Workout Wednesday: HIIT Legs and Cardio

Hi All!
It’s my first workout post of the new year. I’m finally in the swing of things with my new job, and since I get up early in the mornings now, I need quick workouts to get me going for the day. I have been working on figuring out some really effective workouts for those short on time for my new e-book that I’d like to publish this year. I like to mix things up in my workouts…Usually they include plyo movements, compound movements, and isolation movements….SO I thought it would be fun to put together a 5-minute workout for legs. Little did I know that I would be sore for two days from working out just a little over 5-minutes! WHOA!! I felt muscles I didn’t even think I had…haha…

So, without further ado, let me introduce the exercises to you.

Runner’s Lunge to Knee Lift
Start in Runner’s Lunge with 1 hand tapping the ground, right leg in front, left leg behind. As you start to stand , drive your rear knee forward, and ad a hop on your right leg, bringing your left knee up in front of you. Repeat for reps on your right leg, and the complete reps with your left leg in front. Take this exercise slowly at first, and if you’re a beginner, feel free to start out with a basic lunge, adding the knee drive.

Side Lunge to Knee Lift
Standing with feet together, take a wide step to the right with your right foot, keeping your left leg straight. Using your left leg, stand, bringing your right knee in front of you as you balance on your left leg. Repeat for reps on your right side, then left. Once again, don’t be afraid to take it slow. Perfect your form first. πŸ™‚

Glute Bridges (with or without resistance bands)
For starters, if you have one, tie a resistance band or loop tight enough that pressing outward with your legs creates some tension. Lie on your back, knees bent and feet flat. Pressing through your heels, squeeze your glutes and lift up off the floor, weight in your shoulders, and not your neck. Hold for a few seconds and then slowly lower until you’re an inch off the ground.  (This is a great exercise for those who sit at desks.) At the end of each set, hold the same amount of seconds as reps.

Let me know how you liked this high intensity training workout!

What’s your winning workout formula? Tell me in the comments below!

Oh, and check out the new blog badge! Snag this badge and put it on your website/blog….I promise I’ll return the favor! πŸ™‚

Just two more days ’til Friday!


Motivation Monday: My Journey Over the Past Year

Hi There!
It’s been a looooooong time since I’ve written. I started a new job during Christmas so things were a little hectic, and I’m so thankful to be back in the swing of writing again! I’ve really missed blogging, and I’ve missed having a regular routine for the past few weeks!
at the end of 2013 I set some goals for myself in 2014, and I wanted to recap those goals and let you know where I’m at on my journey today. Some are fitness related, some  are non-fitness related, but they were all areas of my life that I felt could use some improvement, and these goals challenged me.

1. Be more consistent with quiet time. Sometimes this meant choosing between something else I wanted to watch/do, but it was totally worth it. I started keeping a prayer journal again, and have really enjoyed turning off the radio when I’m driving and spending that time praying instead. Scripture says, “Be anxious for nothing, but in everything, by prayer and supplication, let your requests be made known to God.” This is the best stress relief. God can handle my problems far better than I can.
2. This is going to sound completely different: do more cardio. I’m happy to report that now I average 2-3cardio sessions each week. I really like doint intervals, and cardio dvd’s, like 21 Day Fix – Cardio Fix or Plyo Fix.
 3.  Do more upper body strength training. I can actually do full push-ups now and beast the monkey bars! This was really tough to begin with, but over the past year, I’ve noticed significant strength gains, which PiYo helped with Tremendously.
4. Traveling. This year, we’ve traveled more often than we have in the past 2 years combined. Granted, we didn’t go on an African safari, but we managed to take some day trips on our weekends off and get much needed time away several on weekends.
5. Going back to school. While i haven’t gone back to school yet, I have gotten recertified in PiYo Live, and taken several courses in health coaching, which ties into what I’d eventually like to get a second Bachelor’s in I have changed industries a little in the past year from wellness to banking, which is my day job now, but I also like the finance field, so you just never know where I may end up. I would like to earn a more elite certification in coaching though, so we’ll see…

Some things I’d like to work on over the next year are:

1. Reading through the entire Bible in 1 year.
2. Organizing decorating our environment – we live in a fixer-upper. I have plans
3. Perfecting my blog business plan, take some courses and design some supplemental courses for my Beachbody Biz. I’m working on publishing 2 short e-books this year.
4. Pay off 1 student loan.
5. ….well, I”ll leave this one blank. πŸ˜‰

What are some things you’d like to accomplish this year? Do you ever write out the steps you need to take in order to reach those goals? I do. Be specific. And share a goal with me in the comments below!

Jeremiah 29:11-13 For I know the plans I have for you,” declares the Lord, β€œplans to prosper you and not to harm you, plans to give you hope and a future.  Then you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.