Our Motto: All Great Workouts Should Be Shared!

Check out our blog for at-home workouts you can do whenever you want, wherever you want! These workouts offer options for all fitness levels. Please remember before you start any exercise program, consult with your physician especially if you have a chronic disease or condition, are pregnant, or are seeking medical treatment.

Friday, June 29, 2012

Summer Cocktail Fridays - Post 4

Just had to finish with one more post!

A drink to beat all drinks for the upcoming holiday!

It's a show stopper in looks:
Red, White and Blue Striped Juice Freezie
Adapted from Aldi's

Total time: 10 min.
Servings: 4 8-oz. hurricane glasses
  • 8 oz. Crystal Light Fruit Punch
  • 8 oz. Crystal Light Natural Lemonade
  • 8 oz. bottle of some sort of Blue Raspberry something or other.  (I used a couple of blue freeze pops  LOL!)
  • 3 cups of ice
  • 3 shots of light, non-spiced Rum (My choice = Oronoco)
  • 4 cups
  • 4 straws

  1. Blend fruit punch, 1 shot, and 1 cup ice in blender and pour evenly into 4 cups.  This will be the bottom layer.
  2. Rinse blender.
  3. Blend lemonade, 1 shot, and 1 cup of ice in blender and layer over fruit punch in each of the 4 cups.
  4. Rinse blender.
  5. Blend blue raspberry juice, 1 shot, and 1 cup ice in blender and layer over lemonade in each of the 4 cups.
  6. Insert straw and enjoy!  Garnish with fruit for more pizazz!

Thursday, June 28, 2012

Workout 98 - Hot Hot Hot!

A majority of the US is hot right now, so make sure you find a nice cool place for this workout!

Equipment needed:  dumbbells

Warm Up - 1 min standing oblique twists, 30 sec butt kickers, 30 seconds high knee, 1 min inch worms, 1 min lunges with chest press arms

Round 1
30 sec dumbbell Swings
30 sec diagonal lunges (step out at an angle instead of out in front--alternate legs)
30 sec plank knee ins
repeat x3 with no breaks

rest 1-2 minutes

Round 2
30 sec pushups
30 sec jumping jacks
30 sec plank hip dips
repeat x3 with no breaks

rest 1-2 minutes

Then...heart rate peak!
30 secs Burpee's (modify as needed)
30 secs rest
repeat x 5 rounds consecutively

Cool down and stretch.  And make sure you have some water to replace all those lost fluids!!  For more info on how much water you should be drinking (click here)!

Wednesday, June 27, 2012

Wednesday Wisdom - Water

Summer is officially here (just ask the thermometer) so it's time to really pay attention to your water intake!  Here are some facts about water and some guidelines during exercise:

Water Comprises:
      ~ 60% of male’s total body weight (varies)
      ~ 50% of a woman’s total body weight (varies)

Functions of Water:
      Regulates body temperature
      Maintains blood pressure
      Provides transportation between and delivery to the body’s various tissues
      Lubricates the joints
      Lessens the burden on kidneys by flushing out waste products in the body
      Protects body organs and tissues
      Helps dissolve mineral and nutrients to make them accessible to the body

Water is lost from:
    1. Evaporation from the skin (sweating)
    2. Evaporation from the respiratory tract (breathing)
    3. Excretion from the kidneys (largest amount is here)
    4. Excretion from the large intestine
ACSM Recommendations for Water Consumption and Exercise
Before Exercise
(2 h before)
consume 14 to 22 oz of fluid to provide adequate hydration and allow time for excretion of excess water
During Exercise
Consume 6 to 12 oz of fluid every 15-20 min starting at the beginning of exercise
After Exercise
Consume adequate fluids to replace sweat losses during exercise.  Volume should be at least 16-24 oz of fluid per pound of body weight lost during exercise

And most importantly, it's calorie free!!!

Tuesday, June 26, 2012

Monday, June 25, 2012

Workout 97 - BACK to the work week

jog/march in place (or use your space if you have it)
side shuffle
standing oblique twists
heel toe walks

equipment needed: 1 set of dumbbells

Workout (designed to challenge your core and back muscles)
Rest between circuits but not between exercises.
If you need, you may complete the circuits 2 times or just 1 time each.

circuit 1 (complete 3 times)
reverse plank 1 minute
push-up with half burpee (1 minute)
mountain climbers (1 minute)

circuit 2 (complete 3 times)
plank rows (30 seconds each arm)
bicycle crunches (1 minute)
on stomach lift legs and do flutter kicks (swimmers)  move from the hip not the knees (1 minute)

circuit 3 (complete 3 times)
dumbbell wood chops (10 reps each side)
reverse dumbbell flyes (1 minute)
stork stance dumbbell rows (30 seconds each leg)

Cool down.

