40 Love!

Atomic Pushup

Ahh! Remember me?! SOOO, it's been awhile, but here is a great workout to get back into it!

I call it "40 LOVE" and here is how it goes:

1/2 mile RUN or 1/4 mile WALK (we were in a group so this kept our time close)

40 Atomic Pushups (TRX or with a ball)

1/2 mile RUN or 1/4 mile WALK

40 Duck Unders (We used a bar, but can do low side squats)

40 Wall Toss (Medicine Ball-8lbs+)

1/2 mile RUN or 1/4 mile WALK

40 Hop Overs (Hands on bench 6 risers high and hops side to side)

40 Squat Thrust (10lbs+ dumbbells, hands in front, palms facing each other, squat then press arms up)

1/2 mile RUN or 1/4 mile WALK

40 TRX Pike (Can be done on ball)

40 Squat Jumps (I HATE these!)

1/2 mile RUN or 1/4 mile WALK

Should take about an hour to do it all!

ENJOY!

Elevated Plank Variations

First off, um, this picture is amazing! I'm not expected everyone to look like that, 

and frankly I hope many people DON'T!

#katsmoveoftheday

(find me on Instagram at ormson227)

Elevated Plank Variations!

Hold the plank, bring knees to chest, or bring knees to elbows!

Seriously a ROCKIN' way to attack your abs!

ENJOY!

All You Need is a Seat!

I'm finally back from vacation and I managed to work out once. 

Pathetic I know!

The funny thing is, I worked out in my old bedroom where all I had 

was 5lb weights and a window seat.

There is A LOT you can do with those two little items!

Heck, there is a lot you can do with just that seat!

Here are some things you can do in a limited area with a limited item!

 Step Ups: Alternate Legs or stick to one for 1 minute straight and then switch!

You will totally get your heart racing plus sculpt your legs!

Dips: Straighten your legs to make this move harder. This will tone and tighten

your "wavebacks" (you know, that part of your arm that waves back as you wave!).

 I don't even know what to call these, but they are my favorite move!

Slowly slide down but do not rest your foot on the floor!

Then you slide back up!

Your thighs and behind will be screaming their thanks!

Bulgarian Squats: With your back leg elevated, simply preform a lunge. 

The key is to make sure your form is still correct (no front knees over the toes).

After 16 on one side, switch sides!

Elevated Pushups: This move is a quick way to engage your whole body!

Hold it in a plank position if you can't quite do the pushups.

Either way, you will be toning!

There you go! Five moves to get moving with only a stair, window seat, chair, or whatever

you may have handy. Maybe it's a park bench as you are running? Or perhaps

a hay bell that you have sitting in your field 

(okay, I'm from Idaho! and actually that would probably be really painful! Forget the hay bell!)!

Most likely it's the edge of your couch as you are watching Sesame Street 

with your kids! Whatever it is, keep moving!

ENJOY!

Plank Jacks

Planks are such a great move to attack your core and give you some amazing results.

I love a good plank variation, and Plank Jacks are some of my favorites.

When Googling a picture for this move, this is what came up:

(Get it?! "Plank Jack"! I thought that was funny!)

Anyhoo, this is the REAL move:

Start out in a plank position. "Jack" your legs out and in. The key is to keep your

booty low and stick in the plank position. 

Do 3 sets of 10 and call yourself amazing!

ENJOY!

Staggered Elevated Pushups

I love a good variation of an old classic, and what's more classic than a pushup?!

One of my favorite variations is a staggered elevated pushup.

(I promise it sounds scarier than it really is!)

You start with one arm on the floor, and one arm elevated on something.

This can be a step, a stair, a medicine ball, a buso ball, a stack of books . . . you get the idea!

Do a number of these on one side, then switch sides to even it out.

Easy Peasy!

Here's a Pyramid Challenge:

8R (right arm elevated)

8L (left arm elevated)

4R

4L

2R

2L

4R

4L

8R

8L

Rest when needed.

ENJOY!

Lower Abs Trifecta

I know I have posted this before (check it out here), but I did this routine this morning and holy toledo my abs were BURNING! Here it is again, because it's THAT good!
The Lower Abs Trifecta: (That's a link to the site I found it on, but here's the breakdown)

Abs Pulse Ups:

Lie flat on your back, on top of a flat bench or on the floor, hands under the behind.

Focus–tighten your core. Brace your abs. Do a leg lift until you legs are 100% vertical. Your body should form a 90 degree angle. That’s your starting position.  SQUEEZE your butt & lower abs and use your hips to push your legs directly upwards. Hold at the top for 1 second, slowly lower and allow your butt to touch the bench, and then immediately pulse back up for the next rep.

Repeat for a set of 15.

Reverse Crunch:

Lie flat on your back, feet at tabletop, arms out to the sids. Bring the knees toward your chest, lifting with the lower abs. Return to start.

