plank position with hands on a 12-18 step (A). Rotate body while raisingright arm toward the ceiling(B). Returnto plank position, step right arm down tothe right of bench, then left arm to left.Step back up, leading with left arm.

Works entire core, shoulders, chest,back, and hips


Grab a pair of 10-12 pound dumbbellsand lie on your back with arms behind.Extend leges at 45-degree angle (A).Bring arms up over chest and lift shoul-ders off the mat while raising legs (B).Return to start. That's 1 rep.

Works upper back, abs, and hips.


Grab a 5-10 lb. medicine ball. Lie faceup on a stability ball with back and headpressed into the ball, feet together onthe floor, and the medicine ball posi-tioned against chest (A). Brace abs andcrunch up until shoulders are off the ball.

Reach the ball toward the ceiling(B).Works chest, abs, hips, and glutes

ROCK SOLID WORKOUT


4/6

#1Chair PoseSquat

#2Rock n RollCore

#3Front Lunge FloorReach & Reverse Twist

#5Grand Plie SquatReach and Jump

#6Tricep Pushup #7One Leg Squat FloorReach and Press

#4Pushup Crawl


Get in plank position with your handswider than shoulder-width apart (A).Lower your chest as close to the floor asyou can. Holding that position, lift yourright knee to the outside of your rightelbow (B). Return to plank position, then

push back up to start; repeat on theother side. That's one rep.


Stand with your legs wide apart, toesturned out and arms at your sides. Squatuntil your thighs are parallel to the floorand you're low enough to touch it withyour fingertips (A). Immediately jump upas high as you can, keeping your legs

wide and extending your arms straightoverhead (B). That's one rep.


Get in plank position with your handsshoulder-width apart (A). Lower yourchest toward the floor while keeping yourupper arms parallel to your sides andyour elbows pointing straightback (B). Push back up to start. That's

one rep. There's no shame in girl push-ups!


Stand hip-width apart and arms at sides.Bend L knee, lifting foot behind. Squatand raise R arm out to the side to shoul-der height, then reach L hand downacross body, touching the floor outside Rtoes (A). Stand up and lift L hand towardthe ceiling, lower R arm, and raise leftthigh to hip level in front (B). Lower leftleg and repeat on the other side.


Get in plank position with forearms flaton the floor and your palms down (A).Keeping hands in place and using feetas the pivot point, twist body to the leftas far as possible without losing bal-ance (B). Repeat to the right (C). That's

one rep.


Stand hip-width apart and arms at sides.Lunge forward with L leg so R knee isnearly touching the floor and L thigh isparallel to the floor. Bending forward, tryto touch the floor on either side offoot(A). Push off L foot; shift weight to R foot

and swing L leg back. Sink backwardinto a lunge, rotate torso 45 degrees tothe right (B). Return to standing.


Standing hip-width apart and arms atsides, squat until thighs are parallel tothe floor. Keeping arms straight, bringthem forward and up until upper armsare in line with ears (A). Return to stand-ing, then lift R knee to hip height and

sweep arms down across body until theback of L hand is outside R knee (B)Return to standing, repeat other side.

NO GEAR HERE WORKOUT


5/6

#1Lateral Bend andDumbbell Reach

#2Downward Dog toPress Flow

#3Rock the Boat

#5Crescent Lunge andUnilateral Row

#6Warrior ThreeTricep Extension

#7Warrior TwoBicep Curl

#4Modified Swan Diveand Roll


Place a weighted bar two feet in front ofa Bosu. Lie facedown with your hips andbelly on the Bosu, feet hip-width apart onthe floor. Place your palms on the barand lift your legs as high as possible(A).Slowly roll the bar toward the Bosu asyou lower your legs toward the floor(B).Roll back to start. That's one rep.


With 8-12 lb weight in right hand standwith feet together, arms at sides. Lungeforward with left leg until left knee is bent90 degrees. Lower torso as close aspossible to left knee and raise left armout to the side to shoulder height, palmdown. Allow the dumbbell to hang (A).Row the dumbbell straight up until rightelbow passes torso (B). That's one rep.


With 5-10 lb weights stand with your feettogether, arms at sides. Rest right toe onthe floor about a foot behind(A). Bendforward from the hips and raise right leguntil body forms a T. Bend elbows tobring the weights directly under shoul-ders, palms facing in (B). Keeping upperarms still, extend the weights straightback (C). Curl back to your shoulders.

1 set/side, 15-20 Reps, 30 Secs. Rest

With 5-10 lb weights stand with your feetabout four feet apart. Turn left foot out90 degrees and, hips and shouldersfacing forward, bend the left knee 90degrees. Extend arms to shoulder height(A). With upper arms parallel to the floor,

do a bicep curl, bringing the weights toshoulders (B). Slowly re-extend arms.


Stand several feet behind a Bosu. Bendinto downward dog, placing your palmsa few inches apart on the dome andlifting your hips toward the ceil-ing (A). Place your right hand a few feetin front of the Bosu and place your right

knee on it. Follow with your left hand andleft knee (B). Do a pushup (C). Stepback into downward dog. That's one rep.


Draw your knees toward your chest, liftyour head, and grab your legs below theknees (A). Rock up and balance on yourglutes (B). Keeping your back long andchest lifted, straighten your legs andextend your arms (C). Hold for three

seconds, then tuck in and roll back tostart. That's one rep.


