Tag Archives: Burst Workout

Wednesday Workout: Arm and Core Series

For the most part, these 12-minute workouts have been total body. But sometimes it’s nice to work a muscle group to failure. And by nice I mean absolutely torturous but worth it the next week when you are undeniably stronger.

So today’s workout focuses on arms (my weakest area) and core. It’s really important to work all muscle groups but, as some of you may have heard, a strong core is essential to overall wellness. A strong core supports a strong spine, and all internal organs. It’s important for athletes, elderly people, recovering people, and YOU! Continue reading

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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: Do You Brace?

The brace: anyone heard of it? Not like for your teeth or a broken limb, for your abs silly! It’s this position that you should be aware of no matter what type of exercise you do. It strengthens your core, supports your back, AND helps give you that awesome 8-pack you’ve been dreaming of.

Brace: tighten your lower abs. Tighten so you feel like your attaching your abs to your lower back. Now keep your abs there and breathe. This is how you should be exercising. There are exercises where the brace is more important but if you can learn to do this throughout your exercise routine you’ll start to see huge differences. This applies to weight lifting, riding bikes, running, swimming, EVERYTHING!

Finally for 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:

TriDip

1. Tricep Dip

pendulum-lunge-ex

2. Speed Lunges (hold your feet in place. quickly straight then bend legs into lunge. switch sides half-way through each set)

RussianTwist

3. Russian Twist

ProneTrunkRaises1

4. Swimmers

fire-hydrants-moves-to-tone-your-butt-05-full

5. Fire Hydrant (switch sides half-way through each set)

4-bob-harper-exercise-moves-high-knees-lgn

6. High Knees

Now I have a question for all of you: How many times a week do you workout? Once, Twice, 6 times? And for how long each time?

Hope you’re all having wonderful Wednesdays! 🙂