Killer Core Workout - All you need is a Towel!

Get a set up towels or Pot Holders (PH) to put on your feet or hands for this workout

Each exercise is about 45 Seconds to 1 MIN in Length - REST 10-15 Seconds - Follow in order all TEN Exercises

To see the workout click here

15 Minute Holiday Workout

15 Minute Holiday Workout

Posted by Jeff Angus on

November 26, 2010

Every year we try to make commitments to fitness goal regimes around the start of the New Year. But, no surprise here, on average only about 20 percent of people stick to their new year’s fitness resolution. So this year, Chill is making it real easy for you with the help of Jeff Angus, Managing Director of the Ontario Fitness Council and President and CEO of CardioCore Fitness (cardiocorefitness.com).

Jeff has agreed to put together a simple 15-minute workout every issue of Chill that corresponds with the time of year and everything we have going on in our lives at that time.

Since holiday season equates with being strapped for cash, stressed out and having no free time, we’re starting with the basics. Basic moves using things around your house and your own brute strength is all this workout requires. And although 15 minutes may not seem like an ideal workout, this set of exercises was designed to get you the most our of those 15 minutes.

Have 30 minutes? Do it twice. 


The Workout
The Warm Up – Since this is a bodyweight workout, your warm up can be shorter than one you would use for high intensity training and sport. Just 3-5 minutes running up and down a set of stairs in the house will suffice.

The Moves

1 Prisoner Squats: Athletic stance, feet shoulder or hip width apart, knees slightly bent, shoulder blades down and back, chest out. Heels should always be in contact with the floor. Do not lock knees at top.

What it Does: Develops quads, glutes, increases testosterone, builds core endurance and postural endurance.

2 Pushups: Elbows should be slightly angled towards body not to 90°, line up middle of chest between hands.

What it Does: Develops upper body pushing strength, develops chest, shoulders, arms; efficient exercise for core strength and endurance.

3 Bodybuilder with 4 Mountain Climbers: This move combines the squats and push ups (in that order). Once you have done your squats and you’re in your push up stance, alternately drive your knees toward your chest four times. Use a powerful movement to push off the floor and land in a wide stance squat, extend hips and explode off the floor in a vertical jump.

What it Does: Develops same muscle groups as push ups and squats, adds rotational stability and hip power with mountain climbers and vertical jump.




4 Alternating Lunge or Jump Lunge: Same range and movement as squat.

What it Does: Develops the same muscles and groups as squats, but it splits the move in two for help with muscular imbalances. For increased intensity and hip power, add a slight plyometric jump in between. 


5 Progressive Bridge: Set up with elbows directly under the shoulders with 90° angle, maintain good spine position with belly button pulled in and shoulder blades retracted and depressed. Using the ankles only, slowly increase the angle at the elbow and shoulder location while walking away from the elbows. Start slow, don’t walk too far so that you feel pressure in the lower back. Slowly walk back towards elbows to decrease the angle back to 90°.

What it Does: Teaches abdominal muscles to stabilize the trunk. The rectus abdominis and erector spinae are very functional for daily life, work and sporting activities.


6 Double Floor Sweeper to Double V-Up: Lay down on your back with hands underneath you so that you can maintain a good lumbar position. Keep your pelvis at a slight posterior tilt (think of pushing your lower back towards the floor). Slowly raise your legs on an angle towards your shoulder and push or thrust your hips off the floor. Slowly return in a “sweeping" motion to the middle and do the same movement to your other shoulder. After two “sweeps" follow with two v-ups.
V-ups is the same position as floor sweeper, but with your arms raised above your head. In one motion, attempt to make a “V" with your upper and lower halves.

What it Does: This combination develops muscle tone for the whole abdominal region which is a problem area for many people; decreases waist girth (along with body fat, weak abdominal muscles contribute to waist girth); trains lower abdominal region to perform the function of spine and pelvis stabilization for dynamic leg movement; works internal and external obliques, rectus abdominis, transverse abdominis (deep “weight belt" region) and hip flexors all in one.


Put it all together.
After 3 to 5 minute warm up repeat the following sequence until you reach 15 minutes total.


