Challenge workout: The Feel Your Age - Calorie Blast!

Here is probably the best challenge workout that I have ever posted, the Feel Your Age - Calorie Blast! Everything in this workout is structured around the number that usually makes you feel bad to think about. This high-rep workout means that today it's working for you!

1. Run/Walk/Ride your age. Try your best run, but if you can't then walk, or ride a bike for at least the number of minutes equal to your age number. For instance, I'm 36, so I'm doing this for 36 minutes-total. If you really want to ramp this one up, figure out your max heart rate range (http://www.mayoclinic.com/health/target-heart-rate/SM00083) and stay the percentage of your age number from it. Again, for instance my max heart rate is 156, and I'm 36, so if I stay 36% from 156, my heart rate should stay around 100 beats per minute (about 64% of my max) during my walk/run. I realize that this might not put you at the optimum fat burning level depending on your age number, so go harder if you want, but keep in mind...this is just step one.

2. Push-up your age. Do push-ups equal to your age number. Now for some of us a little farther along in years, this one sounds pretty hard, but it doesn't have to be impossible. If you can't get them done in one go (I certainly can't!) try some variation. Break them up into equal numbered sets. Vary between regular push-ups, knee push-ups, elevated hand push-ups (using steps, a bench, or even your kitchen counter to push your hands off of), or even throw in some wall push-ups. As a last resort, stretch them out through the day if you have to, but you'll get the most calorie burn by hitting them all together, with everything else. Make sure you feel your chest muscles working when you're coming up or it's not a good push-up.

3. Squat your age. Do a single set of squats equal to your age number.

4. Jump your age. Do at least one set of jumping jacks equal to your age number. If you younger bucks and does are thinking that's too easy, divide your age number by 4, and do that many sets of jumping jacks equal to your age number. What's that? You still think it's too easy? Well, you were probably aided by the sassback. Do it again if you really wanna feel it.

5. Leg Lift your age. Do at least 1 set of leg lifts for each leg, equal to your age number.

6. Calf Raise your age. Do at least 1 set of calf raises for each leg, equal to your age number.

7. Plank your age. Take each number of your age number, divided it by half and do 2 planks for that long. For instance, I'm 36 so my first two planks will be 1.5 minutes each, and my next 2 will be 3 minutes each. Again, if this seems too hard vary it a little. (http://www.bodyresults.com/e2planks.asp)

For best results as far as calorie burning is concerned, take very little rest between each exercise...no more than 15-20 seconds. Part 1 should put your heart close to optimum fat burning rate (around 60-70% of your max rate), and the high number of push-ups should get it even higher, with the jumping jacks in the middle keeping it there. Smaller rest times keep it in the zone. However, if you feel like it's getting too much for you...as always, stop! Take a drink, have some rest. If this is too easy for you, add it on to your normal Monday routine for a boost! If too hard, do as much as you can, you might be surprised at how much you can do if you try!