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 Wednesday: Lower Body Toner and $50 Goceries

Ohhhhh Boy,

What a whirlwind weekend…I’m beginning to think that’s normal for me! LOL. Now that I’ve finally recovered. I’m planning for vacation….vacation, that magical, wonderful land of adventure… anyway. It’s one week away, I think I’ll make it! I thought it would be fun to give you a sneek peak at one of the moves from the PiYo Challenge I’m going to be doing over the next 60 days! I’m so excited about doing this program, because after teaching the live version, I’ve experienced much better fitness levels. It’s going to be like Christmas in July! hehehehe….Anyway, after finishing Les Mills, my body is ready for a change of pace. PiYo combines strength and flexibility and cardio, and allows you to get a great workout without all the pounding on your joints, because let’s face it, even the toughest of us needs to take a break. You are not invincible, so be teachable. PiYo takes moves from pilates and yoga, and cranks up the speed, and is totally modifiable, so yes, common sense is welcome. 🙂 One of my favorite things about this class is that the music is fun, but it’s also clean too, so the kids can tag along. I also love that Chalene Johnson understands those who’ve been injured because she’s recently recovered from an injury too.  Today, I want to show you a video of a running lunge. This is a move that I love to tweak and use in my classes, and it give you some serious toning bang for your buck in the legs and glutes. I’ve had clients tell me they can see a difference after a week of this! I thought it would be nice to share. Add a few sets of this onto the end of your next lower body workout for a change of pace.

I like to change up my workouts often. Even if it’s tweaking a move each time, I think it’s the little things that can make a big  difference…you don’t have to do a completely new workout each time, but variety keeps your body from overtraining.
If you’d like to join us, reach out to me via this form: I’m interested in PiYo  I’d love to meet and interact with more of my readers, and see more of them actively taking steps to be active and eat better! I’ll be there for you to encourage you every step of the way, and so will the rest of the group!

Oh, and as not so much of a side note. Here’s what $50 of groceries looks like this week!

I can’t resist a deal on Brussel Sprouts or Watermelon for that matter! Tip: Buy produce (that you know you and your family will eat) that is on special each week. You’d be suprised at how much money you’ll save! 
That’s all for now! 🙂
-Jules