1. 20 prisoner squats (part of warmup drop to 5 reps moving forward)

2. 20 pushups (part of warmup, drop to 5 reps moving forward)

3. 5 bodybuilder with 4 mountain climber combo’s

4. 5 prisoner squats/5 pushups

5. 5 Lunges or Jump Lunges
per leg

6. 5 Prisoner Squats/5 Pushups

7. 5 progressive bridge

8. 5 prisoner squats/5 pushups

9. 5 double sweeper to double v-up combos

Quick Anywhere, Anytime Workout

Quick Travel Body Weight Workout:

Try to complete all 5 exercises in a row without resting (just
enough time to move from one exercise to another).

After you complete the entire circuit, rest 90 seconds to 3 minutes
seconds and then repeat the 5 exercises again. You can try this
circuit up to 4 times depending on whether you have 10-20 minutes
to exercise that day.

 

Exercise #1: T-Twist Push-Ups x 10-20 repetitions
(you can modify this without the push-up)



 










 







Exercise #2: Bulgarian Split Squats x 10-15 repetitions per leg
(you can hold onto a chair if needed for balance)

 





 
Exercise #3: Side Plank with Alternate Shoulder External Rotation x
20-30 repetitions
(this is great exercise to fire your postural muscles since it is
hard to target your back using just your own body weight)







 

Exercise #4: Prisoner Squats x 20 repetitions
(for a challenge or variety you could do a "pistol" or 1-legged squat for more
of a challenge)






 

Exercise #5: Mountain Climbers x 30 seconds
(this is a great "finishing move" to crank up the intensity and
your heart rate)

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30 Minute Body Blast (without the gym)

Squat Press

1A) Dumbbell Squat Press – 12 reps
1B) Stability Ball Rollout – 10 reps

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Ball Rollout

Dead Lift

2A) Dumbbell Romanian Dead Lift – 12 reps
2B) Stability Ball Jackknife – 12 reps

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Jack Knife

Lunge with Bicep Curl

3A) Dumbbell Forward Lunge with Bicep curl – 8 reps per side
3B) Side Plank with DB Fly Raise – 10 reps per side

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Side Plank with Fly

Bodyweight Intervals

Burpees – 10 reps
Rest 30 seconds
Repeat 3 more times for a total of 4 rounds.

To take this workout to the gym substitute the Dumbbells with a Barbell Squat and Lunge for added resistance - the press and curl may be omitted.

7 day menu - 1800 calories

Women who are regularly active - physical activity for 30-60 minutes per day, who range between 120lbs-150lbs - should aim for 1800 calories per day to fuel your body with the right nutrients.

NEVER go below 1250 calories - this is your basal metabolic rate - the absolute minimum amount of calories just to survive without activity.

Once you add exercise to the mix you are burning more calories which will require a bit more food to give you the energy to safely workout and lose weight...keep in mind bootcamp will burn between 500-700 calories but this is not a license to eat whatever.

Our bodies are like high performance cars, if you put cheap gas (high fat/low nutritious food)
into your vehicle it will not run as smoothly as the premium brand and may cause other parts of the car to wear down over time.

Here a few ideas to choose from when putting together meals that will make up 1800 calories

DAY 1

Breakfast 1 cup Go Lean Kashi Cereal ½ cup skim milk or fortified soy milk ½ cup blueberries

Snack 1 cup yogurt or soy-based yogurt ½ cup Strawberries

Lunch Tuna Pocket Salad 1 cup skim milk or fortified soy milk

Snack 1 orange

Dinner Sesame-meatball stir-fry 1 cup cooked linguine or fettuccine pasta 1 cup watermelon chunks

DAY 2

Breakfast 2 rice cakes 2 Tbsp almond butter 1 cup orange juice 1 cup milk or fortified soy milk

Snack 1 banana 1 cup yogurt or soy-based yogurt

Lunch Left over Meatball stir fry

Snack 10 baby carrots 1 cup milk or soy milk

Dinner Chicken Veggie Rice bowl

DAY 3

Breakfast 1 cup puffed rice cereal ½ cup strawberries, sliced ½ cup milk or fortified soy milk

Snack ½ bagel 2 Tbsp peanut butter

Lunch Leftover Chicken Veggie bowl 1 cup basmati rice

Snack 1 orange ¼ cup almonds

Dinner Asian Wraps

DAY 4

Breakfast 1 Protein smoothie 1 cup milk or fortified soy milk 1 banana handful of berries 1 scoop protein powder

