Move It Monday – Week 17

Need a quick body weight workout to get your day going? This is a great workout you can do anywhere, anytime.  This is an AMRAP workout meaning you do as may reps as you can in the time allotted. For this circuit there are three rounds.  

See how many sets you can get in during the time allotted.

Take a 30-45 sec rest between rounds

Round 1 – 5 mins

Round 2 – 4 mins

Round 3 – 3 mins

Moves:  

Rnd1: 6 pushups, 8 Burpees, 12 lunges (L/R is 1, can jump for more cardio), 16 sit ups

Rnd2: 5 pushups, 6 Burpees, 10 lunges (L/R is 1, can jump for more cardio), 14 sit ups

Rnd3: 4 pushups, 4 Burpees, 8 lunges (L/R is 1, can jump for more cardio), 12 sit ups

Move it Friends! You won’t regret this workout!

Move It Monday – Week 16 – KID FRIENDLY WORKOUT

move it mondayEach day (yep every single day) my boot camp ladies get tips, workouts, recipes or SOMETHING to keep their mind focused on FITness. I recently posted this workout on a federal holiday. It is a great way to get your kids involved. Have them flip a coin and tell you heads or tails.

Ok now my past teacher is coming out – want to integrate more math?

Set out a cup of coins.

Now tell them WHICH coins to flip so they have to practice coin names.

Have them tell you the coin’s value before they flip it to practice value.

Then – while you are doing the required move, have them do some math work:

-sort the coins in the cup by color, size, type
-make a pattern with the coins
-put in groups and practice counting by 2’s, 5’s, 10’s

Ok here is the workout!!

Flip a Coin Workout
Flip the Coin 10 Times and Do the Deed!
Heads – 15 jump squats                  Tails – 25 calf raises
Heads – 10 burpees                          Tails – 10 lunges/leg
Heads – 20 jumping jax               Tails – 15 push ups
Heads – 30 seconds high knees              Tails – 30 seconds wall sit
Heads – 20 plank jax                            Tails – 30 second plank
Heads – 15 narrow squat jax          Tails – 15 v push ups
Heads – 15 skaters                                     Tails – 10 tricep push ups
Heads – 10 in/out in plank                Tails – 30 second v sit
Heads – 20 mt climbers           Tails – 15 squat to front kick (count one leg)
Heads – 30 seconds frog hops                     Tails – 15 squat to calf raise

Move it Monday – Week 15

move it mondayLast week, Sara introduced us to a great kettle bell workout.  Did you see her video and circuit?  Today I want to bring you one more workout that she has designed for kettle bells.  If you missed last week’s post, go back and check it out – the video will show you basic moves that are mentioned here.

In the following workout, Sara takes you through 4 sets of total body moves that utilize the kettle bell.  You will be feeling it. Be sure to keep your form, use an appropriate weight for your skill level, and listen to your body to avoid injury.

Warm-up

  1. 20 squats touching kettlebell
  2. 20 deadlift
  3. 20 two handed rows

1st Set:

  1. 30 kettle bell swings, 10 step- swings right, 10 step in swings left
  1. 4 each hand, 3 each hand, 2 each hand, 1 and 1 for 15, back to 2 hand for 4.
  1. 10 close gripped push-ups around kettlebell
  1. 15 lunge/1 arm rows, switch sides
  1. 20 kettlebell swings
  1. repeat 15 push-ups around kettle bell
  1. 15 lunge/1 arm rows, switch sides
  1. 20 kettle bell swings

2nd Set:

  1. 15 cleans SLOW, then squat and PRESS for 10, then windmill with a squat and press for 10.
  1. 15 burpees, 20 HIGH KNEES
  1. repeat other side 15 cleans SLOW, then squat and PRESS for 10, then windmill with a squat and press for 10
  1. 15 burpees, 20 HIGH KNEES
  1. 10 alternating lunges, then slowly add kettle bell and pass through the legs while lunging for 20
  1. 20 snatches right, 15 shoulder presses
  1. 20 snatches left, 15 shoulder presses
  1. 20 kettle bell swings
  1. REPEAT 10 alternating lunges, then slowly add kettle bell and pass through the legs while lunging for 20
  1. 20 snatches right, 15 shoulder presses,
  1. 20 snatches left, 15 shoulder presses
  1. 20 kettlebell swings, 2 hands

3rd Set:  on mat

  1. 10 Crab Bridge, 10 right leg, 10 left leg
  1. 10 turkish get-ups left
  1. 10 Crab Bridge, 10 right leg, 10 left leg
  1. 10 turkish get-ups right

