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

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.

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 Box/Chair/Bench Workout

Find ANY stable box, chair, or bench and do this workout! Easy to do at a park, at your home, in the gym, or even in your office (see if you can get your coworkers to get up and do a round ;))

The Chair/Bench Workout

  • 15 Push Ups w/ you feet elevated on the box (EASIER: Elevate your hands on the box)
  • 10 Box Jumps (if not comfortable jumping the height of your chair, do 10 box step-ups on each leg)
  • 10ea Plank Knee to Elbow w/ feet elevated (see how-to video below!)
  • 10ea Side Lunge + Cross-Step Up (see how-to video below!)
  • 100 Toe Taps (facing your box, alternate lifting your right then left foot up to touch the top of the box as fast as possible – like doing high knees, except you touch the top of your box every time)
  • REPEAT 4-5 ROUNDS

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. 

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.

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.

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

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