Thursday's Total Body/Cardio Workout -- New 31 Day Video Challenge

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.

This was day 1

and day 2

You can find the rest of the workouts here:  Challenge Workouts

Wednesday's Wild/Warrior Workout -- The 500 Workout -- Fat Killer

Today's workout comes from another new channel I found on YouTube called Insane Home Fat Loss.

It consists of 5 exercises (the reps aren't all done at once):

Frog Jumps - 100 reps

Burpees - 50 reps

Knee to elbow plank - 100 reps

Push Ups - 50 reps

Mountain Climbers - 200 reps

No warm up or cool down are provided.  Please do those on your own.

Monday's Motivation + Challenge of the Week

Happy Monday!!!

This week's challenge: Try something new and/or different.  Try a different type of exercise class/video.  Try a  new vegetable.  Try a new version of an old recipe.  It doesn't have to be anything too daunting, just BE ADVENTUROUS!!! 

Monday's Motivation and Challenge of the Week

Happy Monday!!!

I hope everyone had an awesome Mother's Day, whether you are a mother yourself, or celebrated your own mother, or in my case, both!

Challenge of the Week:  Find a workout buddy  Whether it be your spouse, your child, friend or even the family pooch, find someone to work out with.  Go for a walk or run, sign up for a class, go for a bike ride, even do commercial break squats together!  Studies show that when you have someone depending on you, you will work out even when you really don't want to.  Works for me, if I don't show up to teach my class...there is no class! hahaha

Wednesday's Wild/Warrior Workout Pure Burn Super Strength

I've not posted a longer strength workout, so, here it is, and it comes from Bob Harper.  It is a one hour strength workout for the entire body.

What I like about his workouts is that he always includes a warm up, cool down with stretch and modifications.  He talks about form a lot, and that's a good thing.

You will need a set of dumbbells, a mat or carpeted area, your water bottle and maybe a towel to wipe that sweat off of your brow!

Monday's Motivation + Challenge for the Week

Happy Monday!!!

Going along with the above motivation--here's your Challenge for the Week.

Go through your pantry, cabinets, fridge and freezer and get rid of all the C.R.A.P. = Carbonated drinks (except for unsweetened seltzer),  Refined sugars and flours, Artificial sweeteners and colors, and all Processed foods.  If it's not there, you can't eat it!!!  Find some healthy substitutions that satisfy you--they really are there if you look!

Need suggestions?  Leave a comment.

Thursday's Total Body -- 500 Calorie Total Body HIIT + an Ab challenge

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)

1) 4/4/4 (crunch, pulse & static hold)
2) tuck abs over ball
3) oblique twists
4) swimmer abs

She goes over each of the moves first and gives modifications.

There is no warm up or cool down.  Please do those on your own.

Here's another 5 minute bonus video:

Crazy 5 Minute Home Cardio Workout

Wednesday's Wild Warrior Workout -- Another 1,000 Calorie Burn Workout

Today's workout is another awesome and insane 1,000 Calorie Burn Workout from FitnessBlender.

It is a 94 minute long bodyweight only workout--only a mat or carpeted area is needed, a warm up and cool down with stretch are both included.

It is another mash up type of workout,  from the website:

In just this one video, you're going to find elements of high intensity interval training, bodyweight strength training, plyometrics, functional training, Pilates, kickboxing, yoga, and toning/strength workouts for each of the major muscle groups; abs, butt and thighs, and upper body. This is truly a mash up of so many different training types, which is part of what keeps things fresh and interesting over such a long workout video. It's also what makes the workout so effective.

Do what you can, modify when necessary and take longer breaks if you need to.

Here's your 5 minute bonus workout also from FitnessBlender:

Fast HIIT Cardio Workout to Boost Metabolism

Monday's Motivation + Challenge of the Week

Challenge of the week--do some form of exercise for at least 5 minutes (you can certainly do more) everyday this week.

The last several Fridays I have posted 5 minute workouts.  They are easy to find on YouTube as well.  You can even Google image them.

Here's a couple I found on Google images (there was quite a few):

                   

If you prefer a video:

Five Minute Slim HIIT

I'll post more 5 minute workouts for the rest of the week.

Wednesday's Wild/Warrior Workout -- HIIT -- Inferno Fat Burning

Today's crazy workout comes from D180Fitness.  It is a high intensity interval training (HIIT) workout that consists of 7 circuits.  He explains each of the exercises performed for the circuit before you do them.

There is no warm up--it's really important to do one, especially when doing a HIIT workout.

The first circuit is for the upper body.  It consists of 3 exercises:  dive bombers, plank jacks and break dancers.  He gives a modification for the dive bombers and the break dancers.  You will do 5 reps of each and then repeat the circuit for as many rounds as possible (AMRAP) for 50 seconds.

