Take a Leap!

It's a leap year and today we are challenging you to do just that...take a leap!  This day only occurs every 4 years, so take advantage of the extra 1440 minutes and do something outside your comfort zone!  Maybe it's trying a new workout, or maybe it's signing up for that 5k that you've wanted to try, or maybe it's pushing yourself just a little bit further than normal.  It's a case of risk and reward.  We are often scared to do something new or push harder, but the reward in the end can be so uplifting and open up new doors to achievement. So take the risk and take the leap of faith!  We dare you...

Get a Second Chance Right Now

Workout 52 - Endurance Challenge

Warm-up
Standing oblique twists
Jog
inchworms
sumo squats


Pace yourself and go long!
Add weight if you dare!

Workout

1 minute Squats
1 minute Alternating Lunges
1 minute Bicycle Crunches
1 minute Jumping Jacks
1 minute Push-ups

Rest 1 Minute

3 minutes Squats
3 minutes Alternating Lunges
3 minutes bicycle crunches
3 minutes Jumping Jacks
3 minutes push-ups

Rest 1 Minute

5 minutes Alternating lunges
5 minutes jumping jacks

Done!

A Must Watch Video!!

A friend shared this video with me this morning...I just couldn't wait to share this with you all.  A simple way of looking at what Sarah and I try to preach to people daily.  This video shows you the health benefits of exercise and the disease reduction that can be achieved (not just heart disease) by just walking 20-30 minutes daily.  Lots of good statistics to back it up.  Take the time (9 minutes) to watch this and learn just how detrimental inactivity can be and/or how beneficial exercise can be.  Hit play :)  Allison

Workout 51 - Weekend Warrior!

Nothing like a good sweat on a Saturday!  If you are busy during the week, the weekend is a great time to sneak a couple workouts in (Sat & Sun).  Make sure you add at least a couple days during the week to round our your workout plan!

You'll need dumbbells and/or a band for this workout

See Our Exercise Demos on YouTube!

Warm Up:
1 min - Jog or march
1 min - Inch worms
1 min - Standing oblique twists
1 min - Frankenstein walks (straight-legged kicks)
1 min - Walking lunges

Do as many reps as you can of the following exercises for the duration listed:

30 secs - Pushups
30 secs - Squat Jumps (squats for low impact)
30 secs - Reclined knee In's

Rest 30 sec - 1 min

30 secs - Bench Dips
30 secs - Step Ups - right leg
30 secs - Step Ups - left leg
30 secs - Superman Planks

Rest 30 sec - 1 min

30 secs - Bicep Curls (weights or band)
30 secs - Alternating dumbbell squat with press
30 secs - Plank Hip Dips

Rest 30 sec - 1 min 


Repeat Entire Circuit 3 times!

Freebie Friday - Free Fitness Consultations!

Our final freebie for February is quite possibly the best yet!  We want to help you out with all your fitness questions. 


We want to get you more involved with our blog and really want to tune into your needs.  Please use the email below to confidentially email us any questions you may have concerning your workouts and/or any other fitness topic.  We will reply to your email and hopefully provide the encouragement and/or direction you were looking for.  


We would also like you to feel free to post on our blog.  We will be sharing our personal workouts and the feelings that go along with them (Sarah is training for a half marathon and Allison is doing a wide variety of training).  We want you to do the same!  If you complete one of our workouts and you love it, let us know...If you complete one of our workouts and it was too easy, let us know!  


Make sure you sign up to follow us and you'll never miss a post!  Join our blog.


We look forward to building a blog "family" and sharing our workout blood, sweat and tears together!


Email your questions to:


fit4a6pack@gmail.com 

UA-27805449-1 - http://fit4a6pack.blogspot.com/

Workout 50 - Filthy Fifty

This workout celebrates our 50th fun, challenging workout that you can do at home with little or no equipment.

Equipment needed for Workout 50: dumbbell

Warm-up (5 Minutes)
jog in place
lunges with hip flexor stretch
side shuffle
inchworms
push-up to side plank left, push-up to side plank right

Workout  - 5 rounds - 50 reps

• Sumo Squat to Upright row with dummbell
• Plank, tap alternating toes 50x
• Jumping Jacks
• Alternating forward stepping lunges
• Mountain Climbers

Rest after each round. Try not to rest between or during exercises.

