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.

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

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.

 

Why Cardio Intervals are so Dang Effective: A MUST READ

Intervals are BY FAR the most efficient way to do your cardiovascular workout. These are the reasons why intervals kick long, constant-cardio workouts in the butt:

  1. Your metabolism will sky-rocket! It will stay elevated post workout for so much longer than if you just jogged at one level pace. This is due to EPOC (Exercise Post Oxygen Consumption). To the average person: all this means is that you will continue burning calories at an elevated rate even as you are sitting on your booty throughout the rest of the day!! Wahooo! (Note – weight training + cardio intervals has an even higher EPOC :))
  2. You put your body into neuromuscular confusion – a state where the body doesn’t know what is coming next and must “re-boot and re-assess the neuromuscular patterns of your body every time you change speed, rather than allowing the body to find a calm state of homeostasis. This challenges your body so much more! Think about how much easier a math test would be if it was the same question 20 times vs having a test with 20 different questions… same thing with your muscles and body!!
  3. The periods of high-intensity followed by rest allow you to reach higher thresholds of your VO2max (Think about this being your maximum effort level possible).
  4. You burn way more calories in a shorter amount of time!! (Due to reason #2 and #3)
  5. It is great for your heart!! You receive the same (or more!) cardiovascular benefits when only doing 20 minutes of intervals as you do 45 minutes of a constant jog!! Talk about efficient! 🙂

Bottom line: Intervals are effective, a great calorie burn, and can be done when you are short on time. Long runs are great too, but this is just another tool to add to your repertoire. Intervals can be done on any cardiovascular machine (treadmill, row machine, elliptical, bike, etc) and even done outside via hills or just changing your pace as you run.

Try THIS for an example of an interval workout, 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.

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