The second circuit focuses on the lower body.  The exercises are:  jump squat and glute busters, 10 of each continuing again for 50 seconds.

Circuit 3 goes back to upper body.  Here you will do 3 reps of the following 3 exercises:  inch worms, donkey kicks and plank hops (watch the video to see how all of these are done), again for 50 seconds.

Circuit 4 --lower body--alternating jump lunges and cross squats, 10 reps each for 50 seconds.

After a break, you will now repeat each of these circuits again with less time between circuits.

Circuit 5 -- upper body --starts with a plank challenge--60 seconds in front plank, 30 seconds in side plank,  30 seconds on the other side--he gives a modified version if you absolutely need it.  You will do this 3 times.  Remember, for the front plank, keep the abs engaged and the body in-line from the crown of your head to your heels--don't let your hips drop either.  For the side plank, keep your chest open and your shoulders back and down--envision your upper back is pressed against a wall.  This one is 6 minutes long--hang in there!

Circuit 6 --lower body--30 seconds of speed squats, 30 seconds alternating (jump) lunges, 30 seconds of glute busters and 30 seconds of jump squats--1 time each.

Circuit 7 is a tabata--4 minutes total 20 seconds work 10 second rest for 8 rounds.  The exercise is pulse push ups--do what you can in that 20 seconds.

Circuit 8 is another tabata--1 arm burpees 20 seconds work 10 seconds rest for 8 rounds--again he gives a modification using both hands--if that's too much you can step it back and forward instead of jumping.

Don't forget to cool down and stretch afterward--this is a total body workout--stretch your entire body.

The link to the workout video is below the picture.

Inferno Fat Burning Session

Monday's Motivation + Challenge of the Week

Happy Monday!

Here is this week's challenge:

I want you to change your mindset and attitude about fitness this week.   Being fit and healthy is not supposed to be something that you do and then you stop doing (like a diet--I really hate that word).  Being fit and healthy is meant to be a way of life.  Nobody else is in your way to a healthier life except you.

So, choose (what you do and what you eat) wisely.  If you do that, you are on your own way to a fitter life!

Thursday's Total Body/Cardio -- P90X 10 Minute Workouts

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.

More push ups are done in this second video.

Here's your bonus:

Monday's Motivation and Challenge of the Week -- I'm Back!!!

Happy Monday!!!

I hope that just because I wasn't posting last week, that you didn't stop exercising and watching what you were eating.  That's not what the word vacation means!

Although, I'll be the first to admit that I didn't work out the same amount of time I would have had I been working...after-all, my job is working out, but I did get a few great workouts in, and I move quite a bit while I'm writing my choreography....

Since I gave up the whole "being on a diet" mentality and decided to just eat real food, it's been much easier for me to make healthy substitutions and not feel deprived at all.  My birthday was during this "break." It didn't stop me from going out eat for a great meal, or having the most delicious grain-free chocolate cake (recipe will be in a future post).

So, following the motivational poster below, here's your Challenge of the Week:

Too much sugar is really bad!!!  And, it's found in so many things!

Start with the obvious--the pre-sweetened, processed stuff like soda, cookies, cakes, and cereal, especially anything that has high fructose corn syrup on the label, along the white stuff itself--throw it out if you're afraid it will be a problem.  Eliminate these things first, use raw honey or pure maple syrup instead--and use less of these than you would sugar.  Make your own cookies and other snacks--try making some of the trail mix bars that I shared the recipe for.  DO NOT use artificial sweeteners!!!

If calories are your concern, use stevia (powder or liquid) or monk fruit sweetener.  I still think honey or maple sugar are better though--in moderation.  Lastly, change out one of your sweet snacks for a piece of fruit with some nut butter or a small handful of nuts like almonds or even a small piece of dark chocolate*--it will keep you fuller much longer than a cookie will.  Just don't overdo it on the fruit--there's a lot of sugar there as well.

*The one exception to the sugar rule is dark chocolate--the darker it is, the less sugar it has.  So go ahead and eat an ounce or two of that if you like it.

Wednesday's Wild/Warrior Workout + an Ab Challenge -- Metabolic Booster + 100 Waist Whittlers

Today's workout is another one from the 30 Day Fat Burn series from BeFit.  It is called Metabolic Boost.

It is an intense 10 minute workout that includes the 4 cycles for 4 exercises, done for 30 seconds each.  Each cycle is a progression from the previous cycle--modify to the earlier exercise if you need to.

