Workout Wednesday: Total Body Tune-up

Here we are again! Snow, Snow, Snow!!!! Frankly, I would love for the snow to make up it’s mind whether it’s going to stay or go, but that’s just me. Speaking of snow…I’m always cold, but this winter is ridiculous! Our house doesn’t have central heating, so, I’m forever walking around bundled up, even though we live in the south. 
I have found some wonderful ways to keep warm:
1. Curl up with a good book, a blanket, and a cup of hot tea or hot chocolate.
2. Snuggle with my handsome fella. 🙂
3. Start baking things…our oven gets super hot, so it heats up the entire top floor of the house, which is really the only floor we use anyway.
4 Workout. Do some cardio. I’ll try out routines that I want to post, or pop in a cardio dvd. Either way, I feel better. 
5. Clean house…okay, so I’m desperate by the time I have to do this to keep warm, but it works great, so, there we go. I’m currently working on the 40 days – 40 bags of clutter challenge. Which was deperately needed at our house. I found out that I have 20 books that are great, but for whatever reason, their just taking up space…There’s even some fitness related ones too. (Check out juliesunshine22).

I love total body circuit training, and this one has some sure-fire arm and leg toners.
So, Stay warm, and get moving!

   
Squat down then while in a squat, reach left leg behind you diagonally. Return to squat then stand. Repeat, alternating sides.

Start out in Plank, hands wide. Bring right hand to meet left hand. Repeat, alternating sides.  
Butterfly Bridge: Perform a glute bridge. While hips are lifted, press knees apart, maintaining tension.Press knees together, then lower. Repeat.
Reverse Plank

Bicycle Crunch


Quickie Cardio

Hi There! So it’s been a crazy week, with non-stop…well, everything! It’s my first week back at work since Christmas, and I’m having a rough time getting into the swing of things. Today’s workout is a way to break a sweat without leaving the house. I haven’t had much time to drive to the gym, so I need a way to stay warm…with the weather getting creepily close to 0 lately. I haven’t had time to take as many pics as I’ve needed to for this workout, so here goes. My philosophy is, being functionally fit and in shape should not take hours out of your day…who has time for that? I go to the gym to live, not live to go to the gym! This cardio workout uses just your body weight, but gets your heart rate going by using large muscle groups. 
Challenge: Each time you do the workout, add a round to each tabata set or 2 rounds for exercises that work one side at a time.. Example – 1st workout= 4x each set; 2nd workout = 6x total for rounds using one side at a time. Work up to 8x total. Enjoy this sweat fest!

Have fun with this. You’ll really push yourself but the effort is worth it! If you’ve been following my tabata workouts, this will be a great change of pace. In order to keep progressing, you must keep your body guessing!

Have fun! 


Julie A.

 

Christmas Memories…Getting back into my routine, Digital Cameras, and a Stocking De-Stuffer Workout

Hi There,
So, it’s been a wonderful, fun, crazy week! My husband turned 30 on Monday, so between birthday/graduation festivities, and Christmas, it’s been nuts around here. It’s all good though. I was able to get some precious retail therapy yesterday, which resulted in new workout capris, a red dress, a green blouse, tights, a new belt, and….dah dah dah dah….Riding Boots!!! I’ve been wanting some for forever…Thanks Dad, Mom, and GeeGee! I did workout on Monday and today, but am soooo ready for some normalcy in my workout routine…and clean eating again, I missed clean eating greatly.
It was my first Christmas with my husband’s family, so I wasn’t sure what to expect this year, but everything turned out wonderful for the most part. There were a lot of memorable moments, but one of the most special for me was hearing my husband read the Christmas story from Luke chapter 2. His dad normally reads, but wanted to recognize Micah’s coming of age, and 30 was the birthday that Jewish young men came of age in Jesus’ time…How cool to have my father-in-law recognize Micah husband as the leader of his home… teary eyes…

Then on to Parties…oh-my-lanta…I don’t think my energy levels can hold up to 5 days of parties like this…it was fun, but I’m so glad I have 2 more days off before I go back to work. I definitely enjoyed playing board games with Micah’s siblings and cousins, you never know what will happen…by the way, if you’ve never played Imagine Iff, you need too.

I thought it was really cool that Micah’s sister asked my mom what traditions my side of the family has at Christmas time. We did stockings with his family this year, and his sisters have no idea how something simple like that made me feel more at home.

But my husband always does some epic Christmas present every year, well epic to me…something that for whatever reason, I’m too cheap to buy for myself, but he always knows what I want. Well, this year, he got me a Canon Powershot camera, so expect the quality of pics on this blog to drastically improve! Here’s a pic of the two of us from the scavenger hunt I used to lead him to his surprise birthday/college graduation party! Each “clue” was a special memory of the two of us, at various points in our lives that led up to this point.This pic was brought to you by …ahem….my new camera. 🙂

Well I came up with a “Stocking De-Stuffer Workout” so you can break a sweat without leaving the house if you’re still recovering from guests. Why wait ’til New Year’s? You can do this workout with your own body weight or add weights. Just perform one set of each exercise, and move on to the next set without stopping. You can do it! I know it’s tough to get back into a routine, but the extra effort it takes is worth it!

