The 50's are a sandwich generation of fitness; we don't want to work out like we did 15, 10 or even 5 years ago, yet we aren't ready for the "senior" classes either. I'm revamping this blog to be a blend of health and fitness tips that I hope all of you "fiftysomethings" will find helpful.
***I am not a doctor or nutritionist.
Please consult your physician before performing any exercises or following any tips shown on this blog.
Keeping in theme of trying something different, today's workout comes from another new channel on YouTube called AXFIT. I get a lot of ideas for my interval classes from here. I just noticed a 31 Day Challenge that was posted by them. It started on May 1, but you could start it today! The first video is the introduction.
Since today is total body, I posted the Day 5 full body workout. They are doing a deck of cards workout similar to those I've posted in the past (another deck of cards workout). One exercise per suit doing as many reps as the number on the card.
These are short workouts that have no warm-ups or cool downs. Please do those on your own.
Today's workout comes from Janis Saffell who has her own channel on YouTube. She is known for kickboxing workouts.
This video is from a workshop/class similar to one that I might go to for continuing education. It doesn't have the sound quality like a workout video that is produced for in-home workouts, but the energy of doing this to a live crowd is there. It's more like a real class that you would take at a club or fitness center.
Today I'm sharing a low impact power walk workout from The Biggest Loser. There are 4 different walks on the DVD. this is Walk #2.
Light dumbbells (2-3 lbs.) are used to bring in some arm exercises to make it a total body workout. By the end of the 15 minutes, you will have walked approximately 1 mile. A warm up and cool down with stretch is included.
Today's workout comes from another new channel I discovered on YouTube called GymRa. It's kind of fun to workout to a British accent--love it.
The warm up is kind of short--you may want to do a bit more.
One word on form--while doing the plank--keep your butt down--her's is up just a bit.
One other note--while it is a good idea to have something to eat after a workout, ignore the ad for the drink at the end, and do a longer cool-down/stretch instead. Then eat some real food or drink a smoothie that you make yourself using real ingredients.
Today's workout comes from POPSUGAR. It is a 10 minute tabata style workout that takes you through two four minute rounds of two exercises. These exercises are alternated for 20 seconds of work and 10 seconds rest doing each exercise four times total.
A short warm up is included. No special equipment is needed except for an optional mat/carpeted area. She starts out with the modified version and picks it up from there. Do the highest level you can while maintaining proper form.
There is no cool down or stretch, please do those on your own.
I found a great full body workout from another new channel on YouTube today. The channel is called Christine Salus, she's the instructor, and the workout is a 500 Calorie Total Body HIIT + an Ab Challenge.
The routine's format is as follows (from the video):
Part 1: Complete 4 rounds of the following exercises (50 seconds work, 10 seconds rest) for a 20 minute workout
1) Speed Skaters 2) 4x Supermans, 4x Tricep pushups 3) 4x switch lunge, 4x squat jump 4) 4x lateral jumps (1 legged), 1 burpee 5) 4x side plank toe touches, 4x crab toe touches 8 Minute Ab Challenge: Complete 2 rounds of the following exercises (50 seconds work, 10 seconds rest)
From jessicasmithtv, this workout includes kickboxing, sculpting, HIIT, cardio, Pilates, toning, and fat burning. It is one hour long. You will need a set of weights, a mat and two paper plates if on a carpet or two small towels or wash cloths if you are on a regular floor for sliding.
I first tried P90X by checking the set of DVDs out of the library. I really liked the program because the workouts were divided for cardio, upper body, lower body, yoga, kickboxing etc. It was not boring at all.
Just a note--these workouts can get pretty intense. You can always modify and/or bring it down a notch if it gets too crazy.
Today I'm posting two 10 minute workout videos from P90X creator Tony Horton via POPSUGAR.
In the first workout and bonus exercise video a medicine ball is used, but you can use a 5-8 pound dumbbell or kettlebell.
These workouts alternate between strength and cardiovascular exercises--10 total--each done for 1 minute. You can do the workouts separately, or one after the other for a bigger challenge.
There are a lot of push-ups in this workout--modify if needed--either drop to your knees, or lower your entire body down and then push it up.
Same thing with the plyometric exercises--modify to a lower impact exercise if needed.
There is no warm up or cool down included. Please do those on your own.
Today's workout comes from Melissa Bender. It is Day 17 of a 30 day challenge she is doing on her YouTube channel.
The workout is about 15 minutes long. No warm up or cool down/stretch are provided.
