While we may often complain about Colby’s break schedule, the extra week of school before break compared to most schools gives us more time to get Spring Break ready! It’s February 14, Happy Valentine’s Day, which means a little under 5 weeks until we hit the beach for break! Here is a weekly plan that will get you toned and fabulous.
Week 1-2:
Although we usually think cardio is the key to burning calories, the best thing is actually weight training because by building muscle you are burning calories after the work out. So in the first week, to really burn calories focus on weights.
Monday/Wednesday/Friday: Jog for 10 minutes to warm up. Then do lunges and squats with weights to work your legs. To tone your arms do low weights and many reps of all different arm exercises (bicep curls, tricep curls, back rows, flies, and shoulder press). Now finish it up with 10-20 minutes of abdominal work depending on how much time your have.
Tuesday/Thursday: One of these days would be a great time to do a yoga class to really lengthen and tone your body. If that doesn’t work for you, do cardio for 3 minutes and then stretch for 20 minutes. You definitely want to warm up your muscles before you try to lengthen them.
On the other day you want to focus on explosive exercises. Start out with 20 minutes of sprints. Check out one of the earlier interval workout, but take out some of the sprints. Stretch after the interval workout for 10 minutes and head to the stairs! At the stairs you’re going to do jumps. Start out with small quick jumps up the stairs (1-footed and 2-footed). Then try bigger jumps that pause after each landing. Go all the way up the stairs and do about 7-8 sets! You’ll feel that the next day.
Weekend: try to get a cardio workout in and don’t forget to stretch. Or maybe you want to go skiing or another fun winter activity? Make sure you take one of the days to rest though!
Week 3-4:
Now that you’re body has built muscle and is burning calories all day long it is time to kick it up a notch.
Monday: Focus on cardio today. Do about 45-50 minutes. Then abdominal work for 10 minutes and finish up with 10 minutes of stretching.
Tuesday: Remember the muscle focus from the week before? Time to do it again! Jog for 10 minutes to warm up. Then do lunges and squats with weights to work your legs. To tone your arms do low weights and many reps of all different arm exercises (bicep curls, tricep curls, back rows, flies, and shoulder press). Now finish it up with 10-20 minutes of abdominal work depending on how much time your have.
Wednesday: Try the power yoga class at 5:30 in the gym to tone and lengthen!
Thursday: Interval time! Try this workout from a previous blog post
Friday: Full body workout. Start out with 30 minutes of cardio. Then 20 minutes of weights (arms, back, chest, legs, ect). Finish up with 10 minutes of abdominals and 5 minutes of stretching.
Weekend: Do either a long cardio workout or interval workout or a fun winter activity and take one of the days to rest!
Week 5:
This is the final stretch. Time to really push yourself. So, follow the last week’s program, but increase your speed, time, and weights. Don’t forget to stretch, which will help with toning rather than just getting bulky.
Now, as I always say, listen to your body. No one knows your body as well as you and so you should know how hard is too hard and when you need to take a break. This is just an outline, by no means a specific plan for anyone.
Hopefully this helps to get you in tip-top shape for break! Don’t forget to drink a lot of water and to eat well these next few weeks!