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Mary-thon Pick and Choose Workout Routines 

The following workout routines were submitted by our 2012 Mary-thoners to share with other Mary-thoners.  It’s up to you (and your physician) to decide whether or not a particular exercise is something you have the health, strength and endurance to attempt.  Some of the suggestions have links to videos that either explain the technique or offer a sampling of a particular routine.  Of course there are MANY more ideas out there – these are just a few.

Enjoy and Keep Moving Forward!

If you’d like to check on the number of calories you burn from a particular exercise – go to:

Calorie Burn Calculator:  http://www.healthstatus.com/calculate/cbc 

1.  Bicycle Riding

• Outdoors
• Stationery Bike

2. Dancing

• Ballroom
• Belly Dancing:  Grab a beginner’s DVD and learn a couple of the ‘isolation’ exercises (basic hip and tummy movements) and then practice them anywhere, anytime (there’s some you can do while washing dishes ). Once you learn how to move, you can easily pair each movement to your favorite music. It’s really fun, not so hard to learn, and gives your muscles quite a workout!
• Line Dancing:  Example:  “Learn with Lynn”  http://www.youtube.com/watch?v=er74MAAO5oE
• Dancing during commercials on TV

3. Fitness DVDs:  We had several fitness DVD suggestions submitted by our Mary-thoners.  I’m sure there are MANY more out there.  Here are just a few that some of our Mary-thoners enjoy:

• Dancing with the Stars
• Jenny Craig:  Let’s Get Started
• Jillian Michaels:   30 Day Shred  http://www.youtube.com/watch?v=fuJcM93v9AY
• Leslie Sansone:  At Home Walking, Jogging and Exercise Bands DVDs  http://www.lesliesansonevideos.com/
• Rent an Exercise DVD from the Library – that way you can try out several
• Total Yoga
• Weight Watchers:  Get Fit, Get Moving, Get Started
• Yoga:  Rodney Yee’s AM Yoga for your Week, AM & PM Yoga for beginners with Elena Brower, Hatha and Flow Yoga for beginners with Tamal Dodge

4. Fitness Equipment:   Either home fitness equipment or machines available at a commercial gym can provide you with an excellent workout.    Most gyms have personal trainers to help you with your workout routine or you can search online or in the materials provided with your machine for a routine that may work for you if you’re exercising at home.

1. Eliptical
2. Hula Hoop:  http://www.webmd.com/fitness-exercise/news/20110210/hula-hoop-workouts-burn-calories
3. Jump Rope:  http://www.youtube.com/watch?v=c3nlb6bEGxY
4. Recumbent Bike
5. Spinning Bike
6. Stationary Bike
7. Treadmill
8. Free Weights:  http://www.sportsinjuryclinic.net/rehabilitation-exercises/free-weights-exercises
9. Resistance Bands:  Check the information that comes with your bands for a suitable routine
10. Weight Machine
11. Stability Ball:  http://www.webmd.com/fitness-exercise/features/10-fun-moves-to-reshape-your-body-with-exercise-ball-workout
12. Etc.

5.  Home Exercises:

• Splitting Firewood
• Squats:  How to do a Proper Squat:  http://www.youtube.com/watch?v=QKKZ9AGYTi4
• Stair Climbing:

1. Climb home stairs – up and down
2. While watching TV – don’t fast forward through the commercials – climb your stairs (up and down during commercials).   Then lift arm weights while you’re sitting in your chair.
3. Combine with stationery exercises – walk up and down the stairs at home, stopping on each floor to do a series of stationery exercises (squats, lunges, leg lifts, jumping jacks, crunches, etc)

•  Stretching Exercises:  Free 5 minute Flexibility Routine:  http://www.youtube.com/watch?v=-iY5V0xiiKw
•  Washing the car
•  Yoga:  For Beginners  http://www.youtube.com/watch?v=H3vLZqPZxZE
•  Zumba:  Intro – http://www.youtube.com/watch?v=Vf0q6qtThF4

6.  P90X:

• Ab Ripper P90X:  Check it out:  http://video.google.com/videoplay?docid=1464945638519938565
• P90X Plyometrics Interval Workouts

7. Pet Training

• Run, walk, play Frisbee or catch with your pet
• Volunteer at a pet shelter to walk dogs.

8.  Race Training

• 5K Seven Week Training Schedule for Beginners:  http://www.mayoclinic.com/health/5k-run/SM00061
• 10K – Beginner Runner’s 10K Training Schedule:  http://running.about.com/od/racetraining/a/10Kbeginner.htm
• Half-Marathon:  http://running.about.com/od/racetraining/a/basichalf.htm
• Run-Walk Training for a Half Marathon:  ttp://running.about.com/od/halfmarathonracetraining/a/runwalkhalfmarathon.htm

9. Specialized Workouts

a. Tabata Routine:
1. Research shows that doing shorter (12-20 minutes), high-intensity work outs end up burning more calories than longer (60 minutes) moderate-intensity workouts.  Hence – the Tabata routine.  Read about this method at:  http://www.fitsugar.com/What-Tabata-Training-21477705
2. Do 20 seconds of continuous, high intensity moves, then 10 seconds of rest. You do this 4 or 5 times to complete 1 circuit. Do 2-4 circuits to begin, and then work your way up to 5. This will only take 10 to 12 minutes, so fill the rest of your 30 minutes with lower intensity exercise, like ab exercises, walking/jogging, or weight-lifting.

b. 12 Days of Christmas Workout – The 12 Days of Christmas Workout!

