ARE YOUR RESOLUTIONS A FLOP? Try these 6 tactic's to make those goals a success!

Here are 6 tips to eliminate excuses and hopefully enable you to make exercise a long-term habit.

1. Don't put away your gear. Keep your workout clothes and shoes in plain site when you wake up so it's the first thing you think about. Visual cues are a wake-up call to your brain and will help keep exercise at the forefront of your mind!

2. Turn your commute into a workout. Run, Walk or Bike to work - good for you and the environment! If you take the Skytrain (Subway) or Bus get off several blocks earlier and go by foot the rest of the way. I used to work with a lady who did this everyday - ironically she made it to the office  not too long after me! I soon joined her and it was nice not to battle with crowds of people getting on/off the train. The fresh air was more effective at 'waking' me up than a cup of coffee that I would ultimately grab at the station.

 3. Invest in more workout clothes. Not having enough workout clothes can set you up with the excuse not to workout because your clothes are dirty. Look for basics that are comfy and show off your assets -- whether that's your shoulders or your abs -- so you feel good just suiting up. Having the right attire can boost you self confidence thus enabling you to push up the intensity of your workouts. For the ladies, get yourself a good supportive sports bra - there are a few great ones on the market that eliminate the 'uni-boob' - check out the tata tamer and the Hallelujah Bra. Trust me this piece of attire is worth its weight in gold....have you ever tried sprinting without one? Ouch

4. Log your workouts. Do this either online or manually in a notebook. This literally shows you how far you have come. Getting in the habit of chronicling your progress after your workout every day, for example using social media sites like Facebook or on our Website Community Page, keeps you stay accountable so that your friends know when you have exercise -- and when you've slacked off.

5. Involve your causes. Sign up for a race that requires you to look for donations dependent on your activity level. A client of mine goes the Grind for Kids during the summer - for each climb she would receive a dollar donation amount. If she didn't do the work she didn't make any extra money for her charity. Similarly you can create a goal, such as working out 3 times a week, if you miss a workout you must donate $10 towards a charity of  your choice - this will motivate you to keep exercise mandatory!

6. Make friends with class regulars. This is where CardioCore Fitness excels! Your trainer and fellow comrades keep you accountable while fostering friendships! If someone misses a class you know we are going to call you on it! Plus working out with this great group of people adds a social dynamic that is enjoyable - so why would you want to miss class?

PUMPkin Fun - A Screeeam of a Workout!

Why a pumpkin?
If you think about it, a pumpkin is like a big weighted medicine ball. While I wouldn’t recommend you try bouncing your pumpkin ... you can certainly use it like you would a medicine ball. The thing I love about using a pumpkin is you can get them in all different shapes, sizes, and weights.

When you’re using a medicine ball it’s perfectly round, easy to grip, and has even weight distribution. A pumpkin on the other hand can provide much more of a challenge to your core and abdominal muscles because of the irregular shapes and sizes.


Pumpkin Mountain Climbers
Place both hands on the pumpkin in a push-up position and raise your hips so you have a flat back. Keep your abdominal muscles tight and try to maintain as straight as possible as you bring one leg in towards your chest at a time. Squeeze your abs as you bring the leg in. 10-15 reps per side.

Pumpkin V-sit Twist
Lay on the ground in an upright position with your feet crossed and slightly leaning back. Take the pumpkin with both hands and rotate it side to side. Raise your feet off the ground for more of a challenge on the core. Keep your abs tight throughout the movement. 10-15 reps per side.

Pumpkin Wood Chop
Start by holding your pumpkin straight out in front of your chest and go down into a squat position. As you go down into the squat bring the pumpkin with you and lower it between your legs. Come out of the squat position bringing the pumpkin with you and extending it overhead with your arms straight. Repeat. Keep a flat back and your arms straight through the movement. 10-15 reps.

Pumpkin Diagonal Chop
Start by holding your pumpkin with straight arms but off to one side. Squat down bringing the pumpkin with you, chopping with it in a diagonal arch pattern. Try to keep the pumpkin away from your body and your arms straight as this is what really works the core. Holding the pumpkin close to your body or with “alligator arms” won’t make the exercise very effective.

