{"id":18288,"date":"2014-03-12T00:15:06","date_gmt":"2014-03-12T04:15:06","guid":{"rendered":"http:\/\/girlfriendscoffeehour.com\/?p=18288"},"modified":"2014-03-12T00:15:07","modified_gmt":"2014-03-12T04:15:07","slug":"quick-spring-workout","status":"publish","type":"post","link":"https:\/\/girlfriendscoffeehour.com\/wordpress\/2014\/03\/12\/quick-spring-workout\/","title":{"rendered":"A Quick Spring Workout"},"content":{"rendered":"<p style=\"text-align: center;\"><a href=\"http:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2014\/03\/82aa43ee802311e2bbe622000a9f1270_7.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-18299\" alt=\"82aa43ee802311e2bbe622000a9f1270_7\" src=\"http:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2014\/03\/82aa43ee802311e2bbe622000a9f1270_7-300x300.jpg\" width=\"300\" height=\"300\" srcset=\"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2014\/03\/82aa43ee802311e2bbe622000a9f1270_7-300x300.jpg 300w, https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2014\/03\/82aa43ee802311e2bbe622000a9f1270_7-150x150.jpg 150w, https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2014\/03\/82aa43ee802311e2bbe622000a9f1270_7.jpg 612w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p style=\"text-align: left;\">Spring is right around the corner.\u00a0 If there is a way I can get in some fresh air and exercise outside before it gets too hot, I can get pretty creative.\u00a0 Not only that, but who wants to go to the gym once the time changes and it is daylight longer&#8230;not to mention all of the extra activities that start when spring comes? \u00a0When the weather is pretty and I\u2019m short on time, I like to head out to my street and get in a little cardio and strength training for a quick spring work out that takes 30 minutes.<\/p>\n<p>All you need is a good pair of tennis shoes, an exercise band with a place to support it, and a light set of weights, 3-5 pounds.<\/p>\n<p><b><span style=\"text-decoration: underline;\">WORKOUT<br \/>\n<\/span><\/b>Start off with light jog or fast walk for 5 minutes to warm up.<\/p>\n<p>Complete the following workout 2-3x depending on your fitness level<\/p>\n<ul>\n<li><b>15 walking lunges down driveway \u00a0\u00a0\u00a0<\/b><\/li>\n<\/ul>\n<p>If you are new to lunges, forget the walking lunges and stay in a stable position and lunge up and down to complete 15 on each side<\/p>\n<p>**<em>keep toes forward and knee over your heel at all times to avoid injury to your knee<\/em><\/p>\n<p><a href=\"http:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2014\/03\/f9a37d72802211e2917a22000a9f1587_7.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-18292 aligncenter\" alt=\"f9a37d72802211e2917a22000a9f1587_7\" src=\"http:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2014\/03\/f9a37d72802211e2917a22000a9f1587_7-300x300.jpg\" width=\"230\" height=\"219\" \/><\/a><\/p>\n<ul>\n<li><b>15 Chest presses with exercise band<\/b><\/li>\n<\/ul>\n<p>(With band wrapped around a stable object), face opposite direction, place handles under your arms on each side and press out at chest level<\/p>\n<p>**<em>keep elbows soft at all times and avoid locking them out<\/em><\/p>\n<p><a href=\"http:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2014\/03\/c8fb00f0802211e2bfc622000a9d0dda_7.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-18293 aligncenter\" alt=\"c8fb00f0802211e2bfc622000a9d0dda_7\" src=\"http:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2014\/03\/c8fb00f0802211e2bfc622000a9d0dda_7-300x300.jpg\" width=\"252\" height=\"214\" \/><\/a><\/p>\n<ul>\n<li><b>15 Back presses with exercise band\u00a0 <\/b><\/li>\n<\/ul>\n<p>Now turn around and walk back, extend arms on each side and pull back squeezing your elbows back together<\/p>\n<p><a href=\"http:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2014\/03\/f0ae4b3e802211e2ab6b22000aa8004d_7.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-18297 aligncenter\" alt=\"f0ae4b3e802211e2ab6b22000aa8004d_7\" src=\"http:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2014\/03\/f0ae4b3e802211e2ab6b22000aa8004d_7-300x300.jpg\" width=\"264\" height=\"255\" \/><\/a><\/p>\n<ul>\n<li><b>15 squats<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Run or walk 3-5 minutes<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>15 bicep curls with band<\/b><\/li>\n<\/ul>\n<p>While standing, place band under feet that are shoulder width apart and curl handles up to shoulders<\/p>\n<p><a href=\"http:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2014\/03\/82aa43ee802311e2bbe622000a9f1270_7.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-18299 aligncenter\" alt=\"82aa43ee802311e2bbe622000a9f1270_7\" src=\"http:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2014\/03\/82aa43ee802311e2bbe622000a9f1270_7-300x300.jpg\" width=\"244\" height=\"252\" \/><\/a><\/p>\n<ul>\n<li><b>12 shoulder raises with weights<\/b><\/li>\n<\/ul>\n<p>With weights to your side and palms down, lift them up together \u00a0to shoulder level<\/p>\n<p>** <em>keep a slight bend in elbow and do not raise weights about shoulders<\/em><\/p>\n<ul>\n<li><b>Repeat 15 walking lunges down driveway\u00a0<b>(or standing lunges)<\/b>\u00a0<\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Run or walk 3-5 minutes<\/b><\/li>\n<\/ul>\n<p>Consult with your doctor before beginning any new program. \u00a0Remember this is what works for me. \u00a0 Modify exercises according to your location. \u00a0 Be creative and you can have your own quick spring workout.<\/p>\n<p>In Good Health,<\/p>\n<p>Crystal<\/p>\n<p style=\"text-align: center;\">For more customized workouts for your needs and personal schedule, contact me at <a href=\"mailto:Crystal@yourfitnessdesigner.com\">Crystal@yourfitnessdesigner.com<\/a> to learn how you can get started.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spring is right around the corner.\u00a0 If there is a way I can get in some fresh air and exercise outside before it gets too hot, I can get pretty creative.\u00a0 Not only that, but who wants to go to the gym once the time changes and it is daylight longer&#8230;not to mention all of [&hellip;]<\/p>\n","protected":false},"author":102,"featured_media":18292,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[15],"tags":[3038,2475,2256,1287,425,5723],"class_list":["post-18288","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-at-home-with-gch","tag-at-home-w-gch","tag-coaching-with-crystal","tag-crystal-breaux","tag-gch","tag-girlfriends-coffee-hour","tag-quick-spring-workout","entry"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-content\/uploads\/2014\/03\/f9a37d72802211e2917a22000a9f1587_7.jpg","jetpack_shortlink":"https:\/\/wp.me\/p39pHp-4KY","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"_links":{"self":[{"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/posts\/18288","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/users\/102"}],"replies":[{"embeddable":true,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/comments?post=18288"}],"version-history":[{"count":18,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/posts\/18288\/revisions"}],"predecessor-version":[{"id":18469,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/posts\/18288\/revisions\/18469"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/media\/18292"}],"wp:attachment":[{"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/media?parent=18288"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/categories?post=18288"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/girlfriendscoffeehour.com\/wordpress\/wp-json\/wp\/v2\/tags?post=18288"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}