This 4 Week Aerobic Challenge That’s Guaranteed to Get Your Heart a Pumping!
This program is designed to get you moving and tone you muscles in the comfort of your home. If you are looking to boost your heart rate, increase your cardiovascular fitness, and feel good-this is the program for YOU! This course is tailored to beginners so if you are looking to get started with an exercise program, we hope you join us!
The goal for this workout is focusing on sustaining a goal heart rate, which is key in AEROBIC exercise. Why is heart rate and exercise so important? Aerobic conditioning allows your body to maximize its potential for utilization of oxygen, improving your cardiovascular output, end eventually heart health and longevity. This particular workout incorporates some HIIT or High Intensity Interval Training, principles to not only improve cardiovascular conditioning, but maximize your body’s potential for lipolysis, or fat-burning for additional energy reserves during exercise. Many studies have indicated that 25-30 minutes per day of exercise at a sustained heart rate of 70-80% of your maximum heart rate reduces the potential for cardiovascular disease… even certain disease like dementia, diabetes, and many cancers!
How to figure out what your maximum heart rate is? Just subtract your age from 220. So, for a 50-year-old person, 170 is the maximum heart rate. Multiply that number by 0.7 to 0.8 to estimate the 70% to 80% range. For a 50-year-old person, the range would be 119 to 136.
Join us in this 4 Week Aerobic Challenge, and don’t forget to share you progress, your sweaty selfies, and your motivational pics by using #AisforAerobicChallenge ❤️ From our home to your home, let’s GET STARTED!
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Week 1 (Monday/Wednesday/Friday)
Perform each exercise at 15 seconds of work, 45 seconds recovery.
1. Toe Touch
2. Squats
3. Skaters
4. Mountain Climbers
5. Jumping jacks
6. Fast feet
7. High Knees
8. Plie Squat (jump)
9. Burpees
10. Lunges or Hop Switch Lunge
11. Elbow Plank Dips Side to Side
12. Bicycle Crunches
Complete exercises 1-12 TWICE.
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Week 2 (Monday/Wednesday/Friday)
Perform each exercise at 25 seconds of work, 35 seconds recovery.
1. Toe Touch
2. Squats
3. Skaters
4. Mountain Climbers
5. Jumping jacks
6. Fast feet
7. High Knees
8. Plie Squat (jump)
9. Burpees
10. Lunges or Hop Switch Lunge
11. Elbow Plank Dips Side to Side
12. Bicycle Crunches
Complete exercises 1-12 TWICE.
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Week 3 (Monday/Wednesday/Friday)
Perform each exercise at 35 seconds of work, 25 seconds recovery.
1. Toe Touch
2. Squats
3. Skaters
4. Mountain Climbers
5. Jumping jacks
6. Fast feet
7. High Knees
8. Plie Squat (jump)
9. Burpees
10. Lunges or Hop Switch Lunge
11. Elbow Plank Dips Side to Side
12. Bicycle Crunches
Complete exercises 1-12 TWICE.
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Week 4 (Monday/Wednesday/Friday)
Perform each exercise at 45 seconds of work, 15 seconds recovery.
1. Toe Touch
2. Squats
3. Skaters
4. Mountain Climbers
5. Jumping jacks
6. Fast feet
7. High Knees
8. Plie Squat (jump)
9. Burpees
10. Lunges or Hop Switch Lunge
11. Elbow Plank Dips Side to Side
12. Bicycle Crunches
Complete exercises 1-12 TWICE.
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Stay connected.
https://abcsofhealthkc.com/contact
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Any questions throughout this 4 week course, be sure to comment and let me know. Happy to help and here for you along this journey! 🙏🏻
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This article is general in nature and is intended for educational and entertainment purposes only. It does not constitute medical or health care advice. If you have medical or health care questions, please speak with a professional medical provider.