Snack Cheese and crackers 4 whole grain crackers 1 string cheese

Lunch Leftover Asian wrap 1 apple

Snack 1 cup yogurt or soy-based yogurt

Dinner Zucchini Pasta and Turkey

DAY 5

Breakfast Bowl of Go Lean Kashi Cereal 1 cup orange juice

Snack ¼ cup roasted almonds 1 cup yogurt

Lunch Sliced turkey sandwich 2 pieces of rye bread 2 oz. lean sliced turkey 1 tsp mustard ½ cup cut carrots ½ cup cut celery stalks

Snack 1 peach String cheese

Dinner Tilipia Tacos

DAY 6

Breakfast 1 cup oatmeal ½ cup skim milk or fortified soy milk ½ cup blueberries 1 tsp brown sugar 1 tbsp sliced almonds

Snack 1 cup yogurt or soy-based yogurt ½ cup Strawberries

Lunch 1 egg-salad pita wrap 1 whole wheat pita bread 1 cup baby spinach 1 hard boiled egg, sliced ½ cup red pepper, sliced ½ cup mushrooms, sliced 1 cup skim milk or fortified soy milk

Snack 1 apple String cheese

Dinner Bengali Squash and Chickpeas 1 cup rice

DAY 7

Breakfast 1 cup puffed rice cereal ½ cup blueberries ½ cup milk or fortified soy milk

Snack 1 apple

Lunch Leftover Squash and Chickpeas

Snack 1 Kashi granola bar 1 cup milk or fortified soy milk

Dinner Cashew Curry Burgers 1 Skinny cow ice cream sandwich

Quick No-Equipment Workout

QUICK WEEKEND OR HOLIDAY WORKOUT

Hop and Pops or Burpee's — Perform five jumping jacks and then drop to the floor and immediately do five pushups. Right back up to your feet for five jumping jacks, down for five pushups. There is no rest between jumping jacks and pushups. Perform a total of 20 repetitions for each. It’s OK if you need to perform a modified pushup (knees on floor). This exercise is not as easy as it sounds so if you need to do fewer reps to start that’s OK. You’ll curse me after 20 reps and it’s only the first exercise.



Running in Place — 2 brisk minutes

Wide hand position push ups (Challenge: with feet on chair) — Position yourself on the floor to perform push-ups but place your feet on a chair directly behind you. Place your hands approximately 2 inches wider than shoulder width and perform 12 push ups. If you can’t do these then perform modified push ups with your knees on the floor.

High March — March in place but raise your legs as high as you can. Perform 15 reps each side.

Ski Moguels – Stand with your feet together and keep your knees slightly bent. Jump to the right several feet and then jump a few feet to the left. Make sure to keep the knees and legs together and knees slightly bent. Alternatively you can challenge yourself by jumping over a rolled towel or cone. Perform 20 total reps

Alternate Side Lunge with Toe Touch — Stand with hands extended out to the sides. Then bring your right hand down in the direction of your let foot. Return to the starting position and perform the same movement on the other side (left hand towards right foot). To challenge yourself try a set of dumbells for more resistance. Perform 20 repetitions on each side.

Lunges — Stand straight with your feet together. Place your hands on your hips. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position. Alternate the motion with the left leg to complete the set. The step should be long enough so that your left leg is nearly straight. Do not let your knee touch the floor and make sure your head is up and your back is straight. Your right knee should not pass your right foot. You should be able to see your toes at all times. Perform 15 reps on each side.

Double Crunch — Lie on your back on a mat. Bend your knees until your legs are at a 45 degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place hands behind head or over your chest for more resistance. Contracting your abdominals, raise your head and legs off the floor toward one another. Return to the starting position stopping just short of your shoulders and feet touching the floor. Perform as many reps as possible until you can’t perform another.

Flutter Kicks -- Lie on your back with your hands under your hips and chin tucked down on your chest. Raise your legs 6 inches off the floor and then alternately move them up and down in short flutter motions (make sure your legs are fully extended). Perform the exercise for 45 seconds.

Plank – Lie face down on the floor. Make sure your body is fully extended. Bring your arms to the sides of your body and rise up on the elbows (arms bent and fists clenched). At the same time make sure you’re supporting your lower body by resting on your toes. This is a static exercise. Hold the position for 45 to 60 seconds. This is an excellent exercise for upper and lower body strength, and it’s great for the abs. Just make sure your body remains rigid in the air while supporting yourself on your elbows and toes.

