The 48-Hour Workout Jumpstart
Day 2: Weekend ScheduleMorning
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.
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.
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