Embrace your workouts!

Sarah:
I just love this picture.  I'm really hoping that I look this relaxed and happy when I run...and maybe look as lean by the time my 1/2 marathon arrives in May.  :)

Workout 40 - One Step

Warning: You will need a step for this workout.  I have a step into the house from the garage that I will be using.  Hopefully, you have something similar.

Warm-up:
Step up and down - 2 minutes (left up, right up, left down, right down, switch at one minute to right foot first)
Inchworms - 1 minute
Side shuffle - 1 minute
clap hands in front and behind - 1 minute

Workout:
All exercises = 1 minute

• 180 degree squat jumps - stand with your side to step, start in squat position, jump and turn 180 degrees so that other side is to the step.  Reverse squat jump back to start position. 
• Decline push-ups (feet on step, hands on floor)
• Lunges (back foot on step, add jump with front leg for more intensity)
• Lunges (switch legs)
• Hip extensions (lie on your back, place both feet on step, push hips up hold for a couple of seconds and then lower to floor)
• Rest 1 minute (add more rest time if needed)
• Repeat all exercises in order 3x (4 rounds total)

Workout 39 - Lucky 7's

Warm-Up
Jog/march in place - 1min
Inch worms - 1min
Butt Kicker Run - 1 min
Lunges with Chest press - 1 min

Do 7 reps of the following 7 exercises without a break:

Lunge press (7 each side)
Plank knee in's
Tricep Pushups
Plank Rows
Squat Curls
Superman Planks (7 each side)
Step-ups (each side)

Rest 1-2 minutes and repeat for a total of 7 rounds

Friday Face Lift

Infomercials can sometimes claim some pretty "amazing" results.

The link to this YouTube video promises just that....pretty amazing results.
Well...here ya go...just promise to try some of these faces.

Workout 38 - The Accumulator!

Ready to rack up some reps?  The accumulator workout does just what it says...accumulates exercises!  Start with round 1 each time.  Even when you move on to round 2, you must first complete round 1 and then round 2.  When you move on to round 3, you start with round 1, then do round 2 and then do round 3.  10 reps for all exercises.  Take a small break between rounds.  If you don't have weights, substitute a body weight exercise.  At the beginning you may not need much of a break, but by the last few rounds you will be looking for them!  Good luck :)

Warm Up
March or Jog - 1 min
Butt kicker run - 1 min
Standing oblique twists - 1 min
Hand claps (front/back) - 30 secs
Walk on tip toes - 30 secs

Round 1 - 10 bicep curls
Round 2 - 10 squat presses
Round 3 - 10 dips
Round 4 - 10 reclined knee in's
Round 5 - 10 backward lunges (10 each leg)
Round 6 - 10 dumbbell swings
Round 7 - 10 pushups
Round 8 - 10 star jumps - Finish like a superstar!!

Stretch and Done!

The Secret of Successful Weight Control

We are going to share some top secret information that will help you drop weight faster that people are dropping their home phone lines.   Are you ready, it's a simple concept called energy balance!  It is all about calories in versus calories expended.  If you want to gain weight, take in more calories than you burn.  If you want to lose weight, expend more calories than you take in.  If you want to maintain weight, equal it out!  It's a pretty easy concept so why is 66% of our population overweight?  Let's take a look at the facts...

First of all, most of us underestimate the number of calories we consume in a day, underestimate the caloric content of foods, and overestimate the number of calories we burn during expenditure.  It takes a deficit of 3500 calories to lose a pound of fat and vice versa for weight gain.  So look at it this way, if you have a caloric deficit of 500 calories/day in one week you will lose 1 pound (which is recommended).

How do we figure this?  Follow the link below for great information on caloric balance (courtesy of the CDC).
http://www.cdc.gov/healthyweight/calories/index.html#Am%20I%20in%20Calorie%20Balance

Also, here are a few useful websites and or apps that can help you track your calories in and out:

www.choosemyplate.gov/
www.fitday.com
http://caloriecount.about.com/ (they also have an app)

And don't forget, there is also the old reliable pen and paper for recording.  You can then use the above sites to figure out calorie content and expenditure.

JUST DO IT.

EXERCISE: Easy to avoid and easy to ignore.

Find a way to get it on your schedule and make the good choice today to work on your fitness!

Workout 37 - Ice, Ice Baby

Equipment needed: Dumbbells

Warm-up
Jog/march in place - 2 minutes
Sumo squats - 1 minute
Inch worms - 1 minute
Alternating forward stepping lunges with hip flexor stretch

Workout
There are 4 circuits to this workout(2 exercises in each).  Complete each circuit 3 - 4x before moving to the next circuit.

