Thursday's Total Body/Cardio -- Fat Burning Lower Impact Quiet Cardio

I've been having some issues with my right knee--mainly due to the step classes that I teach.  Since I'm off the next 2 days for the July 4th holiday, I thought I'd do a lower impact workout.  I found this 30 minute workout on Jessicasmithtv.

Thursday's Total Body/Cardio -- Power Walk 2

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.

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!

Thursday's Total Body/Cardio -- GymRa's 30 Minute Intermediate Full Body Workout

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.

Wednesday's Wild/Warrior Workout -- Maximum HIIT Workout

This workout comes from the BeFit 30 Day Fat Burn program.  It is called the Maximum HIIT Workout.  It consists of alternating variations of jumping jacks with strength moves that provide your "rest" time.

Again, modify if you shouldn't jump.  Do half or heel jacks or squats with the arm movements they are doing.

You will need a set of dumb bells.  It is a 10 minute workout.  If you have the time and the energy, do it twice.

Here's a list of the exercises you'll be performing (from YouTube):

Jumping Jacks

Bicep Curl

Cross Jacks

Shoulder Press

Leg Curls Jack

Squat Bounce

Push Jack

Pulsing Jump Lunges

Cheerleader Jack

Alternating Plank Ups

Rotational Jack

Pulsing Jump Lunges

Squat Jacks

Face Down Jacks

Please do a warm up and cool down/stretch on your own.

Thursday's Total Body/Cardio -- Total Body Shred

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.

Here is a list of the exercises performed:

Squats

Squat Jumps

Dumbbell Row

Power Rows with Rotation

Reverse Lunges

Power Lunges

Dumbbell Shoulder Press

Alternating Power Press

Bicep Curl

Push-Up

Push-Up Shoulder Taps

Plie' Overhead Tricep Combo

Please cool down and stretch on your own as well.

Here is a link to the video playlist so far:  30 Day Fat Burn Workouts

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.

Thursday's Total Body/Cardio -- Love HIIT Love

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):

Each move is done for 50 sec/10 sec rest

1. Wide Squat + Shoulder Press
2. High Knees
3. Narrow Squat + Shoulder Press
4. Double Knee Tuck Jump
5. Plie Squat + Shoulder Press
6. Tuck Jump with a Twist
7. Wide Squat + Shoulder Press
8. Skaters
9. Narrow Squat + Shoulder Press
10. Standing Pendulums
11. Plie Squat + Shoulder Press
12. Lateral Jump with Knee Lift

Once again I couldn't get the video to load directly.  The link is below the picture

Love HIIT Love

Thursday's Total Body/Cardio -- Printable Circuit Workout

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.

Don't forget to cool down and stretch afterward.

Saturday Stretch/Flexibility -- Deep Hip and Leg Stretch Flow -- Part 2

Here is video number 2 from the Deep Hip and Leg Stretch Flow series from sadienardini.

Again, listen to your body.  Only take the stretches as deep as your body wants to go.

Thursday's Total Body/Cardio -- Fat Burning Cardio

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)
• Side Leg Raise w/ Oblique Crunch
• Plank with Rear Leg Raise
• Toe Touch Kick (alternating)
• Jumping Jack

Modify wherever you might need to.

Wednesday's Wild/Warrior Workout -- Box and Burn Jump Rope Workout

It's been a while since I posted a longer workout--this one is about 54  minutes long.  It comes from RealFitTv.

It combines upper body kickboxing moves with pushups, bicycle crunches and jump rope segments.  It can be done with or without light weights (no more than 3 lbs.). If you are new to kickboxing, leave the weights out of it.  If you don't have a jump rope, just do the jumping and pretend to turn the rope.

A warm and cool down are both provided.

Thursday's Total Body/Cardio -- Cardio Barre Dancer's Body

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.