Be Heart Smart - Part 3

A Few Ways to Reduce Your Risk for Heart Disease

Maintain a Healthy Weight

If you are considered overweight, set small goals to help you achieve a more heart-healthy weight.  Losing just 10% of your body weight can reduce your risk.

Exercise

Aim for 30-60 minutes of physical activity daily.  Physical activity isn't just formal exercise, it can include doing yard work, taking the stairs or parking your car further away.

Eat Right

Limit fat intake, especially saturated and trans fats, and increase the amount of fiber, whole grains, and fruits and vegetables. 

  

Don’t Stress!

Stress can affect your cholesterol and blood pressure putting you at a greater risk for heart disease.  Adopt relaxation techniques to deal with stress in your everyday lives.  Chances are the hassles that are causing you to stress are not really worth developing heart disease!  

50 days have come and gone

50 days have come and gone THIS YEAR!





We can't believe that that much time has passed already.
Stay tuned for Thursday's workout (WORKOUT #50)....wish we could take credit for planning it that way.  :)

Workout 49 - Push It!

Today's theme...Push ups!!

Since the reps are low, try the pushups on your toes.  You can always modify when you become too tired and start to lose your form!

Exercises can be found here:

Fit4a6pack YouTube Channel

Warm-up:  Jog or march 30 secs, Butt kickers 30 secs, Lunges with chest press 1 min, Inch worms 1 min, Standing oblique twists 30 secs, Plie squats 30 secs

The Workout...

5 star jumps (modify impact as needed)

5 pushups

5 star jumps

5 tricep pushups

rest 30 sec

5 jumping lunges (modify impact to regular lunges as needed--5 each leg)

5 plank to pushup

5 jumping lunges 

5 pushups with half burpee

rest 1 min

Repeat this circuit 3-5 times (preferably 5--push yourself and enjoy that feeling of accomplishment!!)

Workout 48 - Weekend Ritual

Get your weekend going with this workout!  You'll feel so much better once you're done.

Warm-up / Movement Prep:
Jog in Place
Inchworms
Standing oblique twists
Side shuffle


Workout:
INSTRUCTIONS:  You will do the list below 10 times.  On the first round you will only do the one Jumping Jack.  Then, start over. 2nd round you will do the first 2 things on the list, 1 jumping jack and 2 burpees.  3rd round you will complete the first 3 exercises, etc.  Once you reach 10 you can call it a day or do the whole thing over again for a longer workout.  Rest and modify when needed.
1- Jumping Jack
2 - Burpees
3 - Sit-ups
4 - Push-ups
5 - Mountain Climbers
6 - Plyometric lunges
7 - Squat Jumps
8 - Tricep Dips
9 - Tuck Jumps
10 - Bicycle Crunches

Freebie Friday #3 - Free Gym Passes

Round 3 on our list of freebies you can take advantage of (drumroll) FREE gym passes!  Almost all gyms offer you a free test drive of their facility before you commit to a membership.  Some businesses allow you to print off a free pass on their websites while others will have you come in to access your pass.    Passes range from 1 day up to 7 days free!  Giving these gyms a test will help you find out if you've found the right fit.  We would also like to note some gyms will offer free personal training sessions as well as group fitness classeses.  Look for grand openings and anniversary celebrations which also might offer free trials.  In other words, take advantage!!!

The link below is a website to help you find gyms in your area that may offer free services.  Or just head to your local gym or their website for more info!

Free gym pass finder!


Our favorite group fitness classes (classes in over 14,000 clubs globally) typically offer free classes once per quarter.  We LOVE Les Mills!

Workout 47 - Not complaining

Did you know that most everyone who committed to a New Years Resolution ditched it as of Tuesday, Valentine's Day? Well, here's hoping that if you are reading this post, you're a survivor.

Equipment Needed: dumbbell

Same Warm - Up as Monday.