Glute Bridges - 1 minute
Speed Skaters - 1 minute
Repeat 2 - 3x

2 step plank shuffles with 2 push-ups - 2 minutes
Mountain climbers - 2 minutes
Repeat 2 - 3x

Stork Stance Rows - 2 minutes
Burpees - 2 minutes
Repeat 2 - 3x

Bicycle crunches - 1 minute
Speed Skaters - 1 minute
Repeat 2 - 3 x

Workout 36 - 2 - 4 - 6 - 8 Who Do We Appreciate?

Warm-Up:

Jog or march - 1 minute

Butt kicker run - 1 minute

Inchworms - 1 minute

Do all 3 parts before resting

Part 1:  Mountain Climber/Push-up Combo

2 - mountain climbers,  2 - pushups

4 - mountain climbers,  4 - pushups

6 - mountain climbers,  6 - pushups

8 - mountain climbers,  8 - pushups

Part 2:  Squat/Plank Hip Dip Combo (can do squat jumps to increase intensity)

2 - squats,  2 - hip dips (each side)

4 - squats,  4 - hip dips

6 - squats,  6 - hip dips

8 - squats,  8 - hip dips

Part 3:  Dips/Backward Lunges Combo

2 - dips,  2 - backward lunges (each side)

4 - dips,  4 - backward lunges

6 - dips,  6 - backward lunges

8 - dips,  8 - backward lunges

Rest 1 - 2 minutes and repeat!  

Do 2-3 rounds as tolerated

The Stress Buster Diet

While we don't believe anyone should "go on a diet" (we recommend modifications that you can do for the rest of your life) here is a diet that you might relate to ;)  Here's your Friday funny! The Stress Buster Diet

by Unknown Breakfast:  1/2 grapefruit 1 slice whole wheat toast 8 oz. skim milk Lunch:  4 oz. lean broiled chicken breast l cup steamed spinach 1 cup herb tea 1 Oreo cookie Mid-Afternoon snack:  The rest of Oreos in the package 2 pints Rocky Road ice cream, nuts, cherries and whipped cream 1 jar hot fudge sauce Dinner: 2 loaves garlic bread 4 cans or 1 large pitcher Coke 1 large sausage, mushroom and cheese pizza 3 Snickers bars Late Evening News: Entire frozen Sara Lee cheesecake (eaten directly from freezer). Rules for this Diet If you eat something and no one sees you eat it, it has no calories. If you drink a diet soda with a candy bar, the calories in the candy bar are canceled out by the diet soda. When you eat with someone else, calories don't count if you do not eat more than they do. Food used for medicinal purposes NEVER count, such as hot chocolate, brandy, toast and Sara Lee Cheesecake. If you fatten up everyone else around you, then you look thinner. Movie related foods do not have additional calories because they are part of the entertainment package and not part of one's personal fuel. Examples: Milk Duds, buttered popcorn, Junior Mints, Red Hots and Tootsie Rolls. Cookie pieces contain no calories. The process of breaking causes calorie leakage. Things licked off knives and spoons have no calories if you are in the process of preparing something sweet and gooey. Foods that have the same color have the same number of calories. . . Examples are: spinach and pistachio ice cream; mushrooms and mashed potatoes; pink grapefruit and ham. Chocolate is a Universal color and may be substituted for any other food color. Anything consumed while standing has no calories. This is due to gravity and the density of the caloric mass. Anything consumed from someone else's plate has no calories since the calories rightfully belong to the other person and will cling to his/her plate. (We ALL know how calories like to cling!)

Workout 35 - Draw your cards right

We know, we know, it's play your cards right but better hope you get lucky on the cards you draw to complete this workout.
We're sticking with the Vegas feel this week because it's fun and you don't have to lose any money to win!

Equipment:
a deck of cards
dumbbells

Dynamic Warm-up:

Jog or march - 1 min
Butt kicker run - 1 min
Inch worms - 1 min
Walk on tip toes - 30 sec
Walk on heels - 30 sec

Your workout is about to get interesting.
Randomly, draw 7 cards from the deck (no cheating)
An Ace equals 1.  However, if you drew hearts, double the number on the card with hearts.
Complete the following exercises by adding the numbers on all cards (remember to double any heart cards).  
Rest whenever you would like between exercises.  Try to complete as quickly as possible.

Squats
Push-ups
Bicycle crunches
DB swings (heavier dumbbells work better for these)
Burpees
Plank DB rows (do total number on each arm)
High Knee Run (only count the right knee)
Tuck Jumps (or squat jumps for less intensity)

Post Workout Refueling

A post workout meal is important to aid with recovery and also to provide energy for the rest of your day.  A post workout meal should be more than just putting calories back in your body.  What you feed your body makes a difference.

