Tag Archives: Push-up

Workout Wednesday: Early Morning Sweat

I found the base for this workout on Pinterest. There are so many simple, at home workouts on there! It’s like a treasure trove for crazies like me. At this point, I can look at a list of exercises and know if it will be the right level for me. I had to beef this one up a bit. Continue reading

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

Workout Wednesday: Remember Why?

Why do you workout? What type of workouts to do you? What’s the science behind them and are they effective? Do you know?

These 16-minute workouts have changed my body completely. I feel strong and capable and I don’t hate the thought of doing it every day. Here’s why: 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: Feel That Bum Burn!

My workout class is growing as it’s wonderful. We’re getting lots of guests of patients and they’re starting to show up even when their original friend isn’t there! That class is my favorite hour of the week because I get to see people progress and get stronger right before my eyes. I love it. Maybe they can feel it and that’s why they keep coming back. Or maybe all they feel are their muscles burning the next day, who knows…I’m just glad I keep seeing their happy, sweaty faces every week.

Last night I kept yelling “Do you feel that in your bum?” Haha. I couldn’t post that in the title because my brain is just a little too dirty…anyway! This workout seems to workout the glutes more than usual. So enjoy it!

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

Tip: As always, you’re the only one who can make this exercise hard. It’s only 12/16 minutes so just grin and bear it, push yourself to fatigue, it will all be over soon.

Exercises:

Side Hops

1. Speed Side Hops (beginner-side steps, advanced-jump very quickly over an obstacle, if it’s easy, use a bigger obstacle)

FrogSquat2 FrogSquat1

2. Frog Squats (only go as low and high as your flexibility and strength allows)

PikePushup

3. Pike Push Up

JumpKneeTucks

4. Jump Knee Tucks (land as softly as possible, if it hurts your knees, quickly tuck one leg at a time)

Fire Hydrants

5. Fire Hydrant

MountainClimber

6. Mountain Climbers

Your bum is going to be sore tomorrow but, in a week, it will be even more shapely. Yay!

Happy Wednesday everyone! 🙂

 

Workout Wednesday: Feelin’ the Burn Yet?

The workout we did last night, in our class, was very unassuming but JEEZ it was difficult. Getting out of bed this morning was a struggle. I could barely make my legs work! While this feeling really shouldn’t be happening every time you workout, it’s good to get it every once in a while. It means that you’ve found new muscles to work. Start to recognize where you feel the most fatigue after a workout and make sure you start working those areas harder in the future. Muscle fatigue shows you where your weaknesses are.

If these workouts aren’t hard enough for you…First, have you tried them? They may be harder than you think. Second, if they’re truly not hard enough, up the ante. I’m officially in training for bike racing next season so I’ve increased my workouts a bit. I am now doing each exercise 4 times with 30 seconds on/ 10 seconds off. WOWZA. It ends up being 16 minutes long and I am dying by the end of it. Actually threw up in my mouth the last two times I did it. (< gross. But it is weird that I get an odd sense of satisfaction out of this? I am sort of proud that I pushed myself that hard).

Without further ado, here’s the workout!

– 20 seconds on/ 20 seconds off (see above for the advanced version)

– 6 exercises, 3 times each

– PUSH YOURSELF. The effectiveness of this workout depends on your effort.

Side Hops

1. Side-to-side Hop (beginner-step side to side, advanced-jump over an obstacle)

HalfBurpee

2. Half Burpee (beginner-step one foot back at a time, advanced-jump feet between hands)

LegLift

3. Leg lift (beginner-bend one knee at a time into chest, advanced-keep legs straight)

Pike Pushup

4. Pike Pushup (beginner-only bend arms slightly, advanced-touch top of forehead to ground)

OneLegSquat

5. One-leg Squat (beginner-hold onto a chair and bend only slightly, advanced-no chair and bend deeper)

SitAndPray

6. Sit and Pray (beginner– bend knees only slightly, advanced-quads parallel to the ground, elbows between knees)

Anyone who was in my class last night: How did you feel afterwards?

 

Workout Wednesday: Whicooooosh!

I picked it up with the workout last night. People were getting complacent and you know what that means, whicooosh!

So just like every Wednesday the workout is as follows:

– 20 seconds on, 20 seconds rest

-6 exercises, do each one 3 times (12 minutes total!)

 

1. low jacks

2. backward lunge (keep shoulders over hips)

3. burpees

4. crunches (feet on floor OR knees at right-angle OR legs straight in the air. lift SHOULDERS not head)

5. elbow-in push ups (on the wall OR on your knees OR on your toes in plank)

6. toe taps (tap each foot in front of you QUICKLY but stably, tap the ground, an elevated surface, or a fitness ball)

photo credit: 1, 2, 3, 4, 5, 6

Ashley Life Update: It’s a weird feeling to be settling into such a hectic lifestyle. I guess routine can get you anything and everything. I’m finally figuring out how to work my 50 hours at job #1 and 5 hours at job#2 plus keeping the house clean, cooking healthy meals, and working out. This is what normal people do, plus kids!?! My respect for my parents and grandparents goes up with each year I’m alive. Anyway, regardless of the routine, I’m exhausted and SO excited for a real rest at Thanksgiving.

Also, yesterday I had 70 followers and today I have 69. Someone stopped following me! That’s kind of an odd feeling. Like someone found it worth the time and energy to stop reading my words. But I’ve done it to other blogs so I guess I can’t be sad. It just happens. Welp, that’s my life right now, learning all these weird, important lessons from all these normal, tiny things.

Anyway, I hope you’re all having wonderful days. I want to send some love out to my family right now. I’m missing you all exceptionally. Love and hugs (and weird texting pictures),

Question for YOU:

What have you been taking charge of in your life recently?