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

Advertisements

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.

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 Do Anywhere Workout #3 LEGS!!!

We all sometimes get busy and think we don’t have time to workout because there is no time to get to the gym. Well save yourself some time and workout at home! Or at a park, a hotel, in the break room at work… the options are endless! Try this Do Anywhere Leg Workout and let me know how it goes for you!

Reverse LungeReverse Lunge 

The Do Anywhere Workout #3 LEGS!!!

  • 10 Burpees (no Push Up)
  • 8ea Single Leg Deceleration Squat to Chair (stand on one leg w/ heel at a chair/bench/bed etc. then slowly lower your butt towards the chair until it just barely touches, then stand up. The taller your chair the easier the exercise will be)
  • 10ea Slow Side Shuffle
  • 30 Speed Skaters (video of speed skater how-to)
  • 8ea Reverse Lunges (see picture above – stand w/ or w/o a weight in your hand, and drop one leg back into a lunge and then bring it back to your starting standing position, that’s 1 rep)
  •  REPEAT 3-4 times 🙂

NOTES: for the squats and reverse lunges hold something heavy at your chest for a little extra challenge (ie a big book, purse, stack of jeans haha be resourceful!)

 

Be Happy. Be Fit. 

Mud Run Prep Workout!

Mud Mash Run Workout!

This past weekend I completed a mud run in San Luis Obispo with nine friends, it was a blast! We dressed up in costume, helped each other through the obstacles and all crossed the finish line together. The 5K race was full of rope climbs, barbed wires to crawl under, big, slippery hills, 8ft walls to climb, and swimming & slopping through mud, water, and soap bubble pits. A great weekend workout with friends that’s for sure! If you are thinking about doing a mud run – or just want a good workout- here you go! Give it a try and imagine yourself racing through the toughest of obstacles!

Mud Run Prep Workout 

  • 10ea Crawl pivots (see below*)
  • 3 Vertical Rope Climbs (Don’t have a rope? Do 10ea single arm cable lat. pull downs; adjust weight as needed)
  • 5 Hill Sprints (at least 25m long) – If you’re in a gym do 20 Box steps (alternating the step up leg)
  • 10 Pull Ups (Can’t do a full pull up? Do jumping pull ups)
  • 20 Push Ups (Easier: either do from knees or with hands elevated on a step)
  • REPEAT 3-5 times 🙂

*CRAWL PIVOTS: Get into a push up position; now move your RIGHT arm and your LEFT leg forwards, like you’re crawling, and then backwards. That is one pivot (pivot= forwards then backwards). Do 10 pivots on one side then 10 on the other. Notice the that LEFT arm and RIGHT leg stay planted the whole time the right arm and left leg are moving. You got it!

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.

Client #3 – Better balance, stamina, core strength and 10 pounds down!

“I have seen so many benefits working out with Ms. Nespor, not to mention she makes workouts enjoyable! She tailors the exercise routines to fit both my personal fitness goals  and her initial observations on my area’s that need development.  She also provides simple rules for a healthy diet. Within a few weeks I was able to improve my core strength, balance, stamina, and lost 10 lbs!

The exercise routines are effective and simple enough that I can workout even at home. My wife and family are also following the routines and dietary advice, my wife loves it!
Most of all, working out with Ms. Nespor is fun,  the variety of the exercises make the time go by fast!”
-J

Around the Field Workout

Ready for a workout?? Here you go! Scale-able for different fitness types and all you need is something to run around: a field, a track, backyard, a block in your neighborhood…

Whatever you choose to run around, identify 4 corners of your “lap”. In the first corner do move #1. Then run to the next corner, do move #2; run to the next corner, do move #3, run to the last corner, do move #4, and then repeat! Comment or ask questions if you are confused, I’ll be sure to respond! 🙂

Around the Field Workout – REPEAT 4x

  1. 10 Spiderman Push Up – or push ups from knees
  2. 20 180* Squat Jumps (Jump us a rotate 180 degrees while in the air-land facing the other direction)
  3. 10 Burpees (no push up, just keep arms extended)
  4. 20 Star Crunches (Easier: do 10 reps!)

Be Happy. Be fit.

Tuesday’s Tip: Treadmill Running vs. Outdoor Running

Happy Tuesday! I’m starting something new this week, every Tuesday I’m going to post some sort of fitness tip! Today let’s briefly discuss running on the treadmill vs. outdoors, read on to expand your brain and knowledge!

First of all, both are great forms of cardiovascular exercise! Running is not for everyone, nor is it the only type of exercise you should do, but it is great to incorporate into your routine. Here are a few cool facts about indoor and outdoor running:

  • Walking or running indoors requires less effort than moving at the same speed outdoors (According to a study published in the Journal of Strength and Conditioning Research). This is due to factors such as wind and uneven terrain. A breeze of 9mph can increase energy expenditure by about 5%, and an uneven surface can up expenditure 10%!
  • According to the same study, increasing a treadmill’s incline to 3% most closely resembles the energy output of an outdoor run (without any hills).
  • To replicate an outdoor track, elevate your treadmill to 1% incline. (A track is level and usually an even surface – that’s why only 1% grade on a treadmill effectively mimics your energy output on a track)
  • Running uphill activates 9% more muscle each stride compared to exercising at the same  intensity on level ground (Researchers at the University of Georgia)
  • The impact of running on a treadmill can be very hard on our very important knee joints, but did you know that increasing the incline just 3% can decrease joint shock by 24%! (Medicine & Science in Sports & Exercise)

Well now you can say you learned something today! Questions? Thoughts? Let me know 🙂

Be Happy. Be Fit.

 

Partner Workout!

Grab a friend, significant other, or family member and do this workout together! (Don’t worry there are no uphill sprints in this workout – however those are really good for you! :))

Partner Workout

This picture is from a few months ago when my boyfriend and I went on a hike on Mt. Tam and came across this rock amphitheater in the hills! It was so random haha. Of course he challenged me to 6 sprints – from the fence (you can see it in the background) up all the steps to the top. Unexpected intervals added into our hike!

Anyways here is a workout for you and your partner to do! Enjoy!

PARTNER WORKOUT –  One person does exercise A for 1 minute while your partner does exercise B for 1 minute; then switch. Do each set 3x before moving on to the next partner set. 

  • SET 1: A) Wide/Narrow Push Ups (Alternate 2 w/ wide hand stance, then 2 w/ narrow hand stance); B) Jump Rope (or “invisible jump rope” if you don’t have one – move arms as if you did)
  • SET 2: A) Speed Skaters (click here for how-to video); B) Forward Walking Lunges (make sure front knee does not go past your front toe – safety first!)
  • SET 3: A) Single Leg Squats (stand on one leg, decelerate SLOWLY until your butt touches a bench, couch, chair etc the stand back upright, switch leg every 3 reps); B) Four Square Jumps (keeping your feet together, jump forwards, right, backwards, left – like you are making a little box)
  • If you have time, finish with a two-mile walk or run with your partner!

Nobody to join you today? You can also do it by yourself! 🙂

Be Happy. Be Fit.