Almost Everything You Might Want to Know About Push Ups

There are many different kinds of push ups, and we like to use them to switch things up during our workouts. Here I’m going to explain 11 different variations and the muscles groups that they work, so that you know exactly which version to use depending on what your goals are.

Standard push ups: hands directly below your shoulders, hands and elbows pointing out at about a 45-degree angle as you go down. Targets chest, triceps, shoulders, core. This is your baseline.

Wide push ups: hands placed to the outside of your shoulders, 6 inches or so to each side, but still in line with shoulders. Targets chest and shoulders more, triceps a bit less. Continue Reading →

Interval Run – Track Work

For this workout- find a local track and use their field to burn up some calories!

Circuit 1:
800 meter dash – 5k pace (two laps)
Recover
800 meter dash – 5k pace
Agility work:
20 yard side shuffle switch sides and 20 more yards all the way to end
Then return with same thing

Circuit 2:
400 meter dash – AFAP (one lap)
Recover
400 meter dash – AFAP
Recover
Core strength work:
Alternate plank walk and groucho walk every 10 yards down
Repeat on way back

Circuit 3:
200 meter dash – AFAP (half lap)
Recover
200 meter dash – AFAP
Recover
Plyo power:
10 squat jumps
10 180 jumps
10 tuck jumps
Repeat plyo power

Circuit 4:
100 meter dash – as fast as possible (straight way)
Recover
100 meter dash AFAP
Bleachers!!
Run up/down bleacher one side
Coming back jump up stairs and run down next
REPEAT bleacher work

Confessions of a Pregnant Fitness Instructor

 

We are super excited to welcome Amy as a guest blogger. You can read more about Amy here! She is one of our awesome FITness instructors and has an amazing FITness background.  We couldn’t be more excited that she is expecting her third mini one!  Congrats!!!! I am even more excited that she is willing to share her pregnancy journey with us. I know she has tons of tips and #reallife moments for us to show us how to maintain realistic FITness during pregnancy.  Follow along with us as we hear the Confessions of a Pregnant Fitness Instructor.

Meet Amy!!!

Confession: I love drinking copious amounts of coffee, lifting heavy weights, and teaching bootcamp classes.  All of these loves had to be modified when I found out I was pregnant with our third baby in June.  That is not to say I was willing to give anything up (I was not), but I needed to find a way to make lifting weights and teaching a few bootcamp classes work with my changing (growing) body!

Continue Reading →

Interval Run – 1/4 Mile Strength Work

This interval workout is all about strength and speed.  You will be working on cardiovascular endurance as well as building strength in major muscle groups.  To complete the run, you’ll need to easure out ¼ of a mile. If you are at a local track, that is 1 lap around.

Get that sweat on friends!

Run ¼ mile. Do 50 walking lunges (count each leg)
Run ¼ mile. 50 push ups (complete in groups of 10!)
Run ¼ mile. 50 squats to calf raise.
Run ¼ mile. 50 v push ups
One mile done!
Run ¼ mile. Do walking lunges (count each leg)
Run ¼ mile. 50 tricep dips (off bench or on ground)
Run ¼ mile. 50 jump squats
Run ¼ mile. 50 jumping jax.

Two miles done plus upper and lower body toning!  Great job!

Interval Run – Strength and Speed

Here’s a great workout you can do to bring in strength and work on speed as well!

To begin you’ll need to measure out a 1/4 mile track. If you are using your GPS or phone you can just watch for when you hit .25 then  do the strength section.

Run ¼ mile.  Do 50 walking lunges (count each leg)

Run ¼ mile.  50 push ups (complete in groups of 10!)

Run ¼ mile.   50 squats to calf raise.

Run ¼ mile.  50 v push ups

One mile done!

Run ¼ mile. Do walking lunges (count each leg)

Run ¼ mile. 50 tricep dips (off bench or on ground)

Run ¼ mile.  50 jump squats

Run ¼ mile. 50 jumping jax.

Two miles done! Great job!

Interval Run – Strength and Speed on the Hilltop

In continuation of our Interval Run Series…I bring you the hilltop workout!  Now for this, you’ll need to find a hill to and adjust the circuit repeats based on the size of your hill!  (ie shorten for longer hill!)

Circuit One: Total Body
5 super burpees
Down – back – plank jack – push up – in/out/ – up – tuck jump
15 standing climbers – count one leg
12-20 push ups
15 walking lunges (count each leg) – the sprint/explode to top/jog down
REPEAT CIRCUIT 4 TIMES

Circuit Two: Legs/Abs
Legs: 15 split squats/leg
Legs: 20 power jacks
Abs: 15 Pike to Plank
Sprint entire hill/walk or jog down
Repeat circuit 3 times

Circuit Three: Arms/Abs
15 v push ups
10 inchworms then sprint entire hill/walk or jog down
Repeat two times

 

And there you have it my friends. A way to work on speed, stamina, and total body strength.

 

#yourewelcome

Move it Monday – PowerHouse Abs

Welcome to 2017 and your Move It Monday.  
In our private Facebook group for members, we are spending January focusing on the PowerHouse. Our Move It Monday routines are all about the abs and lower back (your power core).  Here is a super fast way to get those abs fired up.
Circuit One: Warm Up
Regular plank x 30 seconds
Side plank right with leg lift x 30 seconds (lift and lower the top leg while holding side plank)
Side plank left with leg lift x 30 seconds
Low plank (on forearm) x 30 seconds
 
Circuit Two: Test your Endurance
Regular plank x 60 seconds
Side plank right with leg lift x 60 seconds
Side plank left with leg lift x 60 seconds
Low plank (on forearm) x 60 seconds

Interval Run – Alternating Sprints and Jogs

All of June, we are focusing on interval runs for our Monday workouts. Here is the second run I gave our PowerFull Fitness crew.

11 Minute Interval Run – Repeat for one round or as many as you’d like.

2:00 light jog
30 second sprint
30 second walk

1:30 light jog
30 second sprint

1:00 light jog
30 second sprint
30 second walk

1:00 light jog
30 second sprint

1:00 light jog
30 second walk