Happy hump day! Have you worked out yet?? If not, do this quick 30 minute workout. It focuses on the cardiovascular system and will definitely get your heart pumping and your lungs doin’ their thang!
Remember: cardio is like medicine for your heart! You wouldn’t skip a day of taking your really important, doctor prescribed medication would you? Well don’t skip a daily dose of your cardiovascular workout medicine either! 🙂
Your Daily Dose of Cardio WORKOUT
Do each exercise for 45 seconds w/ 15sec rest. Rest 1 min btw rounds and do 5 rounds
Lunge Switch-outs (Start in a lunge with your right foot in front, jump and switch to a lunge with the left leg in front) (No impact: Just do alternating forward lunges)
Jumping Jack Plank – Get into a push-up position and then jump your feet wide, then narrow, wide, narrow…. staying in that plank position the whole time; wrists under shoulders!
So many mountain climbers, so little time! Here is a workout for you all that requires NOEQUIPMENT and just a little bit of space. Warm-Up for 5 minutes and then set a timer for 30 minutes. Do as many rounds as you can in that 30mins. Remember to grab water when you need it, and have fun with it!
All you need for this killer workout is a medicine ball! This workouts gets your heart rate up, strengthens the legs, & tones your core and back!
Warm-Up and then do as many rounds as you can in 30 minutes!
**Use a 8-10lb hard MB (medicine ball) for moves below
10ea – Stand next to MB, Squat to pick up MB, reach it up an over head (straighten your legs when the ball is overhead) and then squat to place MB on ground, then sideways jump over MB. Repeat 10 in a row going right, then ten left. (Keep back straight in squats!!!)
60sec. Plank on HDs (like push up position) with both feet balanced on the MB
5ea SFT Squats, hold MB at your chest. (These are the squats in 6 different foot positions… right in front, left in front, wide, narrow, toes in, toes out)
3 Sets of Box Drill – Run forwards 5m, shuffle left 5m, backwards run 5m, shuffle right 5m
10ea Single Leg Decelerating Squats – stand on 1 leg in front of a chair, box, couch etc. Slowly decelerate your butt down into a single leg squat until your butt just barely touches the chair, then stand up!
Another great workout for you to do on your own over the holidays! Pick your favorite way to do cardio and try the following… It isn’t a white wonderland here in sunny California, but we can pretend! 🙂
RUNNING IN A WINTER WONDERLAND
Run 3 miles (or Bike 8 miles, Elliptical 2 miles, Walk 2 miles, or Row 6000m)
After every ½ mile do the following… (If biking do every 2 miles)
100 Jumping Jacks
25ea Oblique Crunch(lie on your back, let your knees fall to one side, and crunch straight up so your shoulders come off the ground)
Hooray for holiday time off!! For those of you in need of an at-home workout to do while traveling, visiting family, or just taking time to relax at home, try this one! No equipment is required, so grab a friend, family member, or go solo and get your workout on. 🙂
4 Broad Jump Matrix(2 foot jump forwards, 2ft jump to the right, 2ft jump to the left = 1 Broad Jump Matrix)
3 mins Plank Hold(1 min regular, 1 min Rt side Plank, 1 min Lt Side Plank)
2 mins of Jump Rope(invisible jump rope if you don’t have one, just make sure you are actually moving your arms ;))
1 min of Burpees – do as many as you can! Finish strong!
DONE! HAPPY HOLIDAYS!
* SFT PUSH UPS: Do 5 push ups in each of these six positions: 1) Right hand slightly in front of left, 2) Left hand slightly in front of Right, 3) Wide, 4) Narrow, 5) Hands shoulder width, pointed out at a 45 degree angle, 6) Hands shoulder width but pointed in at 45 degree angle.
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!
Now that you are convinced that intervals truly are THE GREATEST, try this amazing interval workout. It can be done on the treadmill, bike, elliptical, row machine, etc. or even outside via running up and down hills or changing the pace of your run! Work it ladies and gents!
CARDIO INTERVALS 5 min walk/jog warm-up
1 min RUN (as fast as you can go!) 1 min jog/walk/or rest 2 min moderate effort (about 60-70% your max) 1 minute jog/walk/or rest (Repeat 4-5 times)
Ready for a workout?? Here you go! Scale-able for different fitness types and all you need is something to run around: a field, a track, backyard, a block in your neighborhood…
Whatever you choose to run around, identify 4 corners of your “lap”. In the first corner do move #1. Then run to the next corner, do move #2; run to the next corner, do move #3, run to the last corner, do move #4, and then repeat! Comment or ask questions if you are confused, I’ll be sure to respond! 🙂
Happy Tuesday! I’m starting something new this week, every Tuesday I’m going to post some sort of fitness tip! Today let’s briefly discuss running on the treadmill vs. outdoors, read on to expand your brain and knowledge!
First of all, both are great forms of cardiovascular exercise! Running is not for everyone, nor is it the only type of exercise you should do, but it is great to incorporate into your routine. Here are a few cool facts about indoor and outdoor running:
Walking or running indoors requires less effort than moving at the same speed outdoors (According to a study published in the Journal of Strength and Conditioning Research). This is due to factors such as wind and uneven terrain. A breeze of 9mph can increase energy expenditure by about 5%, and an uneven surface can up expenditure 10%!
According to the same study, increasing a treadmill’s incline to 3% most closely resembles the energy output of an outdoor run (without any hills).
To replicate an outdoor track, elevate your treadmill to 1% incline. (A track is level and usually an even surface – that’s why only 1% grade on a treadmill effectively mimics your energy output on a track)
Running uphill activates 9% more muscle each stride compared to exercising at the same intensity on level ground (Researchers at the University of Georgia)
The impact of running on a treadmill can be very hard on our very important knee joints, but did you know that increasing the incline just 3% can decrease joint shock by 24%! (Medicine & Science in Sports & Exercise)
Well now you can say you learned something today! Questions? Thoughts? Let me know 🙂
Grab a friend, significant other, or family member and do this workout together! (Don’t worry there are no uphill sprints in this workout – however those are really good for you! :))
This picture is from a few months ago when my boyfriend and I went on a hike on Mt. Tam and came across this rock amphitheater in the hills! It was so random haha. Of course he challenged me to 6 sprints – from the fence (you can see it in the background) up all the steps to the top. Unexpected intervals added into our hike!
Anyways here is a workout for you and your partner to do! Enjoy!
PARTNER WORKOUT – One person does exercise A for 1 minute while your partner does exercise B for 1 minute; then switch. Do each set 3x before moving on to the next partner set.
SET 1: A) Wide/Narrow Push Ups (Alternate 2 w/ wide hand stance, then 2 w/ narrow hand stance); B) Jump Rope (or “invisible jump rope” if you don’t have one – move arms as if you did)
SET 2: A) Speed Skaters (click here for how-to video); B) Forward Walking Lunges (make sure front knee does not go past your front toe – safety first!)
SET 3: A) Single Leg Squats (stand on one leg, decelerate SLOWLY until your butt touches a bench, couch, chair etc the stand back upright, switch leg every 3 reps); B) Four Square Jumps (keeping your feet together, jump forwards, right, backwards, left – like you are making a little box)
If you have time, finish with a two-mile walk or run with your partner!
Nobody to join you today? You can also do it by yourself! 🙂