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.

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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.

The Do Anywhere Workout #2!

Hey everybody! Here’s another workout that you can do no matter where you are! Whether you are on a business trip and only have a hotel room; a busy parent at home; in a park with your kids; or just need an at home workout after a long day at work, try this!

The Do Anywhere Workout #2!

The Do Anywhere Workout #2

Set some sort of interval timer for 45sec work/15sec rest* and do the 6 moves below for 3-5 rounds!  (There are a ton of free interval timer apps you can use! Or just watch a clock)

  1. Box Jumps  – Use any chair, step, bench, etc. (Knee issues? Just do box step ups!)
  2. Plank Toe Taps(Plank on your elbows, tap your right toe out to the side and back, then your left toe, continue alternating. Easier? Plank with your hands elevated on a couch or bench) 
  3. Sumo Squats – (Squat with a wide stance and your toes pointed out)
  4. Push Ups(Need easier? Elevate your upper body by putting your hands on a couch or bench; want harder? Elevate your feet!)
  5.  Jumping Jacks – (Harder? Do the jumping jacks with your legs bent at 90 degrees – like you are doing a jumping jack in a squat)
  6. Walking Forward Lunges  – (Harder? Hold something heavy at your chest/or in each hand)

* Want to make the entire workout harder? Set your timer for 50sec/10sec intervals. Want to make it easier? Set your intervals at 40sec/20sec 🙂

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

45 Second Madness Workout + MY FIRST VIDEOS!!

MY FIRST VIDEOS!!! I have inserted a brief video of each move in this workout!!

Do each of these 6 exercises for 45 seconds, after each exercise rest for 15 seconds. After you complete all 6 exercises, rest 1 minute and then repeat! (Want to make it harder? Do intervals of 50sec/10sec rest!)

45 Second Madness Workout

  • Push Up Roll Overs (easier: push up from knees)
  • Broad Jump Burpees (easier: step instead of jump)
  • 2 Squats + Squat Jump (easier: just do squats, no jump)
  • Plank w/ Knees to Opposite Elbows
  • Speed Skaters
  • Lunge Clock

See the videos below for how-to! Remember this workout is all about what YOU can do in 45 seconds. Maybe it’s only 5 reps, maybe you can squeeze in 20, just do YOUR best!

Be Happy. Be Fit.

Client Testimonial #1 – SO MUCH PROGRESS!

Check out the progress of one of my amazing male clients after only 2 months of training! You too can make such leaps and bounds 🙂

Below are two graphs, the first one showing his body fat % trend, and the second his weight. AMAZING! Then below that are results from tests that show significant increase in muscular strength, muscular endurance, and cardiovascular endurance. 

Body Fat Trend; Decrease from 21%-16%!

Body Fat Trend; Decrease from 21%-16%!

Weightloss Trend; Decrease from 156lbs to 149lbs! And that's with a tremendous gain in muscle mass!

Weightloss Trend; Decrease from 156lbs to 149lbs! And that’s with a tremendous gain in muscle mass!

STRENGTH AND ENDURANCE TESTING

  • Burpees in 20sec: Trial #2: 8 (14% increase) Trial #1: 7
  • Push Ups:  Trial #2: 38 (58% increase) Trial #1: 24
  • 180* Rotational Jumps:  Trial #2: 23 (77% increase) Trial #1: 13
  • Plank Hold:  Trial #2: 1min17sec (83% increase) Trial #1: 42sec
  • Right Side Plank:  Trial #2: 50sec (39% increase) Trial #1: 36sec
  • Left Side Plank:  Trial #2: 48sec (26% increase) Trial #1: 38sec
  • Ring Rows:  Trial #2: 21.5 (59% increase) Trial #1: 13.5
  • Max Jump Rope in 2 mins:  Trial #2: 135 (246% increase!!!!!) Trial #1: 39
  • Rope Throws:  Trial #2: 48 (182% increase) Trial #1: 17

Mix-Match Workout (Cardio and Strength!)

The perfect mix and match of a little cardio and a little strength!

