's motd Monday December 6, 2010

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YOUR WORKOUT

PLAN FOR THE WEEK

Monday, 06 December 2010

Guess what I did yesterday? I

planned exercises for everyday of this week...just

for you! Oh, please. You don't have to thank

me. It was my pleasure, really!

See, every Sunday, I make a little

chart of which exercises I'm going to do for the new

week. So I was thinking, wouldn't it be nice to share

my plan with you? And you can shape it to fit the

time for your own workout plans this week. So, just

for you, here's my plan, from...The Sweatin' Man!

For today, Monday, begin with stretching this

morning. You'll stretch from head-to-toe, warming up

your muscles and bones. Then I want you to put on

some music and do a hot dancing routine for 15

minutes. Later today, you'll tone your biceps and

triceps using light free-weights or toning bands or

cords. You should invest at least 30 minutes for your

toning. And before you turn in for bed tonight, you

should cool down your body with some more stretching.

For Tuesday, you'll stretch in the morning and then do

a full-hour cardio DVD. On the days you have to do a

longer workout, like today, I'd prefer to see you

get that cardio in first thing in the morning. But if

your schedule doesn't permit, you can do your cardio

workout later in the day. (Just do it, okay?) At

day's end, once again, cool down your body with some

more stretching before bedtime.

(So tell me. How do you like your

exercise schedule so far? Oh but wait...there's more

to come!)

On Wednesday you'll warm up your body with that

stretching to start your day. Then you'll lift your

legs, one at a time from the floor, as high as you

can. I want you to aim for 100-150 leg-lifts. (Oh

come on, you can do it!) Later today, you'll do some

more toning, focusing on your chest and back. Then

before turning in for the day, don't forget those

twice-a-day stretches.

Thursday, start with your usual morning stretching and

fit in another hour with one of your cardio DVDs.

And, don't forget, you've got your stretching

cool-down to do before bed.

That brings us to Friday. Surprise, you'll stretch

in the morning and get some toning in

for the third time this week. Today, I want you to

concentrate more on your shoulders. And remember, you

should be toning for at least 30 minutes. Then you'll

cool your body down with some more stretching at the

end of the day.

Saturday, you'll stretch in the morning and do your

hour-long cardio DVD workout. And, you got

it....you'll stretch once more before ending the day

with some well-earned sleep.

Oh, and no rest for us on Sunday. Warm up this

morning with stretching and then later in the day,

you're going for a nice long walk. If the weather is

nice where you are, you'll walk outside. But if it's

too cold or rainy in your neck-of-the-woods, then hit

your local mall for that walk. (Hey, leave those

credit cards at home, too! LOL.) And yes, you will

do some more stretching before going to bed.

Whew! Now let me say, you've done one heckuva

good job this week! Do keep in mind, I'm not asking

you to do anything I'm not doing. See, this is my own

personal exercise formula and yes, it really works for

me. Tone three days a week, cardio three

days-a-week and take a nice, long walk on Sunday.

And don't forget to make stretching a part of your

workouts everyday.

Now some of you are saying, Oh I could never follow

that schedule. But I'm telling you, if you start

following it and make it a part of your weekly

life, it'll stay in your blood and you'll want

to do it. You'll begin looking forward to your

workouts...everyday. Just like I do!

Love,