LOGIN
Close
facebook
rss
twitter
email
pinterest
  • About The Misners
  • The Misner Plan
  • Community
    • 90 Day Challenge
      • 90-Day Challenge Intro
      • Misner Plan Overview & Instructions
      • Phase 1 – The 8-Day Detox
      • Phase 2 – Post Detox
      • Phase 3 – Happily Ever After
    • Classroom Corner
    • Recipes & Meals
    • Fitness Tips & Routines
    • Natural Pet Care
    • Mental/Spiritual Health
    • Recommended Reading
  • Food List
  • Advisory Board
  • Blog
  • Contact Us

Body Sculpting Workouts

October 28, 2013
by Beth Misner
2 Comments

Often people don’t work out because they don’t have a gym membership or a weight room in their garage. It is possible to get in very good shape without either of those two things, but maybe you could use a little bit of help with a solid routine. Or maybe you have a gym membership or a weight room in your garage, like Ivan and I do, but you travel a lot. These routines can be done while you are on the road, as well. We have three body-sculpting workouts here for you to follow. Just doing these routines three days per week will begin to give you the added benefits of a well-oxygenated blood stream, some fat-burning oomph and great muscle development, all of which will boost your immune system and build your overall health, in addition to building a great physique.

Of course, as with any new exercise regimen, be sure to check with your doctor that you are physically able to perform these routines.

RunningStairsRoutine #1 Be a Star Stair Workout

2 minute fast walk or light jog warm up

2 minute dynamic leg movement 30 seconds of each – high knee lunges/glute kickbacks/squats/leg swings forward and back

Stair Workout- 3 sets each exercise with 5 push ups between each set:

Pick a flight of stairs with a minimum of 20 stairs. If you are in a hotel, use several flights of stairs to get a good, solid workout.

1) Moderate speed up and down

2) Moderate speed 2 at a time

3) Fast up/recovery down (come down the stairs at a comfortable pace, breathing deeply as you descend)

4) Squat/jump/squats 1 at a time (squat jump up 1 stair then squat again)/recovery down

5) Moderate speed high knee drive step ups/recovery down

2 minute fast walk or light jog cool down

 

Incline chair push upRoutine #2 Upper Body Burnout

2 minute fast walk or light jog warm up

2 minute exercise band 30 seconds of each – upright rows/curls/tricep extensions/reverse flies

Chair Workout- 3 sets of 10 of each exercise with alternating 10 squats and 10 lunges between each set:

1) Decline chair push-ups (feet on chair)

2) Chair dips (hands on chair)

3) Chair curls (lie in front of chair, hold chair legs and and pull feet up toward chair, folding at the waist. Return feet slowly to the floor with legs straight)

4) Chair shoulder press (stand and push inverted chair overhead – works best with a simple folding chair)

5) Incline chair push-up (hands on chair)

2 minutes fast walk or light jog cool down

 

Dog PoseRoutine #3 Total Body Blaster

2 minutes light jog in place or jump rope (don’t need a actual jump rope) warm up

2 minutes dynamic movement 30 seconds each– punch forward/punch up/squat to a calf raise/tic-tock legs alternatively side to side

Floor Workout – 3 sets of 12 of each with 20 wall push ups between each set:

1) Squat jacks (squat, pop up into a jumping jack)

2) Lie down/stand ups (anyway you like)

3) Walk hands away from feet to a downward dog pose and back (start upright, return upright)

4) Move through a sit-up to standing upright and reverse back down the same way (start on ground)

5) Stairclimbers from push-up position

2 minutes light jog in place or jump rope (don’t need a actual jump rope) cool down

 

If you make the time three days a week to move through these routines, you will be impressed and pleased with how fit, ripped and buff you begin to feel within a very short time. Yes, YOU! Give it a try and let us know how you are doing.

The following two tabs change content below.
  • Bio
  • Latest Posts
My Twitter profileMy Facebook profile

Beth Misner

Beth Misner is the Corporate Vice Chair of BNI Emeritus, the Co-Founder of the BNI Foundation and Founder of Journey Center Claremont. She is a certified chiropractic assistant, certified sports nutritionist, black belt in karate, tai chi/qi gong instructor, ordained minister and meditation/prayer leader. When Ivan was diagnosed in 2012 with prostate cancer, she drew from all her expertise relating to “mind, body and spirit” to partner with him on a journey into recovered health.
My Twitter profileMy Facebook profile

Latest posts by Beth Misner (see all)

  • It’s Thanksgiving, Y’all! - November 22, 2017
  • Intimidated by Three Home-Cooked Meals per Day? - July 21, 2017
  • Get Your Sweat On - January 25, 2015

Share and Enjoy!

2 Comments
  1. Cool sculpting March 7, 2014 at 9:50 am Reply

    Great Workout Tips for Body Sculpting.Thanks for sharing such useful information about Body Sculpting.

    • Beth Misner March 27, 2014 at 12:51 am Reply

      You bet, Anna! Enjoy your workouts!

Leave a Reply Cancel reply

*
*

captcha *

Search Our Site


HOT Blog Articles!

Creating New Habits
6 Comments
Firecracker Soup
5 Comments
How to Make Milk Alternatives
4 Comments

Article Categories

  • All Posts
  • Classroom Corner
  • Fitness Tips
  • Health Facts
  • Health Habits
  • Healthy Thoughts
  • Ivan's Health
  • Mental/Spiritual Health
  • Natural Pet Care
  • Recipes
  • Uncategorized

Contact Us

Copyright © 2017. Misner Plan | Disclaimer
Powered by Digital Accelerant LLC | LOGIN
Scroll