Saturday, June 23, 2012

Summer Saturday Break

Due to low views on Saturdays, we are going to just publish workouts on Monday and Thursday until after Labor Day.  If you are looking for more workouts, all of the previous workouts are archived and can be found on the bottom left corner of the page or by searching workouts in the upper right hand corner search bar (there are 96 of them, plenty to keep you busy!).

Friday, June 22, 2012

Summer Cocktail Fridays - Post 3

As I was reading People magazine (don't judge, it only happens once every 7 weeks when I get my hair done) I found this ad.  How perfect to showcase on our blog! 

No alcohol and only the 5 calories that Crystal Light promises. Perfect!

But for those that want the buzz with after their Saturday Siesta:
wine helps lose weight
Drink Wine.  It's better than diving in to those heavy drinks.
A moderate amount of alcohol is only a 4 - 5 ounce glass per day.
Drink any more than that and expect to gain weight.

Thursday, June 21, 2012

Workout 96 - Summer Time!

Here is a great summer calorie burner!!

Warm Up with 1 minute of each of the following:
jog or march, standing oblique twists, butt kickers, inchworms, easy squats (don't go down as deep)

Alternate 30 secs of each exercise for 5 minutes without stopping (that's 5 rounds):
30 secs plank to pushup
30 secs backward lunges

Rest for 1-2 minutes

Alternate 30 secs of each exercise for 5 minutes without stopping:
30 sec alternating dumbbell squats with press
30 sec plank rows

Rest for 1-2 minutes

Alternate 30 secs of each exercise for 5 minutes without stopping:
30 sec speed skaters
30 secs dips

Rest 1-2 minutes

Finish with a reverse plank for as long as you can hold it!  Shoot for the moon!!

Relax and perform your favorite stretches to release the muscles.

Wednesday, June 20, 2012

Summer Wish

Pinned Image

Happy Summer!!!!

The longest day of the year = more daylight = more time for a great workout! (don't forget the bug spray)

Tuesday, June 19, 2012

Monday, June 18, 2012

Workout 95 - Power Through!

Your goal for this workout is to "power through" the rounds as quickly as possible much like you will probably "powered through" your Monday!

Warm-Up:  1 min jog in place, inchworms, standing oblique twists, walking lunge

Power Circuit (Complete all exercises as fast as you safely can without stoping)

10 dumbbell swings
10 pushups
10 mountain climbers (each side)
10 squats (or squat jumps for increased intensity)
10 plank rows (each side) *weights needed

rest 1-2 minutes and repeat for a total of 5 rounds (break after each round)

Need help with the exercises?  Check the demos out on our YouTube channel!
Fit 4 a 6 pack YouTube Channel

Saturday, June 16, 2012

Workout 94 - triple threat

jog in place
hip extensions (moving glute bridges)
frankenstein kicks
sumo squats
gate swingers

Only 3 exercises to complete.  Stay moving.  Not all reps of one exercise need to be completed before moving to the next (just be sure to get all reps done on each exercise).

100 burpees
200 squat jumps or squats for a lower modification
300 lunges (150 reps each leg)

Finish with a jog around the neighborhood or do our core workout from Monday.

Have a great weekend!

Friday, June 15, 2012

Summer Cocktail Fridays - Post 2

It's Friday....and time to share another summer-inspired drink (done a little more healthfully so as to not ruin all your time spent working out).
We are taking the health education approach of 'abstinence first' but if you are going to indulge we want to prepare you with some healthier options so that you can feel guilt free having a small indulgence.
Remember that alcohol does have counterproductive effects....as in don't over do it or you'll never get anywhere with your workouts....

This week....

Shot of Rum (my favorite right now is Oronoco)
Fresh Spearmint Leaves (about 12 of them)
Half of a lime
Half a can of Sprite Zero or Club Soda
2 Tbsp of sweetner

Berry Sparkler (can be made without alcohol)
1 cup berries
2 Tbsp honey
2 Tbsp orange juice (not from concentrate)
3 ice cubes
Sprite Zero or Diet 7-up

Add berries, honey, juice (and light rum or not) and ice to a blender.  Blend until smooth. Fill glasses halfway and top off with soda.

Thursday, June 14, 2012

Workout 93 - Bootylicious

The focus of todays workout is the "bootylicious" muscles!  It is really important as you perform squats and lunges to turn on those muscles by putting your weight in the heels and pushing the heel through the floor.  Try it and you'll see what I mean!!!  It's the secret activation button to really help give those muscles a workout!