Pumpkin Squat Thrust
Start with the pumpkin at chest height holding it with both hands. Go down into a squat position and drive back to the starting position while pushing the pumpkin over your head. Return to chest height and repeat. 10 -15 reps

Pumpkin Burpees
With the pumpkin on the floor in front of you,
 squat down to the floor, grab the pumpkin and extend your legs out and back with a jump to assume a push-up 
position. Perform a push-up with your hands on the pumpkin and then reverse 
the movement to stand back up. Repeat for 10-15 reps.

Pumpkin Lunge with Front Raise
Start by holding the pumpkin with both hands to one side at hip level. Step forward into a lunge position and in the process raise the pumpkin overhead with straight arms. Bring the pumpkin up to a point right above your head and then as you come out of the lunge and back to the starting position, chop the pumpkin back to your side. Alternate legs. 10-15 reps per side.

Pumpkin Lateral Reaches
Start by holding the pumpkin with both hands at chest height. Take a big lateral step to one side and lower the pumpkin down over your foot. Push off the lead foot and return to the starting position with the pumpkin at chest height. 10-15 reps per side.

Pumpkin Push-Up’s
This is one of my favorite pumpkin exercises as it really challenges the core and abdominals, not to mention your chest, arms, and shoulders. Now, there are several different variations of ways you can do a pumpkin push-up.

I’ll review the three most common:

Both hands on pumpkin: start with both hands on the pumpkin and get yourself in a push-up position. Lower yourself down towards the pumpkin and then return to the starting position. If this is too difficult, you can go to your knees instead of a plank position for your push-up’s.

One hand on the pumpkin, one hand on the ground: complete your push-up’s this way for a real challenge to your core, but also your shoulder stabilization. Try rolling the pumpkin back and forth between hands for an even greater challenge.

Feet on pumpkin: place both feet on the pumpkin and complete your push-up’s.

The Super 30 Workout Challenge

This workout is dedicated to the number 30...this may or may not be my age *ahem*

WARM UP: 5 minutes of Dynamic movements ie. arm circles, marching, side shuffle, butt kicks, high knees, cross-overs, walking lunges.

PLEASE NOTE: a beginner should modify and only do one round. Remember to go at own pace and take breaks when needed.

You have 30 exercises to complete - back to back with as least rest possible - for 30 seconds...the major challenge is to do 3 rounds. If you do 3 rounds I give you permission to have a birthday cupcake with me!


1. Shadow boxing
2. Jumping jack (DB) press
3. Sumo squat with upright row
4. Burpee
5. Plank
6. DB Swing (front to side raise)
7. Squat jump
8. Spiderman push up
9. Bird-dog
10. 100m dash

WATER BREAK

11. Dive bomers (aka Hindhu pushups)
12. Wall Squat with Bicep Curl
13. Staggered Push ups
14. Knee's Up
15. Lunge (right) with Tricep Extension
16. Lunge (left) with Tricep Extension
17. Saxon bends
18. Mountain Climbers
19. Superman
20. Sucide shuttle run

WATER BREAK

21. Push up Plank
22. Heel Drop Sweepers
23. Side plank (right)
24. Side plank (left)
25. Skip (side to side; front and back)
26. Curtsy lunge
27. Hip Bridge
28. Bicycle crunch
29. Skater lunge
30. Inchworm

Cooldown - Speed walk 400m

Don't forget to Stretch!!!!

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Kettlebell Fat Burning Workout

Kettlebell Fat Burning Workout

 

  Courtesy of Lauren Brooks

  First warm up with Joint Mobility

  Circuit 1 Set you timer for  30 seconds on and 30 seconds of rest

 

     Push Ups

     Squat with 1 Kettlebell

    2 Handed Swings

    Clean and Press Right

    Clean and Press Left

    2 Handed Swings

     

Repeat for 3 Sets

 

Circuit 2 Set you timer for 45 seconds on and 45 seconds of rest

 

 

    TRX Back Row or One Arm Row Left and Right

    Hand 2 Hand Swings

    Back Lunge Right Leg

    Back Lunge Left Leg

    Burpees

    Plank Hold

 

Repeat for 2-3 sets

Luck of the Draw Workout

 I was given this idea from Valentine Rawat of Rawfit in the UK.


It's a lot of fun and challenging - if you are bored of your regular workout try this!

DECK OF CARDS – require a minimum of 2 deck of playing cards. Separate the Aces, Kings, Queens, Jacks and Jokers from the numbered cards. Each athlete will pick a random card from the pile of faces decks and one from the numbered deck. The faces cards will define the exercise and the numbered would define the number of reps.


