Workout 128 - On the floor

Because some days we just want something different...most exercises are on the floor today.

Warm-up:
Jog in place
Side shuffle
Inchworms
Marching glute bridge
side plank walks


Workout:
Break as needed between exercises.

1 Leg Glute Bridge left (hold 1 minute)
1 Leg Glute Bridge right ( hold 1 minute)
Push-ups (1 minute - as many as you can in the alotted time)
Mountain Climbers (1 minute)
Side Plank Hip lifts left (30 seconds)
Side Plank Hip lifts right (30 seconds)
Plank Hold on elbows (1 minute)
Plank ski jumps (30 seconds) jump both feet toward elbows alternating sides
Prone swimmers (1 minute) on stomach, lift feet off the ground and kick like swimming. knees straight, move from hip joint.
Glute kicks right (1 minute) on all fours kick leg back and up (stomp foot print on ceiling)
Glute kicks left (1 minute)

Repeat 1 - 2 x

Friday Funny!

Workout 127 - Accumulator

It's been a few months since we've done an 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
Kick butt lunges - 1 min
Hand claps (front/back) - 30 secs
Walk on tip toes - 30 secs

Round 1 - 10 bicep curls
Round 2 - 10 dumbbell swings
Round 3 - 10 glute bridges
Round 4 - 10 plank rows (each side)
Round 5 - 10 diagonal lunges (10 each leg)
Round 6 - 10 triceps pushups
Round 7 - 10 bicycle crunches (each side)
Round 8 - 10 star jumps - Finish like a superstar!!

Cool down and stretch.

Wednesday Wisdom - Healthy Tailgating!

We are in the prime of tailgating season!  Love to tailgate, but don’t want to sabotage your diet?  Here are some healthy options straight from the coach’s wife:

·      Replace fat-filled brats with turkey brats (It’s a difference of 450 calories and 37 grams of versus 160 calories and 9 grams of fat for the turkey)

·      Soups are usually are healthy choice, especially if loaded with veggies and protein (such as the beans in chili)

·      Skip the nacho cheese bring on the salsa.  Pair fresh salsa with baked chips and you have yourself a tasty low-calorie treat!

·      Enjoy your favorite brew, but switch it out for zero-calorie beverages (water) just before kick- off.

Earn an “extra point” for playing a game of touch football during the tailgate.  Play for 30 minutes and you’ll burn approximately 200 calories, enough to cancel out that turkey brat!

Tuesday Motivation!

Workout 126 - Put Up Your Dukes!

Boxing inspired workout today...we think it is very fitting for a Monday to punch air :).

Warm - Up

1 min side shuffle, 1 min standing oblique twists, 1 min drop step squats, 1 min plank walk, 1 min easy punches

1 min upper cuts

1 min rolling plank

10 diagonal lunges each leg

repeat this 3 times with no break

Rest 1-2 minutes

1 min cross punch/ squat jump combo

1 min bicycle crunches

10 side plank dips (each side) 

repeat this 3 times with no break

Rest 1-2 minutes

1 min elbow smashes with shuffle

1 min speed bags

10 squat jumps

repeat this 3 times with no break

Cool down and muscle release with some stretches.

Workout 125 - Hut-Hike!

I heard from a few of you about how much you liked the football inspired workout so here we go again with a few different exercises this time!
Warm Up (these are very similar to warm up exercises of football players!)
30 sec high knee run (travel with both of these)
30 sec butt kickers
1 min inch worms
1 min side shuffle
1 min gate swings


Workout:

The numbers below represent the 10 yard lines on the field.


10 burpees


20 dips
30 squats (jump squats if you are up for it)

40 mountain climbers

50 seconds of High Knee run in place (think of this as the tire drill)
40 plyometric (jumping) lunges
30 3-step power speed skaters

20 push-ups to side plank
10 star jumps

TOUCHDOWN!!!

Friday Funny!!

Workout 124 - Up, Up, Up

Warm-up: (1minute each exercise)
jog in place
side shuffle planks
alternating lunges (hold hip flexor stretch)
gate swingers
side shuffle


Workout:

Go through the list 10 times, on the 1st time through only do 1 of each exercise.  On the 2nd time through do 2 of each exercise.  Continue until you have do the workout 10x with 10 reps of everything.
Optional: If you really want to sweat, go back down.  After you hit 10 reps, go to 9 reps, 8 reps, 7 reps, etc.

