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

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

Tuesday's Trunk & Core -- Core and Upper Body Strength

Yes, I missed another Monday post.  Monday's are really busy for me, so I decided to make Monday about Motivation.  I will post something motivational to start your week, along with the usual weekly challenge that I usually post directly to Facebook.

Since I post the Wild Workout on Wednesday, and Total Body on Thursday--you will get plenty of muscle work posts for the week.

Don't let this be an excuse for you to skip your workout on Mondays--there are plenty of past posts and videos on YouTube to choose from.

Enough about Monday, today is Tuesday, so that means core work.  Today's video comes from FitnessBlender and includes upper body strength training as well.

It is about 28 minutes long and consists of 3 groups of 3 exercises that are performed for 45 seconds with 15 seconds rest in between.  Each group is repeated twice.

You will need dumbbells, a bench, table, chair or step and a mat or carpeted area.

A warm up and cool down/stretch are both included.

From the website:

What if some of these exercises are too advanced for me?
These exercises are easily modified in order to be more beginner friendly. For example, if the full staggered hand push up is too hard, you can do the same push up from your knees. If a pike push up is too hard for you at this point, switch it out for a simple overhead press with dumbbells. Move as slowly as you need to (you can do fewer reps than Daniel does in the video), and only lift as heavy of a weight that you can control through the entire range of the exercise.

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.

Monday's Muscle Work -- Post 300!!! -- Toned & Jiggle Free Arms

Happy Monday!  I can't believe that today I am posting my, drum roll please......

!!!!!

That just seems crazy to me.  Yet, when I think about it, it's about a year ago that I got certified as a personal trainer.   Time flies.....anyway, on to today's workout.

Today's routine comes from jessicasmithtv and it focuses on the arms--although she includes exercises like squats and boat pose to give you some leg and core work as well.

She really doesn't do much of a warm up, so I suggest you do one on your own first.  She does do a decent stretch at the end.

You will need a set of hand weights and a mat or carpeted area.

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.

Tuesday's Trunk & Core -- Trunk Rotation Challenge, Ab Challenge + a Shoulder Challenge

Today is challenge day!

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.

Single Leg Trunk Rotation Challenge

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.

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.

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!

Tuesday's Trunk & Core + Missed Muscle Work -- 7 Ab Exercises + Upper Body Fat Burning

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.

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.

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.

First post of 2014!!! Monday's Muscles -- Lower Body, Cardio and Upper Body

I was so excited for my new session to start today, but unfortunately due to the extremely cold weather we are experiencing in Chicago (it's -7 right now!!!!), all of my classes got cancelled for today. :(

Oh well, it gave me more time to find a great workout for today!

Today I'm posting 2 videos from POPSUGAR Fitness.  The first one focuses on your lower body.  Many of the moves will provide a cardio element to the workout as well.

There is no warm up, so please do that on your own.

The second video works the arms and shoulders.

Remember to stretch!  Your muscles will thank you!

Monday's Muscle Work -- Upper Body and Abs Supersets

Doing supersets is a great way to get a strength training workout in in less time.  Instead of doing a set of one exercise, resting and then doing another set, you go right into a second exercise for a different muscle group, so while you are doing the second exercise, the muscles used in the first exercise get their rest.   You then repeat your second superset in the same way.

Today's workout comes from FitnessBlender.  It alternates between upper body and abdominal/core exercises to make up the supersets.  The upper body exercise is done for 10 reps, the core exercises are 20 reps, then both exercises are repeated.

There is a total of 6 groups of exercises.

A cool down and stretch are included, but not a warm up, please do that on your own.