Here are a couple of modifications:
If the table top knee touch is too difficult, just alternate lifting up your legs and leave the arm movement out of it.
For the heel tap leg lifts, as soon as you feel your back arch, stop the legs. You really don't want to take your legs much past 45 degrees, more than this puts a lot of stress on your lower back.
Today's workout comes from BeFit. It is part of a 30 Day Fat Burn program.
The first video is an introduction to the 30 Day Fat Burn program:
The second video is a 12 minute total body interval routine that alternates between strength and power exercises, each performed for 30 seconds and then 30 seconds rest.
You will need a set of dumbbells. The "warm up" they provide is NOT enough, please do a longer one on your own.
They do have someone showing modifications. The "power" moves are variations of the strength exercises done prior.
This workout is from Realfittv. It was posted in February--because of Valentine's Day, but I didn't see it until now. So I'm sharing it in March, so what?
It's called Love HIIT Love. I just have to warn you, there are A LOT of squats and overhead presses in this workout. The entire workout is done standing--weights are optional. The workout is 20 minutes long.
She provides both a warm up and cool down/stretch.
Here's the breakdown of the workout (from YouTube):
Instead of a video, I thought I'd post a printable workout for you to take with you wherever you do your workout. It's a 3x3 format--three circuits of three exercises (10 reps each) that you repeat three times. You will need a set of dumbbells and a mat or carpeted area for the workout. It comes from PopSugar.
To save and print out the workout, right click the picture, click on save image as and save it to your computer. You can then open up the picture in whatever program you use and print it out from there.
Do a warm up first. Remember, you can always make a move low impact by eliminating the jump, but if you do that, then you have to make the move BIG and dynamic, but controlled.
FYI-- a Gate Swing is a jumping squat--jump the feet out wide landing low and jump the feet back in coming up tall. To modify this move, alternate taking big steps out to the side to make the squat position (shown in the photo) and then come back tall in the center.
If the Dumbbell Crossover Punch is too difficult, try eliminating the weights, or stay in the seated position throughout the exercise.
Today's workout comes from FitnessBlender. It is a fat burning cardiovascular workout that will hit all the major muscle groups while burning a ton of calories. It is about 35 minutes long. It is a body weight workout. No equipment is needed.
A warm up and cool down are both provided.
Here's the structure of the workout from their website:
Workout Structure: 40 seconds each exercise with 15 sec jog/boxer shuffle in-between each exercise. Do alternating sets of each group of two exercises for a total of two sets per exercise.
Slow Burpee
Jumping Jack
Lateral Step And Reach
Ventral Jacks
High Knee Pause
Fly Jacks
Bicycle Crunch
Lunge Jack (Alternating lunge, when in lunge hands at front ankle, stand with hands over head)
Plank Slaps
Stutter Jack (regular JJ motion but pause three times bottom, top and half way on the way up and down)
Lateral Hops
High Knee Jack (hands clap under thigh every time knee goes up, alternating)
I posted the introductory Cardio Barre video a couple of weeks ago. This 38 minute workout is a bit more advanced. If you find it too advanced, go back and do the introductory video again.
Remember, pulsing and bouncing are not the same thing. Pulsing is controlled. Keep your core engaged throughout the workout. Many of these exercises are Pilates based and are meant to give long, lean muscles.
From the YouTube description:
Cardio Barre: Dancer's Body Workout is a full body-toning, 38-minute high-energy strength and cardio exercise routine that combines dance-inspired barre work and light weights with continual fat burning motion to sculpt lean muscle, strengthen the core, and boost your weight loss potential. This workout guides you through several basic result-driven moves that will activate the core, strengthen the back and challenge the abdominals to promote beautiful posture and improve balance.
You will need a barre or sturdy high back chair, a mat or carpeted area and set of light weights. You can do the workout barefoot or while wearing athletic shoes. A warm up and stretch are included, stretch more if you need to.
Studies have shown that if you exercise with a buddy you will work harder and stick to it longer.
Today's workout is meant to be done with a partner. You can help, encourage and challenge each other while getting in a great workout.
If you move from one exercise to another with little rest, you can add that cardiovascular element to it as well, or for even more calorie/fat burning add in 45 second jogs/high knees/jumping jacks, etc. in between each exercise.
Please do a longer warm up and don't forget to stretch!
Today's workout comes from Lionsgate BeFit. It is a beginner cardio barre total body routine. You don't have to have a bar to do this routine--you can use a high back chair, a counter top, or even a wall.