Mix-Match Workout

  • 20 Push Ups (10 w/ Rt hand in front, 10 Lt hand in front)
  • 100 Jumping Jacks
    • Repeat the above pair 3x
  • 10ea Leg, Walking Lunges (Hold Dumbbells by side if available)
  • 30 Mountain Climbers*
    • Repeat the above pair 3x
  • 12 Squat + Overhead Dumbbell Press** (If no dumbbells, use anything heavy you can hold onto)
  • 15-20 Box Jumps (depending on height of box)
    • Repeat the above pair 3x

*Mountain Climbers: Push-up position, then move one knee towards your chest, then the other; as if you were running (or mountain climbing :) ) while facing the ground.

**Squat + Overhead Dumbbell Press: Stand holding your dumbbells at shoulder height, squat down (keeping dumbbells at shoulders), as you stand up from your squat press your arms straight up overhead. Bring your arms back down to shoulder level when you go down for the next squat.

Make it easier: Instead of 20, do 14 push ups (7ea); Walking lunges with body weight only; and box step ups instead of box jumps

12 Minute Burn Workout

12 Minute Burn Workout

A great, fast, strength workout! Do this workout alone if rushed for time, otherwise follow with 20-30mins of cardio of your choice. PS: KB = Kettle Bell (if you don’t have a kettle bell, use something else heavy (dumbbell, dictionary 🙂 … Continue reading

No Workout Equipment at Home? No Problem!

“I don’t have any workout equipment at home…” Sound like you? Try this!

This is one of the most common excuses I hear for not working out. Many people falsely believe that without a gym membership, without dumbbells or bands at home, they can’t exercise. The truth: No equipment? No problem!!

There are so many different exercises that only use your body weight, all of which are actually far more efficient than the traditional machines at your local gym. Why more efficient? Because most of those machines isolate one part of your body at a time, but we are multi-joint beings! By involving more than one muscle group in an exercise you can train multiple points in your body at once, thus more efficient! Not to mention more realistic, since we rarely ever isolate one muscle group in our day to day lives.

Anyways, are you stuck at home? Give this workout a try!

THE DO ANYWHERE WORKOUT:

  • 10 Four-Square Jumps (keeping your feet together, image you are standing on the corner of a box, now jump forwards, to the right, backwards, and to the left. That’s one rep, do ten)
  • 100 High Knees (Staying stationary alternate legs up to 90 degrees as fast as possible)
  • 1 min Right Side Plank Hold
  • 1 min Left Side Plank Hold
  • 16 Push Up + Rotational Ceiling Reach (Do your push up, then rotate your core to right and reach up with your right hand; another push up, then rotate to left and reach left hand up)
  • 1 minute Invisible Jump Rope (actually pretend like you have one in your hands 🙂)
  • REPEAT 3-5 times!

How to make it HARDER: 1) Jump farther and/or faster on the 4-Square Jumps; 2) On your Side Planks lift your top leg up towards the ceiling; 3) Do single leg Push Ups.

How to make it EASIER: 1) Instead of running in place with your high knees, just step in place, bringing each knee to 90 degrees; 2) Do your Side Planks with one knee down; 3) Do push ups either from your knees, or with you hands on a bench/couch/something else elevated.

Enjoy! Be Happy. Be fit.

Plank Challenge Workout!

Hello! So here is my first of many workout posts 🙂

The website is still under construction, but give me a couple weeks and this will be up and running with workouts, exercise plans, recipes, and health and fitness info!

Plank Challenge Workout! Happilyforeverfit

THE PLANK CHALLENGE WORKOUT

  • 1min Plank
  • 30 Push Ups
  • 3/4 Mile Run
  • 1min Plank
  • 30 Burpees w/o Push Up (don’t know what this is? see video below)
  • 1/2 Mile Run
  • 1min Plank
  • 30 Squats
  • 1/4 Mile Run
  • 1min Plank
  • 30 Sit Ups

Burpee Video: http://www.youtube.com/watch?v=c_Dq_NCzj8M&list=TLWx2SEb5K60g – But keep arms straight like a plank on your hands