Bicycle — Lie on your back and cycle both legs as fast as possible as if riding a bike. Perform the movement for 60 seconds. Believe me it will feel like an eternity.

Skipping in Place – 3 brisk minutes

Have a great weekend!

HIIT Tabata - Superset and Forget it

A1 Squats (lower body)
A2 Push Ups (upper body push)

B1 Lunges (lower body)
B2 Row (upper body pull)

C1 Wood Chop with Mediball or DB(full body – core)
C2 Plank (core)






Repetitions of each move range from 8-15 or 20 seconds of work and 10 seconds of rest. Repeat each superset 4 times.


All you need is 10 -15 minutes!


Give it a try and you will be amazed at how much you get done in such a short period of time. Since the time you have this weekend is most likely limited, you now have no excuse.

Plus this is a great way to start your day – feel energized and less likely to make choices that may undue your efforts to get and stay fit! These short burst moves will have your body burning more fat and calories ALL Day LONG!

Breakfast on the Go: Spiced Apple Cidar Muffins

Spiced Apple Cider Muffins

Prep: 30 mins Cook: 30 mins Total: 60 mins

Yield:1 dozen muffins servings

Ingredients
2 tablespoons packed light brown sugar
4 teaspoons whole-wheat flour
1/2 teaspoon ground cinnamon
1 tablespoon butter , cut into small pieces
2 tablespoons finely chopped walnuts (optional)
1 cup whole-wheat flour
1 cup all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 tablespoon ground cinnamon
1/2 teaspoon ground nutmeg
1 each large egg
1/3 cup packed light brown sugar
1/2 cup apple butter , such as Smucker's
1/3 cup maple syrup
1/3 cup apple cider
1/3 cup low-fat plain yogurt
1/4 cup canola oil


Instructions

Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.

1. 
   To prepare streusel: Mix brown sugar, whole-wheat flour and cinnamon in a small bowl. Cut in butter with a pastry blender or your fingers until the mixture resembles coarse crumbs. Stir in walnuts, if using.


2. 
   To prepare muffins: Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon and nutmeg in a large bowl.


3. 
   Whisk egg and brown sugar in a medium bowl until smooth. Whisk in apple butter, syrup, cider, yogurt and oil.


4. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined.


5. Scoop the batter into the prepared muffin cups (they'll be quite full). Sprinkle with the streusel.
   


6. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly before serving.

Calories: 209.0 kcal
Carbohydrates: 34.0 g
Dietary Fiber: 2.0 g
Fat: 7.0 g
Protein: 4.0 g

Eat one muffin with a class of milk, and an actual apple to boost your fibre and fruit intake for the day - the higher the fibre you consume, the longer and harder it takes your body to digest, therefore burning more calories and leaving you full longer!

Beware of prepared 'breakfast' items from your local coffee shop - you will be shocked to find out your favourite Flax Scone or Zucchini muffin is a whooping 560 calories!!!

Easy Stir Fry

Super fast meal that anyone can make!

Prep the veggies and freeze, until your ready to use them, in a vareity of receipes. Making a large batch of sauce, placed in a ziploc, with your choose of meat is a real time saver - just take the bag out of the freezer in the morning and it will be ready to be heated when you get home!


Serving Size : 4
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients


4 dry cups rice, brown, cooked
1/4 cup orange juice
1/4 cup chicken broth, fat-free, low-sodium
1 dry tablespoon cornstarch
1/4 cup soy sauce, light
1 tablespoon sesame oil
1 cup tofu, cubed or substitute with lean chicken or beef
1 tablespoon canola oil
1 tablespoon garlic, chopped
1 tablespoon ginger, fresh, chopped
1 pound vegetables, asian stir fry, frozen


Preparation

• Cook the rice according to package directions.


• Mix the orange juice, chicken broth, cornstarch, soy sauce, sesame oil and tofu in a small mixing bowl. Stir well and set aside.


• Heat the canola oil in a large non-stick skillet or wok over high heat. Sauté the garlic and ginger until golden, about 3 minutes.


• Add the frozen veggies and cook until tender, about 6 minutes.


• Stir in the sauce and cook until the mixture is heated through.


• Serve the veggies and tofu (or meat) over the cooked brown rice.

Bon Appetite!