The exercises included are:  

Squat

Plank

Alternating Back Lunge

Mountain Climber

Squat Jump

Up Down Planks

Alternating Jump Lunges

Push-Up Climber Combo

Squat Jump/ Heel Click

Side Plank/ Hip Pulse Combo

Lunge Pulse

Crawls to Climbers Combo

Squat Pulses

Side Plank/ Hip Pulse Combo

Lunge Pulse

Climbers to Alternate Reaches

No warm up or cool down/stretch are included, please do those on your own.

Since I didn't post yesterday, I thought I'd add a wild ab challenge from blogilates as well.  Do as many as you can with great form.

Monday's Motivation and Challenge of the Week

NO MORE EXCUSES!!!

Happy Monday!!!

Sorry I didn't post over the weekend--it was very busy, and then there was that whole time change, losing an hour of sleep thing....really threw me off my game (along with my dog barking at 4:45 a.m.)

Ready for your weekly challenge?  This week I want you to pick one physical activity that you are doing and increase the intensity.  Jump higher (or start jumping), lift more, go longer....any of the above, just bring it!!! 

Wednesday's Wild/Warrior Workout -- Cardio HIIT

Well, yesterday was Fat Tuesday, so it's only appropriate that the wild/warrior workout be set for today.  I hope you didn't have too many Pazckis!  Thankfully, I don't like them.  So, if you ate it, negate it!!!

Today's workout comes from Melissa Bender.  It is day 2 from a 30 Day challenge that she has on her YouTube channel and website.  It is a 16 minute HIIT (high intensity interval training) routine.

The first video is a tutorial that goes through each exercise you will do, which is nice.  I recommend watching this first.

The second video is the actual 16 minute workout.  Neither warm up nor cool down/stretch are included.  Please do those on your own.

Tuesday's Trunk and Core -- ABC Abs

Today's workout comes from blogilates.  It is basically a set of two challenges.  First, you will be in a sit back position with 1 leg extended and will draw the letters of the alphabet in the air in front of you, switching legs half way through.  Great for core stability and strength.  The more you lean back, the more challenging it is.

In the second challenge you are on your back and the letters are made with your legs.

Please warm up first.

Give your lower back and abs a good stretch at the end--for lower back, hug your knees (grab behind the thighs) to your chest--hold for 30 secs to 1 minute.  To stretch you abs, take your hands overhead and legs straight out (like a pencil) --breath in and stretch from fingertips to toes, hold for a second and breath out.  Do this several times.  

Monday's Motivation and Challenge of the Week

 Happy Monday!!!  What motivates you to become healthier?

Challenge of the Week:

Plan your meals for the entire week.  Sit down and plan out all, or at least most of your meals for the week.  It's when we don't know what to eat, or think there isn't anything good to eat, that we go off track and eat the wrong thing.  Plan it out, even put some snacks into baggies in the fridge or the cupboard.  The more prep you do ahead of time, the easier this challenge will be.

Wednesday's Wild/Warrior Workout -- HIIT -- Exercises to Burn Calories

This workout keeps you moving without stopping, it's called "Burn 1 Million Calories."  Yes, it is exaggerated, but you will burn a ton of calories if you bring your highest level of intensity to each move.  It comes from XHIT Daily. 

It is only a little over 9 minutes long.  There are 12 exercises.  Most are performed for 30 seconds, a few for 60.

Here's a list of the exercises:

Jumping Jacks (30 sec)

High Knees (30 sec)

Squat Jumps (30 sec)

Alternating Lunges (30 sec)

Squat Taps (60 sec)

Frog Jumps (30 sec)

Back Lunge to High Knee (30 sec)

Skater Hops (30 sec)

Mountain Climbers (60 sec)

Push Ups (30 sec)

Bicycles (60 sec)

Standing Elbow to Knee (30 sec)

Please do a warm up and cool down/stretch first.

Please wear shoes--why she's barefoot, I really don't know--there are too many high impact moves to do this without the proper shoes.  Modify when needed.  If you really need to take a rest break, take one.  It's your workout.

Wednesday's Wild/Warrior Workout -- The Dirty 300 Challenge

Since I shared my 300th post earlier this week, I though this workout was meant to be--the video was only uploaded 2 hours ago.

It comes from FitnessBlender.  It is a 300 repetition challenge.  You will do sets of 2 exercises for 25 repetitions each and then repeat.  There are a total of 6 exercises or 3 sets of 2.

Here are the exercises (from the website):

Push Ups

Jump Squats

Supine Plank Raises (single leg, alternating)

Thigh Slap Jumps

Burpees

Jackknife Crunches

No warm up, cool down or stretch are included.  Please do both on your own.

It is not timed, so take as much or as little time as you need in between exercises or sets.  If you follow along with him, it will be about 15 minutes.

I couldn't get the video to link directly from YouTube (the reason I think is because it's so new).  The link to the video is below the picture.

The Dirty 300 Challenge