This is the season of parties, preparations, shopping, and eating.  With all this action, it’s easy to miss a few workouts here and there!

To help you stay in line with your fitness goals, we have for you this week a great 40 minute workout that you can squeeze in between your parties and shopping.  You can do this workout indoors or outside with no fitness equipment.

Highway 505 by Fariyal Samson

Fariyal Samson and Lia Bosch

This workout was developed by Fariyal Samson, who is a good friend of ours. She is a PhysEd Teacher, Trainer, and Awesome Athlete.  Many of her clients and family have followed this workout plan with great success.

The total workout will take you about 40 minutes and includes 6 exercises.  For the first 5 exercises, you will do 100 repetitions.  The last exercise is performing the Plank and you will do the Plank 5 times for 30 seconds each with 30 second rests in between.

The key to this workout is completing the 100 repetitions with good form.  You can do all the reps at once or break them down into smaller sets.  For example, you could do 25 reps in 4 separate sets or 10 reps in 10 sets.  Perform the exercises in the order shown and aim to do the workout 4 to 5 times per week.  If you are doing the 100 reps in sets, then cycle through the workout for 1 set and repeat the sets from the start of the workout.

The Workout

Perform 4 to 5 times per week:

• 100 Step ups (each leg)
• 100 Triceps dips
• 100 Push ups
• 100 Bicycle crunches
• 100 Lunges (each leg)
• 5 Planks (30 seconds with 30 seconds rest)

Demonstration Video

Here is a short video that Lia put together to demonstrate each of the exercises.  In the video, she has only performed a few reps of each rather than all 100.  You can stop the video and perform all your reps for each exercise or simply watch the entire video and then perform the workout on your own.  The video will be available on our YouTube Channel for you to watch at any time.

Enjoy the workout and the great feeling of meeting your fitness goals in busy times!

Recipe of the Week: Mint Chocolate Protein Bar