Monday's Muscle Work -- Quick Leg Burn

Today's muscle work focuses on the lower body.  It is a 20 minute beginner to advanced workout from FitnessBlender.  No equipment is needed.  There are 10 exercises, performing each for 1 minute with a 15 second rest in between.

A warm up and cool down are both provided.

Here is a list of the exercises you will be doing--from the website (note--his modifications are to make the exercise more challenging rather than easier):

Squat (Easy to modify; use any weighted object that is most comfortable for you)
Lateral Jump (Difficult to modify; a weighted vest or ankle weights works best)
Ski Squat (Easy to modify; use any weighted object that is most comfortable for you)
Lunges (Easy to modify, dumbbells at sides or medicine ball at chest is best)
Sumo Squat (Moderate to modify; medicine ball at chest or barbell on shoulders is easiest)
Straight Leg Dead Lift (Easy to modify; dumbbells or barbell at thighs are best)
Tip Toe Squat (Difficult to modify; because of balance issues weighted vest is best)
Calf Raises (Easy to modify; one dumbbell, same arm as leg is best, leaves one hand free for balance)
Plie Squat (Difficult to Modify; because of balance issues weighted vest is best)
Single Leg Bridge (Difficult to modify; placing a dumbbell on the hips is best but makes balance more difficult)

Saturday's Stretch/Flexibility -- Deep Hip and Leg Stretch Flow Part 1

I found another new channel on YouTube called sadienardini.  It is mainly a yoga channel.

Today's routine is part 1 of a 3 part series that I will be posting for today and the next two Saturdays.  It is about 10 minutes long and focuses on opening up and stretching the hips, legs and lower back.

It's very important in stretching that you only take your body as far as it wants to go--you should feel a good stretch with some resistance, but it shouldn't be painful.  After holding a stretch for a while, you will be able to feel the muscle relaxing and lengthening.  If you feel it tightening, you are taking it too far.

With regular practice, you can gain flexibility in these joints and muscles so that you may be able to go further in the future.

Thursday's Total Body/Cardio -- Partner Workout

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!

Thursday's Total Body/Cardio -- Cardio Barre Introductory Workout

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.

Monday's Muscle Work -- Standing Pilates for Legs, Butt and Obliques + bonus recipe

Sorry I missed posting yesterday, my husband and I were taking our son back to school for his final semester!  Yay only one more to go--thankfully he's a junior, so we get a year off!

Today's muscle workout comes from blogilates.  It is a standing pilates routine that focuses on the legs, butt and obliques.

There is no warm up, please do a short one first--march in place, do some squats, swing your arms around, just to warm the muscles up a bit.

Here's your bonus recipe:  Pecan Crusted Mahi Mahi

I made this for dinner the other night--SO good!!!

It comes from Good Clean Fun which I guess is now A Whisk and a Hammer.

I omitted the cinnamon and nutmeg and just did straight salt and pepper for seasoning.

Pecan Crusted Mahi Mahi

Monday's Muscle work -- Beginner Inner Thighs

Today's muscle work video focuses on the inner thighs.  It comes from blogilates and is about 10 minutes long.  There is no warm up.  Please do that on your own.

Make sure when you are on your side you keep your body upright.  You don't want to slouch into that shoulder.  If it starts to get too challenging to maintain, you can come down and cradle your head in your hand. (like in the above picture).

 You'll want to do a quick inner thigh stretch afterward.  Follow the pictures below:

Saturday's Stretch and Flexibility -- Lower Body and Upper Body Active Stretch

Yay!  I love Saturdays!  It means stretching and I sooooo need to stretch more!!!

Today I'm posting two stretch routines from FitnessBlender .  They are a little bit different from most stretch routines. The first one is lower body specific.  You will actively stretch some muscles as you contract and tone others (usually the opposing muscle).  Balance is key factor here as well, which is something that is always good to work on.  There are 8 stretches total.  Each stretch is held for 60 seconds with a 15 second rest in between.

The second one is upper body specific plus lower back.  There are also 8 active stretches in this routine.  It is done the same way.