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!

Julie

Can you figure out the word this workout spells?

Hi there! I LOVE this cooler weather! So excited about all the fun headed our way. I’ve been getting stuff ready to “yard sale”, and getting ready for some big events….my parents 40th anniversary party in December. (Yes, I like to plan.) It’s December 14th so I like to plan in advance….because that time of year gets busy…too fast. I’m also seeing my bestie, LizBeth, off into the Navy Reserves this month, and want a little cash flow to bless someone who’s brought me hot soup when I was sick, taste-tested every protein bar I’ve ever made, prayed for me on my good and bad days, and plan to go to surfing school with someday. She’s been a tremendous blessing to Micah and I and now we want to pay it forward.
 Today, I would like to share a workout with you! I had fun creating the graphic for this workout! (Can you tell?)

Feel free to share this workout on your social media! Sharing is caring!

You can also look up videos for each exercise at Ace-Fitness.org

Move them legs!
Julie

P.S. Can you figure out what this workout spells? Comment below! 

Workout Wednesday: Travel-Friendly Workout

Happy Hump Day!

Wow, what a crazy week! After a film shoot this weekend, and a couple of gigs, I’m ready  for the road trip that Micah and I and our good friend, Elizabeth are going on in l.5 weeks πŸ™‚ Yay!!! I love Holden Beach! A few days of boogie boarding, and running on the beach are going to be amazing!
That being said, I don’t plan to spend much time indoors. Morning workouts will work just fine, and I’ll probably only do a 15 minute workout, utilizing body weight and a band, and for all you cardion junkies, circuit style strength training also provides cardio while giving you that lean muscle that you need if you expect to look “toned”. Even though it’s a circuit,  this routine shouldn’t necessarily be rushed. You need to think about the muscles you’re using, in order to get the full benefit of the exercises. 
Curtsey Lunges – These are amazing exercises for the  legs! Start out standing, with feet hip-width apart and band anchored under your right foot. Maintaining tension in the band, take a step back with your left foot, stepping back and across with your left foot. Contract glutes and thighs, pressing through the front heel to return to standing. Repeat for time and complete reps on the other side before moving on to the next exercise.

Bent Row – Hinge from the hips. Abs in tight. There should be a straight line from your head to your hips. Anchor the band under both feet with 1 end in each hand. Contracting shoulders, pull band towards you, keeping elbows close to the sides of your body. Lower slowly. Repeat for time.

Plie Frog Hop- Standing with feet wider than shoulder width apart, hinge forward from the hips – straight line from head to hips, and squat down, bottom back behind you. Maintaining hinged position, lightly hop feet off the floor, or rise onto your toes. Press heels into floor and squat down again. Repeat for time.

Push Up – From knees or toes, with body in a straight line and abs contracted, and hand shoulder width apart. Lower yourself towards the floor, rise, pushing the floor away from you. Repeat for time.

The trick  to this workout is that it uses multiple muscle groups, and it also uses large muscle groups, so that you burn more calories. Do you workout on vacay? How? Do you like vacationing where you can be active? Comment below! πŸ™‚

see you soon!
– Julie