{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 & workout wear

This weekend take your workout to the beach!  Summer is finally here; take every opportunity to get out of the house and soak up some rays.  

3-5x's

50 meter sprint

50 meter swim (or laps in a pool)

20 push ups

40 sit ups

50 walking lunges.

Then make yourself a cocktail and read a book in the sun :)

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weekend workout & workout wear

For this weeks edition of "Weekend Workout & Workout Wear" I wanted to go back to a no weights needed type of workout.   With vacation season approaching it's nice to have some ideas you can do on the go with little to no equipment.

This HIIT (High Intensity Interval Training) workout is easy, slightly fun, and requires nothing but your self motivation.

3 Rounds
20 Push Ups
30 Sit Ups
30 Burpees
50 Squats

Be sure you have water near by!

Here's a video tutorial for how to do a burpee!

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weekend workout and workout wear

Happy Saturday!

I am completely obsessed with this workout because it's quick, easy, and requires NO equipment!!

10 push ups

20 crunches

30 squats

30 lunges

50 jumping jacks

60 second wall sit

Repeat as many times as you desire!

Enjoy

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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

Coming off of spring break isn't easy!  I wasn't off all week last week, however, I did extend my weekend and I know how stressful getting back to the grind can be.  This weekend take some time for yourself and stretch out all the stress from your life.  Early morning yoga is what saved me from loosing my mind this week at work.  It's still challenging enough to feel as though I've gotten in a great workout leaving you feeling rejuvenated afterwards.  

If you aren't a member at a gym where they have classes available, that's O.K.!  I use an app on my iPhone called Pocket Yoga (also available for you Android users).  It was $4.99 which seems expensive for an app, right?  Nada folks - I use this app at least 3 times a week on a regular basis.  When I'm having a stressful week it seems to be even more.  Sometimes on a Saturday I'll get this out even in the middle of the day if I find I'm bored and online shopping or about to hit the mall.    The fee is definitely justified!

The workouts come in 30, 45, and 60 minute sessions, beginner, intermediate and advanced.  I would not suggest trying advanced unless you are absolutely sure you are ready for it.  Let's just say I wish I were a fly on my own wall trying that one!!  

Give it a try and let me know what you think! 

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Huge Congrats to my sponsor and blogger friend Shanna for winning the Wallis U.S. Blogger Ambassador contest!!  I know she'll make us proud! Check out her darling blog- she puts together some great outfits!

Be Bikini Ready

About a week ago I featured my 5 Fast Tips for a New Healthy You.  I would just like to piggy back on that with a few of my favorite High Intensity Interval Training style workouts over the next few months.  These circuits can be done in any order, take 20-30 minutes, and with NO equipment.
Yep, that's right you don't have any excuses!!

Most of these moves can be found online.  If you need a video of one of them please email me!