{FITNESS FRIDAY} build your own workout 101

Alright peeps - welcome back to Fitness Friday (said in my best Bob Barker impersonation)! 

This week I want to focus on building your own workout.  Often times if I'm strapped for time and don't have an hour to spare for the gym, I will make up a quick HIIT (High Intensity Interval Training) workout and just get a good heart gargling 25 minutes in!   

You don't have to know a TON of things, trust me.  Just a few basic movements and you can incorporate hand weights or a kettle bell if you want but it's not necessary.  

1.) Try to get in two muscle groups.   Push Ups an Sit Ups are two muscle groups (arms and abs) or you can do squats.   For this one let's begin with push ups. 

You can do these regulation or modified (on your knees).  If you cannot do the whole set regulation I suggest trying a few before dropping into modified.  Modified works a slightly different part of the arm.  Squats are next; these are fairly easy to do.  Just remember you don't want to go much past 90 degrees on your leg bend and push your butt behind you rocking back on your heels when you squat down. 

So our workout for today starts with PUSH UPS and SQUATS

2.)  Add in Cardio (this helps make it HIGH INTENSITY) There are a multitude of simple cardio things you can insert here.  For example, high knee runs, jumping jacks, jump rope...

Let's go with high knees and we should do it between the strength so your workout now looks like this

PUSH UPS

HIGH KNEES 

SQUATS

3.) Repeat steps one and two!  Add in a few more movements scattered about.  Maybe you add the Sit ups now. 

PUSH UPS

HIGH KNEES

SQUATS

SIT UPS

...and then since you're already on the ground flip over for plank jacks 

PUSH UPS 

HIGH KNEES

SQUATS

SIT UPS

PLANK JACKS

... a plank hold would go well here since you're already on all fours

PUSH UPS

HIGH KNEES

SQUATS

SIT UPS

PLANK JACKS

PLANK HOLD

4.) Determine timing.  What I mean is you need to know how long you'll perform each movement and how many repetitions.  So, you have six moves to complete if you did each one for 30 seconds that's 3 minutes.  If that were the case I'd want to repeat that 5-6 times.  Or, you could do each movement for 1 minute each resulting in 6 minutes and you can repeat 2-3 times to get your 15-20 minutes in.  

The glory if it is, it's completely UP TO YOU! 

If you have any trouble coming up with ideas or don't know how to do a movement check out my WORKOUT HOW TO page! 

weekend workout

I have been on the go for the past month or so, and when my life is racing past me I enjoy those quiet moments in the morning when I can enjoy working out.    Take the time for myself and push my bodies limits; when I get a good workout in first thing in the morning I feel energized for the whole day.  I also find I sleep better at night.  

This workout below is the perfect lazy man workout - most intervals are of 20-30 seconds with a few quick 30 second water breaks.  No equipment needed!

Check out my Pinterest Fitness Board for this image and more!

weekend workout!

{for image source checkout my Fitness Pinterest Board} 

If you're like me, you went out last night for A drink which turned into several and closing the bar - oops!   The last thing you want to do while nursing a wicked hangover is get up and start moving but, it's the best thing for you.  This easy and simple (no excuse) workout is perfect.  

So get out of bed, put on a sports bra and do this! 

Enjoy the rest of your weekend friends and always, thanks for reading! 

(quick and easy) weekend workout

I definitely thought my fall would slow down a bit. I'm not certain where I found that assumption, because typically it's my busiest season with dance.   For me a 15-20 minute workout is all I'm looking for to get a quick burn and ease a little stress.   I found this workout below on Pinterest and I love it.  It's quick, easy, and is sure to get your heart rate going.   The best part?  You can do it in the comfort of your own home (depending on the length of your jump rope).  So get dressed work it out and then go out and enjoy some fall foliage, pumpkin picking or hay rides!

source 

weekend workout & workout wear 24

Is it just me or did we all slack a little bit in the eating clean and working out regularly thang during summer!?  It was just too fun of a summer with all the concerts, graduation parties and fun dining al fresco.
For me, one of the things fall means is slowing down and getting back into my regiments.   I've been focusing hard on eating clean throughout the week so I can enjoy those wings on game day or a beer on a Friday night.  It's also important to exercise your mind and body.   You might not think that exercising is a mind activity, but just try and let yourself not give up or quit half way through!
So start your weekend right by working your BOOTY! :)

Enjoy!

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weekend workout & workout wear || 22

When I'm working out I don't want to have to think about how many each individual move is supposed to be done.  I like to create these "mean 15's" and DIRTY 30 so that you can easily know that each move is either 30 seconds or you do 30 of them.   This workout should sufficiently kick your booty and sculpt your arms :)
I know I'm ready for a butt whooping.  Today I'll be taking a trial yoga class and then running, so I won't be doing this dirty 30 but, maybe tomorrow or Monday morning!

I do know however, that it doesn't matter what you do with your body if you aren't putting the proper food in, you'll never truly feel good.  A blogger friend and I have been emailing back and forth about the Paleo diet.  She knows that I do it a fair amount of time (excuse the occasional slice of Za!), and was curious on more info so she could too try it.   I was so happy that someone actually wanted to hear about it and wasn't turned off immediately by what you have to eliminate.   If you're interested in Paleo, I'm certainly not an expert, but I do try to do it to the best of my ability 85-90% of the time and am willing to answer any questions.
Looking and feeling good comes from the inside out!

