Tag Archives: bodyweight

Workout Wednesday: Perceived Threshold

People ask me every Tuesday night whether I’m going to take it easy on them or kill them with this workout. My reply is always that I’ll make you feel like you’re dying but you’ll feel amazing afterward. And it’s true!

With these types of workouts, you should be going at such an effort that your muscles stop working, your lungs are burning, and you feel an achy pain in muscles you didn’t even know you had. As long as you are not feeling sharp pain anywhere, and are focusing on correct form, you are doing it right. (If you start to experience sharp pain of any kind, especially in joints, stop that exercise immediately and consult a doc about it.)

So keep going, hard. Work through the pain. The thing that separates you and a higher level of fitness is the ability to push past your perceived threshold. You can always go faster, jump higher, and lunge lower. No excuses!

And now … the workout!

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

High Knees

1. high knees (hold your hands at a certain height and bring your knees to touch them)

TriDip

2. tri dips (legs bent in or held straight out)

calfjump

3. calf jumps (too easy? jump higher, jump faster, hold weights in your hands)

crunches

4. crunches (focus on lifting your shoulders, DO NOT pull on your neck; beginner-feet on ground, intermediate-feet at right angle, advanced-feet in air)

plank(better)

5. plank tick tock (beginner-knees or elbows on ground, intermediate-full plank, advanced-lift one leg and, keeping it straight, swing it out to the side, then bring it back to center and do the same with the other leg, in a pendulum-like motion)

Lunge

6. speed lunges (keep feet planted and bounce upper body up and down, switch legs at half-way point)

+ Fit Minute. Choose one of the following exercises. Do it for a full minute at 100% effort. Count how many you do and record it. We’ll be doing these after every workout from now on:

  • Level 1 – side to side steps or jumping jacks
  • Level 2 – push ups
  • Level 3 – burpees

I hope you get all charged up after these workouts like I do. Love and a big smile 🙂 – Ash

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Workout Wednesday: Timing is Everything.

I have three questions for you. Yes, YOU. A lot of people have been falling off the health bandwagon. It’s about that time of year when resolutions crumble and the same people who were enthusiastic 2 months ago are reverting back to the I-don’t-have-time excuse.

So my questions are:

  1. Have you developed a regular workout routine?
  2. What time of day can you absolutely NOT workout?
  3. What time of day does a workout give you the most benefits? (i.e. energy, happy hormones, strength, agility, etc)

Please answer them below. Seriously. Because if you don’t know the answers to these questions, it’s time to figure them out.

My answers:

  1. Yes.
  2. Definitely not anytime after work.
  3. The morning. Waking up and doing something for myself starts my day on the right track.

Now that you’ve thought those through, here’s the workout for this week!

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

Side Hops

1. side hops- Use a shoe as an obstacle to jump over. Jump high and very fast.

PushUp

2. pushups (beginner- on your knees, intermediate- on your toes with only a slight elbow bend)

RussianTwist

3. russian twist- bend at the waist, lift your chest to the ceiling. (beginner- feet on ground, intermediate- legs at right angle, advanced- legs straight in air)

jumplunge

4. jump switch lunges (jump high, lunge low)

BirdDogs

5. bird dog (beginner- from hands and knees, intermediate- from plank position)

wallsit

6. wall sits (beginner- feet flat on ground, advanced- lift one knees at a time, hold for 3 seconds)

Hope you all have Happy Wednesdays. Love and a big ‘ole smile. – Ash

 

Workout Wednesday: Don’t Eat Too Soon Beforehand

Happy Wednesday Ya’ll! I had a smoothie way too close to the beginning of this workout and it threatened to come up for 20 minutes after I was done. Whoops! So just make sure you have a relatively clear belly and are ready to work those muscles until they fatigue!

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

LowJacks1LowJacks2

 1. low jacks

TriDip

2. tri dips (beginner-bent legs, advanced-straight legs)

PlieSquat

3. plie squat

crunches

4. crunches (feet on the ground, legs 90°, or legs straight in the air)

MountainClimber

5. mountain climbers

PushUp

6. pushups

+ Fit Minute. Choose one of the following exercises. Do it for a full minute at 100% effort. Count how many you do and record it. We’ll be doing these after every workout from now on:

  • Level 1 – side to side steps or jumping jacks
  • Level 2 – push ups
  • Level 3 – burpees

I hope you all have wonderful Wednesdays! 🙂

 

Workout Wednesday: Post New Year Blues

Are you getting them? The feeling at multiple points in the day of “Ugh, I just don’t want to get out of bed, or make the drive to work, and now I have to workout?!”

