Tag Archives: PushUp

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! 🙂

 

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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: Simple Tools

These workouts I post are amazing. I have to be a little conceited in this because I’m making them for other people. You! They are literally 12 minute workouts that can build muscle and burn fat for at least 24 hours (more like 48). I thought it was a crock of you-know-what until I actually factored them into my workout schedule. And now I can tell you from experience, THEY WORK.

The best part is that you don’t need a gym. Or weights, or resistance bands, or a fitness ball. You just need a timer and a clear spot on the floor (and maybe a yoga mat if you have hardwood). Oh yeah, and you need some will power.

A patient did ask me the other day what I use to time my workouts. Why an interval timer of course! You can find free ones on the internet and run it off your computer or, if you have a smart phone, there’s an app for that. Just search “interval timer” and voila! It should be free or at most $1. So worth 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

Exercises:

Side Hops

1. side hop (jump fast and high)

GoodMornings

2. good mornings

LegLift

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

Swimmers

4. swimmers

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)

How did it go?

 

Workout Wednesday: Strength in Numbers

Last night’s class was awesome. We had our largest number of people there (20!) because patients are starting to bring along their friends and family. The room was full to overflowing and the energy in there was incredible. It made me realize…while working out, there is power in numbers. 

If you can find two or three people who are as committed to health as you are, workout with them! Not everyone has to be available for all workouts but if you can find a couple people to help motivate you when your will power is all dried up, it’s like having extra ammo in the tank. You’ll see better results and develop stronger, healthier relationships. Encouragement is not something that needs to come only from yourself.

So, without any further ado, here’s 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

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

ToeTaps < beginner

ToeTaps(High) < advanced

1) toe taps

SideLunge

2) side lunge

TriDip

3) tri dips (advanced- keep legs straight)

LowJacks2 LowJacks1

4) low jacks (jumping jacks with bent legs)

hipraise

5) hip raise

calfjump

6) calf jumps

Are you sweating yet? Let me know how it goes 🙂

 

Workout Wednesday: Tuck Those Abs

Every once in a while a workout comes along where you really have to employ what I call the “brace.” It protects your lower back AND develops those lower abs into a rock hard segment of that 6-pack you’re going for.

Check here for the full definition. But basically you have to tense your lower abs so it feels like your belly button is touching your back. It took me a really long time to figure out how to workout with this part of my body tensed but, since that point, I’ve seen huge changes in my stomach definition. Put your hand on your lower belly and try it!

For today’s workout it’s extra important to brace because there will be a few exercises that test your core strength:

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 (too easy? squat lower, jump higher, go faster)

ElbowInPushup

2. elbow-in pushups (in plank, on your knees, or against a wall)

Lunge

3. lunges (too easy? lunge lower, go faster)

BirdDogs

4. bird dogs (hold the “bird” on each side for 2 seconds, stretch as high as you can)

RussianTwist

5. russian twist (legs in an upside-down “V”, 90° angle, or straight in the air, sit on your tailbone and keep your back straight)

plank(better)

6. plank (for advanced, do it with little swimmer kicks)

Have you ever done one of these workouts? How did it go? I hope you’re having a happy day. We’re coming out of winter so keep your chin up! 🙂