Lunge Challenge and HIIT Workout

Lunge Challenge Workout

Happy almost Thanksgiving everybody! Need a workout to do before your big feast? Try this HIIT interval workout, followed by a LUNGE CHALLENGE!  Get all your friends and family to join in!

Thanksgiving HIIT (set timer for 45sec work/15sec rest – beginners do 40sec/20sec)

  1. 10 High Knees + 1 Burpee + 1 Tuck Jump (Tuck = Jump up bringing knees to 90 degrees)
  2. Around-the-World Squat (use a book, ball, weight, anything :))
  3. Plank Hold with feet on Ball (basketball, medicine ball, even a chair or couch works) (Harder=Alternate a single leg on ball while in a plank hold)
  4. Speed Skaters (over ball if you have one)
  • REPEAT 3-5 times depending on fitness level

LUNGE CHALLENGE – then finish your workout with this…

  • 30 Forward Lunges, 30 Push Ups, 30 Reverse Lunges, 30 Jumping Jacks
  • 20 Forward Lunges, 20 Push Ups, 20 Reverse Lunges, 20 Jumping Jacks
  • 10 Forward Lunges, 10 Push Ups, 10 Reverse Lunges, 10 Jumping Jacks

Awesome work!

Be Happy. Be Fit

Biking, Glutes, and Pull Ups!

This was the workout I did in the gym today! Give it a shot and let me know how your intervals go! Don’t be afraid of the pull ups, below I have alternative versions anyone can do!

Biking, Glutes, and Pull Ups

Warm up for 3 minutes on a spin bike and then try this…

  • 8 Rounds of 20sec Sprint/10sec Rest on the bike (moderate resistance)
  • 7 Pull-Ups
  • 10 each Leg Box Step Ups (Holding Dumbbells)*
  • 12 Straight Leg Deadlift (Form is important, watch this!)
  • REPEAT 3x

* For the box step ups put your right foot up on the box, then step up to standing on top of the box, then step down, but DON’T remove your right foot, keep it on the top of the box and then go up for your second set. Do all 10 on the right, then all 10 on the left.

PULL-UP OPTIONS: Beginners can do jumping pull-ups (put a box under the pull-up bar and jump up and then pull up the rest of the way – the bigger the jump the easier the pull-up). If that is easy for you, but a full pull up is too difficult, try a decelerating pull up: Jump up and then decelerate your body down as slowly as possible until you arms are straight. Then jump up and decelerate down again for all 7 reps.

LMFAO on spin bikes

Even LMFAO loves spin bikes! Sexy and YOU know it!

The Box/Chair/Bench Workout

Find ANY stable box, chair, or bench and do this workout! Easy to do at a park, at your home, in the gym, or even in your office (see if you can get your coworkers to get up and do a round ;))

The Chair/Bench Workout

  • 15 Push Ups w/ you feet elevated on the box (EASIER: Elevate your hands on the box)
  • 10 Box Jumps (if not comfortable jumping the height of your chair, do 10 box step-ups on each leg)
  • 10ea Plank Knee to Elbow w/ feet elevated (see how-to video below!)
  • 10ea Side Lunge + Cross-Step Up (see how-to video below!)
  • 100 Toe Taps (facing your box, alternate lifting your right then left foot up to touch the top of the box as fast as possible – like doing high knees, except you touch the top of your box every time)
  • REPEAT 4-5 ROUNDS

Hiking: Yosemite for the weekend!

Hiking in Yosemite for our exercise!

Hiking in Yosemite for our exercise!

Hiking is an amazing form of exercise! Not only is hiking a great form of cardiovascular exercise, but it also helps increase muscular strength and endurance. Hiking also gets you outdoors, which is often relaxing and necessary after a long day/week of work.  So go out and find a nice trail near you and enjoy the fresh air and vitamin D (from the sun! :)) Your heart will thank you for the workout!

Half Dome, Yosemite

Half Dome, Yosemite

Yosemite in the Fall

Yosemite in the Fall

Beautiful Yosemite Valley

Beautiful Yosemite Valley

 

Healthy Chicken Enchilada Skillet

This recipe is so delicious, and pretty easy! A must-try recipe for a cold, cozy night when you’re in the mood for some homemade Mexican food! Healthy Chicken Enchilada Skillet Ingredients: 2-3 Cooked Chicken Breasts (Boiled, BBQ, or baked) 1 … Continue reading

The Do Anywhere Workout #3 LEGS!!!

We all sometimes get busy and think we don’t have time to workout because there is no time to get to the gym. Well save yourself some time and workout at home! Or at a park, a hotel, in the break room at work… the options are endless! Try this Do Anywhere Leg Workout and let me know how it goes for you!

Reverse LungeReverse Lunge 

The Do Anywhere Workout #3 LEGS!!!

  • 10 Burpees (no Push Up)
  • 8ea Single Leg Deceleration Squat to Chair (stand on one leg w/ heel at a chair/bench/bed etc. then slowly lower your butt towards the chair until it just barely touches, then stand up. The taller your chair the easier the exercise will be)
  • 10ea Slow Side Shuffle
  • 30 Speed Skaters (video of speed skater how-to)
  • 8ea Reverse Lunges (see picture above – stand w/ or w/o a weight in your hand, and drop one leg back into a lunge and then bring it back to your starting standing position, that’s 1 rep)
  •  REPEAT 3-4 times 🙂

NOTES: for the squats and reverse lunges hold something heavy at your chest for a little extra challenge (ie a big book, purse, stack of jeans haha be resourceful!)

 

Be Happy. Be Fit. 

Whole Wheat Garden Veggie Pasta

Here is an amazing recipe for a veggie filled whole wheat pasta. A healthier way to eat pasta! Whole Wheat Garden Veggie Pasta (Serves 2-3) Ingredients: 1 Zucchini (diced) 1 Summer Squash (diced) About 20 Cherry Tomatoes (cut in half) … Continue reading