Hello Regatta Bay neighbors,

It's august and that means we made it through the high season! If you chose to stay away from our beautiful white CROWDED beaches, now is the time to get back out there. 

This month's work out can be done inside or outside. Each exercise to be performed for 2 sets of 2 minutes, slow to medium pace. Start with a five minute warm up like jumping jacks or jump rope or jogging, then complete the 3 exercises, 5 minutes of cardio, repeat up to 2 more times.  Cool down by stretching and deep breathing.  

Ready:

Aerobic exercise. I know you just did a warm up, so choose a different option and go for it! Medium to high tempo, think sprints or fast jog down the street/sand and back for 2 minutes. Rest 10-30 seconds and repeat.

Arm raises.  Stand tall, chest out, arms in front with dumbbells in hands resting at hips. Lift elbows up, angled slightly higher than hands. Hold 2 seconds, and drop slowly. Two sets of 2 minutes.

Alternating lunges. You can stand in place or walk down the hallway/driveway/beach. Choose a distance, and turn around. Go low enough but not so low you hit your knee on the ground. Two sets of 2 minutes.

Cardio for 5 minutes, lower impact as you repeat aerobic exercise again at higher level.

Finish with cool down, stretches and deep breathing.  

I hope everyone is enjoying this monthly exercise format. For one on one or small group training I can be reached at 503-349-7532. 

To your health!

Jan Johnson

Resident personal trainer since 1993