Dynamic Warm-ups

Then:
Ace = Side Burpees
King = KB Swings
Queen = Jack Knives
Jack = KB Jerks
Joker = Sprints of a football/soccer pitch

Workout continues for 45 minutes.

Then:
Cool down and Stretch

ENJOY!

If Granny can do it - you can do it!

The Any-One-Can-Do-It Workout!
Warmup with mobility exercises for 5 minutes.

Perform each exercise listed below for 45 seconds going from one exercise to the next with about 5-15 seconds to transition between exercises.

Continue repeating the circuit for 30 minutes. Add in 5 minutes of your favorite core exercises then cool down with 10 minutes of mobility and stretches for the entire body. That's a 50 minute full body workout that's great for weight loss, fatloss, endurance, and strength.

Traveling squats w/ sandbag (or medicine ball) press
Rolling ropes
TRX bodyweight rows
Bosu lateral step ups w/sandbell chop
Lebert bars modified pushups
Kettlebell swings
Suicide runs

Modifications: Make this more challenging by going 50 seconds on each exercise and taking no rest between exercises (continous work circuit). Make it easier by doing 30 seconds of each exercise and eliminating all chopping motions, bosu, and/or traveling portion of squat if you (or your clients) do not have the core stability for all that. Also the one thing I would change about this workout is I would set up the lebert bars higher so a person with less upper body strength can just do incline pushups from a standing position.

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.

Summer Beach Workout

Summer is always a great season when it comes to training; the lighter mornings and longer days make it an ideal time to get in a few extra workouts - and with the added pressure of looking good on the beach - that can only be a good thing.

However these extra workouts don’t have to be laborious jogs around the park every morning. Instead, try and spice up your workouts with some of these outdoor workout ideas.

 

 

 

Bodyweight Circuits

Go and find yourself a quiet spot in your garden/local park and test yourself with some bodyweight exercise circuits. Choose 5-8 exercises such as:

• Push Ups
• Burpees
• Ab Crunches
• Squats
• Lunges
• Squat Jumps
• Planks
• Squat Thrusts
• Step ups

Do 3-5 circuits using 15 reps on each exercise, start off with 90secs rest in between circuits and no rest in between exercises.

Each week try to increase the number of exercises or decrease the amount of resting time between circuits.

Sprints

Rather than just going for the same old jog in the morning, try doing sprint intervals. The high intensity of the sprints will allow for a better workout in much less time.

Find yourself a track or just a stretch of flat grass and sprint for 3-6 sets of 60-100m, depending on your fitness levels. Not only will the sprints be an excellent fat burning workout but also they’re great for toning the gluteus and legs.

Take the Weights Outside

Buy yourself a small barbell weight set or a couple of kettle bells and take your weight training workouts outside. Or for people on a budget, just get yourself some sandbags/old beer kegs/logs and do your usual strength training session with them.

Hill Running

Nothing gets the lungs and legs burning like a hill running session. Quite simply, find yourself a moderately steep hill and start running up it. If it's quite a short hill then use the sprint interval set up mentioned earlier and do 3-6 sets of runs with 40secs rest in between. The steepness of the hill will not only get your heart racing but also get your legs and gluteus burning too, not too mention loosening up any tightness in your hips.

Get Yourself Down to the Beach

The beach can be an excellent place to get a decent work out. By incorporating both the water and the sand you can get a varied and challenging conditioning session.

Using the interval training set up, try swimming for 50m then jogging for 200m and alternate the intensity from a hard swim – light jog, light swim – sprint, for 10-20mins depending on your fitness level.

For the group training session, playing Frisbee/ball games in the water will always get the heart racing and muscles working, plus, it will cause the body to exaggerate normal movements, increasing your mobility in commonly tight areas such as the hips and ankles.

Todays Workout - Tabata

Push Ups
Squat Press
Jumping Jacks
In & Outs
Tricep Dip
Step Ups (alternate legs)
Bent over Row
Mountain Climbers

Perform each exercise for 8 rounds (sets) for 20 seconds (duration) of work and 10 seconds of rest. Repeat. Each exercise should take 4 minutes to complete all 8 rounds

In between each exercise do touchdown sprints.

Make sure you do a long warm up and stretch at the end.

ENJOY :-D

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!

Is Cardio-Core Bootcamp a full body workout?

YES!!!