Grab a pair of 5- to 10-pound dumbbellsand stand with your feet about four feetapart. Turn your left foot out 90 degrees.Raise your right arm straight up aboveyour shoulder, palm facing in (A). Braceyour abs and bend to the left, lowering

the left dumbbell to your left ankle(B).Rise back up, keeping your right armoverhead.

LEAN MEAN WORKOUT


6/6

Sun Mon Tue Wed Thu Fri Sat

19

BREAKFAST: C

LUNCH:B

DINNER: F100 CAL SNACKS: 3

20

BREAKFAST: B

LUNCH: D

DINNER: D100 CAL SNACKS: 3

21

BREAKFAST: B

LUNCH: C

DINNER: D100 CAL SNACKS: 3

22

BREAKFAST: AA

LUNCH: C

DINNER: G100 CAL SNACKS: 3

23

BREAKFAST:B

LUNCH: C

DINNER: C100 CAL SNACKS: 3

24

BREAKFAST: AA

LUNCH: D

DINNER: G100 CAL SNACKS: 3

25CONVENIENCE

BREAKFAST: AA

LUNCH: E

DINNER: E100 CAL SNACKS: 3

26

BREAKFAST: AA

LUNCH: C

DINNER: G

100 CAL SNACKS: 3

27

BREAKFAST: B

LUNCH: A

DINNER: G

100 CAL SNACKS: 3

28

BREAKFAST: A

LUNCH: E

DINNER: D

100 CAL SNACKS: 3

29

BREAKFAST: A

LUNCH: E

DINNER: E

100 CAL SNACKS: 3

30

BREAKFAST: A

LUNCH: C

DINNER: G

100 CAL SNACKS: 3

JULY 1

BREAKFAST: A

LUNCH: D

DINNER: E

100 CAL SNACKS: 3

2CONVENIENCE

BREAKFAST: C

LUNCH: A

DINNER: G

100 CAL SNACKS: 3

3MEATLESS

BREAKFAST: AA

LUNCH: B

DINNER: G

100 CAL SNACKS: 3

4

BREAKFAST: C

LUNCH: C

DINNER: E

100 CAL SNACKS: 3

5

BREAKFAST: D

LUNCH: A

DINNER: F

100 CAL SNACKS: 3

6MEATLESS

BREAKFAST: B

LUNCH: B

DINNER: E

100 CAL SNACKS: 3

7

BREAKFAST: AA

LUNCH: C

DINNER: G

100 CAL SNACKS: 3

8

BREAKFAST: AA

LUNCH: B

DINNER: G

100 CAL SNACKS: 3

9

BREAKFAST: AA

LUNCH: D

DINNER: G

100 CAL SNACKS: 3

10

BREAKFAST: C

LUNCH: D

DINNER: D

100 CAL SNACKS: 3

11CONVENIENCE

BREAKFAST: B

LUNCH: C

DINNER: D

100 CAL SNACKS: 3

12

BREAKFAST: A

LUNCH: D

DINNER: E

100 CAL SNACKS: 3

13

BREAKFAST: A

LUNCH: B

DINNER: G

100 CAL SNACKS: 3

14

BREAKFAST: A

LUNCH: B

DINNER: G

100 CAL SNACKS: 3

15

BREAKFAST: A

LUNCH: E

DINNER: E

100 CAL SNACKS: 3

16

BREAKFAST: AA

LUNCH: E

DINNER: D

100 CAL SNACKS: 3

17

BREAKFAST: B

LUNCH: D

DINNER: C

100 CAL SNACKS: 3

18

BREAKFAST: AA

LUNCH: E

DINNER: D

100 CAL SNACKS: 3

19

BREAKFAST: B

LUNCH: C

DINNER: D

100 CAL SNACKS: 3

20

BREAKFAST: A

LUNCH: E

DINNER: E

100 CAL SNACKS: 3

21

BREAKFAST: C

LUNCH: B

DINNER: G

100 CAL SNACKS: 3

22

BREAKFAST: AA

LUNCH: C

DINNER: G

100 CAL SNACKS: 3

23CONVENIENCE

BREAKFAST: AA

LUNCH: E

DINNER: E

100 CAL SNACKS: 3

24MEATLESSBREAKFAST: B

LUNCH: B

DINNER: E

100 CAL SNACKS: 3

25BREAKFAST: AA

LUNCH: C

DINNER: G

100 CAL SNACKS: 3

26BREAKFAST: B

LUNCH: D

DINNER: D

100 CAL SNACKS: 3

27BREAKFAST: B

LUNCH: C

DINNER: E

100 CAL SNACKS: 3

28BREAKFAST: AA

LUNCH: B

DINNER: G

100 CAL SNACKS: 3

29BREAKFAST: A

LUNCH: A

DINNER: G

100 CAL SNACKS: 3

30CONVENIENCEBREAKFAST: A

LUNCH: D

DINNER: E

100 CAL SNACKS: 3

OM NOM NOM!

AA: Under 200 Cal A: 250-300 Cal B: 300-350 Cal C: 350-400 Cal D: 400-450 Cal E: 450-500 Cal F: 500-550 Cal G: Over 550 Cal

Womens Health Run for Weight Loss - LiveWell San Diego

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Transcript of Womens Health Run for Weight Loss - LiveWell San Diego