A Week of Push-Ups!

This week we are focusing on Push-Ups and some of the variety of push-ups I've talked about on this blog will be demonstrated on #katsmoveoftheday starting with the breakdown of a BASIC PUSH-UP, and then also ELEVATED FEET, ELEVATED HANDS, GRASSHOPPER, and STAGGERED. 

As I make the videos, I'll add the link to this page or just check Instagram daily for the new move!

ENJOY!

Tabata Time

We know the drill of Tabata's now. 

20 sec on, 10 sec off for a total of 4 minutes.

Take a 1 minute break between rounds.

Today's Rounds:

ONE

Skaters

TWO

Plank Jacks

(move breakdown)

THREE

Pushups

FOUR

Jump Rope

FIVE

Prisoner Squats

(move breakdown)

Bootcamp 3

Run: 1 mile (or 10 minutes)

Prisoner Squat* 50 times (or 2 minutes)

Run: 1 mile (or 10 minutes)

Pushups: 30 "man" (or 1 minute)

Run 1 mile (or 10 minutes)

Full Sit Ups: 50 (or 2 minutes)

Done!

*Prisoner squats are done with your hands behind your head, chest still lifted.

"Man"=on your feet. NOT knees!

ENJOY!

Bootcamp 2

All you need is yourself, maybe a mat, and something you can step up on!

Warmup: 5 minutes (make this fun! do whatever warms you up!)

10 elevated pushups (feet on box or step)

10 triceps pushups (knees on floor is TOTALLY acceptable!)

10 box hops (add squat at top of step)

1 minute toe taps 

10 elevated pushups

10 triceps pushups

10 box hops

1 minute toe taps

10 elevated pushups

10 triceps pushups

10 box hops

1 minute toe taps

Cooldown: 5 minutes with stretching

ENJOY!

Bootcamp 1

I decided this week I'm going to focus on bootcamp style workouts.

Yes, this includes running and pushups and all that fun stuff!

Round One:

Run: 1mile (this can be done on a treadmill, on the trail, elliptical, etc. Walk when you need.)

25 Pushups

25 Situps

25 Burpees

25 Squat Jumps

Round Two:

Run: 1mile

25 Pushups

25 Situps

25 Burpees

25 Squat Jumps

Finisher:

Run: 1mile

If you are pressed for time, do Round One and then walk/run for .25-1 mile.

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?!

Tabata Time

I honestly do love Tabata's! What better way to knock out a quick workout?!

Do each move for 4 minute total (20 sec on, 10 sec break) so you should have 8 sets of each move.

donkey kicks (jump side to side)

Mountain Man (plank position, knees come to chest)

(2 minute break)

Burpees

(2 minute break)

Donkey Kicks (jump style)

(2 minute break)

Jumping Jacks

Total Time: 22 minutes

ENJOY!

Cardio Challenge

I think it's been awhile since I've had any real cardio challenges, so that is what we are doing today!

(Who doesn't LOVE to get their heart pumping and lungs burning?!)

Bonus-You do 100 Jumping Jacks and end with Burpees! 

I know you NOW want to try it!

Here you go!

20 Jumping Jacks

20 Mountain Climbers 

20 Jumping Jacks

20 Plank Jacks

20 Jumping Jacks

20 High Knees

20 Jumping Jacks

20 Dynamic Lunges

20 Jumping Jacks

20 Burpees

ENJOY!

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!

Pump It (louder!)

I'm going back to a "what we did today" post!

As most of you know, I teach a hardcore cardio class. 

Also, I recently joined in on a personal training bootcamp!

So combining these two awesome things, this is what we did today!

Weight Size: Heavyish. Probably 10-15lbs Dumb Bells

Sets of:

10-9-8-7-6-5-4-3-2-1

of:

Deadlifts

Rows

Cleans

Shoulder Presses

Front Squats

*My pictures are all with a bar. We used dumb bells. Either work just fine!

Dead Lift

Row

Cleans

Shoulder Press

Front Squat

Enjoy!

5-Day Detox

This WILL be me! (okay, maybe after a boob job!)