If you are new Cardio-Core Bootcamp and are probably wondering what to expect at your first class.

Take a look at the following list of exercises -- each of them will work ALL the major muscles for a killer Total Body Workout!


Exercise: Squat and Lunge
Executing these movements will work the following muscle groups:

Quadriceps, or quads as they are frequently referred to amongst seasoned athletes, consist of the four main muscles in the front of your thighs. Making these muscles stronger, gives you more strength when lifting and helps to take the strain off your back. Remember the old adage, lift with your legs, not your back. Your quads are what make that movement possible.

Gluteals are the three muscles that make up your butt. If you like giving the opposite sex whip lash, you absolutely must work this muscle group. Strong, shapely glutes, as they are often called, gives your body the capacity to move about during normal activities as well as high energy sports such as tennis, skiing or mountain climbing. Train these muscles to give you a butt worth struttin’.

Hamstrings are the three major muscles in the back of your thighs. These muscles become extremely tight from day to day office work of sitting for long periods of time behind a computer screen or desk. Working these muscles will tone your tush and keep you moving without fear of injury.


Exercise: Chest Press and Push Up
Both of these exercises work the following muscle groups:

Pectorals are the chest muscles behind your breasts. Building these muscles helps to fight the effects of gravity and sagging breasts. An alternative to plastic surgery, these exercises will strengthen the muscles in your chest wall to combat the effects that aging, child-bearing and nursing etc.

Anterior Deltoids are your shoulder muscles. These muscles sit on top of the arms like caps. These muscles are needed to push a swing or door. When these muscles are developed they provide strength and reduce neck strain. Toned anterior deltoids provide shoulder width and help to accent a smaller waist.

Triceps consist of the two muscle groups in your arms. Toning your triceps is the key to sleek, sexy arms. Beautifully shaped arms look fabulous in tank tops. Remember no one wants their under arm to to continue waving even when you've stopped.



Exercise: One Arm Row and Reverse Fly
The following muscle groups are affected by these workouts.

Latissimus dorsi is a flat dorso-lateral muscle that runs from the lower to middle of your back. This muscle is responsible for stretching and extending your reach. Developing this muscle will tighten your waistline and strengthen your back. Only the One Arm Row works this muscle group.

Rhomboid/Trapezius muscles are located in your upper back and connect your shoulder blades to your spine. Working these muscles and keeping them flexible will help to protect you from injury when reaching overhead or playing tennis and other sports. Toning these muscles will give you a sleek sexy back that’s ideal for backless dresses and halter tops. Keep in mind, the Trapezius lays on top of the Rhomboids and will help retract the shoulder blades. Strengthening these muscles will improve your posture - instantly making you look 10 lbs lighter!

Posterior Deltoids are the muscles located in the back of the shoulders. Working your posterior deltoids will give you those sexy shoulders that look great in spaghetti straps. Sundresses, evening gowns, swimsuits, will all show off your well-toned arms and shoulders.


Exercise: Triceps Kickback and Overhead Extension
These exercises are designed to accentuate the following muscle group.

Triceps brachii is the muscle located in the underside of your arm. Developing this muscle not only makes your arms stronger, it helps to tone them and give them a nice svelte look.



Exercise: Biceps Curl and Hammer Curl 
These exercises both work one muscle group.

Biceps brachii is the muscle located in the front of the upper arm. When you flex your muscle Popeye style, the biceps brachii is the muscle that you are showing off. Developing this muscle will sculpt your upper arm for that sexy sleeveless look.



Exercise: Shoulder Press 

Deltoid muscles are the complete set of muscles covering your entire shoulder. Developing these muscles allows a complete range of motion for your arms. This is helpful in throwing, pushing and pulling. Well developed shoulders on a woman doesn’t mean she will look like a man. More likely, toning this area, will accent your hourglass figure and leave admirers longing for another look. As for men, developing your chest and shoulders will make your waist appear slimmer and attract flocks of woman begging to be embraced.



Exercise: Abdominal Crunch and Plank

Abdominal muscles are located in the front of your stomach. Keeping these muscles toned will give you a fabulously flat stomach with sexy six-pack abs.

Weekend Core Workout

This is an abs workout that covers every bit of your mid section.  There are ways to make this workout more challenging.  For instance put a weight on your chest for the crunches is one way or if you have a partner you could have them push your legs down for the corkscrew. 

Have a great weekend! 

