Monday, June 10, 2013

VACA FIT DAY 1


This is part one of a two-part series providing a full body workout perfect for traveling and staying fit this summer- even when you don't have access to a gym. No equipment is necessary for these circuits.
Complete each circuit twice, with MAX intensity, as quickly as you can (while maintaining proper form). You may rest for up to 3 min before moving on to the 2nd circuit.
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VACA FIT DAY 1 
Complete two rounds per circuit for time 
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Circuit 1
30 Jumping jacks
20 Air squats
30 Bicycle crunches
20 Walk out push up 
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REST 3 MIN—
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Circuit 2
30 Mountain climbers
1min Plank
30 Rear lunges with knee up
20 Incline chair push up
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Link to great cool down stretches: http://bit.ly/12B0Qbl
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EXERCISE TUTORIAL LINKS

Jumping jacks: http://bit.ly/16WQ8gR
Raise arms until they touch at the top of each rep, ensuring full range of motion
Keep weight in your heels- imagine sitting back into a chair, leading with your hips. Aim for hips to drop past parallel with your knees- the lower the better!
Bicycle crunches: http://bit.ly/18nrc2k
Keep legs as close to the ground as possible (without touching) to engage lower abs.
Walk out push up: http://bit.ly/14scliX
Complete movement with intensity to spike heart rate.
Mountain climbers: http://bit.ly/16WSbS3
Keep upper body stationary & hips low throughout the movement
Squeeze abs to fully engage the core- keep hips low, in line with shoulders
Rear lunges with knee up: http://bit.ly/19XL6zj
Extend leg at top of knee raise for an added challenge (much like a kick)
Incline chair push up: http://bit.ly/17Cmw7Q
Keep elbows in close to work triceps or elbows wide to work chest.