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. 🙂

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! 🙂

Just two more days ’til Friday!

Julie

Workout and What We’ve been Up To Lately

Hi There,
Long time no write, huh?
It has been an insane past couple of weeks….emotionally, I’m finally starting to recharge. Our dog, Orion passed recently, and our house was broken into…there was a wedding in the family. So, my life has been call the Sherriff’s office, help with wedding stuff, cry my eyes out, repeat. It has been difficult to stay brave…I think God knew why I would need to memorize Psalm 91 through all this. I’ve known this psalm since I was two, literally. Those of you who’ve known me for a long time would understand why this is an appropriate passage for me. The verse that stands out is, ” I will say of the LORD, He is my refuge, my God, in Him will I trust.” Let me tell you though, that trust doesn’t always come automatically, and I’m so thankful that God used family and friends to show love to Micah and I. Whether it was a private message on FB or a hug, or a shoulder to cry on. He was there. Even though I couldn’t see Him, He was standing right beside me, when I found Orion, that night that Orion sacrificed Himself to protect Micah and myself, when I need someone to pick me up off the wall and let me cry, He was standing right there….I would be crazy to say that He wasn’t.  But even in the midst of intense pain and chaos…mostly chaos, God can bring joy. Ella, our new adopted puppy, is so full of love. It’s like she was meant for Micah and I. Anyway, I’m so thankful that it can only get better from here. I would challenge you, my readers, to not take anything or anyone for granted. Your life can change in an instant. Make the most of every opportunity. Life is too short to hold grudges. Dance with your loved ones. Pray.

Break a sweat!

This is a little workout to sweat your stress away….Napping afterwards recommended, but not required. 🙂 I will be having a pumpkin pie shakeology after this.

Baby Ella

Leave a Legacy,
Julie

No Cold Shoulders Here!

Shoulders…*sigh*…I must confess, I do NOT like to train my upper body. Even thought I have great back definition, I don’t like that it is not comfortable for my wrists to do push-ups. I used to have a cyst there a few years ago, and had to wear long sleeved compression tops so people would stop saying I had a tumor. I was cleared by my Dr. to exercise upper body, but didn’t like to. Now I don’t mind training shoulders as much, especially when I sneak it in with something else. So here’s a fat-blasting shoulder workout! oh, and btw, that cyst is long gone… 🙂

Shoulder Rotation 3×12

Seal Jack 1minute

Front Raise  3×8 (

use a light weight)

Mt. Climbers 1 minute

Rear  Delt Flye 3x 10 (use a light weight.)

High Knees 1 minute (to make it more lo-impact, do knee lifts.)

Table Top Dips 3x 10

Alternating High Kicks  1 minute

Bent Row 3×12

This workout will give you stronger, better-looking shoulders from every angle, and it’s fun. Let me know how it works for you!:-) Strength training your shoulders keeps you injury free, and will help progress other upper body training.You can use weights or a band, just make sure you can feel the resistance! And as always, use proper form, and ask your doctor’s permission before beginning any exercise program!