Enjoy your weekend!

weekend workout & workout wear

This is the type of workout outfit that would carry you through your Saturday.  I typically do not condone wearing yoga pants outside of the house.  I believe it sends a sloppy message.   However, if you're going to rock the workout style running errands or to a sporting event (your kid's soccer game included!).  Be sure you look put together.  A sporty top and cute kicks are the way to go!

 Now, here's a workout for you before you hit your "to do" list!

Warm up with jumping jacks and jogging in place for 2-5 minutes.
1 min Squat with Arm Curl
1 min Jump Rope
1 min Push Ups
1 min Russian Twists

1 min Straight Leg Dead Lift
1 min Arm Rows
1 min Sit Ups
1 min Plank Hold

30 seconds Squat Jumps
1 min Walk Out
30 second Two Feet Side to Side Plank Hops
1 min Side Plank Crunches (30 seconds each side)
1 min Plank Walks

Repeat

Drink plenty of water, it's hot out there!

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weekend workout & workout wear

You ever have those weekends where you can barely think about what's coming next let alone workout?  I do, this weekend in particular is extra busy.  Maybe I just feel that way because I'm coming off of vacation, anyhow it's a killer one.  So this is when I look to the moves that I know myself and I try to make up my own quicky workout to do before hopping in the shower.   

Here's what I'll be doing this morning - 

30 walking lunges

30 push ups

30 sit ups

30 dips

30 squats

30 jumping jacks

repeat 2x's

Quick and easy.  You can add weights to the walking lunges if you prefer and/or need some added resistance. 

Enjoy it! 

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Weekend Workout & Workout Wear

Even while traveling I try to make time to get to the hotel gym and run.   Not only does it help me keep my normal routine just like home, but it makes you feel better about all the not so routine food you may be eating.   The hotel gym usually has a few hand weights, treadmill or elliptical machine, and an exercise ball.  Here's a workout using those things only... 

5 Rounds (or repeats)

Run 200 meters

20 turkish getups (see video at bottom)

10 push ups

25 crunches on the ball 

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weekend workout & workout wear

For this workout you will need 5-10lb hand weights.   You can find hand weights pretty much anywhere (even marshalls!).  They're the lowest prices at places like Target or Walmart vs. Dicks or any other sporting goods store.   

My sisters and I did this workout last week after quickly throwing it together and I'll tell ya - my legs were sore for a few days.  Don't panic!  Not the kind of sore where you can't climb stairs or sit on the toilet (I've been that sore, it's not fun) but the kind when you know you got a great burn. 

Set up 4 stations with a timer for 1 min.

Push Up

Mt Climbers

Lunge with Bicep Curl

Kettlebell Swing

There is a video tutorial on the Crossfit website for kettlebell swings if you've never done these before! 

Run 200 meters in between each station. 

*Repeat 3x's

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Weekend Workout & Workout Wear

I'm working out inside today.  Unfortunately the weather isn't cooperating this weekend - which is a bummer since it's been so gorgeous out lately!

Here's an HIIT circuit to get you moving on this (hopefully not for you too!) gloomy Saturday morning.

Warm up with a light jog in place for 1 min then jumping jacks for 1 min.  Repeat! :)

Circuit 1:
1 min High Knees
30 sec Push Ups
1 min Plank
30 sec Burpees

Circuit 2:
1 min Walking Lunges
30 sec Mt. Climbers
1 min Squats
30 sec Russian Twists

Circuit 3:
1 min Side Plank Crunches (30 seconds each side)
30 sec Lunge Jumps
1 min Upside-down Bear Crawl
30 sec Bicycles

Repeat each circuit.

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Weekend Workout & Workout Wear

Take your workout to the park today!  All you need is a timer and a yoga mat or towel and your motivation to look and feel great!  

Warm up:
Jumping Jacks
Straight Leg Kicks

Each movement is done for 30 seconds.  Do each circuit two times. 

Circuit 1:
Push Up to Frogger
Pop Out Squat
Bicycle
Regular Sit Ups

Circuit 2:
Bear Crawl
Side Plank Hops
Walking Lunges
Mt. Climber

Circuit 3:
Ski Jumps
Push to Balance
Toe Touches
Dips

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Weekend Workout & Workout Wear

top / top / elastic waist pants / perforated shoes / Beach handbag

The past couple days I've been feeling a wee bit of a head cold.  That, however, is NO excuse for me to skip my workout (you either for that matter).  I actually feel much better after I've been moving and then take a nice hot shower.  So, here's another Bootcamp HIIT workout brought you by the color orange.

Warm Up:

30 Seconds each of: Straight Leg Kicks & Jumping Jacks

Repeat

Each Movement in each circuit is done for 30 seconds.  Do each circuit then start at the top and repeat! 

Circuit 1:

Walk Out to Push Up

Burpee

Plank Hold

Mountain Climbers

Circuit 2:

Clock Lunges

1 Leg Squat (on the repeat switch legs)

Double Crunch

Explosive Squat Jumps

Circuit 3:

Pike Pushups

Plank Rotations

Flutter Kicks

Upside Down Bear Crawl

Cool down by stretching each muscle group for about 3-5 minutes.  Eat a clean meal and drink plenty of water! 

Check out my new "Workout How To" Page for descriptions of some of these movements! 

Weekend Workout!

Each movement is done for 30 seconds and each circuit is repeated (you will do each one twice).  You can either go through the whole workout once and repeat, or you can repeat the circuits individually. 

Be sure to eat some food 20-30 minutes before workout an drink lots of water during and after!