Tag Archives: Circuit Workout

Workout Wednesday: Spring Shape Up

Last night, at our workout class, we started the Spring Shape Up. Loads of patients are trying to get in shape for summer so to encourage them we issued a challenge: lose (at least) 5 pounds in 4 weeks and do it together. We have 30+ people doing it and it makes such a difference! Continue reading

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Workout Wednesday: Keep on Keepin’ On

There’s a lot going on in the US right now. To think of a few things: Boston Marathon bombings, Texas explosion, Peoria flooding … Lots of sadness, but also, lots of kindness. Check out this awesome quote I found from Mr.Rogers.

ScaryMrRogers Continue reading

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

Wednesday Workout: Change of Pace

The weather is turning here in Peoria. It’s was gorgeous yesterday and now we’re getting some spring rain. I love being outside this time of year. Through the winter, all my workouts were indoors and I was fine with it. In fact, I loved it. But now I’m pining to get outside. So it’s time to switch it up.

Part of a lifelong commitment to working out is recognizing when you need a change. I am starting to get burnt out and need to start some new activities. So I will continue the 16-minute workout at least once a twice a week but maybe I’ll do it outside on the grass! I’ll also factor in some walks/runs and bike riding. It’s time to produce some Vitamin D!

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:

Squat Jump

1. squat jumps

PushUp

2. push ups

SquatSideKick

3. squat sidekick

crunches

4. crunches (feet on ground, legs at right angle, or legs straight in air. LIFT YOUR CHEST and SHOULDERS, not your head and neck)

PlieSquat

5. plie squat

plank(better)

6. plank (on hand and knees if too hard, with swimmer kicks if it’s too easy)

If you’re legs don’t burn, you didn’t work hard enough. I hope you’re having a fantastic day! Love and a big smile – Ash

 

Workout Wednesday: Get Out What You Put In

My life is turned a little bit upside down right now. The future is very uncertain and, as an anxious person with a planning mind, that does not bode well for me. Because I don’t have any idea what the future holds, I find myself kind of just floating around. I’ve stopped trying in everything because I don’t know which aspect of my life will send me in the direction I’m trying to go.

I have goals, big one and little ones. I’m doing pretty well with the little ones, just taking things day by day. But man, those big goals are eating away at me. How the heck do I find my path??

Anyway, I know this relates to quite a few of you when it comes to getting healthy, for life. Where do you start? You start right here. With something manageable. Something that doesn’t consume several hours of your day and makes you feel worlds better. So join me for the workout, take the baby step towards your bigger goal 🙂 I’ll let you know when I find my first baby step to my bigger goals.

And let me know if you have any questions!

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 (beginner-side step with a your torso isolated at the same height)

PikePushup

2. pike pushup (looks funny but it works!)

Lunge

3. lunges (quickly, without or without weight)

MountainClimber

4. mountain climbers

RussianTwist

5. russian twist

FrogSquat2 FrogSquat1

6. frog squats

 

Workout Wednesday: When NOT to workout

I’m still sick. On day 4 of this wicked flu. I have some awesome coworkers that covered the work I had to do in the office, thank goodness, but there’s no one else who can teach my workout class.

So I taught it in sweats with very little voice. I was much nicer than I normally am but they better not get used to it! I didn’t join them for the workout because my body is already trying so hard to recover that it really doesn’t need any extra strain. For an idea of when NOT to workout, check out this post by a great blog I read: The Guide to Knowing When to Workout or Not While Sick.

Anyway, I figured that I’ve posted enough of a variation of workouts that I could repeat a few every now and then. So this workout is the same as the post on February 13. It was a good one and every person in that room left sweating! I hope you enjoy.

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 hop (jump fast and high)

GoodMornings

2. good mornings (with or without weights)

LegLift

3. leg lower (lose the ball on this one)

Swimmers

4. swimmers (looks funny but man does it work your core)

DiamondPushup

5. diamond pushup (do this on your feet, knees, or standing against a wall)

SitAndPray

6. sit & pray (get low and put your weight in your heels)

Enjoy your day! Lots of love – Ash

 

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! 🙂