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.

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 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.

 

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.

Thrilling Tabata

It’s time for Tabata!! Tabata training is a very specific version of interval training: you perform 8 rounds of the same exercise for 20 seconds on/10 seconds rest. The idea is to go as hard as you can for the 20 seconds, knowing that shortly you will have a break.

This high intensity, short duration training allows your metabolism to work “anaerobically”  – or without oxygen. (Soon I will write about the benefits of tabata and anaerobic interval training – so keep an eye out for that!)

Anyways, below is a GREAT tabata workout! The cool thing is that anyone can do this workout because it is all up to how hard YOU push yourself, you are only doing the amount of reps that YOU can do in 20 secs. Now go set a timer and kick some butt! 🙂

Thrilling Tabata

Do 8 rounds of exercise #1 (perform the exercise for 20sec, then rest for 10sec. 20 on, 10 off….for 8 rounds). After all 8 rounds of exercise #1, rest for 1.5-2 minutes, then repeat with exercise #2 and so on!

  1. 3ea High Knees + 3ea Mountain Climbers (Run in place bringing each leg up to 90 degrees three times, then drop into a plank position and do 3ea leg mountian climbers – bringing knee to chest; then go back up for high knees; repeat until the 20 sec is up)
  2. Box Jumps (The higher your “box” or step the harder! Knee problems? Do box step ups)
  3. Burpees (Easier: Place hands on couch/box/chair instead of ground)
  4. Weighted Jumping Jacks (Hold something in each hand that is 3+lbs; Easier: regular jumping jacks)
  5. 15m Sprints (Easier: Sprint forwards 15m, then backwards jog 15m)
  6. Lateral Leaps – aka “Speed Skaters” (Leap from one foot to the other laterally (side to side), try and only have one foot on the ground at a time; Harder: Hold some sort of weigh at your chest, as you land on each leg reach the weight out in front of your shin – keep back straight!!)

Family Tabata Workout