Do the following exercises 1 min each:

March/jog, standing oblique twists, inch worms, frankenstein kicks (straight-legged kicks) 

Circuit 1:

1 Minute Butt Kicks

1 Minute Glute Bridges

1 Minute Bottom 1/2 lunges right

1 Minute Bottom 1/2 lunges left

1 Minute Plyometric Lunges

1 Minute as many squat jumps as possible (record your reps and try to achieve each consecutive round)

Rest 2 - 3 Minutes (no complaining here)

Repeat 2x (Okay...insert complaints now)

Circuit 2:

1 Minute 2 step plank walk with 2 push-ups (see video if you need help)

1 Minute plank rows left

1 Minute plank rows right

1 Minute tricep dips

1 Minute Upper Cuts (brace your core and whack the air hard and fast)

Rest 2 - 3 Minutes 

Repeat 2x

Be Heart Smart! - Part 2

Know Your Numbers!

Knowing your cholesterol, blood pressure readings, and glucose levels should be as familiar as your  shoe size.  It can help determine the health of your heart.  The chart below gives guidelines for where your numbers should be.  Need to be tested?  Almost any doctors office will check your blood pressure or Walgreens is offering free screenings during the month of February.  Ask your doctor about cholesterol and blood glucose checks.  If you don't see your doctor regularly, many hospitals or health systems offer these screenings at health fairs for free or at a minimal cost.  

It's never to early to start screening.  Blood pressure screenings start early in life and cholesterol and glucose testing is recommended in your 20s.  This could be the most important test of your life!

Factor	Goal
Total Cholesterol	Less than 200 mg/dL
LDL ("Bad") Cholesterol	LDL cholesterol goals vary.
	Less than 100 mg/dL 100 to 129 mg/dL 130 to 159 mg/dL 160 to 189 mg/dL 190 mg/dL and above	Optimal Near Optimal/Above Optimal Borderline High High Very High
HDL (“Good”) Cholesterol	50 mg/dL or higher
Triglycerides	<150 mg/dL
Blood Pressure	<120/80 mmHg
Fasting Glucose	<100 mg/dL
Body Mass Index (BMI)	<25 Kg/m²
Waist Circumference	<35 inches
Exercise	Minimum of 30 minutes most days, if not all days of the week

         American Heart Association

Valentine's Day Tip!

Enjoy your candy today...leave the clearance isle alone on the 15th! :)

Workout 46 - Good Feeling

Just in time for Valentine's day, a heart pumping workout!!


Warm - Up
Do the following exercises 1 min each:
March/jog, standing oblique twists, inch worms, frankenstein kicks (straight-legged kicks) 

10 reps of the following exercises.  Your goal is to complete them by the time the song Good Feeling is over (4 min 30 sec).  Hit play on the video and get started!  Repeat 3 times with 2-3 minutes of breaks in between.  

Pushups

Reverse Lunges (each leg)

Squat Press

Bicep Curls

DB Plank Rows 

Burpee’s

Mountain Climbers (each leg)

Workout 45 - It's the freak'n weekend

Equipment needed: dumbbells

Active warm-up/movement prep:
jog or march in place for 2 minutes
side shuffle
alternating lunges with hip flexor stretch
inch worms
sumo squats


Workout - 4 rounds

Frog Jumps (25) - use the space within your workout area to travel when jumping.  stay low.

Side plank then side plank crunches (only one side per round).  Hold side plank first (30 seconds) then add the side plank crunch.  Bring top knee to elbow while holding plank (10).

Wall sit (1-2 minutes)

Bent over DB flyes (15)

Tricep push-ups (20)

Rest then repeat 3x (for a total of 4 rounds).  Be sure to alternate sides on the plank crunches.

Freebie Friday #2

In case you missed last Friday we are sharing useful workout tools, tips, and much more each Friday in February....The best part is all of these hidden (or undiscovered) gems are free!!!

The following are workout programs that we find extremely valuable.  

TRX Men's and Women's Programs

Running training programs from experienced runner and author for Runner's World, Hal Higdon.

Triathlons 

Endurance sports (swimming, triathlon, biking, running)  You will also find races to enter.

If you have any others, please feel free to share in the comments section for the rest of our readers.

Workout 44 - Hit Me With Your Best Shot

Warm-Up
Jog or march - 1 min
Lunges with chest press - 1 min
Butt run - 1 min
Inch worms - 1 min

Do the following punching inspired drills (feel free to play video below for punching inspiration!)

