Chesna’s New Year’s Day Workout

Happy New Year!  It's a beautiful day here and the sunshine has inspired me to create a workout that will allow you to get out and take advantage of it.  If it is cold where you are? Dress in layer and you'll be fine!!

Warm up by walking at a moderate pace (roughly equivalent to  3.0 – 3.5 on a treadmill) for 8 minutes. Then, use a tree or lamp post and a curb or step to stretch thoroughly.

Start walking intervals at a moderate pace for a set time of three blocks or three minutes (shorten or lengthen according to your ability and fitness level).

At the end of the moderate interval, increase your speed so that you are walking briskly  or jogging lightly (roughly equivalent to 4.0 to 4.3 on a treadmill).  Do not attempt to jog if you have not worked out or have problems with your knees/joints).  Maintain this pace for one block or 1 minute.

At the end of the intense interval, slow down to your initial pace for three blocks or three minutes.  Start over once recovered and continue for a total of 30 minutes. 

NOTE:  Adjust the intensity according to your scale of perceived exhaustion.  Do not exceed level 8 on a a scale of 1 – 10 with 1 representing an at-rest state and 10 representing "I'm about to die Chesna!"  (Stop the intervals if you feel faint or any type of pain.  Skip the workout entirely if you are new to exercise.  Call if you have specific questions.  Always consult a physician if you are new to exercise).

Then, go home and perform the core work that you are accustomed to for an additional 5 minutes.  Take full body stretch breaks in between your core exersices.  Attn Boot Campers and current clients: perform the hardest core exercises that you are doing currently with me! 

Be kind to yourselves and have a wonderful day! 

Chesna- 908.463.5678