Tag Archives: Quick Workout

Wednesday Workout: 16 Minute Total Body #1

I know there are a few readers who come to this page only for the workouts. That makes me pretty happy because that means people are catching on to how awesome they are. It is very important though to vary your workout. Eventually, muscle memory gets the best of your body and your workouts aren’t as effective. The variation can be as drastic as starting a different activity, or as simple as switching up your intervals.

So this is the first of the 16-minute total body. Try to mix these in with the 20-minute workouts to keep your body guessing. Continue reading

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Workout Wednesday: Total Body #4

This past Saturday was the last class of the first ever session of my boot camp. Luckily I found some great friends to be my guinea pigs and they were perfect. So enthusiastic and responsive. It was really fun to teach them every week and I learned a ton. Unfortunately (but really very fortunately) I got a second job and won’t have much time to nurture this fun gathering I call my bootcamp. The jury is still out until I can see how this new routine settles in. I’m really crossing my fingers that I will be able to muster the energy to do more.

But until I figure that out, I’ll keep doing (and posting) workouts. So here’s this gem from the last week of class. Get sweaty and enjoy!20 minute total body 4

Also, if anyone has any questions about form, pain, awkwardness, etc, feel free to comment and ask! I usually answer within 12 hours. Hope you’re all having happy days šŸ™‚

Workout Wednesday: Total Body #3

This weekend was hot in San Diego and VERY busy in Hillcrest. Our bootcamp class was early in the morning to avoid the Pride Parade traffic. We started with a bit of cloud cover but 5 minutes in, the cloud peaked out and we started sweating. Unfortunately it was too late for us to move to shade but we learned two lessons:

  1. Exercise in the shade whenever possible, no matter the weather when you start.
  2. Drink LOTS of water. Not just while sweating but when resting, walking, working, etc. The more you stay regularly hydrated, the less quickly you dehydrate when water is inaccessible.

On that note, enjoy this workout. And enjoy that sweat! With the sweat, out come toxins, stress, and fat. šŸ™‚

20 minute total body 3

Love and a big, sweaty hug – Ash

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 ā€¦ the workout!

Beginner through intermediateĀ (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

AdvancedĀ (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 šŸ™‚ 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 intermediateĀ (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

AdvancedĀ (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