Remember, if you have knee problems some of these exercises may not feel good. Be cautious and omit those exercises!

Check out our video page for help with these exercises!  Fit4a6Pack YouTube Page

Warm Up - 1 min of the following:
high knee march/jog, butt kicker run, walking lunges w/chest press, standing oblique twists, Inch worms

Round 1:
30 secs Squats (advanced use weight) remember focus on form--weight in the heels
30 secs Step Ups (right leg lead)
30 secs Step Ups (left leg lead)

Rest 30 secs - 1 min

Round 2:
30 secs Lunge Press (left leg forward) focus on the weight in the heel of the front leg
30 secs Lunge Press (right leg forward)
30 secs Speed Skaters

Rest 30 secs - 1 min

Round 3:
30 secs Alternating Side Squats
30 secs Duck walk (you can use a weighted ball or weight instead of pumpkin!  maybe a watermelon?)
30 secs Backward lunges

Rest 30 secs - 1 min
Repeat all 3 rounds one more time for a total of 2 sets!

Do as many pushups as you can do without stopping.  I don't mean when you feel tired, I mean when you feel your arms are going to fall off.  Record this number somewhere and try to beat it in the next few weeks!

And if you still haven't had enough...do the Monday ab-focused workout as well.  Here is the link!     6-pack workout

<<<< We can dream, right?!  Men, you can too!!

Wednesday, June 13, 2012

Wednesday Wisdom - Watermelon

Summer is here so that means fruit and vegetable season is in its prime!  One of the best choices you can include in your diet is Watermelon.  The fruit is composed of about 90% water (hence the name) so it offers hydrating benefits in addition to great taste.  Watermelon is a great source of vitamins A and C as well as potassium.  It is also high in the antioxidant lycopene, which may help you reduce your risk of cancer and other diseases (www.eatright.org).  

A one cup serving of watermelon contains twice the amount of lycopene as one tomato and only 45 calories.

There are many creative ways to serve watermelon as well as prepare it.  Here's a couple of examples of some creative ways to use watermelon.  Enjoy!

Grab a cookie cutter and make your favorite watermelon shapes:

Or make watermelon on a stick:

Or add watermelon to your favorite summer salad:

Tuesday, June 12, 2012

Ability, Motivation, Attitude!

Ability is what you're capable of doing. Motivation determines what you do. 
Attitude determines how well you do it. 

-Lou Holtz

Monday, June 11, 2012

Workout 92 - Fit 4 a 6 pack

Your core muscles are your powerhouse and this workout will help you develop your 6 pack!  Combine our effective workouts with great nutrition and you'll be seeing your 6 pack in no time!

Jog / March in Place
Side Shuffle
Heel toe Walk

Complete 20 - 30 minutes of your choice of cardiovascular activity (running, jogging, biking, playing tag with the kids, etc). 

Core Circuit (complete 2x):
  • 50 bicycle crunches
  • 1 minute plank on elbows
  • 50 crunches
  • 1 minute plank on hands
  • 10 wood chops (holding dumbbell) each side
  • 1 minute side plank (each side)  For more of a challenge, lift your top leg for the last 30 seconds.
  • 1 minute prone flutter kicks.  Lying on your stomach place stacked hands under chin.  Lift both thighs off the ground and do flutter kicks moving from the hip joint NOT the knee joint.  Keep the kicks short and fast.
  • 10 corkscrew planks (in plank position on hands, bring opposite elbow to knee, 10x each side)

Saturday, June 9, 2012

Workout 91 - You Can't Phase Me!

Equipment Needed:  Dumbbells (for overhead work)

Warm Up:  2 min march or jog (in place or move around), 1 min inchworms, 1 min standing oblique twists, 1 minute duck walk

Phase 1
1 min - lunge press (left leg)

Rest 30-60 secs

Phase 2
1 min - reverse plank
1 min - squat jumps

Rest 30-60 secs

Phase 3
Repeat the circuit for a total of 3 sets.

Cool down, stretch and release your muscles, and then hit the pool!

Friday, June 8, 2012

Summer Cocktail Fridays - Post 1

YEP!  You read that right!  COCKTAILS!!!

The Alley Cat and I are all about having our summer fiestas but know those fun summer drinks  can pack in a whopping 500 calories or more in a single drink undoing all of your efforts with your workouts. 

Every Friday for the month of June we will share recipes with you on how to redo the classics into healthier versions and maybe some new stuff too so that you can enjoy the sun with your favorite drink in hand!

