Tag Archives: workout

Workout Wednesday: Hop Back to It

This is my first workout post since the Holidays. I’ve finally detoxed myself off of the ChocoCheese Diet: a sophisticated diet of only chocolate, cheese, wine, and NO exercise to speak of for the 10 days surrounding the Holidays. And I’m finally over the flu. Do you think the two were related? Hmmm.

I’m over the fever of my flu but still have a lingering cough and some sniffles. No matter! Read this awesome blog post about if you should or shouldn’t workout when sick. So because my fever is gone, I hit the yoga mat for some light exercise on Monday and then did the Beginner form of this workout yesterday. Today I’ll be back on the bike trainer doing intervals for an hour or so.

Anyway, it’s the New Year. We don’t have any more excuses. You have to get back to your regular routine whether you like it or not. And yes, I’m really struggling with this one too. Want to face it together?

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 hops

LegBalance

2. leg balance – touch the top of your water bottle or the seat of a chair (switch sides at 10 seconds)

PushUp

3. push up

hipraise

4. hip raise

plank

5. plank (with kicks for advanced form)

Squat Jump

6. squat jumps

REMEMBER: this workout only works if you push yourself. HARD. This is the most difficult part of getting back into home workouts… but I don’t wanna push myself… just do it, you won’t regret it, I promise.

What are you struggling to pick back up this New Year? How are you going to beat it? 🙂

Workout Wednesday: Don’t Stop Now!

Yes yes, I know, “It’s the holidays, I spend all my time Christmas shopping, I don’t have the energy to think about myself, there’s too much bad food around, blah blah blah.” THERE ARE NO EXCUSES. If you read this blog, you probably interact at least a little bit with other health conscious people and, right now, they’re all giving you some wonderful information. It is possible to still enjoy the food, just load up your plate with vegetables before you add anything else. Plan your gifting so you can knock it all out in one day. Focus on yourself for a half hour a day, that’s all it takes!

I don’t care what life situation you’re in, it is ALWAYS better to care for your own health before that of others. You know in the airplane, how you’re supposed to “secure your own oxygen mask BEFORE assisting others?” I know it’s hard but it makes sense. If you’re unhealthy/can’t breathe, you’re unfit, unenergized, or dead before you can even help one other person.

Good thing I’m here for you huh? Because there are these awesome 12 or 16 minute workouts I talk about a lot. Maybe you’ve heard me once or twice? They’re all you need during the holidays. Just do this a few times a week, load up on those veggies, and TA DA! You emerge in January looking and feeling just as svelte as you did in August.

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:

LowJacks1 LowJacks2

1) Beginner/Intermediate- side to side step/ jumping jacks, Advanced- low jacks

PlieSquat

2) Beginner/Intermediate/Advanced- plie squat

ToeTaps(High)

3) Beginner/Intermediate- floor toe taps, Advanced- high toe taps

GoodMornings(hands behind head, no weight)

4) Beginner/Intermediate/Advanced- good mornings

WindshieldWipers

5) Beginner/Intermediate- bent-leg windshield wipers, Advanced- straight-leg windshield wipers

MountainClimber

6) Beginner/Intermediate/Advanced- mountain climbers

plank

Bonus) Beginner/Intermediate- elbow and knee plank Advanced- hand and toe plank

Let me know how it went!

Ps. We’re getting SO close to the weekend/holiday/sleep in time. Hope you’re all having happy Wednesdays 🙂

 

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: Sore Wrist Is No Excuse

I woke up on Sunday morning feeling like I had a helium balloon in my stomach and a woodpecker in my head. Haha. I don’t know. I just didn’t feel great. Also, as mentioned on Thursday’s post, I have a bum wrist and was making that excuses for the last couple days. No more! So before I climbed out of bed, I thought of my six exercises. As soon as I was out of bed, I put on my workout clothes and wandered up stairs to see who in the house would join me.

Mike’s mom, Bonnie, AND his sister, Kristen, did this workout with me. AND I have a brace on my wrist. Just goes to show that there are NO EXCUSES.

Structure:

– 6 exercises

– 20 seconds on/ 20 seconds off

– each exercise 3 times

– total 12 minutes!

– PUSH YOURSELF or it won’t work

Exercises:

^ 1. high knees

^ 2. calf raises

^ 3. crunches

^ 4. plank  < because of my wrist, I did these on elbows and stayed in position through the “20 seconds off” as well.

^ 5. jump lunges

^ 6. low jacks

Let me know how it goes!

And as always, have a happy day 🙂

 

Workout Wednesday: 12 minutes and done! I swear.

