Daily Dose of Cardio WORKOUT

Happy hump day! Have you worked out yet?? If not, do this quick 30 minute workout. It focuses on the cardiovascular system and will definitely get your heart pumping and your lungs doin’ their thang!

Remember: cardio is like medicine for your heart! You wouldn’t skip a day of taking your really important, doctor prescribed medication would you? Well don’t skip a daily dose of your cardiovascular workout medicine either! 🙂 

 

Your Daily Dose of Cardio WORKOUT

Do each exercise for 45 seconds w/ 15sec rest. Rest 1 min btw rounds and do 5 rounds

  1. Lunge Switch-outs (Start in a lunge with your right foot in front, jump and switch to a lunge with the left leg in front) (No impact: Just do alternating forward lunges)

  2. Jumping Jack Plank – Get into a push-up position and then jump your feet wide, then narrow, wide, narrow…. staying in that plank position the whole time; wrists under shoulders!

  3. Karaoke (aka Grape-Vine) 10 meters right, 10 meters left, repeat (Karaoke = cross in front, cross behind, cross in front, cross behind…)

  4. Kettle Bell Swings (IF you know how to do them!!) Otherwise do squats 🙂

  5. High Knees in place – bringing each knee up to 90 degrees

  6. Core move of your choice! (Drawing a blank? Do a forearm plank and alternate lifting up one leg and then the other)

cropped-cropped-photo-6.jpg

Mountain Climbin’ like Crazy

So many mountain climbers, so little time! Here is a workout for you all that requires NO EQUIPMENT and just a little bit of space. Warm-Up for 5 minutes and then set a timer for 30 minutes. Do as many rounds as you can in that 30mins. Remember to grab water when you need it, and have fun with it!

  • 30 Mountain Climbers (Right+Left = 1)
  • 20 Squat Jumps (do a squat, then jump as high as you can; Beginner or Knee issues? Just do squats, avoid the high impact of the jump)
  • 30 Wide Narrow Mountain Climbers(Jump out + jump in = 1)
  • 30sec Side Plank Right (More advanced? Hold for a minute)
  • 30sec Side Plank Left (More advanced? Hold for a minute)
  • 20 Knees to Opposite Elbow Climber(Each leg up is 1; aka Right+Left= 2 reps)
  • 2 minute Run or Power Walk (no room? Just jump rope – or invisible jump rope – in place for two mins)

photo (17)

 

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

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.

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

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.

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.

TRX Workout for YOU!

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)
  • 10ea leg TRX Reverse Lunges (see pic below)
  • 15 Burpees with a Push Up (NOT on TRX Band)
  • 20 TRX Superman
TRX Squat Jump
TRX Biceps
TRX Bicep Curl

TRX Pike
TRX Pike TRX Reverse Lunge
TRX Reverse Lunge
 
TRX Superman
TRX Superman