Feel those Legs and Lungs Burn!

So this was my workout of the day. My goal was to get a quick, intense workout that blasted calories and focused on my lower body.  This is one of my favorite workouts right now! Try it if you dare!

Equipment: timer, jump rope, medicine ball or dumbbell

Set your timer for 6 rounds,   50 seconds work, 10 seconds rest:




Skip rope high knees 

Sprinter jumps right   ( get in sprinter stance with right foot in front- left leg back- push off right heel and jump up in air,  land back in sprinter stance)


Sprinter jumps left  ( get in sprinter stance with left foot in front- right leg back- push off right heel and jump up in air,  land back in sprinter stance)

Sit up to Squat (hold a medicine ball or dumbbell,   do a sit up with feet in squat stance, push off heels and squat up)

Speed skaters

Skip rope  high knees


Sprint around block

Rest 



Skip rope high knees

Star jumps   lower and hug knees jump up into a jumping jack- land back in starting position

Half burpees  no pushup - come up to chair position, hold a count and go back into burpee

Broad jump tuck jump jump forward as far as you can, tuck jump, jump backwards as far as you can, tuck jump

Single leg squat 30 sec each leg

Skip rope high knees


Sprint around the block

Rest

Repeat once more for a total of 4 rounds! This workout should take you about 30-35 minutes to complete, depending on how big  the block you are sprinting around is!




This will get your legs and lungs burning! 
Enjoy!

Boxes and Bars Workout

I've been feeling the minimal equipment workouts lately! Easy to set up, and get right to business! Here's a new workout that will only require a bench or box, a 15-30 lb bar and timer. It should take you 20-30 minutes to complete, depending on how many rounds you decide to do. See video below for exercise breakdown. Good luck!

Equipment: Timer, Box/Bench, and 15-30lb bar

Set your timer for 8 rounds
One minute of work, 20 seconds rest

Warm up 5-10 minutes

1.Burpee Box Jumps  - Do a burpee and jump up on box landing in a squat with soft knees- jump or step back down

2. Overhead Squat  - Beginners should rest bar on shoulders instead of holding bar up over head until you are confident in a traditional squat. Push bar up into the ceiling, keep hips back and drive through your heels.

3. Overhand Grip Row and Right Leg lift - squeeze shoulder blades into spine, squeeze your right booty cheek, keep abs on, hips square to floor.

4. Underhand Grip Row and Left Leg lift- squeeze shoulder blades into spine, squeeze your left booty cheek, keep abs on, hips square to floor.

5. Bench Bar Pushup with Swivel.   Perform your pushup- keep abs on- opposite knee to shoulder on both sides

6. Lateral Box Jumps- drive off foot that's on the bench.

7. Triceps Bench Dips

8. Bench Taps



Repeat 2-3 times

Stretch and cool down

Balls to the Walls 30 Minute Workout

This workout can be done almost anywhere. All you need is a wall, ball and timer. I'm using an 8 lb medicine ball in my workout today, obviously the lighter the ball the easier, so pick a weight that's challenging. Good luck and let me know how it went! 

Equipment: Open Wall Space, Medicine Ball and Timer

Set your timer for 6 rounds. 50 seconds of work and 10 seconds rest

Complete 3 rounds.

Warm up  5-10 minutes

1. Wall Ball Shots   Squat and toss medicine ball, catch it on your way down

2. Wall Knee Tucks  Abs tight- alternate drawing knee to chest

3. Wall Sit   Squeezing medicine ball between your knees

4. Hand Stand use wall for balance  or Wall Walk ups

5. Wall Glute Press - keep hips lifted and glutes tight

6. Medicine Ball Burpee Pushup Toss

Cool Down and Stretch after your 3rd round

See Video Below for Exercises

Get them Glutes Girl

I have to be honest, yes genetics play a big part in the shape and size of your behind. If you have a pancake ass, you aren't gonna get a J-lo booty.... but don't cry just yet, you still can do something to lift, strengthen and add some mass to that ass. If you want to get your backside rocking, try building some muscle back there. 

I've got a simple, effective, no equipment workout for your booty. You can add dumbbells to make the exercises more challenging. Remember if you want to see results, you want to feel challenged, make every rep count, and make the most of your time...  Focus on using your glutes on every rep. This workout is only10 minutes, or  20 minutes if you have more time, it also strengthens your legs, lower back, and abdominals.  Do this workout two to three days per week (give a rest day in between), start adding resistance if the exercises get too easy, and change up the exercises down the road to keep your body guessing. See video for exercise breakdown.

Set your timer to 20 rounds  of 50 seconds of work with 10 seconds of rest.   If doing 10 minute version set timer to    10 rounds  of 50 seconds of work with 10 seconds rest. 

warm up 5-10 minutes

1. Single leg Squat on right leg    or Single leg squat jump to make it tougher and/or add resistance

2. Single leg Squat on left leg       or Single leg squat jump to make it tougher and/or add resistance

3. Glute Bridge Squeeze  (seriously squeeze the crap out of your glutes haha)

4. Sumo Squat Pulses  stay low add resistance to make it tougher

5. Side plank leg lifts  left side  add resistance to make it tougher

6. Side plank leg lifts right side  add resistance to make it tougher

7. Single  left leg glute bridge lifts or hold squeezing glute

8. Single  right leg glute bridge lifts or hold squeezing glute

9. Curtsey lunge  left leg  add resistance to make it tougher

10. Curtsey lunge right leg  add resistance to make it tougher

repeat if doing the 20 minute version

Cool down and stretch

(in the video I meant to say the gluteus medius abducts not adducts... my bad)

Some good exercises to incorporate in your cardio routine that engage your glutes are running stairs, the stair climber at the gym, hill sprints outside, running on an incline on the treadmill, spinning out of the saddle....  

Looks aside, building your backside has other benefits that are just as important. Strengthening your gluteus maximus will improve your athletic performance, improve your posture and decrease your risk for injury. 

Read more: http://www.livestrong.com/article/515885-the-advantages-of-strong-glutes/#ixzz1kLz15dCj

crossfit

So I've been doing crossfit for the last 2 years- It's super intense, elite fitness- and I fell in love with the brutal rawness and passion of it. Check it out if you have never heard about it.
http://www.crossfit.com/cf-info/start-how.html

I incorporate the philosophy in my classes and with my clients- although I have been modifying workouts to fit my particular goals and clients fitness levels. After two years- I was pretty fit- but my upper body was too ripped for my liking and I felt too heavy for running and plyos from all the muscle I had built... I was strong- but I looked a bit scary and for my tastes I'd rather lean out up top and look more feminine... The workouts are geared more towards elite athletes, fire fighters, the military and men... I don't want to look like Arnold- I want to look healthy and fit- not like Andre the Giant.. So over the last 3 months I've changed things up and really like the results. I'm not doing as heavy of lifts and I'm adding more cardio- running, skipping rope and using the stairmill. I've also been fine tuning accessory muscles- which has pulled me in and tightened me in places that I've been focusing on- like my glutes, hips and abs. Crossfit can be pretty expensive - I was spending $60 a week taking private classes- but decided to cut back- and do my own version at my home gym or work. I learned a lot from my coach- especially breaking down Olympic lifts, and how to safely perform them. Here is a brief description of the crossfit philosophy:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
~Greg Glassman