December Road Runner Fitness Calendar. Dear Road Runner, You can choose the days you work out, just make sure you get in 5 days each week! Have fun, I will give you another calendar for the Winter Break in a few weeks! Keep up the good work!!
Dear Road Runner,
You can choose the days you work out, just make sure you get in 5 days each week!
Have fun, I will give you another calendar for the Winter Break in a few weeks! Keep up the good work!!
If you have questions, please ask me when you come to P.E.
Sculpting lean muscle allows you to burn more calories at rest. Mix upper body, lower body and ab moves to develop lean muscle.
Create your own circuit with some of these moves.
Start with one set of 20 reps of each move, work up to 3 sets of 20.
Works: Lower back and butt
How to do it: Lie face down with arms and legs fully extended. Lift arms toward ceiling, as if flying. Return to starting position and repeat!
Squat with Dumbbells
Works: Lower body (glutes, quads, hamstrings!)
How to do it: Stand holding a 5- to 8-pound dumbbell in each hand. Lower butt until thighs are parallel to the floor, keeping knees behind toes. Push back up to starting position and repeat.
Works: Back, shoulders, biceps
How to do it: Holding a 5- to 8-pound dumbbell in each hand, bend knees and lean forward until torso is nearly parallel to the floor (arms should be hanging down). Squeeze shoulder blades and pull dumbbells to chest. Return to start and repeat.
Lying Dumbbell Triceps Extension
Works: Triceps and shoulders
How to do it: Lie face up with a 5- to 8-pound dumbbell in each hand, arms extended toward ceiling (palms facing in). Hinge at elbows, then lower dumbbells down between shoulders and ears. Raise dumbbells back toward ceiling and repeat.
Standing Side Bend
Works: External and internal obliques (aka love handles!)
How to do it: Stand with feet shoulder-width apart, a 5- to 8-pound dumbbell in each hand. Raise right hand overhead; let left hand hang by side. Gently lean upper body to the left. Repeat on opposite side.
Road Runners – If you do not have weights at home, then use a can of green beans in each hand (they weigh about a pound each!!)