The post workout meal preferably should be consumed within 30 minutes of your exercise session.
The post workout meal should include both carbohydrates and protein.  Protein will supply amino acids that will aid muscle recovery / re-building.  The carbohydrates will replenish muscle glycogen stores and supply more energy for your future activities.  Eating the protein with the carbohydrates will allow for faster muscle glycogen replacement.
When we say meal it shouldn't be a full on smorgasbord, just a snack.
Warning:  Not all "workouts" warrant a recovery refuel.  The 4 block walk with your dog is great for your heart.  However, you probably won't need a recovery meal afterwards.  Be smart with your how you consume your calories and be sure that your post workout meal fits into your big caloric plan for the day.
FREE calorie calculator 

Tip:
If you know that you won't have access to food within 30 minutes after completing your workout, plan ahead by bringing along a protein shaker and a high quality protein that can easily be "shaken" with water.

Love Your Body or Booty in this Case!

Workout 34 - The Gambler

It's time to have a little fun and gamble during your workout as the intensity of this workout will be based on your luck!  You need one die (go steal one out of the monopoly game) to roll for your interval duration.  What ever number you roll (for example if you roll a 3) add a zero on it and go for 30 secs.  Roll a 1 go for 10 secs...but be careful if you roll a 6 you go for 60 secs!  The rule is...no cheating by re-rolling...the exercise gods will be watching you ;)

Warm-Up
Run or Jog in place - 1 min
Walking lunges with a chest press - 1 min
Standing oblique twists - 1 min
Walk around on tip toes - 30 secs
Walk around on heels - 30 secs

2-3 rounds of the following exercises at duration of your roll.  Rest only between rolls and at the end of a round:
Dumbell Swings
Alternating side squats
Burpees
Bicycle Crunch
Squat Curls
Plank Rows
Jumping Lunges
Tricep Pushups
Hip Dips
Jumping Jacks

Rest and repeat!

Workout 33 - Complete the List

Complete the following list of exercises however you like.  If you aren't up for doing all of them at once, break it up into sets of whatever you can handle.  The main thing is that you complete all the reps at some point during the workout and try to keep moving to keep the heart rate elevated.  This workout should take about 20 minutes.  All exercises can be seen on our You Tube channel http://www.youtube.com/user/Fit4a6pack?feature=mhee

Warm-up
Jog or march - 1 min
Butt kicker run - 1 min
Inch worms - 1 min
Walk on tip toes - 30 sec
Walk on heels - 30 sec

_____  50 Step ups (25 each leg)

_____  20 Plank Rows

_____  100 jumping jacks

_____  20 Superman planks

_____  25 Squats (wt optional)

_____  20 push ups

_____  20 dips 

_____  30 sec wall sit

_____  25 dumbbell Swings

_____  20 bicep curls 

_____  20 hip dips

_____  20 star jumps (finish like a superstar!)

A funny for your Friday

OK...so we thought we'd share a video but have to warn you that there are a few choice words (no f bombs but some content might be offensive).

If you think personal trainers have been asked some pretty funny questions, you would be right!
This video displays about every single possible thing we have both heard over the years.

Watch this video on YouTube for a Friday laugh.

Workout 32 - Top and Bottom

Approximate Workout Time = 40 minutes
No equipment needed




Dynamic Warm-up
Inchworms
Side shuffle
alternating forward stepping lunges with hip flexor stretch
standing oblique twists


Workout:

1 minute of bottom 1/2 push-ups
Rest 30 seconds
1 minute of bottom 1/2 lunges (one leg only)
Rest 30 seconds
Repeat 3x, alternating legs each round

1 minute of high knees
Rest 30 seconds
1 minute of butt kicks
Rest 30 seconds
Repeat 3x

1 minute marching glute bridges (while holding bridge alternate lifting feet off ground)
Rest 30 seconds
1 minute tricep push-ups
Rest 30 seconds
Repeat 3x


The middle section of cardio will be the kicker in this workout....if it's too much just cut the high knees and butt kick time in half (30 seconds).  Remember that you are always welcome to rest when needed but push yourself hard enough to get results.

Feeling Sore? Try this!

The beloved foam roller:
A foam roller is a self-massage tool used to lessen muscle adhesion's (knots) created from everyday activities and exercise.  The foam roller will enhance recovery and sometimes workout performance.  You will feel amazing after using the foam roller!  It’s important to avoid rolling over joints and bony areas such as your shins, hips, neck and the tips of your shoulders so you don’t cause pain.  The goal is to find spots that feel more tender so that you can work on dissolving the pressure.  About 30 seconds to 1 minute on each tender area is usually about all you need.
The best part is that you are in control of your massage and don't have to worry about a therapist spending too much time on one area making it feel worse rather than better.  


