Daily Dose of Cardio WORKOUT

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

  1. 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)

  2. 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!

  3. Karaoke (aka Grape-Vine) 10 meters right, 10 meters left, repeat (Karaoke = cross in front, cross behind, cross in front, cross behind…)

  4. Kettle Bell Swings (IF you know how to do them!!) Otherwise do squats 🙂

  5. High Knees in place – bringing each knee up to 90 degrees

  6. Core move of your choice! (Drawing a blank? Do a forearm plank and alternate lifting up one leg and then the other)

cropped-cropped-photo-6.jpg

Mountain Climbin’ like Crazy

So many mountain climbers, so little time! Here is a workout for you all that requires NO EQUIPMENT 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!

  • 30 Mountain Climbers (Right+Left = 1)
  • 20 Squat Jumps (do a squat, then jump as high as you can; Beginner or Knee issues? Just do squats, avoid the high impact of the jump)
  • 30 Wide Narrow Mountain Climbers(Jump out + jump in = 1)
  • 30sec Side Plank Right (More advanced? Hold for a minute)
  • 30sec Side Plank Left (More advanced? Hold for a minute)
  • 20 Knees to Opposite Elbow Climber(Each leg up is 1; aka Right+Left= 2 reps)
  • 2 minute Run or Power Walk (no room? Just jump rope – or invisible jump rope – in place for two mins)

photo (17)

 

Be happy. Be fit.

Monday Workout – All you need is your BOD!

Hello world! Here is an excellent no equipment needed workout to start your week off right! Head to a park or do it at your house. Time to beat those Monday Blues!

Do 45 seconds of each exercise, with a 15sec rest btw each exercise. Rest 1 min after the whole round. Do 4-5 rounds 🙂

Monday workout!

1) Russian Twists – like this video; keep back straight! The more you lean back, the harder the exercise! You could also hold 5-10lbs in your hands to make it harder

2) Squats w/ something 20ish lbs at chest (remember to keep your heels down, and butt goes back like you are going to sit on a bench)

3) Down Dog Push Ups – see video HERE

4) Standing T’s – Stand on right leg, kick left leg behind you and reach your left arm forwards like superwoman. Do that same side for 22sec then switch sides (reaching leg and reaching arm are on the same side!)

5) Forearm Plank w/ Alternating arm lifts – while in your plank, lift your right arm up and hold for 1-2 seconds, then lift left for 1-2 secs. Keep alternating sides

6) Alternating Reverse Lunges (aka backwards lunges) – do one right backwards lunge, then one left backwards lunge, repeat. (Knee pain? Just do backwards big steps)

Be Happy. Be Fit.

The Medicine Ball Workout!

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!

Enjoy!

Be Happy. Be Fit.

Full Body Quick Workout

Hope you all had a great Valentine’s day and weekend! I spent the weekend in beautiful Monterey CA 🙂 Did a bunch of hiking, ran along the coast, went to the aquarium and indulged in some delicious food and wine.

Running out of time for a workout today? No way! Try this short one, anything is better than nothing, just get moving! Do the circuit below as many times as you can in 20 or 30 minutes (or even 15min if you are really pressed for time). Enjoy!

Full Body Quick Workout

  • 30 sec Plank, Alternate lifting up your right/left arm (extended out like superman) every 5 seconds. The tricky part? Don’t let your hips tilt! Keep them square to the ground
  • 20 Sumo Squats with Bicep Curl (wide legs with toes pointed out, every time you come up from the squat curl the dumbbells up, when you go down into the squat, straighten your arms out of the curl)
  • 100 Jumping Jacks
  • 10 Push Ups – from knees, toes, or elevated with hands on a couch
  • 7 sets of : 1 right side lunge + 1 left side lunge + burpee

Monterey CA

Monterey CA

The No Impact Workout (no equipment needed either!)

This workout is perfect for anyone with sensitive joints, past knee injuries, or if you’re just looking to add a no impact workout into your regimen.

Impact occurs during running, jumping and other activities where you land hard on your feet.  By eliminating these movements you can still get a great workout in, but shouldn’t feel any knee or hip pain 🙂 Heads Up: There is still knee FLEXION (bending) in this workout, just no impact. Enjoy!

The No Impact Workout

THE NO IMPACT WORKOUT

  • 15ea Plank Core Matrix* (beginners: 10ea)
  • 10ea Forwards/Backwards Lunge Pivots (one forwards lunge, then same leg backwards lunge = 1 Pivot; do 10 PIVOTS on one side, then do the other side)
  • 8ea Single Leg Push Ups (beginners: do from a single knee, or a single leg but elevate your hands onto the back of a couch/step)
  • 5ea Superman Rolls**
  • Do 3-5 Rounds depending on how you are feeling and your fitness level 🙂

 

* CORE MATRIX – in a plank position, move hips up and down 15 times, side to side 15 times, and then dive the right hip down, then left hip down 15 times (up +down = 1; rt +lf =1 etc)

** SUPERMAN ROLLS – lay on your stomach with your arms and legs extended and lifted off the ground (like superman!) and then roll over onto your back and then back to your stomach. When rolling don’t let  your elbows, hands, knees, or feet touch the ground! Do 5  going to the right and back, then 5 to the left and back – message me with questions!

Be Happy. Be Fit.

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

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

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. 

Around the Field Workout

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! 🙂

Around the Field Workout – REPEAT 4x

  1. 10 Spiderman Push Up – or push ups from knees
  2. 20 180* Squat Jumps (Jump us a rotate 180 degrees while in the air-land facing the other direction)
  3. 10 Burpees (no push up, just keep arms extended)
  4. 20 Star Crunches (Easier: do 10 reps!)

Be Happy. Be fit.