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

4 Ways I Keep Fit While Traveling

Hey There!
Today, we’re going to be talking about how you can stay fit while traveling! Ok, holidays are coming up soon. And a lot of individuals allow their health and fitness routines to pretty much…well, crumble to pieces. Oh, and I was asked to write on this topic by Vegas.com . Look for more posts on Twitter under #TravelFit2014. They’re so reliant on using machines at the gym that they don’t know what to do if they in a place that doesn’t use equipment that they’re used to or their travel dates cause them to miss their gym dates that weeks. I used to run into the same issue, but I’ve since changed up my approach to fitness in such a way that I can pretty much get in a workout any time any where, and I’m not stressing over how to do it, without spending an arm and a leg!

1. Be flexible. Let your routine change a little, and don’t freak out. Know you may have to squeeze in a half hour of bodyweight moves instead of your usual 2 hour gym stint, but let’s face it, the change of pace will keep your body from plateauing, in fact, you may even get some results if you don’t go overboard with your diet.

2. Take advantage of your surroundings. Walk don’t drive. Take the stairs. Go for a hike. Use the hotel pool/gym area. Make sure you’re in a safe area though. If you’re somewhere like Vegas, try the Hotel Hike at the Area Las Vegas. See the sights and get a workout. The resort even loans you a bag with handweights, a water bottle, and a yoga mat!

3. Pack travel-friendly tools. I love to carry my resistance bands with me when I travel. I also take my PiYo or 21 Day Fix dvd’s with me because all I need is body weight and/or resistance bands. I also like to print off the workouts from Workout Labs and Ace Fitness if I don’t have access to a tv and dvd player.

4. Pack protein powder. I carry my Blender bottle and Shakeology (or protein powder) with me every where. This actually saves me money, and I don’t end up eating icky fast food. I also buy bags of mini peppers, bananas, and almonds and eat them as snacks.

These are some suggestions that I use to stay fit while traveling. I find that if I stay in some sort of routine, it’s not a struggle when I return home. Get creative and think outside of the box. The best fitness regimen is a maintainable fitness regimen.

Happy Travels!

-Julie Auler

PiYo DEFINE YOURSELF

Shape-up Saturday: Hamstrings and Glutes

Hi There! This was originally intended to be Wednesday’s post, but when I got sick (for the first time in 6 months), this post got postponed until now. I know, I haven’t posted a workout in awhile. But that’s because I’ve been trying new things, and different resources to workout. Rarely, do I ever train this way anymore, but sometimes, it’s nice to tack on a couple of extra minutes of toning power, and this workout should only take about 5 minutes. The only equipment you need is your own body weight or a resistance band.
Frog Squat Lifts: This sounds funny I know, but it’s a butt burner, and will help get rid of that cottage cheese on the back of your legs if you clean up your diet.  Start out feet wider than shoulder width apart, with the band anchored under your feet and one end in each hand. Stand ing tall with your abs contracted and hips pulled under you. Hinge forward, and with a flat back, and keeping tension in the band, squat down like a frog, keeping your heels on the floor and stopping when your hands are a few inches from the ground. contract the muscles in the legs and glutes and push hips forward to return to standing. Repeat for reps.
Fire Hydrant Kicks: Start on all fours, abs engaged. Hold one end of the band in each hand with the middle looped on your left foot. Bring your left knee out to the side of your elbow and press against the band up and away from you, keeping your core steady. Bring your left knee bacyk towards yours elbow and repeat for reps! Repeat move with the other leg.
Glute Bridge with Band: Lie on your back, with both knees bent Place the band over your upper thighs and anchor it on both sides with your hands. Scoop your abs in, contract your glutes and lift your hips off the floor. Hold for a 3-count and lower. Repeat for reps. Make it more difficult: perform a single-leg bridge.
I loved creating this workout and hope you will enjoy it too, and although I’m a personal trainer, you’ve chosen to do this at your own risk. When in doubt, ask your physical therapist or doctor.
Keep pressin’ on weekend warriors!
Julie