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.
I can't believe my last post was more than a month ago. Time flies.
I love to dance because it doesn't feel like a workout to me, so I thought I'd start back with a dance workout from the new Burn to the Beat series from BeFit. It's a 10 minute core focused routine, that's a lot of fun. If dancing intimidates you, just remember to "dance like no one is watching", because, well, no one is!
There is no warm up or cool down. Please do those on your own.
Here's the introduction video to the Burn to the Beat fitness series:
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 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 BeFit as part of the 30 Day Fat Burn series.
It is a 10 minute workout that takes you through 20 repetitions of 8 different strength exercises, followed by a 2 minute push made up of 4 cardio exercises.
There is no warm up or cool down provided, please do those on your own. You will need a set of dumbbells.
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.
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.
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.
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 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.
I found 3 challege videos from mytrainerbob (Harper that is). These challenges can be used in different ways. First, they can be used as assessments--a starting point to see where you are now and how you can improve and progress in the future. They can also be used as plateau busters. By challenging your muscles to do more or something they are not used to doing will help get you out of that rut. Lastly, they are great quick add-ons to any cardio workout you are doing.
Do a quick warm up first, just to get your muscles ready--nothing too strenuous, you want to see just what your body can do.
The first one is a Plank Challenge--as I've stated in the past, a plank is one of, it not the best core exercise you can do. It target all the abdominal muscles--that's why these are so hard. Do what you can, try to stay at the highest level possible until you start to lose form, then you can go down to your knees a bit, but try to come back up to your toes as much as you can.
The second one is also a core challenge. This one is a Single Leg Trunk Rotation-- 20 reps on each side, with or without added weight. Time yourself on this one, see how long it takes. Make sure you keep your hips and knees facing forward the whole time. Make that rotation come from your abdominals, not your hips. The balance element makes your core and your glutes work even harder.
I couldn't get the video to load directly--the link is under the picture.
Since I missed yesterday, the last video is a Lateral Raise challenge for your shoulders. Again, this is a set number of reps--15 each side. See how long it takes for you to do them. Keep your shoulders relaxed from your ears the entire time. If you need to shake out, do it and then continue until you are finished.
Don't forget to stretch out your abs, lower back and shoulders afterward.
Today's workout comes from RealFitTv. It is a HIIT (high intensity interval training) workout that alternates between 30 second cardio exercises and 30 second plank challenge exercises. Remember you've got to burn the fat above to see those awesome muscles below!
A warm up and cool down are included, the actual HIIT workout is only about 10 minutes long, but is very inTENse!!! Try to do the planks on your toes, but modify to your knees (butt down) if you just can't hold it any longer. You can modify to your forearms if you have issues with your wrists.
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.
It is a 10 minute HIIT Tabata workout that has 3 high intensity exercises that are done for 20 seconds with 10 seconds rest. This is repeated for 6 rounds before moving onto the next exercise.
As a bonus, during the "rest" time, the instructor adds a second exercise for more intensity if you'd like.
Make sure you are lifting enough weight to feel the bicep curls, but not so much that you can't control them. A resistance band is definitely recommended here over dumbbells.
There is no warm up included. Please do that on your own.
Today I'm posting two workouts because I missed yesterday. I found a new channel on YouTube called XHIT Daily. Both workouts are from here. No warm up or cool down are provided, please do those on your own. You need a stability ball for a few of the exercises.
The first one is an abdominal workout consisting of 7 exercises, each done for 1 minute.
The second is a beginner upper body routine that consists of 13 exercises each done for 15 reps. Because she does one exercise right after another with little rest, this has a bit of a fat burning/cardio element as well. You need a ball, or bench/coffee table to lay on and a set of dumb bells.
One note, when she is doing chest flyes, the heading says she's doing upright rows. She does those later and they are labeled correctly.
Challenges are like mini fitness tests. They are a great way to see where you are in your fitness and they also make a great starting point for you to make improvements from.
Today I'm going to start you off with a couple of challenges from POPSUGAR Fitness. The first one is a 1 minute mountain climber challenge. This will burn some calories and get your body warm. I'd suggest you do a short warm up first--some high knees or jumping jacks and some arm swings.
The second one is a 1 minute core challenge. Make sure that you don't yank your body up or let your body drop down. If you need to keep your feet on the floor to come up and then lift them, go ahead and do that.
Keep track of how you did in these challenges and then repeat them again in a couple of weeks to see if you can beat that original number.
The second video also comes from Popsugar. It is a 10 minute crunch free core routine.
Make sure to give the abs and back a good stretch after this routine.
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.
Today's stretch video comes from Tara Stiles. She calls this an easy 5 minute stretch routine that can be done anywhere, however, some of the poses are advanced. If you have back or neck issues, please skip doing plow pose (feet up and over your head).
Remember she is very flexible. Only take the stretches as far as your body wants you to go.
I finally saw this movie a couple of weeks ago. I had to wait until I saw the movie to share this workout.
It comes from blogilates. I think it is quite clever, fun, but intense. Criss Cross Jabberjays, Force Field Flyers, Poisonous Fog Crawl, Tick Tock Abs, Sprint or High Knees and Monkey Butt Knockout, these are the names of the exercises you'll be doing.
Do a warm up first. She takes you through the exercises once and you are to repeat the entire thing again on your own as many times as you'd like
While I was looking for this workout, I found another one. The workout starts about halfway through the video. It consists of 4 moves: burpees, power jumps, switch kicks and jabs. Just like above she takes you through the circuit once and then you are to repeat it again 2 more times on your own. Enjoy!
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!!!!