4th Set:  back up

  1. 5 lunges right, then 10 adding a kettle bell 2 handed ab chop
  1. 5 lunges left, then 10 adding a kettle bell 2 handed ab chop
  1. 20 kettlebell swings
  1. 15 right side squats, clean and press
  1. 20 kettle bell swings, ALTERNATING ARMS
  1. 15 left side squat, clean and press
  1. 20 alternating swings
  1. 15 squat and side row, 1 leg up
  1. 15 squat and side row LEFT, 1 leg up
  1. 15 BURPEES, 20 High Knees

Final set:  on mat

  1. Sit and Russian twists with kettle bells

Move it Monday – Week 14

move it mondayOne of our instructors is a pro at kettle bells and often our ladies ask for more kettle bell workouts to do at home.  I am not a kettle bell expert so I enlisted Sara to put together a routine and demo video for us.  The video shows some basic kettle bell moves that can be combined into a great mini circuit or repeated multiple times for a total workout.

Recommendations for reps and weights:
Beginner: 10 reps with 10lb KB
Int. 15 reps at a 10lb KB or 10 reps with a 12-15 lb
Advanced: 20 lb Kettle bell for 10 reps or lighter KB with up to 20 reps.

The workout from the video is as follows:
1.  KETTLE BELL SWINGS- 2 hands then 1 hand alternating

2.  CLEAN, THEN AND PRESS each side

3.  WINDMILLS each side

4.  DEAD LIFTS- double or single leg

5.  HIGH ROW

6.  SUMO SQUAT TO HIGH PULL- each side

7.  ALTERNATING LUNGES WITH KB PASS THROUGH

(On floor)
1  TURKISH GET UP- each side

2  GLUTE BRIDGE TO CRUNCH AND PRESS

3.  RUSSIAN TWIST

Thanks Sara for taking time to share your knowledge with us.  Remember to
watch the video, check your reps, and be sure you are using a safe weight!

 

Move It Monday – Week 13

move it mondayToday’s workout is an ab routine that really works the full core and adds in some extra arm work with the plank and booty with the single leg plank.

Check it out….

Circuit One: using right side
15 reverse crunches x 15 reps
Weighted one leg plank x 30 seconds
15 reverse crunches x 15 reps
Side plank x 30 seconds
15 reverse crunches x 15 reps
Boat or V Sit x 30 seconds
15 reverse crunches x 15 reps
Weighted plank x 30 second

Circuit Two: using left side
15 crunches x 15 reps
Weighted one leg plank x 30 seconds
15 crunches x 15 reps
Side plank x 30 seconds
15 crunches x 15 reps
Boat or V Sit x 30 seconds
15 crunches x 15 reps
Weighted plank x 30 second

Now disregard how CRAZY my hair looks – I did this workout and took these pics at 6:00 am but I thought I would show you some of the moves!

Here is a v sit – arms and legs extended out.

weighted 3

 

 

 

 

This is a modified v sit – arms and legs out. You can also put the hands back and down if you want a bit more support.

weightd 4

 

 

 

 

This is a weighted one leg plank.  Again, a modification is just remove the weight and try the form first.

weighted 2

 

 

 

 

Side plank – you can modify this one by simply dropping the bottom knee. Be sure your shoulders are stacked and your hips are up!

weighted 5

 

 

 

 

Here is a weighted plank. Be sure your shoulders are over your wrists.  A great modification is just to just remove the weight.

weighted

Move it Monday – Week 12 (Quiet Workout to Look Less Crazy!)

move it mondaySo I’ve been in the hospital for two days with my daughter.  I’ve had some time to sit still and think.  One thing that has been on my mind is how people must feel who are at desk jobs all the time. I can see how all the sitting can start to be hard on your body when you really just want to move.  So today, I tried to write a “move it routine” that could be done in the hospital or in your office or maybe in the hallway while trying to get your baby to take a nap? Something pretty quiet and yet effective.  I am going to do it today and because it is “quiet” hopefully it won’t bother anyone.  I added in some cardio but it is cardio that won’t shake the building! Ha!
 
Let’s move it together!
 