Yes, yes. I’m right there with you. After so many wonderful holidays for the last 2 months, reality is hitting hard. My day-to-day life is actually pretty awesome. I’m fortunate enough to have a comfortable and interesting existence, but sometimes I just don’t want to get out of bed!

Then I workout. My energy comes back, my mood is lifted. And I get to dance around in my pajamas for my warm up. And all that mood-boosting only take 16 minutes. So I will now post this workout and go do it! The blues only get you down if you let it happen.

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

High Knees

1. high knees (advanced: higher knees, quicker steps)

SquatSideKick

2. squat kicks (advanced: with weight held over your head)

RussianTwist

3. russian twist (beginner: with feet on ground)

Fire Hydrants

4. fire hydrant (switch sides half-way through each interval)

Lunge

5. speed lunges (small, quick bends w/ feet locked in place. switch sides halfway through interval)

plank(better)

6. plank (with kicks if you can)

Let me know how it goes. I hope you’re having a wonderful day 🙂

 

Workout Wednesday: Hop Back to It

This is my first workout post since the Holidays. I’ve finally detoxed myself off of the ChocoCheese Diet: a sophisticated diet of only chocolate, cheese, wine, and NO exercise to speak of for the 10 days surrounding the Holidays. And I’m finally over the flu. Do you think the two were related? Hmmm.

I’m over the fever of my flu but still have a lingering cough and some sniffles. No matter! Read this awesome blog post about if you should or shouldn’t workout when sick. So because my fever is gone, I hit the yoga mat for some light exercise on Monday and then did the Beginner form of this workout yesterday. Today I’ll be back on the bike trainer doing intervals for an hour or so.

Anyway, it’s the New Year. We don’t have any more excuses. You have to get back to your regular routine whether you like it or not. And yes, I’m really struggling with this one too. Want to face it together?

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

Side Hops

1. side hops

LegBalance

2. leg balance – touch the top of your water bottle or the seat of a chair (switch sides at 10 seconds)

PushUp

3. push up

hipraise

4. hip raise

plank

5. plank (with kicks for advanced form)

Squat Jump

6. squat jumps

REMEMBER: this workout only works if you push yourself. HARD. This is the most difficult part of getting back into home workouts… but I don’t wanna push myself… just do it, you won’t regret it, I promise.

What are you struggling to pick back up this New Year? How are you going to beat it? 🙂

Workout Wednesday: Don’t Stop Now!

Yes yes, I know, “It’s the holidays, I spend all my time Christmas shopping, I don’t have the energy to think about myself, there’s too much bad food around, blah blah blah.” THERE ARE NO EXCUSES. If you read this blog, you probably interact at least a little bit with other health conscious people and, right now, they’re all giving you some wonderful information. It is possible to still enjoy the food, just load up your plate with vegetables before you add anything else. Plan your gifting so you can knock it all out in one day. Focus on yourself for a half hour a day, that’s all it takes!

I don’t care what life situation you’re in, it is ALWAYS better to care for your own health before that of others. You know in the airplane, how you’re supposed to “secure your own oxygen mask BEFORE assisting others?” I know it’s hard but it makes sense. If you’re unhealthy/can’t breathe, you’re unfit, unenergized, or dead before you can even help one other person.

Good thing I’m here for you huh? Because there are these awesome 12 or 16 minute workouts I talk about a lot. Maybe you’ve heard me once or twice? They’re all you need during the holidays. Just do this a few times a week, load up on those veggies, and TA DA! You emerge in January looking and feeling just as svelte as you did in August.

