Samara Donald is: The Gym Coach

Make the most of your workout!

Crawl, Walk, Run


Samara_dec09_0242Ever find yourself constantly saying “I will start a  new fitness plan tomorrow… I WILL start my fitness plan tomorrow..” yet never do? Often, the first step is the hardest. But you don’t need to spend an hour in the gym your first day out.

In business, we have a motto of : Crawl, Walk, Run. Which means to say:  don’t bite off more than you can chew. Starting small and progressing little by little is sound advice for nearly anything in life.

So here is your “small steps” plan – you can do this workout in your PJs if you want! Except on day 6 when you’ll add a little cardio activity (unless of course your neighborhood condones PJ clad walkers!). You need NO equipment for this plan, and it takes as little as 5 minutes on your first day. Now who doesn’t have 5 minutes?!


Day 1: Do 10 pushups, 10 sit ups, 10 body weight squats

Day 2: Do the same as Day 1 but now 2 times

Day 3: Do the same as Day 2, THEN do 30 alternating lunges (15 each leg) and 30 bicycle crunches

Day 4: Do what you did on Day 3 2 times total

Day 5: Do 20 pushups, 20 sit ups, 20 squats, 20 lunges, 30 bicycle abs – 3 times through

Day 6: Do what you did on Day 5, THEN add 10 minutes of jogging, jump roping, cycling, or some other cardio activity

Day 7: REST UP! But stay active. Take your dog on a walk, play an outdoor game with your kids, meet a friend for a jog, or do some housework!


By the following week, you should be itching to start making fitness part of your daily routine. Good luck!


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This entry was posted on September 17, 2012 by in fitness.
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