Eshe Body Center

2/25/10: Push Up Workout

admin — Fri, 26 Feb 2010 05:08:40 +0000

Do 1o Push Ups in 3 positions. 10 on a decline, 10 on a flat surface, and 10 on a incline. Repeat 4 times. Don’t take a break!

If done correctly, you should be exhausted.

Follow this by 20 minutes of intervals. 1 minute fast, 1 minute easy. Do on treadmill, elliptical, or outside on the street (which is what I suggest).

xoxo, Angel

2/24/10 – Last Chance Workout

admin — Wed, 24 Feb 2010 18:16:38 +0000

20 Lying Hip Extensions (20 single leg if advanced, you know who you are)

20 Burpees

20 Reverse Flys

20 Low Lunge to High Kicks

100 high knees in place (if knee issues, walk with high steps)

Repeat 4 times. Record your time. Complete all sets as fast as you can. Enjoy!

I’ll be back soon.

2/22/10 – Workout

admin — Mon, 22 Feb 2010 08:37:08 +0000

30 Jumping Squats (Regular Squats if you have knee issues)

10 Pike Pushups (Regular style if you’re not advanced)

20 Jumping Squats

10 Pike Pushups

10 Jumping Squats

10 Pike Pushups

1 minute of Split Jumps/Jumping Lunges (Do stationary lunges if you have knee issues)

1 minute of full military style situps (Do crunches if you have lower back problems)

2 minutes of regular plank resting on forearms (If you cannot hold for the entire 2 minutes, break it up into 30 sec sections)

2/19/10: Resistance Band Workout

admin — Sat, 20 Feb 2010 05:13:39 +0000

Everyone should own a resistance band.

Resistance bands travel well.

You can hook a resistance band to a door, a tree, or anything else.

This workout works your chest, back, and abs.

20 reps of chest fly (fast). 20 reps pull downs (fast). 20 ab twists, each side.

Follow this by 30 minutes of cardio.

2/17/10 – workout

admin — Wed, 17 Feb 2010 08:40:34 +0000

1. 45 minutes of cardio

2. 90 seconds of plank

3. 30 V ups (go to my you tube channel: angelrstone for demonstration)

4. Lateral Leg Drops (see youtube)

Repeat #2, #3, #4 three times.

2/16/10 – workout

admin — Tue, 16 Feb 2010 08:42:34 +0000

50 Dips

15 RDLs ea leg

50 Squats

10 Lunge with twist (ea side) see youtube channel (angelrstone) for demonstration

Do 2 sets and record your time. If you can’t do them all at once, then take breaks but keep the clock going. Your goal is to complete all 2 sets as fast as you can.

Workout 2/15/10

admin — Mon, 15 Feb 2010 08:35:04 +0000

100 Bicycles (lying on back moving legs as if riding a bike)

25 Pushups

50 Bicycles

15 Pushups

25 Bicycles

10 Pushups

Repeat 2x

Follow this by one 20 minute bout of high intensity cardio

Bootcamp resumes in March 2010

admin — Sat, 13 Feb 2010 02:59:07 +0000

Bootcamp is back! The next session will start the second week of March.

Arlington: Wednesday, March 10th at 6am

D.C.: Saturday, March 13th at 9am

25 Healthy Snacks

admin — Wed, 10 Feb 2010 03:44:46 +0000

I’ve split this list of snacks into sections based on what you have available (and enjoy eating). All 25 snacks are healthy, easy, and less than 200 calories.

If you like peanut butter:

1. 1 medium apple, 1 tbsp natural peanut butter
2. 1/2 peanut butter and jelly sandwich on whole wheat
3. 5 celery stalks, 1 spoonful almond butter
4. 1 sliced banana, 1 tbsp peanut butter
5. 4 whole grain crackers, 1 tbsp almond butter

If you eat dairy:

6. 1 cup chocolate milk, 1 apple
7. 1 stick string cheese, 1 orange
8. 1/2 cup low-fat cottage cheese topped with berries
9. 1 oz parmesan cheese, 3 slices mini pumpernickel bread
10. 1 cup greek yogurt, 1 spoonful granola

If you need more vegetables:

11. 1 cup vegetable sticks, 1 hard boiled egg
12. 1 sliced tomato, 1 oz cream cheese
13. 1 cup raw broccoli, 1/4 cup hummus
14. 1 cup sliced bell peppers, 1 oz fat free mozzarella
15. 1 cup fresh raw green beans, 2 tbsp slivered almonds

If you like fruit:

16. 1 grapefruit, 7 almonds
17. 1 apple, 1 turkey slice,
18. 1 banana, 1 hard-boiled egg
19. 1 pear, 1/2 cup starkist tuna
20. 1 cup mandarin oranges, 2 tbsp chopped walnuts

If you love everythang:

21. 1 cup grapes, 1/4 cup soy nuts
22. 1 strawberry smoothie with soy milk (with ice only)
23. 2 cups air popped corn, 8 pecans
24. 1 cup shrimp cocktail, 1/2 cup pineapple chunks
25. 1/2 cup edamame, 1 tangerine

Things to remember:

1. Do not add an extra scoop of peanut butter, hummus, etc. as you will certainly exceed your caloric limit. Stick to the listed serving size! Unless you like belly fat.
2. Consume no more than three snacks a day. (Wine is not a snack.)
3. Include a protein in every snack. We do not eat enough of this valuable macronutrient.

Note: The serving sizes listed are for women or anyone trying to lose weight. Athletic men should consume about 50-100 additional snack calories.