Push-ups
Burpees
Jumping Lunges
Jump Squats
Sit-ups
2 Side Plank Walks, left; 2 Side Plank Walks, right
Side Plank Hip Dips, Right
Side Plank Hip Dips, Left
Mountain Climbers (left, right)
Jumping Jacks

Wednesday Wisdom - Simple Tips

I don't know what it is about fall...

It makes me(Sarah) more motivated to workout and puts a fresh spin on things.  It feels like a new start and, of course, awesome weather for working out outdoors.  (No more 115 degree days!)

If you feel like me, here are some simple tips to propel forward with your fitness goals.

1. Set a goal date.   Pick a realistic date and put your goal on the calendar.  Weight loss, running distance, whatever....it needs to be written down to make it more powerful and meaningful.  There are a lot of runs in the fall that are great for setting a running goal.

2.  Tell someone else your plans.  Now that you have set a goal and a date, tell a friend, coworker, or partner.  This will make it more realistic.  Yes, that means more pressure to stick to it(but that's the point).

3.  Spend time and set up a plan.  Plan each and every workout to ensure they will get you closer to your goal.  Avoid going to the gym to do the same old workout, plan something new, research. 

4.  Write everything down.  Journal and track everything from workouts to food intake.  What is measured can be managed.  It's much easier to see what is going right (or wrong) when it is written out.

5.  Refuel and Refresh.  Fuel your body with what is healthy for greater gains in fitness.  Your workouts are not an excuse to indulge.  Refresh your mind by gifting yourself quiet time.  Your body needs relaxation just as much as it needs stimulating workouts.  Listen and adapt to what it is asking for.

 

Tuesday Motivator...Carrie Underwood's Legs!

Anybody watch the CMA music festival last night?  Chances are you were impressed by Carrie Underwood's legs...social media was blowing up over them!  We are going to give you a special leg workout so you too can have Carrie's legs.  The one thing it will take is a couple extra reps after your legs catch fire.  When you start feeling the burn (fatigue) that is when you start changing the shape of your legs.  So try the leg exercises below and push yourself beyond the limit.  If the number of reps below don't get you to that point, add a couple more or add a weight (hold one).

Make sure you warm up your legs prior to performing the following exercises (check out one of our warm-ups on our regular workouts).

10 Squats 80-20 on right leg (put 80% of your weight on 1 leg and 20% on the other-don't let knee go over toes)
10 Squats 80-20 on left leg
10 Jump lunges (10 on each leg)
10 bottom half lunges (10 on each leg)

Rest 30 secs and repeat for a total of 3 sets (increase as 3 becomes easy up to 5).  If 10 reps isn't enough try 12, 15, or even 20 and do 3 sets. Perform these exercises every other day and then go buy your little shorts like Carrie's and show off your legs!

Workout 123 - Case of the Mondays

Feeling like bugs bunny is in this pic?  Here is a workout to get you through your case of "the Mondays"!  Remember, exercise improves mood!! :)

Warm Up:

1 min each of jog/march, standing oblique twists, gate swings, jumping jacks, walk on tip toes

Workout:

Complete the following exercises on the right side only and then repeat immediately on left side

15 side plank dips

15 bottom half lunges

15 single arm row in plank

15 backward lunge with jump

15 pushups (use both arms :)

rest 1 minute after completing one round (of left and right side) and then repeat for 5 rounds in the.

Then...

30 sec left side plank

30 sec regular plank

30 sec reverse plank

30 sec right side plank

Workout 122 - Touchdown!

It's college game day! I (Allison) am the wife of a college football coach so I get a little excited about game day.  My ritual is to get up and get a great workout in before I head to a game (part of my reason, I'll be sitting in bleachers for 3+ hours!).

Lets spend a few hours this morning to get you game day ready!!

Warm Up (these are very similar to warm up exercises of football players!)
30 sec high knee run (travel with both of these)
30 sec butt kickers
1 min inch worms
1 min lunge w/chest press
1 min gate swings

Workout - we are going for a touchdown starting at the 10 yard line (each number following represents a yard line on a football field) so each yard line you pass you will have a specific exercise to do!

10 burpees
20 pushups
30 squats (jump squats if you are up for it)
40 mountain climbers
50 bicycle crunches (each side)
40 cross punches (each side)
30 speed skaters
20 dips
10 star jumps
TOUCHDOWN!!!

Cool down, stretch, grab some water, hit the showers!!

Friday Funny!

ha ha ha!  Happy Friday everyone!!

Workout 121 - No Rest For The Weary

The goal of todays workout is to keep your heart rate up so we have little rest (for the weary). :)  Why you ask?  Cardiovascular benefits during muscular training of course!!

