YOU CAN GET FIT!

I know, the weather is beginning to get a little chilly so you start fudging on your workouts.  The Holiday events and invitations will soon begin coming and your "to do" list will grow AND  your workout window will SHRINK.  So, keep this little workout handy and you have no excuses to keep your fitness level at its peak and your STRESS level low!


You will need weights, a jump rope (or your imagination) and some room to move - that's it- 
BEDROOM (or any room) BOOTCAMP! 

Begin with a 2 minute Warm-up:

2 minute March in  Place (high knees!)

1 minute Squat (with weights if you have them)

20 push-ups

1 minute Squats

1 minute Jumping Jacks

30 Crunches (on the floor with knees in tabletop over  your hips, not chest for   maximum abdominal work)

20 Walking Lunges with Bicep Curls

1 minute Jumping Rope (use your imaginary rope if you don't have one!)

25 Push-ups

20 Tricep Dips (coffee table works great here!)

1 minute running with High Knees

15 Push-ups

1 minute Overhead Press with weights

1 minute Squats with Overhead Press

25 Double Crunches (Knees to chest and chest to knees)

1 minute Jump Rope

1 minute Plank 

15 Tricep Push-ups

25 Double Crunches

1 minute Plie Squats with rows

30 second Mountain Climbers

30 second Plank

25 Push-ups

30 Double Crunches

20 Squats with Lateral Raises

STRETCH!!

That's it!  20 Minutes and you are done!

Now you can go on with your day and know you've gotten a good workout in without leaving your house1

AND can afford to taste a Holiday treat (Check out the Pumpkin Mousse Tart Recipe I'm Posting!  It's worth the calories!)  


What Holiday treat is worth the calories?

THINGS I HATE ABOUT SWIMMING:

The thought of it;
Packing up gear for changing after the actual pool workout;
The first jump into the pool because I always THINK it's going to be cold;
If it is cold;
The racoon eyes I have from my goggles for hours after leaving the pool;
Waiting for a lane if I haven't gotten to the pool at the exactly perfect time to not have to share a lane;
Bad lane sharers who kick, go too slow or want to rest after each lap;
The boredom and lack of distraction of the pool;
Having to go through the process of drying, changing in the locker room and either leaving looking like a drowned rat OR actually having to go through the ritual of really getting dressed (which means having been organized to pack it all up in the first place; see the first item.

THINGS I LOVE ABOUT SWIMMING:

Swimming - I love to swim;
The feeling of the water;
Working on the different strokes;
The quiet in the pool - it's the perfect place to think, plan and work through things in my head;
The long, lean feeling after a pool workout;
The lack of aches and pains in my joints;
The all-day energy I feel after swimming;
When it's over I am SO glad I made the effort!

I'm thinking the good always outweighs the bad.

You see, I've had this love/hate thing for swimming workouts for years.  I swam for years for my tiny little swim team in my hometown, but I was never the blue ribbon champ.   Even though I LOVE the water and water sports, swimming laps is something I have to make myself do because "it's good for me." I've gone through fazes where I swim rather than run or other body pounding types of exercise.  In law school, I attempted to get over the "hate" by taking to the pool that happened to be in the bottom of the really old gym where I taught aerobics.  There were no windows, it was really dark and always cold and really creepy, plus the fact that I would show up to Property Class with raccoon rings around my eyes.  That faze didn't last long.

Later, I tried it at a new pool that had bright sunlight streaming into the indoor pool.  That was a little better, but I think that time I was only doing it because I had a bum knee.  That was also my first foray into teaching water aerobics.  That faze lasted until I got over my knee injury.

I have also taken to the pool in order to train for the swim portion of triathalons.  Needless to say, the minute the triathalon was over, so was the swimming day of my workouts.  

I also seem to take to the pool because I'm having some other sort of trouble or injury that makes  my other workouts too painful.  Recently, it has been my hamstrings so I've been passing up the treadmill and sprints for the pool.  I've learned exactly when to show up at the pool and when to stay away.  I also had a friend tell me to put on my bathing suit first thing in the morning, then there was no excuse.  That was a good tip and really helps on the days I need to get there early.  

I must say that something is working because my hamstrings are feeling almost normal, which means I am not feeling them all day long, AND lo and behold, I am actually starting to LOVE my time in the pool.  I'm actually sorry some days when it's time to get out.  Sometimes, it does help to know I can slide into the steam room for just a bit before doing the whole shower, dress thing.

I tend to do my own workout that I came up with that works for me.  I do use goggles, a swim cap, a kickboard and a buoy that you put between your legs so you only use your arms.  I do not use flippers or hand webs.  I don't really understand that - the point is to use your muscles and strength to get to the other end of the pool.  I know flippers and hands would make me faster, but that's not my goal.  

This is a good workout if you are jumping into the pool and don't have a plan.  It's from Women's Health magazine - one of  my favorites. 

MIX MASTER WORKOUT STROKELENGTH
(yards or meters)*

SETSREST
(seconds)EFFORTWARM-UPAny200110-303MAIN SET
(for a longer workout, repeat the main set)Rotate: breast, free, back, free50410-205-6Rotate: breast, free, back, free

MIX MASTER WORKOUT
	STROKE	LENGTH (yards or meters)*	SETS	REST (seconds)	EFFORT
WARM-UP	Any	200	1	10-30	3
MAIN SET (for a longer workout, repeat the main set)	Rotate: breast, free, back, free	50	4	10-20	5-6
	Rotate: breast, free, back, free	50	4	10-20	6-7
	Free	100	1	20-30	5-6
	Any (except free)	50	1	10-30	7-8
	Kick (on your side or back, or using a kickboard)	25	2	5-10	6
COOLDOWN	Any	100	1		3
* Most lap pools are 25 yards or meters long, while Olympic-size pools are 50 meters. If you're unsure, ask the pool manager or lifeguard.

50410-206-7Free100120-305-6Any (except free)50110-307-8Kick (on your side or back, or using a kickboard)2525-106COOLDOWNAny1001 3* Most lap pools are 25 yards or meters long, while Olympic-size pools are 50 meters. If you're unsure, ask the pool manager or lifeguard.


I tend to do a workout similar to this, but usually do freestyle for 100, then breast stroke for 50 as that is the breast is my fifth lap and it helps me keep track of counting.  I then repeat that 4 times and then do the arms and leg portion, then add backstroke instead of breast stroke.  The best part is the stretch at the end and how good I feel getting out of the pool!   


Do you have a love/hate workout? 
How do you get over the hate?