The foam roller is best used followed by stretching BEFORE a workout.

Here's a great tutorial link on You Tube.


Where to purchase:
In stores like Target
or Power Systems 
or Perform Better


We recommend the 36" full round foam roller (6" diameter) because it can be used for balancing, Pilates and abdominal strengthening exercises as well as ironing out those knots.

Love this!

Workout 31 - ABSolutely!

A workout to work on that 6-pack!

Warm - Up
March or Jog in place - 1 min
Standing Oblique Twists - 1 min
Slow sumo squats - 30 sec
Butt Kicker Run - 1 min
Inch worms - 1 min

Remember if you aren't familiar with the exercise, check out our videos on you-tube!  http://www.youtube.com/user/Fit4a6pack?feature=mhee

Perform all exercises 45 secs and repeat 3 rounds

Reclined Russian Twists (like we did with the pumpkins only use a weight now)
Jumping Jacks
Plank to Pushup

Rest 30 - 45 sec 

Squat Jumps (squats for low impact option)
Superman Planks
High Knee Run

Rest 30 - 45 sec


Plank Hip Dips
Speed Skaters
Wall Sit (sit with back against wall, knees at 90 degrees, and NO hands on the legs--that's cheating!!)

Rest 30 - 45 sec and repeat round!

Workout 30 - Hands Up!

This workout finishes with an intense blast to the shoulders.

Equipment needed: pair of dumbbells (lighter)

Warm-up (3- 5 minutes):

side shuffle

alternating front lunges holding the hip flexor stretch for about 5 seconds

inch worms

standing oblique twist

Workout:

circuit 1 (complete 3x):

Plank row with DB (10 each arm)

Squats (as many as possible in 1 minute)

circuit 2 (complete 3x):

DB swings (30)

push-ups (as many as possible in 30 seconds)

Bicycle crunches (50)

circuit 3 (complete 2 - 3x):

NO BREAK BETWEEN EXERCISES - only between circuits

20 seconds front raises

20 seconds side raises

20 seconds of overhead presses

20 seconds isometric T-hold (hold dumbbells with extended arms, even with your shoulders)

Have to read this!!!

We stumbled across this article and just had to share.

Hilarious!!!!

The 27 Rules of Conquering the Gym

Workout 29 - Gonna Make You Sweat!

Materials needed:  weights

Warm up

Standing Oblique Twists - 1 min

Butt kicker run - 1 min

Lunges with chest press - 1 min

Inch worms - 1 min

Walk on tip toes - 30 secs

Walk on heels - 30 secs

Remember if you aren't familiar with the exercise, check it out on our You-tube channel!

http://www.youtube.com/user/Fit4a6pack?blend=1&ob=video-mustangbase

Complete the following circuits starting at 25 sec intervals, then repeat for 30 sec intervals, and finally 40 sec intervals.  During the rest areas, only rest for 25, 30, or 40 secs (which ever round your are on).    You may not feel like you need it in round 1, but by round 3 you'll be looking for them! 

Alternating DB Squats with press

Dips

     Rest

Push-ups with half burpee

Alternating Backward Lunges

     Rest

Star Jumps

Plank Hip Dips

     Rest

Mountain Climbers

Squat Curls

     

Rest and then on to the next round!

Goal Setting: Part 2

More Tips to set those New Year's Goals!


Goal Setting

• Set realistic goals
• Be specific
• Commit to goals
• Reevaluate often

Ask yourself these questions before determining goals:

1. Why are you currently exercising or why do you want to exercise?
2. What motivates you to exercise?
3. What activities do you like?
4. Do you enjoy exercising?
5. Can you commit to regular exercise?
6. How do you schedule and organize your day (including exercise)
7. Do you make a reasonable effort to exercise?
8. Do you avoid missing workouts?
9. Do you feel good after a workout?

Tuesday Motivation!

Workout 28 - New Workout, New Moves!

We're taking advantage of some of the new exercises posted over the "break".  Check out our YouTube channel if you would like a demo of any of the following exercises.

5 minutes of dynamic warm-ups (see previous workouts if needed)
Complete each circuit, rest, repeat, rest, repeat again, then move onto the next circuit.  Repeat the entire workout 1x if your time allows. :)

Circuit 1:
15 DB plank rows each arm ( I use around a 10lb DB)
30 plyo(jumping) lunges
Repeat 2x

Circuit 2:
Star Jacks 30 seconds
15 squats with DB press overhead
Repeat 2x

Circuit 3:
30 DB swings
30 seconds mountain climbers
Repeat 2x

Repeat ALL circuits 1x

How'd you like this workout?  Post your comments below.

Tackle the New Year!

Happy New Year!

Cheers to a Healthy 2012!!

From Fit 4 a 6 Pack