A workout routine to add to the mix

I hope everyone is reaching their goals, or at least making some headway.  I thought i would share a workout that hits the entire body and feels GREAT!

The first one involves the TRX.  I think this is such a universal piece of equipment and worth every penny and then some.  Plus, it travels well, too.  with the over the door attachment you can take it anywhere!  Almost every TRX move is a variation of a plank, so even if it is an arm exercise, you will also being working your core and legs as well.  Remember when performing the exercises, to keep your glutes engaged, belly button pulling in towards your spine, and shoulders pulling back and down, even when working with arms in front of you.  you never snake through a movement, just as when performing planks/pushups on the mat, you would never snake either!!  
I like to always do a warm up.  i have a routine that hits most of the major muscles and joints and also has a balancing component and preps the body to run or lift.  you can also walk/run and then perform these exercises.  
perform 15 of each, and if one sided, its 15/side.
1. standing windmills 
2. TRX pushups
3. TRX rows with lower body in table position
4. TRX single leg superman
5. TRX single leg lunge
6. TRX Triceps
7. TRX single leg squat with forward kick
8. TRX bent leg pikes/tucks (when feeling strong, go for the straight leg version)
9. TRX ham curls
Go through 2x.  you can also run half a mile or 1 mile ( or spin or row or elliptical) before/middle/post to create an excellent circuit!

if you don't have the TRX (get one) you can perform these exercises on their own, in standard fashion with or with out weights. for the pikes or tucks you can use a towel on a slippery floor or plates on carpet.  If you try this, let me know how it goes! 

day 2 of challenge

Yesterday I did the treadmill for 30 minutes (run 4 walk 1) and then the spinning bike for 15 and the Full body workout from The New York Ultimate Body Plan by David Kirsch.  I can really feel it today in my midsection front and back.  Not in a bad way, mind you, just that I worked muscles that have been neglected for some time.  It doesn't hurt that I have a glorious new studio in which to do my workouts.  Even though it has been ridiculously cold here (negative 31 today with WIND) the studio has great windows that let in the sunlight.  The food part of the challenge is going well so far.  I have spinach salads with tuna or salmon or boiled chicken and broccoli and peppers with my homemade dressing (red wine vinegar and smidge of grey poupon mustard and fresh garlic). After the workout I had a protein shake. And for dinner a spinach salad with veggies and roasted chicken breast, and cole slaw I made with red wine vinegar and pepper.  I felt full and was craving sugar before bed but I had a cup of tea and it passed.  

Today's workout is 45 minutes of cardio and a core  workout.  I am looking forward to it! This strength training workout is only a 15 minute one, so it won't be as time consuming as yesterday.  Tomorrow will be full body again with cardio and then saturday is leg and core (again 15 minutes) with cardio.  So every other day the time frame changes.  I think I am going to make some vegetable soup in the crock pot.  With these temps, it will be perfect.

I also want to try the new NTC yoga workout they released yesterday.  It too is 15 minutes and looks great.  Has anyone done it yet?