10 cross punches (each side)
10 pushups
20 cross punches
10 pushups
30 cross punches
10 pushups

Rest 1 min

10 speed bags
10 dips
20 speed bags
10 dips
30 speed bags
10 dips

1 min intervals of the following exercises:  

Lunge Press (switch legs at 30 secs) use medium weight
Jumping Jacks
Plank

Rest 1 min

Bottom 1/2 lunges (stay low and switch legs at 30 secs)

Jump rope (fake jump rope if you don't have one)

Superman planks (go to knees as needed)

Rest and repeat the whole circuit one more time!!!  

Be Heart Smart! Part 1

February is National Heart Month and we want you to become more aware about the leading cause of death in the United States.  We will share with you facts and knowledge to help you reduce your risk!

Heart Disease Facts (from the CDC)

• Heart disease is the leading cause of death for both men and women. Half of the deaths due to heart disease in 2006 were in women.
• In 2006, a total of 631,636 people in the United States died of heart disease.* Of the deaths that year, 26%—or more than one in every four—were caused by heart disease.
• In the United States, someone has a heart attack every 34 seconds. Each minute, someone in the United States dies from a heart disease-related event.
• In 2010, heart disease cost the United States $316.4 billion.  This total includes the cost of health care services, medications, and lost productivity.

*  For this fact sheet, the term “heart disease” refers to several different types of heart conditions. The most common type is coronary artery disease, also known as coronary heart disease.
Risk Factors we can Control...

Nine out of 10 heart disease patients have at least one risk factor.  Several medical conditions and lifestyle choices can put people at a higher risk for heart disease, including:

• High cholesterol
• High blood pressure
• Diabetes
• Cigarette smoking
• Overweight and obesity
• Poor diet
• Physical inactivity
• Alcohol use
• Stress

Risk Factors we CANNOT Control...

• Age
• Family History
• Gender
• Race

Stay tuned for more information next Wednesday on how to reduce your risk for heart disease!  

99 Problems...99 problems but a....

Are you laughing?!  I am... HYSTERICALLY!

Workout 43 - Post Superbowl Binge

For Superbowl 46....

46 Reps...EVERYTHING


Dynamic Warm-up (5 minutes)---see previous posts for examples

Complete in any order, anyhow, anyway that you like...

46 Burpees
46 push-ups
46 sit-ups
46 squats
46 mountain climbers
46 Plyometric lunges
46 speed skaters

Cool down with small movements and stretching.

Congratulations GIANTS on your win!

Workout 42 - Superbowl Workout

This workout out will get you ready for the big game tomorrow plus it doesn't hurt to have some calorie burn in the bank before you indulge in your favorite Superbowl snacks!

Warm -Up
Jog or march in place - 1 min
Sumo Squats - 1 min
Butt Kicker Run - 1 min
Arm claps front/back while walking around on tip toes - 1 min

Perform each exercise for 1 min. performing as many reps as possible.  Rest in between each quarter for 1 minute.  Circuit is 12 minutes so if you are looking for a longer workout, repeat 2-3 times.  And make sure you push yourself, this is the Superbowl!

1st Quarter
Quickfeet Run
Pushups
Squat Jumps (squats for low impact)

2nd Quarter
Superbowl Shuffle (lateral shuffle x 4 back and forth)
Dumbbell swings
Plank hip dips

3rd Quarter
High Knee Run
Bicep Curls
Plank

4th Quarter
Star Jumps
Planks Rows
Bicycle Crunches

Remember most exercises are demonstrated on our You Tube channel.  Check it out!  http://www.youtube.com/user/Fit4a6pack?feature=guide

FREEBIE FRIDAY

Our new Friday series for the month of February is "Freebie Friday" sharing with you resources that are free!  First on the agenda, free workout music!

Pandora (www.pandora.com)
Free internet radio with stations specific for fitness.  Just link to an email account and go.  Click on the links below to start listening!  Put Pandora on your laptop, phone or ipad!

► Yoga ► Alternative Endurance Training ► 80s Cardio ► Electronic Cardio ► Rap Strength Training ► Pop and Hip Hop Power Workout ► Pop Fitness ► Country Fitness

Subway 
Offering a free music download (6 popular and upbeat songs!!).  Just input your email and download.

http://subway.workoutmusic.com/

8 tracks.com 

Another free internet radio source to keep you moving during your workouts!

http://8tracks.com

Spotify.com

Linked through Facebook so you can see your friend's playlists!  Regular membership is free, premium has a monthly fee.

http://spotify.com