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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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)

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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

Grapefruit and Greens Salad!

This beautiful looking salad was incredibly quick and easy to make! It was actually a spur of the moment recipe because I really need to go grocery shopping and I kind of just threw a bunch of things together, but it ended up being delicious! Try it out 🙂 or use it as a base for your own hodge-podge salads!

Grapefruit and Greens Salad

Salad Ingredients:

  • Green Leaf Lettuce (Spinach would be delicious too)
  • 1 Grape Fruit
  • Sliced Almonds
  • Crushed Walnuts
  • Dried Cranberries
  • 1/2 Cucumber

Dressing:

  • 2 Tbsp Balsamic Vinegar
  • 1-2 Tbsp Grapefruit Juice (squeezed out of the rinds)
  • Splash of Vanilla (little less than 1/4 teas)
  • 1 Tbsp Water

 

 

 

 

Running in a Winter Wonderland

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)
  • 20 Jumpsas high as you can
  • 10 Push Up Roll Overs (5ea direction – see video)

HAPPY HOLIDAYS EVERYONE!

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.

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.