(I also add the upper body to this after the first rep where you bring your elbows to your knees! Say "burn baby, burn!")

V-Hold:

Keep your back straight, abs engaged. If you need to simplify the move, bend your legs, or hold the sides of the knees for support. Hold for 30 sec.

TRX Pike

If you have access to a TRX Suspender, USE IT! This crazy contraption

is an amazing tool to define and sculpt your body! 

One of my favorite ABS move is the PIKE. It is very challenging, but awesome!

Start in plank position. Pull your feet in while your booty goes up (like the picture!)!

Then you return to the plank. 

You can also do this move with one of those huge workout balls, 

but I like it on a TRX Suspender better!

Shoot for 3 sets of 8!

ENJOY!

Lower Abs Attack

Sticking with my ABS week, here is a favorite of mine for YEARS now! I originally

saw it in SELF Magazine as a move to lose the belly joy after having a baby.

You can use a ball for this, or something that slides on a wood or tile floor (like paper plates or a towel

under your feet while in plank work really well. Same idea of the move just a little different!). The key

is to keep in a plank position and use those abs to pull your knees towards the chest.

I either shoot for 16 reps, or 1full minute. Repeat this 3 times!

ENJOY!

Park Play

It's officially summertime and I've already found myself at the park MULTIPLE times

and I've come to the conclusion that I get BORED at parks.

As a mom, I generally get to sit on the sidelines and just relax. 

As a mom to a TODDLER however, I now actually have to follow him around 

making sure he doesn't hurt himself (or let's be honest, others.)!

So here is a move to give you something to do as you stand next to your child to make

sure they don't take out another child . . . and it's done on the MONKEY BARS!

HANGING KNEE RAISES

I would shoot for the middle picture for most of us out there. If you can get to picture

three, you are a ROCK STAR and should try it with your legs straight.

The nice thing about monkey bars is the fact that most of us are tall enough that our

feet will touch the ground so if we need a little "umph", we can jump into

it. The key is to NOT have to do this though and use your abs to do the knee lifting.

Just imagine the 6-pack that you are creating . . . one park trip at a time!

ENJOY!

Oldie but Goodie

I have the tendency to look for the newest and greatest move when planning out my classes, 

but every now and then I pull out and old classic and FEEL it for the next couple days.

The latest OLDIE but GOODIE: Basic Crunch on a Ball.

I remember when these balls were crazy popular a few years ago, and 

I know thanks to that craze, must of us have these floating around our house, 

and most gyms have a collection.

Lie back with your lower back on the ball, and perform a crunch.

The added bonus of a ball, is your head will go lower than if you were just on the ground

which makes the crunch deeper. I feel it throughout my entire stomach region,

which is a total bonus for more bang for your buck (or more burn for your crunch!)!

Try it out (again) if it's been a while. Do as many reps of 16 as you can or just shoot 

for 100 total crunches. I almost guarantee you will feel it tomorrow!

ENJOY!

Quickie!

One minute of each move followed by a one minute break. Repeat 3 times.

Pushups (with one arm raise at top)*

Mountain Man

Plank

Total Time: 12 minutes!

(Your shoulders WILL hate me tomorrow!)

ENJOY!

*Alternate the arm lifts with each pushup. Touch your back, shoulder, or reach to the side or the front for a nice pause in a one armed plank, then repeat a pushup and switch arm lifts. Does that make sense?!

Challenge!

Today's Challenge!

Plank

So, you know how I'm in the boot camp group that basically kicking my butt into

gear and making me eat better?! Well, today, at the end of a crazy workout

in which Dr. Evil said he was taking it "easy" on us, we had a PLANK OFF!

I held the record at 4 min 21 sec. And then his next group came in and another girl beat me

with a time of 4 min 35 sec, and then Dr. Evil beat her with a time of 5 min 35 sec!

Today's challenge: Plank it! 

See how long you can go! I honestly want you to beat my time!

Let me know how it goes!

The only rule: you have to keep your knees OFF the ground.

You can be on your elbows, or hands, keep the legs together or separated.

Just keep those knees UP!

ENJOY!

Warrior Training: Day 7

Hard CORE

It's a fact: if you have a rocking core, you just look like a WARRIOR! 

Here's a nice little exercise to get you there!

BASIC CRUNCH (upper abs)

KICK UPS (lower abs)

OBLIQUE CRUNCH (obliques)

PLANK (whole enchilada)

SUPERMANS (lower back)

1 minute per move--with the oblique crunches do 30 sec per side.

Repeat 3 times!

Total Time: 15 minutes

Basic Crunch: didn't realize it was the muscle picture!

Kick Ups: from here, kick your feet towards the ceiling using your lower abs and return to start.

Oblique Crunch: make it easier by only lifting the top leg.

Plank: Can be done on elbows, hands, knees, or feet. 