Today’s workout:

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

LowJacks1 LowJacks2

1) Beginner/Intermediate- side to side step/ jumping jacks, Advanced- low jacks

PlieSquat

2) Beginner/Intermediate/Advanced- plie squat

ToeTaps(High)

3) Beginner/Intermediate- floor toe taps, Advanced- high toe taps

GoodMornings(hands behind head, no weight)

4) Beginner/Intermediate/Advanced- good mornings

WindshieldWipers

5) Beginner/Intermediate- bent-leg windshield wipers, Advanced- straight-leg windshield wipers

MountainClimber

6) Beginner/Intermediate/Advanced- mountain climbers

plank

Bonus) Beginner/Intermediate- elbow and knee plank Advanced- hand and toe plank

Let me know how it went!

Ps. We’re getting SO close to the weekend/holiday/sleep in time. Hope you’re all having happy Wednesdays 🙂

 

Workout Wednesday

The chiropractor I work for also runs really great exercise and nutrition programs. I get to participate in both of them and, on Wednesdays, I lead an exercise group for some of our patients. I combine the technique and overall structure of our company’s workout routine along with some exercises from my own vault.

The Science:

– This workout is anaerobic, rather than low intensity for a long time it’s high intensity for a short time. This means it’s less about cardio and more about developing muscle. Both aerobic and anaerobic exercise is important but I tend to do much more anaerobic not only because of my time constraints but because of the great results it gives me.

– If you do this short, high intensity work on a regular basis your hormones will gradually start to change and your metabolism will increase.

– The muscle you build will continue to burn fat for up to 36 hours after you end the workout.

– All the exercises use only your bodyweight, no other tools, it’s free and easy to do anywhere in the world at any time! THE WHOLE ROUTINE TAKES 16 MINUTES.

– Because they are bodyweight exercises, they compound many different muscle groups in movements that help improve your every day function.

The Warm Up (2 min, 20 seconds) I will eventually record this and post it:

– Upward dog/cobra (5 seconds) into child’s pose (5 seconds), repeat: For upward dog lay on your stomach with your feet pointed, hands by your shoulders, then try to straighten your arms. For child’s pose, kneel then sit on your heels, let your body fall over your legs and, if you can, put your forehead to the ground. Stretch your arms out on the ground in front of you. For both exercises don’t push to the point of pain, just feel the stretch.

– Quad stretch (10 seconds each side): Stand on one foot and grab the other foot behind your bum. Push your foot against your hand. Switch sides.

– Calf/hamstring stretch (20 seconds): Plant both feet on the ground, hip distance apart, bend at the hips and try to touch the ground or hug your legs. Don’t lock your knees, keep a very slight bend in them.

– Quick twist (20 seconds): Spin at the waist and let your arms fall to either side of your body, then go the other direction.

– Arm circles (20 seconds): Small to big, switch directions after 10 seconds.

– Run in place (20 seconds): Jog to get your heart rate up. Do one leg at a time if it’s too high impact.

– Jumping Jacks (20 seconds): If jumping is too high impact, just step out one leg at a time.

The Workout (12 minutes): set a timer for 20 second intervals (find a timer here). Do the exercise for 20 seconds as fast as you can while keeping the right form, then rest for 20 seconds. Repeat each exercise 3 times.

Remember to breathe. Do it in rhythm with your exercises so you don’t forget. It helps take your mind off the pain too 🙂

1) speed lunges – Get in a lunge position, keep your feet there, and do a controlled bounce for 10 seconds, switch legs.

2) push ups – Keep your back, bum, and legs in one straight line.

3) crunches – Lift your head AND shoulders off the ground. Keep them in a straight line and look up at the ceiling the whole time.

4) side hop – Place a rolled up towel or other obstacle in the middle of the floor and jump over it side to side, do it fast! If it’s too high impact, just step one foot at a time, fast.

5) crab dip – Get on all fours with your belly facing the ceiling  and your hands facing your feet (the crab). Keep your bum as high off the floor as possible. Bend your arms! This works your triceps.

6) speed knees – Run in place, bringing your knees up as high as you can without falling over. If this is too high impact, raise your legs one at a time. Do it fast!

Bonus) plank – Get in a push up position with arms straight and legs, bum, back, and head in a straight line. Hold it for as long as you can.

Cool Down (1 min 40 seconds):

– walk in a big circle to get your heart rate down (40 seconds)

– repeat the first 3 warm up stretches

 

Did anyone try this? Or try to read it? Is it very confusing? I may try to record our whole workout tonight and post it here next week.