Last night I led my first workout in front of more than 5 people! It was so flipping fun. We had very fit people as well as people who haven’t worked out in a while. We had kids there (seriously, 3 year olds) as well as ladies in their fifties. And every single person was sweating. Again, it was so fun!

Here’s the workout:

– SIX exercises

– do each exercise THREE times

– do it for TWENTY seconds, then rest for TWENTY, then do it for another 20, and on…

– it’s VERY important to do as many of each exercise in 20 seconds

Exercises:

1) low jacks

2) toe taps – tap on the ground or find a stair

3) burpees – follow the image and put a push up in the middle

4) speed squats – squats, as fast as you can while keeping form

5) tricep dips

6) high knees

Best part is, the workout only takes TWELVE MINUTES!!

Who’s gonna try this? Tell me if you do!

Whatever your workout today, I hope it is wonderful! 🙂

Workout Wednesday

The chiropractor I work for also runs really great exercise and nutrition programs. I get to participate in both of them and, on Wednesdays, I lead an exercise group for some of our patients. I combine the technique and overall structure of our company’s workout routine along with some exercises from my own vault.

The Science:

– This workout is anaerobic, rather than low intensity for a long time it’s high intensity for a short time. This means it’s less about cardio and more about developing muscle. Both aerobic and anaerobic exercise is important but I tend to do much more anaerobic not only because of my time constraints but because of the great results it gives me.

– If you do this short, high intensity work on a regular basis your hormones will gradually start to change and your metabolism will increase.

– The muscle you build will continue to burn fat for up to 36 hours after you end the workout.

– All the exercises use only your bodyweight, no other tools, it’s free and easy to do anywhere in the world at any time! THE WHOLE ROUTINE TAKES 16 MINUTES.

– Because they are bodyweight exercises, they compound many different muscle groups in movements that help improve your every day function.

The Warm Up (2 min, 20 seconds) I will eventually record this and post it:

– Upward dog/cobra (5 seconds) into child’s pose (5 seconds), repeat: For upward dog lay on your stomach with your feet pointed, hands by your shoulders, then try to straighten your arms. For child’s pose, kneel then sit on your heels, let your body fall over your legs and, if you can, put your forehead to the ground. Stretch your arms out on the ground in front of you. For both exercises don’t push to the point of pain, just feel the stretch.

– Quad stretch (10 seconds each side): Stand on one foot and grab the other foot behind your bum. Push your foot against your hand. Switch sides.

– Calf/hamstring stretch (20 seconds): Plant both feet on the ground, hip distance apart, bend at the hips and try to touch the ground or hug your legs. Don’t lock your knees, keep a very slight bend in them.

– Quick twist (20 seconds): Spin at the waist and let your arms fall to either side of your body, then go the other direction.

– Arm circles (20 seconds): Small to big, switch directions after 10 seconds.

– Run in place (20 seconds): Jog to get your heart rate up. Do one leg at a time if it’s too high impact.

– Jumping Jacks (20 seconds): If jumping is too high impact, just step out one leg at a time.

The Workout (12 minutes): set a timer for 20 second intervals (find a timer here). Do the exercise for 20 seconds as fast as you can while keeping the right form, then rest for 20 seconds. Repeat each exercise 3 times.

Remember to breathe. Do it in rhythm with your exercises so you don’t forget. It helps take your mind off the pain too 🙂

1) speed lunges – Get in a lunge position, keep your feet there, and do a controlled bounce for 10 seconds, switch legs.

2) push ups – Keep your back, bum, and legs in one straight line.

3) crunches – Lift your head AND shoulders off the ground. Keep them in a straight line and look up at the ceiling the whole time.

4) side hop – Place a rolled up towel or other obstacle in the middle of the floor and jump over it side to side, do it fast! If it’s too high impact, just step one foot at a time, fast.

5) crab dip – Get on all fours with your belly facing the ceiling  and your hands facing your feet (the crab). Keep your bum as high off the floor as possible. Bend your arms! This works your triceps.

6) speed knees – Run in place, bringing your knees up as high as you can without falling over. If this is too high impact, raise your legs one at a time. Do it fast!

Bonus) plank – Get in a push up position with arms straight and legs, bum, back, and head in a straight line. Hold it for as long as you can.

Cool Down (1 min 40 seconds):

– walk in a big circle to get your heart rate down (40 seconds)

– repeat the first 3 warm up stretches

 

Did anyone try this? Or try to read it? Is it very confusing? I may try to record our whole workout tonight and post it here next week.