Superman Variations: A) legs only, B) upper body only, C) both together or flutter.

ENJOY!

Pyramid Abs

For todays workout, you can either use a TRX Suspension Trainer (LOVE) or a basic

workout ball (also love)!  We are going to be doing BALL ROLL INS or TRX CRUNCH, and PUSHUPS!

Ball Roll Ins--Pushup will be done from A.

TRX Crunch and Pushup

 The Workout:

9 Crunch/Roll ins : 1 Pushup

8 Crunch/Roll ins : 2 Pushups

                              7 Crunch/Roll ins : 3 Pushups
                              6 Crunch/Roll ins : 4 Pushups
                              5 Crunch/Roll ins : 5 Pushups
                              4 Crunch/Roll ins : 6 Pushups
                              3 Crunch/Roll ins : 7 Pushups
                              2 Crunch/Roll ins : 8 Pushups
                               1 Crunch/Roll in : 9 Pushups

                                                ENJOY!

Pin This: Burpees from Hell (not really, but I thought I would be dramatic!)

Burpee/Squat Pyramid

Fun Kat Fact: I just ordered this same bra in black and I'm SUPER excited for it to show up!

Pin Here

Original Post Here

The Breakdown:

9 Burpees: 1 Squat

8 Burpees: 2 Squats

7 Burpees: 3 Squats

6 Burpees: 4 Squats

5 Burpees: 5 Squats

4 Burpees: 6 Squats

3 Burpees: 7 Squats

2 Burpees: 8 Squats

1 Burpee: 9 Squats

Basically by round two I was sucking for air! I thought squats would be the "break" as

my body recoups for the next set of burpees, but your legs are engaged the whole

time so the legs are SCREAMING by the time the squats occur! Great drill! Stellar on its

own or in addition to your regular workout! I'm scared how my body will be feeling tomorrow!

ENJOY!

Pin This: Yoga for Weightloss

Yoga for Weightloss

Pin Here

Website Here

This originally came from an article in Prevention, and I'm telling you, Yoga is great, but these 

moves make it a little more challenging, which I LOVE! Here are my favorites:

Chaturanga Push-ups

Bridge with Leg Lift

Downward Dog to Knee Tap

Reverse Warrior to Side Angle

Warrior III with Crunch

These moves are really great and really engage the core! I love the stretching aspect  the moves also,
and you will feel your muscles go crazy with the challenging moves! Big Fan!

ENJOY!

Pin This: 300 Abs

300 Abs

Pin Here

Link Here

What I like about this abs routine is that it took under 10 minutes (but I took no rests), 

and covers basically all your abs. I would add some back extension to really 

make sure your core is covered though, because you need to strengthen your lower back in addition

to the abs. I will definitely be using this in my classes, probably changing the numbers though!

Here are some helpful images for some of the moves!

Side Plank Hip Lifts

Oblique V-Ups

Reverse Crunch

Toe Touches

ENJOY!

Pin This: Medicine Ball Workout

Today's Pin: Medicine Ball Workout

Pin Here

Website Here

My thoughts: This workout is awesome! Burpees with the ball add an extra torture factor

that makes you core scream! I love Russian Twists, and Sit and Reach's (both of these moves

can be done with no ball or with a weight instead). Planks are stellar for the core, 

but adding the ball adds an extra balance challenge that engages the core as well. 

Toe Taps are honestly just a great way to get your heart pumping. 

This workout is definitely worth the PIN and definitely worth a try!

ENJOY!

Pin This: The Core Challenge

This week I'm focusing on Pinterest Pins. How many of us pin all these cool exercises and then 

NEVER actually try them?! This week I'm putting some to the challenge!

If you have any you would like someone to try out and review, let me know! 

Today's Pin: THE CORE CHALLENGE

Pin Here

Website Here

The Workout:

I actually really do like this. I've done it a couple of times now in my class and you will really

feel it. I've included some of the moves below. Honestly, the first time I did this,

I did something completely different for the bridge, and that is why I'm including pictures!

Try it out!

Bridge

Plank

Raised Plank

ENJOY!

Short on Time?

Ever find yourself short on time but desperate to fit in a workout?! 

Maybe a better question is if you ever DON'T find yourself short on time!!!

Here are three moves that you can bust out even 1-5 minutes and feel your heart pumping

and get your body rockin'! 

(two don't even require any equipment!)

Squat Jumps: Keep your feet hip width apart, squat down and then jump up out of it.

Do 10, rest 30 seconds. Repeat!

Burpees: Love them, hate them, they are effective!

Do 10, rest 30 seconds. Repeat.

Jump Rope: We could do this for hours as kids and now as an adult, I'm overly proud

if I can jump 20 times in a row without tripping up or huffing and puffing!

Shoot for a minute. Rest 30 seconds. Repeat.

Enjoy!