Circuit 1:
20 mini jump squats (squat and tiny pulse jumps)
10 reverse lunges/leg come up to front kick
45 second wall sit
15 push ups
 
Circuit 2:
20 mini jump squats (squat and tiny pulse jumps)
10 squat reach (squat down and then extend up to toes for calf raise)
60 second single leg wall sit (hold one leg up and switch legs every 10 seconds)
15 v push ups
 
Circuit 3:
20 mini jump squats (squat and tiny pulse jumps)
10 plie squats
45 seconds chair sit on toes (sit down in a chair sit, arms up, then roll up on toes to activate quads)
15 bicycle crunches (r+ l = 1)
 
Also -you can always just do one circuit in the morning, one at lunch, and one in afternoon just to keep you moving and blood flowing.  Set an alarm on your phone and do something every 2-3 hours.  Break it up if you need movement in your day!!

Move it Monday – Week 11

move it mondayHow about a dirty dozen to start your day?
 
12 sets of 12 reps (for the lunges do 6 and 6 stationary or 12 running lunges)
 
12 push ups
12 squats
12 sit ups
12 lunges
 
Can you do it?! How fast can you power through? A quick at home workout if you cant make it to class! Upper body, lower body, abs. Boom.

Move it Monday – Week 10

I’m giving you some power here! CHOOSE YOUR OWN TABATA!
 
To do this:
 
Pick TWO exercises from each category (each section is divided by muscle group).
 
Do each exercise for 20 seconds then rest 10 seconds.
 
You will end with 8 cycles.
 
Want more? Go through and pick another exercise and start again!
 
Ex 1 – 20 seconds/rest 10
Ex 2 – 20 seconds/rest 10
Ex 3 – 20 seconds/rest 10
Ex 4 – 20 seconds/rest 10
Until you get through all 8 exercises you chose
Happy sweating friends!SALE

Move It Monday – Week 9

move it mondayOk – it is cold but we have to keep reaching for our goals. Here is a quick, indoor cardio workout for you. We are going to do a descending ladder. My goal today is to get at least one of these rounds in but I plan to do them throughout the day – not all at once. Every little bit counts!
 
First set – 2 minute intervals
60 seconds jumping jacks + 60 second skaters
rest 1 minute
60 seconds jog in place + 60 second 1,2,3,heisman
 
Second set – 1 minute intervals
60 second mt climbers standing: rest 15-30 seconds
60 second burpees: rest 15-30 seconds
60 second high knee run: rest 15-30 seconds
60 second 180 squat jumps: rest 15-30 seconds
 
Third set – 30 second intervals
30 second air jackssquat jumps: 15 sec rest
30 second air jacks: 15 sec rest
30 second plyo lunges: 15 sec rest
30 second push ups: 15 sec rest

Move it Monday – Week 8

move it mondayYou know, I’ve learned a lot wearing a FitBit. It has truly been eye opening to me how inactive we can be as a culture. I mean seriously – if I am not DETERMINED to get my steps it, it doesn’t happen. I want to go to bed with at least 10K steps on there and some days (maybe if it is a weight trianing day without cardio or maybe a rainy day or whatever!) 10K steps is HARD. I imagine if you have a job that requires a computer and a desk – it is much harder.
 
So this week I want you to think about your activity level and how we can get more movement in.
 
If the cold is making it so you can’t take walks or go for a run, consider how to get some steps in other ways. For Move it Monday I’m giving you two ideas!
 
1. Treadmill. Ok – it isn’t the most fun but it still serves a purpose. Now if you are like me and start feeling like a hamster in a cage – try intervals. They are really great for HIIT training. Yes you may look crazy sprinting and walking but who cares 😉 We are #specialkindofcrazy anyways right?
 
Here is a sample interval run on the treadmill
0-5:00 -Warm up pace
5 – 7:00 Hit your normal stride
Suggested MPH: 4.0 5.0
7-8:00 PUSH 7
Suggested MPH: 7.0
8-10:00 Steady pace
Suggested MPH: 6.0
10-11:00 PUSH
Suggested MPH: 7.0
11-13:00 Steady pace
Suggested MPH: 6.0
13-14:00 PUSH
Suggested MPH: 7.0
14-16:00 Steady pace
Suggested MPH: 6.0
16-17:00 PUSH
Suggested MPH: 7.0
17-19:00 Steady pace
Suggested MPH: 6.0
19-20:00 PUSH
Suggested MPH: 7.0
20-25:00 Cool down
Suggested MPH: 5.0 and back down til 3.0
 
Now let’s say you don’t have access to a treadmill – what about a quick feet/speed based tabata?
Perform each move for 20 seconds and rest for 10 seconds in between.
 
High knees x 2
Football drills x 2
Jumping jacks x 2
Suicide drills (can just go back and forth from one end of the mat to the other) x 2
sprint in place x 2
 
Complete that workout 3 times through for a 12 minute cardio based, get your steps in, circuit!