Equipment Needed:  Weights

Warm Up
1 min alternating knee raises (traveling), drop step squat, lateral plank walk, kick butt lunges, side shuffle

Do the following 2 exercises for 30 secs a piece and continue for 5 rounds (5 minutes):

Squat Press
Bicep Curls

REST 1 MINUTE

Do the following 2 exercises for 30 secs a piece and continue for 5 rounds (5 minutes):

Plank Rows
Diagonal Lunges

Do the following 2 exercises for 30 secs a piece and continue for 5 rounds (5 minutes):

Tricep Pushups

Side Squats (hold 1 weight)

Cool down and stretch.  Done!

Wednesday Wisdom - Office Stretches

Try some of these stretches at your desk today!
http://infographipedia.com/infographic-office-stretches-to-do-at-your-desk.html

Tuesday Motivation!

Workout 120 - Total it up

Warm-up:
Jog in place
Jumping jacks
side shuffle
Frankenstein kicks
high knees

Workout:
Each round is 120 reps (workout 120).  Complete 3 rounds.. Try for 5 if advanced.
20 reps - dumbbell swings
20 reps - push-ups
20 reps - sit-ups
20 reps - burpees
20 reps - stork stance dumbbell rows left
20 reps - stork stance dumbbell rows right

Workout 119 - Saturday Workout!

Saturday workouts are back!!

Warm Up:
30 standing oblique twists, 30 high knee raises, 1 minute inch worms, 1 minute butt kicker run

The workout:

20 squat presses (with weight)
20 pushups
20 back lunges (each leg)
20 bicycle crunches

rest 30 sec - 1 minute
repeat this for 5 rounds

Cool down and stretch following.

Friday Funny!!

Workout 118 - Repeat

Warm-up(1 minute each):
jog in place
inchworms
side shuffle
gate swingers
wood chops with little or no weight (each diagonal)

Who loves short workouts!!! I DO!  They stink while you are doing them but they are over fast!

Workout:
10 side plank hip dips - right
10 side plank hip dips - left

2 minutes alternating lunges with butt kick

1 minute moutain climbers

Repeat as many times as you can in 15 minutes.  If you do this workout again it will be the difference in transition time between exercises and how much you rest that will increase the number of rounds you do.

Wednesday Wisdom - Love the Bean

I am obsessed with coffee and everything about it.  I love waking up to hold a warm mug with the smell of brewed coffee in the house.  I also love Starbucks!!!

Did you know it's OK to enjoy without guilt?

Coffee is a safe beverage and research suggests there are health benefits to drinking coffee!  There are 1,000 bioactive compounds in coffee, including  many potent antioxidents*.  Newer studies have also shown that coffee may have benefits, such as protecting against Parkinson's disease, type 2 diabetes and liver cancer. And it has a high content of antioxidants. 

The main ingredient in coffee, caffeine, improves mental performance, enhances mood, and can impact your endurance.  However, we can't ignore the 'everything in moderation' rule.  Caffeine, if overconsumed, can make one feel jittery, cause sleeplessness, or make you feel nervous.  So, listen to your body and adapt how much you drink if you feel any "negative" side effects.

When you have your cup of joe, stay away from the empty caloric, high sugar drinks and avoid cream.  One tall drink could punch an extra 300 calories into your diet. 





*Dr. Ann's Eat Right for Life,  Ann G. Kulze, MD, p.112

Tuesday Motivation!

I am sharing a real life transformation for your motivation today!  I watched my friend pictured below take 1st place in her division at a bikini competition (her first one ever) yesterday in Venice Beach.  She decided 3 months ago she wanted to get in the best shape of her life and decided her plan would be to enter a bikini competition, hire a coach, and commit to training.  She stayed dedicated through blood, LOTS of sweat and tears and this is where she is...90 days later...in the best shape of her life!!!  Now that is inspiring!!  What are your goals?  And how are you going to achieve them???!!  Make a plan and do it...today!!

Workout 117 - Labor Day...Work it Out!

Day off of work, time to workout!  

Equipment needed: a set of dumbbells

Warm-up
jog or march in place
side shuffle
Frankenstein kicks
standing oblique twists

Workout
You are going to cascade your way through this workout.  Rest 30 seconds between each number.  So, do 5 reps, rest 30 seconds, do 10 reps, rest 30 seconds and so on.

Squats with Overhead Press 
5
10
20
10
5

Burpees
5
10
20
10
5

Push-ups
5
10
20
10
5

Jumping Lunges (plyometric lunges, right and left equals one rep)
5
10
20
10
5


Cool down followed by stretching.

1 more week!

Our Saturday workouts will resume in 1 week!