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

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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. 

Letter from a Happy Client :)

This letter was written to my boss from one of my female clients. I am so thankful to have a job where I get to help other achieve their goals and feel better about themselves. LOVE, LOVE, LOVE my job and seeing all of your smiling faces every day! 🙂

“Hi, I just wanted to share how much I enjoy training with Amanda Nespor!  I’ve had 1:1 sessions with her a couple times a week for a couple months, and I cannot rave enough about her.
  • She brings expertise, energy, and focus to each of our workouts.
  • Each session is physically and mentally challenging, and push me as far as I can safely go — while actually being fun!
  • No two sessions are alike — I’m learning so much!
I used to teach aerobics many years ago, and almost became a professional dancer, so I have a high bar on what I expect from a trainer.  Of the two trainers I’ve had at Google, Amanda is in another league better.
Thank you for hiring her, and making such a great service available to us!
With much appreciation,
Awesome Anonymous Lady”

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

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

Client Testimonial #1 – SO MUCH PROGRESS!

Check out the progress of one of my amazing male clients after only 2 months of training! You too can make such leaps and bounds 🙂

Below are two graphs, the first one showing his body fat % trend, and the second his weight. AMAZING! Then below that are results from tests that show significant increase in muscular strength, muscular endurance, and cardiovascular endurance. 

Body Fat Trend; Decrease from 21%-16%!

Body Fat Trend; Decrease from 21%-16%!

Weightloss Trend; Decrease from 156lbs to 149lbs! And that's with a tremendous gain in muscle mass!

Weightloss Trend; Decrease from 156lbs to 149lbs! And that’s with a tremendous gain in muscle mass!

STRENGTH AND ENDURANCE TESTING

  • Burpees in 20sec: Trial #2: 8 (14% increase) Trial #1: 7
  • Push Ups:  Trial #2: 38 (58% increase) Trial #1: 24
  • 180* Rotational Jumps:  Trial #2: 23 (77% increase) Trial #1: 13
  • Plank Hold:  Trial #2: 1min17sec (83% increase) Trial #1: 42sec
  • Right Side Plank:  Trial #2: 50sec (39% increase) Trial #1: 36sec
  • Left Side Plank:  Trial #2: 48sec (26% increase) Trial #1: 38sec
  • Ring Rows:  Trial #2: 21.5 (59% increase) Trial #1: 13.5
  • Max Jump Rope in 2 mins:  Trial #2: 135 (246% increase!!!!!) Trial #1: 39
  • Rope Throws:  Trial #2: 48 (182% increase) Trial #1: 17

The Playground Workout

The Playground Workout

This is one of my workouts that will be in the exercise plan “8 Weeks to Fitness for the Busy Mom”. Perfect for you to take the kids to the park and get in a workout while they play! Anyone that lives near a park, this works for you too, it’s not just for the moms!

Playground Workout

  • 10 Push Ups with Hands on Bench (Harder option: Feet on bench)
  • 15 Jumping Pull Ups (on playground bar) (Harder: Full Pull Ups)
  • 20 Tricep Dips with hands on bench
  • 15 Box Jumps (use any step or bench around – the taller the harder it will be)
  • 1 lap around the playground (Easier: power walk; Harder: Sprint/Run)
  • REPEAT 4-5 times

Be happy. Be fit.

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