The Bloody Mary
Scrap the mix!  The mixture is loaded with calories and kind of takes the fun out of Bloody Marys. 
I miss going to Bloody Mary bars and making up my own concoctions....so, so fun experimenting and creating the PERFECT Blood Mary! 
To make a Bloody Mary from scratch begin with ¾ cup of no sugar-added, low-sodium tomato juice and pour over ice.  Add the juice of ½ a lemon, a dash each of hot sauce and Worcestershire sauce, fresh ground pepper, and 1 shot of vodka. Garnish with a lemon wedge and celery stick.   ADD MORE PROTEIN by garnishing with cocktail shrimp!

Bloody Mary With Lemon Isolated









Thursday, June 7, 2012

Workout 90 - Accumulator!

Accumulator workouts are a fun way to accumulate lots of sweat :).  Since we are on workout 90 we will have 90 be the top amount of reps you do.  Good luck and most importantly...have fun!

Equipment Needed:  Dumbbells

1 min march or jog in place
30 secs butt kicker run
1 min standing oblique twists
30 secs lateral plank walk
1 min lunges with chest press
30 secs high knee run

Start with Round 1 and then repeat Round 1 and move on to Round 2.  Then repeat round 1, 2, and add round 3.  Continue in the same pattern to the bottom so for Round 9 you are completing all rounds consecutively.  Use modifications as needed.

Round 1 - 10 squat presses
Round 2 - 10 backward lunges (10 each side)
Round 3 - 10 3-step speed skaters 
Round 4 - 10 
step ups (10 each side)
Round 5 - 10 dips
Round 6 - 10 plank rows
Round 7 - 10 
side squats (10 each side)
Round 8 - 10 
plank to push up
Round 9 - 10 star jumps - Finish like a superstar!!

Bring the heart rate down by walking around for 1-2 minutes followed by your favorite stretches to release the muscles.

Wednesday, June 6, 2012

Wednesday Wisdom - Cross Training

Tired of the same old workout?
Are you hanging out on an exercise plateau with no where to go?
Looking to try something new to break the monotony?

Cross training is a great way to break through training plateaus, add variety to your workouts, and improve your overall fitness thus leading to increases in performance.  One of the easiest ways to cross train is to switch modalities such as biking or swimming instead of jogging or doing your regular workouts.  You can alternate activities on different days or within the same workout.  You don't have to give up your favorite modality, but just add a little variety!

The weather is on your side.  We are heading into some of the best months for training outdoors (as long as it's not too hot).  The pools are open and so are the bike trails.  What a great opportunity to get some Vitamin D while getting some exercise.

Here are the benefits of switching things up:
  • Weight loss
  • Reduced risk of injury
  • Improved overall fitness
  • Enhanced exercise excitement  / adherence
Give it a try for your next workout!

Tuesday, June 5, 2012


I see this everyday above my desk. 

5 S's of Training are:
but the greatest of these is spirit.

But your whole heart into your workout today.

Monday, June 4, 2012

Workout 89 - Dice Roll

We are already into June!  Where has the time gone?!

Here's a good workout to keep up your summer body! 
I'm so using this for my boot camp class on Thursday!  They will love it!

gate swingers
sumo squats
frankenstein kicks
jog in place
but kicks

Equipment needed:
1 heavy dumbbell
1 die

Directions for Workout:
Roll your die before doing each exercise on the list.  The die will tell you how many minutes you will need to do of each exercise.  You never know just how this workout will turn out.
  • Marching glute bridges
  • Alternating forward stepping lunges (hold DB overhead)
  • Plank
  • Squats with press overhead
  • Wood chops (1/2 way through, switch sides)

Repeat 2x (you can keep your rolls from the first time, or try for better numbers each round)

Saturday, June 2, 2012

Workout 88 - Jumpin'

Happy Saturday!

Here's a weekend workout for you to do at home.

Dynamic Warm-up
  • heel to toe walks
  • 5 inchworms
  • sumo squats
  • jog in place
  • side shuffle

Complete the following in any order.  Feel free to jump around and save your favorite exercises for last.  Check mark when finished so you don't forget anything.  You must, however, complete all reps of one exercise before moving to the next.

____ 50 X-men Jumping Jacks

____ 25 Burpees

____ Suicide Runs - 1 Minute (run as fast as you can, touch the floor on the other side of the room, run back, touch floor at your start point, and repeat)

____ 2 Minute Plank

____ 100 Sit-ups (can do crunches if you need to modify)

____ 20 Star Jumps (modication: squat jumps or squats)

____ 1 Minute Plyometric Lunges

____ 50 Push-ups

Jumping outdoor, woman, jump, field