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)

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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 12 Days of Xmas Workout (no equipment!)

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. 🙂

THE 12 DAYS of XMAS WORKOUTHoliday workout, no equipment!

Warm up: 5 sets of: 3 push ups + 15 Squats (Body wt only) + 10 Forward Walking Lunges

Workout:

  • 12 Squat Sets: 3 Squats + 3 Squat Jumps = 1 set
  • 11 Box Step Ups (11 each leg – use a chair or couch if at home)
  • 10 Sets of: 10 Mountain Climbers + 10 High Knees
  • 9 Star Crunches (lay on back – lift arms, legs, head and shoulders off the ground, hold for 5 seconds = 1 rep)
  • 8 Knee to Opposite Elbow Plank on Hands (1 right +1 left = 1 rep)
  • 7 Side Lunges each leg (hold something heavy at chest if possible)
  • 6 Lunge Clocks (see this video)
  • 5ea SFT Push Ups*
  • 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 Burpeesdo 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.

Be Happy. Be Fit.

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

 

The BEST way to do your Cardio!

There are so many benefits to doing your cardio work in intervals read my post Why Cardio Intervals are so Dang Effective to understand why!

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)

Be Happy. Be Fit.

 

Do something you love as your workout

Do something you love as your workout

I can’t emphasize this point enough. You should think of your workout not as a chore, but as a fun part of your day; as a break from the daily grind. Find something you love to do for exercise and/or … Continue reading