The Monday Workout: A Tried-and-True Way to Jumpstart Your Week


The Monday Workout: A Tried-and-True Way to Jumpstart Your Week

Feb 23, 2015 //

any damage you did over the weekend, and start your week right – with
tried-and-true exercises that will build muscle, keep you lean and improve your
overall health.

workout should begin with a five-minute warm-up and end with a five-minute cool
down and stretching. For optimum results, a workout circuit should consist of
exercises that exert a maximum effort for 45 seconds, ending with a 90-second
recovery period, and then repeat the exercise two to three times. Incorporate
any or all of these exercises into your regimen for great results.

Chair Squats

by standing in front of a chair. Place feet hip-width apart and toes forward.
Lean slightly forward. Press with your heels and keep your knees over your toes.
Bend your knees and slightly touch the seat of the chair. Return to a standing
position. Repeat for 12 reps. Remember – don’t sit, just touch the chair!

Modified Planks

on all fours, knees bent touching the floor, and lifting your feet. Place your hands
a few inches wider than your chest. Align your back, butt, neck and head. Press
your belly button inward, and tighten your abs. Bend your elbows and lower your
chest to the floor. Press up. Repeat for 12 reps.

Oblique Crunches

with your back on the floor, and your knees bent. Cross your right ankle over your
left knee. Place your left hand behind your head and lift your left shoulder
toward the right knee as far as you can, then release. Repeat for 12 reps.
Switch to your other side, and repeat.


your left foot on a step or a sturdy platform. Step up with your right leg.
Step down with your right leg. Keep your arms straight, or as you progress, add
hand and ankle weights to increase resistance. Repeat 12 reps, then switch

Butterfly Abs

with your back on the floor and soles of your feet touching. Let your knees
relax and fall to the floor. Place your hands behind your head, elbows out.
Press your belly button to the floor and tighten your abs. Lift your chest and
shoulders up as far as you can, then release. Complete 12 reps.

with your healthcare professional before doing any new or strenuous exercise. Get
up, get moving, and reap the benefits every day of the week!


Gina McKnight

Gina is an author, freelance writer, and equestrian from Ohio USA. Living with her family near Wayne National Forest, she is a fitness enthusiast with a passion for a healthy, organic lifestyle! She is a graduate of Franklin University, Columbus, Ohio; summa cum laude. Gina encourages her readers to eat healthy and to find a sport or hobby that keeps them moving!

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