10-20 Basic Crunch: It’s the most common exercise other than push-ups yet it’s also frequently incorrectly.  It’s not about repetitions, it’s about quality.  Lie with your knees bent and back on the floor. Without arching your back and with your hands behind your head lift your shoulders off the ground. Hold it for a second or two and lower back down.  Don’t jerk; your abs should be engaged on the way up and on the way down.  Advanced: Put a weight on your chest and cross your arms over the weight to do the exercise.

20-30 Spiderman push ups: Get into push up position abs braced.  Your hands should be slightly shoulder width apart and body in a straight line. Touch your knee of your right leg to your right elbow.  Push through your chest, shoulders and triceps to starting position. Switch sides. Focus on keeping your body in a straight line and not twisting at hips. You may do this from your knees  Advanced: Do it in down push up position. 

5 x 10 Seconds Superman: Lie on your stomach and extend your hands above head.  Lift everything off the floor as high as you can and hold for 10 seconds.  Lower down and rest for a couple of seconds and repeat.  Do five reps. 

10 – 20 Double Leg Stretch: Lie on your back and hug your knees into your chest.  Extend your legs to 45 degrees and reach your arms by your ears.  Hold for a second and hug everything back to your chest.  Keep your heels together, toes pointed and angled outward during the exercise.  It’s a Pilates move that’s super duper.

10 - 20 Oblique Side Crunch: Lie on your right side with your right palm and arm flat on the ground.  Put your left hand behind your head.  Now, lift your legs and body to meet in a side lying v position and touch your left elbow to your left knee.  Do 10-20 on each side.

10 - 20 Hanging Knee Circles: Hang from a pull-up bar (or tree).  Tuck your knees up to your left, circle them in front of you and come down on your right.  Now reverse it and go to your left.  Each time around is one count.

25 Bicycles:  Sit on the floor and raise your hands to the ceiling.  Lift your feet off the ground and bicycle them in front of you for 25 times (left and right is one).

  

10 – 15 Corkscrew: Lie on your back and lift your legs 90 degrees so they are pointed to the ceiling.  Slowly lower them to the right and circle around to the left bringing them back up from the left.  That’s one.  Now reverse.  Go to the left and come back up on the right.  Advanced: Do a hip raise at the top of each move.

30 Seconds Bow Pose: On your belly bend your knees and reach back to grab your ankles.  Pull with your legs and get everything off the ground.  Your heels should be pulling up and to the back of the room to work your lower back and upper thighs.

10 Hanging Knee Tucks Extensions: In Hanging position from a pull up bar (or a tree) tuck your knees towards your chest and extend your legs straight out in front of you then return to a tuck and then back down.

10 – 25 Criss Cross Crunches 5 Slow: Lie on your back and put your hands in back of your head (don’t pull your head).  Touch your left elbow to your right knee while twisting your body to the right.  Then switch and touch your right elbow to your left knee.  Both sides is one rep. Do the first 5 while holding for a 3 count in each position (side, center, side).

Easter Workout - Burn off those mini eggs!

If you DO have better things to do over the long weekend, try combining exercises into combination sets to get more work done in less time. It'll
skyrocket your results!

Choose exercises that allow you to work one movement pattern or
muscle group while allowing relative recovery of another. Then
alternate back and forth from one to the other.

Run threw the following paired up movements 3 times
Jump Squat with a Push up
Rear Lunge together with a Hip Bridge
Mountain Climbers with T-Plank
180 rotational squat jump with V-sit

This is an excellent opportunity to use the Tabata Protocal - all-out-intensity!

Round 1: 20 seconds work for each exercise, with 10 seconds rest in between
Round 2: 30 seconds work for each exercise, with 30 seconds rest in between
Round 3: 45 seconds work for each exercise, with 15 seconds rest in between

FYI: 12 mini eggs are 190 calories

20 Minute Circuit Workout

This workout is a 20-minute workout that will take you to your maximum physical effort as well as your maximum heart rate.

The object of this workout is not to rest in between exercises. You will see that one minute of a particular exercise will burn out the targeted muscle group as well as increase your heart rate to a fat and sugar burning zone.

Try the 20 minute workout below - if it is not challenging enough for you try it again, totaling only 40 minutes of your time in the weight room.

