TRAINER: The August Program

by Courtney Walberg RD, NASM-CPT | Nutrition for Body & Mind

We hope that you were able to dedicate some time and energy to the July Training Program to start off the summer on the right foot. Jumping into the month of August, your training plan includes a variety of exercises including endurance, agility, speed and strength training, muscle building and core strengthening exercises.  Keep up the good work!

Fit Tip: If you don’t enjoy your fitness routine, you won’t stick with it.  Develop a list of physical activities you love to do and incorporate them into your fitness routine.  Enjoyment is key to training success.

In the August program, we’ve have included a “Sunday Fun Day,” for you to fill with activities from your list.  Throughout the month, challenge yourself and alternate the intensity at which your body is working. Change your mindset to think of exercise as “enjoyable” rather than “work.” Now that we have your head in the right place, grab your sneakers and let’s get started…

Perform this warm up each day before beginning each workout daily.

Warm up:

1. 50 Jumping Jacks

2. 20 Push-ups

3. Karaoke: (Improves quick movement and speed)

  • Distance: 25 yards out, and 25 yards back to starting position.
  • Movement: Stand with arms at sides and feet shoulder-width apart, cross legs over one another, diagonally as quickly as possibly, with arms up at perpendicular to the body for balance.

4. Alternate band pushdowns and band curls:

  • Band Pushdown: Grab an exercise band and tie it to the top of a squat rack or the top of your door at home. Grab the middle of the band with both hands and tuck your elbows to your sides. Extend your elbows just like in a cable triceps pushdown. Try for 45 reps in 30 seconds or as fast as possible.
  • Band Curl: Stand shoulders width apart and anchor the band under your feet, holding the other end with both hands. Curl for 30 seconds, aiming for 25-30 reps.

5. Repeat steps 1-4 one time

MONDAY: Cardio & Core


TUESDAY: Strength Training

WEDNESDAY: Agility Drills & Power Exercises

THURSDAY: Core Training

FRIDAY: Cardio & Performance Training

SATURDAY: Outdoor Training

SUNDAY: Fun Day

Get involved in exercise groups in your area. See below for some great groups in the Los Angeles Area:

  1. Yoga: Free Yoga on Sunday mornings in LA. Look up the location nearest you!  http://www.lululemon.com/
  2. California Running Clubs: Become part of a group: http://www.runtheplanet.com/resources/clubs/city-clubs.asp?s=Los+Angeles+CA
  3. West LA Cycling Club: Rides are on Sundays: http://wlacyclingclub.com/index.html
  4. LA TRI CLUB: “Swim, Bike, Run, Play!” http://www.latriclub.com/
  5. Los Angeles Hiking Group: http://www.meetup.com/hiking-196/
  6. Tennis: http://www.tennislosangeles.com/

Play 18 holes of golf with a friend or throw the football or baseball on the beach for 35 minutes. Enjoy!

References:

  1. Clark, Micheal, Lucett, Scott, and Corn, Rodney. National Academy of Sports Medicine Eseentials of Personal Training. Third Edition. Baltimore: Lippincott Williams & Wilkins, 2008.
  2. Men’s Fitness. Weider Publications, LLC. 28 July 2010. The American Media Inc Fitness and Health Network. The Medicine Ball 200 Workout.
  3. Women’s Fitness. Women’s Health Online. 20 March 2010. Flat Tummy Workout. Trail Fitness Workout.

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08 2010

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