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.
Thursday, August 30, 2012
Check off this list in any order. You can save the best for last or do them first. It may help to print off the workout so you can mark through them as they are completed.
1 minute plank
10 jump squats
25 DB wood chops right and left
100 bicycle crunches
25 DB plank rows right and left
50 X-men jumping jacks
1 minute mountain climbers
1 minute high knee run
25 DB swings
Wednesday, August 29, 2012
Tuesday, August 28, 2012
Monday, August 27, 2012
1 min of march or jog, drop step squat (30sec each direction), inchworms , standing oblique twists
Perform the following exercises for 1 minute each. A minute is a long time, so really focus on your form which should help you pace yourself.
Thursday, August 23, 2012
Wednesday, August 22, 2012
Continuing our tips on nutrition mistakes from last Wednesday. Were you surprised by any or was it old news? Either way, here are 5 more!
If you missed out on 1-5, follow this link Nutrition Mistakes 1-5.
- Not drinking the right amount of fluids. Make sure you intake the proper amount of fluids daily. Unfortunately, most Americans are not picking the right kind of fluids. Water is your best option as it is a key ingredient in vital function of organs and body systems. For more details on how much water you should intake click here.
- Jumping on the latest diet craze in search of that elusive “edge.” Most "diets" restrict people from some form of key nutrients (carbs, fruit, dairy just to name a few). If you can't make the change to your diet for life (yes, forever), we suggest skipping the craze. Once you starting eating "normal" again, you will regain what you've lost and usually much much more.
Monday, August 20, 2012
warm-up: (1 minute each unless specified)
lateral plank walk
zombie walks (Frankenstein walks)
quad stretch (30 seconds each leg)
hamstring stretch (30 seconds each leg)
3 rounds, 1 minute per exercise rest 30 seconds between each exercise (less rest if you are more conditioned)
Shuffle with Med Ball (or dumbbell)
Duck Walks (hold med ball overhead = advanced)
Lunge with Dumbbell Pass
Med Ball Reclined Twists (or use a dumbbell)
Thursday, August 16, 2012
Get excited!! New exercises coming to you for Monday's workout!! Videos will be available on our YouTube channel.
1 min jog/march
30 sec inchworms
1 min walking lunges with chest press
1 min standing oblique twists
30 sec walk on tip toes
30 sec walk on heels
Alternate 30 secs of each exercise for 5 minutes without stopping (that's 5 rounds):
30 sec alternating dumbbell squat w/ press
30 sec knee in planks
rest 1-2 minutes
rest 1-2 minutes
Wednesday, August 15, 2012
Stay tuned for 5 more nutrition mistakes next Wednesday!
Tuesday, August 14, 2012
Monday, August 13, 2012
Lots of core, back, shoulders and legs while pumping the heart rate up!!
Warmup 1 min of each of the following:
Standing oblique twists, butt kicker run, side shuffle, inchworms, easy squats (don't go very deep)
1 min plank walk
1 min speed skaters
1 min squat press
1 min rest
1 min burpees
1 min plank rows
1 min reclined knee ins
1 min rest
repeat for at least a total of 3 rounds then cool down and stretch to release the muscles.
You can always do more. Perform modifications as needed (they are included on videos). Click on links to access.
Thursday, August 9, 2012
This post is in honor of their successes so far! Congrats athletes in going for the GOLD!!!
Today it's one more Olympic-themed workout (at least for another 2 years when we have the Winter Olympics again).
Equipment needed: dumbbells
jog / march in place or use your space
side plank lateral walks (2 steps over, 2 steps back)
Hold one dumbbell in athletic stance (squat position) and draw a large "figure 8" for 30 seconds using your abs then reverse for another 30 seconds
Dumbbell swings (1 minute)
Reverse Plank (30 seconds)
Push-ups (1 minute)
Squat Jumps (30 seconds)
DB shoulder presses (1 minute)
Rounds = 5 GOLD
Rounds = 4 Silver
Rounds = 3 Bronze
Go for the Gold! You, gold digger, you!
Wednesday, August 8, 2012
Drinking those 6-8 glasses of water during the hottest days of the summer is even more imortant than normal if you spend time outside. However, drinking water can get sooooooooo boring.
Today we are sharing wisdom of 10 (yes 10) different, ways to drink water.
...We're thristy just posting all these!!!
1. Water with Lemon
2. Water with cucumber slices
3. Water with pineapple
4. Water with a squeeze of fresh orange juice
5. Brew a cup of herbal tea
6. Float some blueberries in your glass.
8. Water with Crystal Light
9. Water with a splash of cranberry juice
10. Drink it straight up
Tuesday, August 7, 2012
“If you’re not having fun, then what the hell are you doing?” It reminds me to find the reason why I’m doing it and why I’m out there, which makes things more manageable when I’m stressed and fatigued.
—Allison Jones, six-time Paralympian (has competed in both the summer and winter games)
If you think you’re done, you always have at least 40 percent more.
—Lauren Crandall, captain of the 2012 US Olympic field hockey team
One word: Fight. Anyone can do it when it feels good, but when you’re hurting, that’s when it makes a difference, so you have to keep fighting.
—Erin Cafaro, 2008 rowing Olympic gold medalist in women’s eight
Monday, August 6, 2012
Thursday, August 2, 2012
Once again, we have an olympic themed workout and we are going to push you towards earning a gold medal. You've most likely been watching the olympic athletes compete, but just think about the hard work and dedication it takes for them to participate in these games. Let's adopt that work effort for just a few minutes out of today and gain a gold!!
30 sec Volleyball Blocks (squat down, jump up with arms overhead)
30 sec Pushups (all athletes do pushups!!)
30 sec Swimming (click for video demo, no pool required!)
30 sec Wall sit (because we all like to sit and watch the olympics!)
30 sec Plank (have you seen the core on those gymnasts? plank!!)
Gold = 7 rounds
Silver = 6 rounds
Bronze = 5 rounds
Wednesday, August 1, 2012
Have you ever taken off for a run or started a workout at full-speed without a proper warm up? We are all guilty! Chances are you felt very fatigued, short of breath, and might even have experienced a stabbing pain in your lungs. You probably felt you were out of shape or the workout was a bad idea. This is actually your body letting you know it wasn't ready! Think about it, you went from a resting status where blood is easily distributed to your lungs and muscles and then you take off and increase the demand without letting your heart know you need it to work harder. It's kind of like warming your car up in cold weather and trying to floor it, it just doesn't work as well until it is warmed up!
The purpose of a proper warm up is to prepare the body for exercise. Specifically, you are priming your cardiovascular system for increased cardiac output, your metabolic system for energy production and enhanced oxygen delivery, and your musculoskeletal system becomes more elastic and nerve conduction is improved thus reducing your risk for injuries. In addition, warming up is very important for anyone with heart disease and/or heart abnormalities as it helps prevent irregular heart beats.
Warming up can be as simple as performing the activity that you are preparing for at a slower pace or doing 5-10 minutes of dynamic activity (this is what we put in our workouts for you!). Skipping it can really hurt your performance during the workout so make sure you take the time (5-10 minutes) to help enhance your workout!!