20 Minutes Circuit Workout

(*choose light weights for max reps)

1) Bench press or pushups - max in 1:00
2) Squats - max in 1:00
3) Pullups (assisted) or pulldowns - 1:00
4) Bike or jog - 3:00
5) Military press - 1:00
6) Lunges - 1:00 each leg
7) Bicep curls - 1:00
8) Bike or jog - 3:00
9) Tricep extensions.- 1:00
10) Leg ext - 1:00 (requires leg machines - or repeat squats with weights)
11) Leg curls - 1:00 (requires leg machines - or repeat lunges with weights)
12) Plank - 2:00
13) Crunches - 2:00
14) Stretch

There is an unlimited number of ways to organize a circuit workout. The above workout is organized with upper body, lower body and cardiovascular exercises. By simply doing the above upper body and lower body exercises in such a way, you will be able to rest your upper body muscles while you workout your lower body muscles, but you will never rest your heart.

This is how you make the circuit workout challenging to your cardiovascular system as well as your major muscle groups. Studies have shown that mixing a resistance training regimen with a cardiovascular element will increase your metabolism, therefore burning fat and building muscle. The result is a decrease in body fat percentage.

So, if you are looking to lose inches and body fat, workouts like this coupled with 4-5 smaller meals and 3-4 quarts of water everyday will help you achieve your goal.

The key is to burn more calories than you take in and this workout will help you with that - promise!

PUMPkin workout

Beginners will do:
2 rounds of eight exercises - 30 seconds work, 30 seconds rest in between moves

Intermediate will do:
3 rounds of 8 - 20 seconds work, 10 seconds rest

Advanced:
4+ rounds of 8 - 20 seconds work, 10 seconds rest

1. Plank (hold for 20 seconds)
2. Squat Swings
3. Squat to Shoulder Press
4. Reverse woodchopper (pumpkin starts down left foot cross up to right shoulder)
5. Reverse Woodchopper (pumpkin start down by right foot cross up to left shoulder)
6. Lunge (hold down in place) left foot forward right knee bent towards ground pumpkin out in front at chest height twist left
7. Lunge (hold down in place) right foot forward left knee bent towards ground pumpkin out in front at chest height twist right
8. Bent over Row

BONUS AB work:

V-sit with twist
Side plank (pumpkin resting on hip) BOTH sides
Reverse crunch (pumpkin b/w feet roll knees towards chest)
Sit up while pressing pumpkin above head

Have a great time!

Valentine's Workout

Warm up
Bench/Stair/Curb Step Ups with knee lift
(1 min on each leg switch)

Mountain climbers - Place hands on ground, like in a push up stance, and quickly transition from each leg, bringing your knee towards your chest
(1 minute)

Physio Ball Lunge - Stand sideways to a wall. lunge down with torso twist and stand as you toss/catch the ball against a wall (one minute on each leg)

Push up, Tuck and Row - Push up, bring each knee to elbow (both sides), still in a push up position row elbow back on both sides (Repeat for 1 minute) Modify: Do this from your knee's

Side Crunch - Sitting on a stability ball with one hip on ball and the other stacked on top, place staggered feet against a wall to prevent rolling. Lift chest and torso up off the ball (do this for 1 minute on each side). Challenge: hold a dumbbell in both hands

Heart Side Plank - Lay on your side, elbow on mat. Bend bottom leg, lift hip up and straighten top leg, lift and move leg to draw a heart shape with your toe.

V Sit for Valentines - Sit upright on mat, knee's bent straighten legs and lean back towards ground (so you look like a V), lift and bend knees towards chest (repeat for 1 minute) Modify: by placing hands on ground behind back and bring knees in and out from chest. Challenge: Hold a dumbbell

To make this workout more intense, do jumping jacks or step ups, for 1 minute in between each exercise and repeat this sequence 2-3 times.

Running and Strength Workout

During the week off, I don't want your fitness level to take a nose drive. Use this workout, along with the Valentines workout in the last newsletter, to keep active.

Cardio (you can do this outdoors or on a treadmill just remember to boost the incline to 4-5)

Brisk five-minute warmup walk, then:

* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 2-1/2 minutes)
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)

Hill Training 4 hills

Strength Training:
- Single leg squats (hold a weight)
- Resistance band crab walk
- Plank (start with 30 sec. progress to 2 min)
- Side Plank (Progress moving from front to side plank as rep)
- Isometric wall squats (start with 30 sec. progress to 2 minutes)
- Superman back extension