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Move it Monday: cardio and a bonus!
By workoutmommy | December 3, 2007
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It’s Monday gang, which means it is time to start moving!
Move it Monday is a way to get a fresh and active start to our week so let’s get started!
Holiday time means too many parties and too much food. Therefore, we need to step it up a notch with our move-it Monday routine. So in addition to at least 20 minutes of cardio today, we are going to add in some strength training.
Check it out—it’s a BONUS move-it Monday!
Here is the plan. Print it out now and stick it on the fridge.
a.) 20 minutes of good cardio. Remember, this can be broken up over the course of the day. Whatever it takes to get it done!
b.) 3 sets of 20 tricep dips. (yes, they can be split up over the course of your day too, but I recommend doing them all in one sitting. Take a minute break in between each set)
Why tricep dips? Because they will help strengthen and tone the muscles on the back of our arms.
What is a tricep dip? Good question! It looks like this:
The woman in this picture is using a plastic chair, which I think is a bit too flimsy for this exercise. I suggest using your sturdy coffee table or even one of your bottom steps.
- Place your hands beside you on the table (or step) with your feet placed out in front of you.
- Keeping your back straight and your tailbone close to the table, lower yourself until your arms form a 90 degree angle.
- Raise yourself back up to the starting position by fully extending your arms and contracting your tricep muscles.
- Repeat!
That’s it gang!
Now get moving and enjoy your energy!
Topics: move it Monday |
December 3rd, 2007 at 2:53 pm
I gotta do this today…It turned cold and it’s getting hard to get outside…
December 3rd, 2007 at 8:11 pm
Thanks for the challenges. Quick question. My wrist…it kills me to do exercises like this. I sleep with my hands folded down by my face (don’t ask me why…I don’t do it on purpose). I have been sleeping with a brace on my hand so I don’t do this anymore…but my wrists hurt especially when I have to press down on anything (like pushups or these tricep exercises). What can I do instead? And, how can I strengthen my wrists?
December 3rd, 2007 at 8:12 pm
Oh, I also meant to tell you…why does your post appear so far down the bottom. Initially when you go to your site (I always click in from google reader), there is a HUGE blank space at the top. Did you know this?
December 4th, 2007 at 4:57 am
Leticia, Thank you for alerting me to this—I did not know! Are you using Internet Explorer? It comes up fine for me in Firefox. Are there any techies out there that might know what I am doing wrong? Thanks!
December 4th, 2007 at 4:57 am
Leticia, have you checked with your doctor about this? It sounds like a tendonitis or carpal tunnel issue–something that requires more than just strengthening your wrists. In the meantime, don’t do exercises like these since they are causing you pain. Instead of tricep dips, use a dumbbell to do tricep kickbacks. As for push ups, you can modify these by doing them on your fists or also by holding a dumbbell. (so your hands are wrapped around the bar instead of placed on the ground) But definitely check with your doctor to find out what is going on!
December 4th, 2007 at 3:33 pm
I am using Internet Explorer…not sure what is going on but there’s always a huge white space at the top.
Thanks for the suggestions on the modified exercises.
December 10th, 2007 at 4:52 am
[...] like last week, this week we have cardio PLUS a bonus strength training [...]