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!
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
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!
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:
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 :))
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!!
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).
You burn way more calories in a shorter amount of time!! (Due to reason #2 and #3)
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!
“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!”
Do you have a TRX Band? Seen one at your gym? Try out this workout!
Suspension training is an extremely effective way to exercise as it forces many different muscle groups to engage in order to stabilize the body during each exercise. For example, a TRX Row (see below) not only works your upper back and biceps – like a machine would – but it also requires your entire core to work, your lower back to engage, and your thighs, glutes and hamstrings to fire in order for your legs to stay straight and firm. Now that’s a full body exercise!
Repeat the TRX Circuit below as many times as you can in 30 minutes, enjoy! (see pictures of each move below!)
25 TRX Squat Jumps
15 TRX Bicep curls (pretend like you are punching your forehead with your fists)
10 TRX Pikes (feet in loop handles, plank on hands and then use your abs to pike your butt up into the air while keeping your legs straight)
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
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!