Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—北京首批共有产权住房建设取得重大进展 because that's the day that most people just completely give up on their fitness resolutions.) Here's the good news: We've come up with a 21-day shape up workout plan that you'll love so much, you won't wanna ditch it.
Here's how it works. Each week, you'll do six workouts (none of them last more than about half an hour!):
-Two total-body toning routines
-Two fat-blasting interval workouts
-Two easy recovery sessions
The "Quarterly Journal of Experimental Psychology" published a study in early 2016 entitled, "The drawing effect: Evidence for reliable and robust memory benefits in free recall." While the title seems a bit long and complex, the study actually demonstrated a very simple idea. Drawing words in picture form helps people make better and stronger memories. The authors of the study created simple tasks where a participant would first draw a simple word, like a common piece of fruit. Later, the authors of the study would ask the participants to recall the words they drew. Other participants in the study were given different tasks like repeating the given word aloud a certain number of times or actually writing the word down. The researchers found that participants who drew doodles of the words they needed to recall fared much better than other participants.
Total-Body Toning Routines – 2x a week
Reps: 12 – 15 per move
Sets: 1 set during week 1, 2 sets during weeks 2 and 3
Plank with Alternating Leg Lift
Wood Chop with Resistance Band
Dumbbell Squat and Overhead Press
Fat-Blasting Intervals – 2x a week
Do the following three moves back to back with no rest in between. That's 1 interval.
Rest for one to two minutes between intervals
Complete as many reps of each move as you can in the prescribed amount of time.
Week 1: 20 seconds per move, 5 intervals
Week 2: 30 seconds per move, 6 intervals
Week 3: 40 seconds per move, 7 intervals
Results-Enhancing Recovery – 2x a week
Do the following three moves in the order shown. Repeat two or three times.
Hip Flexor Stretch
Double Hip Extension
Standing Chest Stretch
Floor I-Position Raise