From the description on YouTube:
"Cardio Barre: Introductory Workout is a unique, 20 minute high energy/no impact exercise routine that combines dance-inspired barre work and light weights with continual fat burning motion to tone the entire body, strengthen the core, and kick start your weight loss potential. Cardio Barre, Hollywood's Hottest Workout guides you through several basic moves that will activate the abdominals to build a strong core, promote beautiful posture, and improve balance. You will sculpt lean muscle and slim the waistline while toning the hips, thighs, abs, legs, chest, arms, calves, obliques,"
Just a couple of form tips: Pulses and bounces are two different things. You want all moves, even the small ones to be controlled.
Some of the moves are kind of fast, which will make it more cardio, however, do it at your own pace, remember-- form is more important than speed always.
Feel free to wear shoes if you'd like, but they are not necessary. When doing balance work it's actually easier to go barefoot because you can grip with your toes.
On the abdominal crunches, keep your elbows back in line your ears.
When you are on your side, make sure to stay lifted out of that bottom shoulder--no slouching!
You need one lighter weight. A warm up and stretch are both provided.
Today's workout comes from BeFit. It is part of the mobile "GO" series. These exercises can up uploaded to a mobile device so you can take your workout with you. It is a 30 minute high intensity interval training (HIIT) workout. The exercises are performed for 30-60 seconds with no rest between. They are done in 4 blocks of 5-7 exercises (some exercises are two sided) with a 60 second rest between each block.
You will need the following equipment: a set of dumb bells, a kettlebell (or one heavier weight--or you can use a milk jug filled with water--completely full is around 8 pounds), a medicine ball--if you don't have one, do the exercises without, and a mat or carpeted area.
The first two exercises are meant to be your warm-up. I recommend doing your own warm up first and then using these two exercises as part of the workout.
I have several form/safety cues before you begin.
For the Bulgarian Split Lunge (she says squat--it's a lunge), you can use a coffee table, step or just do them with both feet on the floor. Make sure to keep that front knee at 90 degrees--your knee should stay in line with your ankle.
You can modify the plank rows and regular planks by coming to your knees. Only do this when you absolutely have to. Remember to keep your bottom down--your alignment is the same as with a full plank, only your knees are now on the floor.
While performing the Sumo Deadlift with High Pull, as you lift keep your elbows in line with your shoulders.
For the Single Leg Deadlift, remember to keep your back flat, chest up, shoulders down and back from your ears.
While doing the Froggers--go only as deep as you can--keeping your chest up. Do not round your back!
If doing the plank row with rotation is too difficult--do it without the weights. You can also modify further by going down to knees--coming up to 1 knee on the side rotation.
Only come up as far as you can for the Weighted Sit-ups. You can also do these without the weight.
If jumping is an issue for you, perform the plyometric moves without jumping. Take big steps and make big movements even if you go slower than she does.
They provide a couple of stretches at the end. In addition to those, I'd recommend doing the full body stretch video.
For more mobile workouts from BeFit, follow this link: Mobile Workouts
I'm excited that my new small group training classes have finally started! But, I've been so busy getting ready for those, I haven't had time to do any kind of pre-scheduled posts. So, I'm sorry this one is posting so late in the day...well, better late than never!
Today's workout comes from Jillian Michaels. If you've read my blog from the beginning, you know that I'm kind of addicted to watching The Biggest Loser. I don't know why I am, but I am. I disagree with so many things that they do, I guess that's why--I have to see what crazy workout regime they have the contestants doing this week and the way they complain about only losing 4-5 pounds in one week--it's ridiculous and an unrealistic way to do things. Yet, I still watch it. The worst thing is all the product ads for "healthy food." Come on, when is anything processed really "healthy." Thankfully I tape it and can skip through those.
Anyway, aside from all that, when it comes to workout videos, Jillian and Bob put out some really good ones.
Today's is called No More Trouble Zones. It's a circuit workout that will work your entire body and keep your heart rate up as well. And you will see, Jillian is much nicer!
You will need a set of dumb bells and a mat or carpeted area.
I am taking some time off to get ready for Christmas and my new session coming up after the New Year. I hope you have a safe, happy and healthy Holiday Season! Plan to get fit(ter) in 2014!!!!
Don't stop reading this just because you don't have a sandbag!!! You can sub it out with a duffle bag that is filled with some books or magazines. Wrap them in a towel so they don't shift around too much. Make it heavy enough to be challenging, but not so heavy that you can't control it.
Today's brand new workout comes from FitnessBlender. It is 22 minutes long and includes a warm up and cool down, so the workout is only maybe about 15 minutes long.