1. This can be done without any workout equipment, but you can use weights for the Russian twists.   If you don’t have weights, you can use a bag of flour or jug of laundry detergent.
   To do this workout, start with day one, then you do day two and then repeat day one. Next do day three, then two and one again and so on until you get to day 12.
• Day 1 – One lay flat on the ground, roll up and stand up without using any hands and then finish it with a burpee   http://www.youtube.com/watch?v=7MGljX4bbps
• Day 2 – 2 leg lifts
  Day 3 – 3 3-punch sit ups
  Day 4 – 4 v-ups http://www.ehow.com/video_2351888_up-exercise.html
  Day 5 – 5 jumping jacks
  Day 6 – 6 criss-cross (bicycles)
  Day 7 – 7 Russian twists   http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1130
  Day 8 – 8 sit ups
  Day 9 – 9 mountain climbers   http://www.youtube.com/watch?v=KI8u58hPam4
  Day 10 – 10 ankle reaches
  Day 11 – 11 standing elbows to knees (11 on each side)
  Day 12 – 12 plank, bring in knees to each side (12 on each side)
  http://www.youtube.com/watch?v=kiA9j-dR0oM
  If time remains, I generally fill the time with dips, planks, side planks, boat kicks, bridges and lunges.

c. Exercise or Stability Ball: http://www.ball-exercises.com/top-10/index.html#1   with or without weights

d. Mary’s 30 minute workout http://www.marython.net/category/the-gym/

e. Push Ups: 100 Push Up Training Program:   Http://hundredpushups.com/

f. Sit Ups:  30 minutes doing the 200 Sit-up Training Program:  http://www.twohundredsitups.com/

g. Spartacus Workout: Men’s Workout:   http://www.menshealth.com/mhlists/high-intensity-circuit-routine/dumbell-push-press.php#slidetop

h. Various Workouts – type in your fitness specifications and this website generates your personal workout. Workout Generator:  http://www.sparkpeople.com/resource/fitness_plan_generator.asp

10. Sports

1. Badminton
2. Bowling
3. Canoeing
4. Golf
5. Hiking
6. Ice Skating
7. Karate
8. Kayacking
9. Kick Boxing
10. Mountain or Rock Climbing
11. Roller Blading
12. Running
13. Skiing (Water or Snow)
14. Sledding
15. Snowshoeing
16. Kids Sports (play outside with your kids)
17. Swimming
18. Tae-Bo
19. Volleyball

11. Strength Training

1. Arms, Legs, Abdominals:  http://www.sportsinjuryclinic.net/rehabilitation-exercises/free-weights-exercises

12. Treadmill Workouts

a. Fireman  Workout:  30 minutes with a 12 incline, speed = 3 mph  (Suggested by trainer at Planet Fitness)

b. Walking – Begin at 3.0 and increase your speed as follows:   0-5min:  3.0;  6-10min, 3.3;  11-15min:  3.6;  16-20min:  4.0;  21-25min:  3.6;  26-30min:  3.3

c. 5-4-3-2-1 Sweaty Treadmill Interval Workout:

http://www.inthegym.net/cardio/treadmill/5_4_3_2_1_sweaty_interval_trea.php

d. Cardio Workout – Treadmill Intervals

http://www.fitsugar.com/Interval-Workout-Treadmill-Walking-Running-1325934613.  Walking

a. Barefoot on the beach
b. Dog walking at a pet shelter or walk your own dog
c. Walk outdoors
d. Walk on stilts (be careful!)
e. Walk to and from the store – carrying your purchases
f. Walk on a track at the gym or fitness center
g. Walk on the treadmill (change speeds every 5 minutes)
h. Walk on the treadmill with intervals of changing your incline and speed
i. Walk or run for 10 minutes, do lunges for 5 minutes.  Repeat until you complete 30 minutes

14. Wii

a. Wii Fit Core Exercises
b. Wii Fit Step Aerobics
c. Wii Fit Strength Exercises
d. Wii Just Dance (Put on Shuffle)
e. Wii Zumba

15. You Tube Workouts:

a. Pilates – Intermediate: Best Pilates Core Workout

http://www.youtube.com/watch?v=aWqetvphLEU

b. Interval Training:  Interval Training on Sara Fit TV. Various workouts including:  10 Minute Trainer Butt Lifting Workout -

http://www.youtube.com/watch?v=d7SB_3rEPgg&feature=plcp&context=C39ea2ffUDOEgsToPDskJ7BDB-OAaNp4m6DHu5qXIj

c. Step Aerobics -

http://jennyford.com/

Workouts are free – you just need to subscribe for free to her YouTube channel – very simple and great workouts!

d. Tai Chi:  Gentle Workout

http://www.youtube.com/watch?v=zeboFELKnXQ

• Note:  The information contained in the “Pick and Choose Workout Routines” and internet links may not be appropriate for all individuals. Therefore, the author, employees, company, affiliates, or any other parties involved in the creation or promotion of Mary-thon are not responsible for any injuries or health conditions that may result from advice and opinions represented here, on our website or in any other materials.  The information listed here is not a replacement for competent medical advice. You should consult your personal physician before starting any diet or exercise program. If you choose to follow the Mary-thon program without consulting your physician, you are doing so at your own risk. We claim no responsibility for any injuries you might sustain. It is your responsibility to warm up properly, perform your workouts correctly, and ultimately to decide whether or not you are capable of performing the exercise/workout without sustaining injury.CLICK HERE for more articles related to THE GYM, and other workout ideas!