Remember to let patience have it’s perfect work! I’m cheering for you!
Merry Christmas!

Tabata: Abs and Cardio

Yay! The week is halfway over, and I’m so relieved…This week has been crazy, and I’m typing this super quickly right now….I’ve been working out in the gym again, but am still doing tabata 3 or 4 times a week, because my schedule’s so hectic, but it’s getting the job done beautifully!
And because my schedule’s so crazy, this is the end of the post. TTFN!

Here’s my tutorial:
Squat + Knee Lift: Squat down, knees and toes in same direction, and as you stand up, lift one knee towards your chest, repeat, alternating sides.
Reverse Crunch: Lie on your back, feet on the floor. Zip up your abs, and use them, not momentum to bring your knees to your chest, with a lift at the top.
Plank: keep your abs zipped up, and not sagging towards the ground.
Bird Dog: On hands and knees, with abs zipped, lift the opposite arm and leg to parallel then lower.
Split Squat + Twist: With one foot in front and on foot behind, Lower down towards the floor, keeping the weight in the front foot. Twist towards the outside of the front leg. Stand, pressing your weight into the front heel.
Side Plank + Tunnels: Get into a side plank on your elbow, keeping everything from your head to your heels in line. Keeping your side lifted, reach under your side with your top arm  and repeat.

Good morning!

First of all, Happy Veterans Day! I’m so thankful that there are brave men and women who risk their lives everyday for us all here in the US!

Today being Monday, I’m back in my workout and food routine full steam. Today is lower body day on my personal calendar, but it’s also a day on which I have to teach a really challenging group fitness class! Not that I mind the challenge, but it can be tough discerning how much I need to push myself when I have a challenging class to teach later. So I said to myself, “Self, you should just put 3 exercises together and do the whole circuit 3-5x…” So there you have it. I took two of the most effective lower body exercises, the squat, and the bridge, and paired them with an easy-to-do ploymetric (explosive) move, the jumping jack and got a great workout! This workout is a quickie toner for your thighs, glutes, and calves! The key here is adding the pulses, squeezes, and presses at the end of each set. pulses really involve the gluteus maximus, while squeezes target the inner thighs, and presses target the outer thighs. I hope you enjoy the workout. Warm-up by marching in place and perfoming 15 kick backs for each leg.Here’s the tutorial:

Squats:
Put your arms out in front to help keep your balance, put your weight in your heels as you sit back. Newbies, put a chair behind you. Pro’s, add some weights or a resistance band. Oh, and keep your gaze up. Squeeze your glutes to stand up.

Split Squats:
Keep your weight in your front heel, then lower straight down as low as possible. Squeeze muscles and stand. Repeat.

Glute Bridge:
Put your weight in your heels.Squeeze your bum before lifting, this makes sure the glutes are doing the work.

Jumping Jacks:
Keep your knees and toes the same way…and absolutely no pidgeon toes. This will hurt your knees.

Here’s the workout:


 ENJOY and keep perservering! You will reach your goals!

Terrific Tabata

Ok…so, I hate cardio…just for the record. I do the occasional 5k, but the idea of spending anywhere from 30 – 60 minutes on a a machine that makes me feel like a two-legged hamster. I realized I haven’t touched on this topic since I started the blog over a year ago. Well, here it is. I love the results I get from sprinting, but I knew there just had to be a form of cardio out there, other than the Zumba® classes I teach, that challenges my mind as well as my body. Well, here lately, I’ve been on a Tabata kick. It’s wonderful. I get my cardio done in less than 10 minutes, am dripping with sweat and actually feel like I got a workout. You might say, Ta-whata? Tabata training was discovered by a Japanese scientist names Izumi Tabata. It works the cardiovascular system and the musculoskeletal system, increasing endurance and strength. Tabata training involves 20 seconds of high intensity work followed by 10 seconds of rest. This pattern is completed 8 times. I usually like to do 2-4 types of tabatas in a cardio workout.




Sample Tabata workout:
20 seconds jumping jacks
10 seconds rest (march in place)
complete 8x
20 seconds squat to kick and punch
10 seconds rest
complete 8x

Well, I thought I would hate Tabata too, but I was wrong. It’s wonderful…(did I already say that?), and it accelerates results, and it saves time. It can be adapted to your fitness level, no matter what level you are, and it isn’t  time consuming! And…you can even do these workouts at home! Try it out you just might like. I like Tabata so much now, that I even teach a combined strength and Tabata class now!

Source:
http://tabatatraining.org/?p=18