Follow us on Pinterest
Welcome! Log In | Register |
Log In with

The 48-Hour Workout Jumpstart

  • Comment Comments (3)
  • Print Print

Day 2: Weekend Schedule

Morning

Breakfast. Once you've gotten your full eight hours, wake up and hydrate with 8 ounces of water, and fill up your water bottle for the day too.

For breakfast, try half a banana and a bagel with peanut butter. The banana will give you much-needed potassium (an electrolyte, which often gets depleted during exercise) while the bagel and peanut butter offer a good balance of protein and complex carbs to keep your energy levels even.

Only have 10 minutes? Skip the bagel and just have a banana. It's easy to digest and will give you a steady release of glucose into the bloodstream, while replacing the potassium and magnesium that are lost in sweat, says Dawn Jackson Blatner, an American Dietetic Association spokesperson and FITNESS advisory board member.

Afternoon

Get to the track. Forgo the gym and change up your run by heading to the nearest high school or college track (or any running trail, for that matter) to get in some speed work, suggest Dodge-Thews. "You'll work slow twitch and fast twitch muscle fibers, while going from an aerobic zone burning fat to anaerobic zone, burning a ton of calories."

You'll be running a total of a 5K, which is a little over 3 miles.

  • Warm up by jog/running 1 mile.
  • For the second mile, alternate four 100-meter sprints with 300-meter jogs.
  • For the third mile, alternate 100-meter sprints with 100-meter jogs.
  • Wrap with a victory lap. "You'll find the time goes really quickly, as you'll be intentionally distracted by the different calculations and challenges," says Dodge-Thews.

Get in your Rocky stairs. To up the ante and get a full-body workout, look for a track that has stadium stairs. "With stairs you'll work the glutes, the hamstrings, and all the big muscles that burn a lot of calories," says Dodge-Thews.

  • Run up the steps one at a time to the top of the stadium. Jog back (be careful!).
  • Run up the steps two at a time. Jog back.
  • Go up the stairs using lunges.
  • Depending upon your level, try to run 8 flights of stairs.


To work your whole body, use the stairs to do push-ups, triceps dips, and core work.

  • Place your hands on the edge of a stair or seat and your body at an angle. Do 25 push-ups, working the pecs, biceps, triceps, and rhomboids.
  • Flip over and do 25 triceps dips.

Shift to plank work to focus on your core.

  • Facing the stairs, place your hands on the seated part of stadium so that your upper body is slightly higher than the lower body. Hold the plank and count to 25.
  • Bring your knee outward toward your elbow, alternating each knee 12 times a piece. This will tap your obliques while working back extensors and abdominals.
  • Aim for a total of 4 to 12 reps, depending on your fitness level.

Splash in some resistance. You could also change up your strength-training routine by heading to your nearest pool. "Water provides eight times the resistance of air," says Christ Anderson. If you can, find an aqua aerobics class -- they're a lot more challenging (and fun!) than they look. Dodge-Thews has her classes tackle water-bound jumping jacks, kick-boxing drills, and "horse racing on noodles," which challenge the core and the cardiovascular system without any impact to bones or joints.

 
Evening

Dinnertime. Shoot for a meal with ample protein combined with a carbohydrate, which helps repair muscle tissue and replenish your energy post-workout. Barbecues are great because you can easily achieve the protein/carb mix without using oils, butter, and frying. The trick is to avoid the high-sugar, high-calorie sauces, and work in lots of vegetables.

 

After dinner. Look for a sunset yoga class in your local park so you can unwind your mind and stretch out your hardworking muscles. As a mind-body practice, yoga helps prepare the body for rest, says Dodge-Thews.

 

What do you think of this story?  Leave a Comment.

What do you think? Review this story!
8075321053
a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at: http://dietplanforyou.blogspot.com

11/5/2011 03:33:20 AM Report Abuse
devall1732393 wrote:

suspension training brand ? there are trx and bodylastics

5/16/2011 11:37:38 AM Report Abuse
debra4400 wrote:

I would like to know what this workout is with the women on the add where they are using some kind strap and bar?

7/16/2010 02:16:07 PM Report Abuse

Add your comment

You must be logged in to leave a comment. Register | Log In

Please confirm your comment by answering the question below and clicking "Submit Comment."

Todays Daily Prize
More Smart Savings
Fitness Magazine on Facebook