I've recently joined a group of amazing women in a boot-camp class under the evil eye of 

Dr. Daniel Scherer and his company Vimrise! The best part is we work

out 30 minutes a day, 4 times a week together in a hardcore, beat your body style (which you know

I love!).  The other part, is a diet to get us the results we want. Well, it should be no

surprise that I needed a major revamp of my diet! So we started out with a 5-day Detox.

I won't lie, I'm SHOCKED how doable this is! And this is me, queen of sugar!

Here's the plan:

5 MEALS

This is just 5 days for detox and to maximize the efficiency of your hormones

·      No grains, beans, starches or fruit

·      Drink 3 liters of filtered water each day: 16 ounces morning, midmorning snack, lunch, midafternoon snack, dinner, nighttime snack = 3 liters

·      No alcohol

·      Focus on lean proteins and veggies with some fats (olive oil, nuts, avocado, eggs)

·      Get ready to rock it!

It is time to give your body a break from grains, legumes, dairy, alcohol, caffeine and basically all sugars except those found in fruits and veggies.  You may feel deprived but remember, we are priming your body, liver, hormones and your mind for optimal fat loss.  It’s a challenging shift and extreme but you can do it for 5 days.  After day 5 we can get into easier clean eating and you’ll feel energized, focused and ready to melt that body fat. No more struggling due to unregulated hormones or a toxic liver.

Meal 1- (8am):

16oz-filtered water

3 scrambled eggs with spinach, kale and asparagus, small bowl of berries

OR

Breakfast Smoothie: 1 cup unsweetened almond milk blended with 1 scoop chocolate protein, ice and 1 tablespoon all-natural nut butter, baby spinach

Meal 2 – Snack (10am):

16oz-filtered water

Meal 3- Lunch (12pm):

16oz-filtered water

Huge greens salad (any veggies are allowed except carrots)

Protein source on top (chicken, turkey, fish or steak)

Olive oil and vinegar dressing

Meal 4- Afternoon Snack (3pm):

16oz-filtered water

4-5 ounces beef jerky

Sliced veggies

OR

Handful of 16 raw nuts

Sliced veggies

Meal 5- Dinner (6-7pm):

4-5 ounces of lean protein- any source (chicken, fish, turkey, steak, grass fed ground beef)

Huge mixed greens salad with olive oil/vinegar dressing

Side of green veggies- broccoli, asparagus, green beans are all allowed

Basically, it's a whole lotta of veggies and protein! I'm on day three, and day one was rough.

By the time I picked up my kids from school, I was STARVING and exhausted! But my snack was sub-par, and I had worked out about 3 hours that morning starting at 5am. I cheated dinner (honest Kat here) and had hawaiin haystacks but chowed on green beans and DID NOT eat dessert (insert singing angels here!).  Tuesday was better with an amazing chicken spinach salad for lunch, which helped

the hunger pains! I did cheat dinner again (it was a mess of a night) and did have cupcakes

which was a major sin, but they were good, but I was mentally sick after!

Today has been even easier. I had eggs for breakfast and a salad for lunch and my snack 

of almonds and jerky (I mix the two since 5oz of jerky is a little intense!) and feel good!

I haven't had a Diet Coke since Sunday and not craving it either! 

Most of the girls (myself included!) have already lost a couple of pounds!

And that's with me cheating. 

About CHEATING:

(this is gospel by Kat. I'm not a nutritionalist or a personal trainer. 

Just a certified fitness instructor who listens to her body!)

Listen to your body. We have one girl that has been really faint because the lack of food. 

I get really cranky because of the drastic diet change. My cheats may be an amazing light

dressing for my salad to give it a zing. Or maybe a dinner that does not fully meet diet guidelines.

I also LOVE water with a lemon slice or two. It's delish and I can drink it all day!

Do the best you can knowing you WILL feel better by eating cleaner! I PROMISE!

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!

Top 10: Drills Done Anywhere

Today's top 10 covers moves you can do in your living room, out on a run, in the gym, 

or wherever else you may find yourself working out! No equipment required, but calories

will be torched! Enjoy!

-one-

Squat Jumps

-two-

Pushups or Grasshopper Pushups

With the Grasshopper pushup, your bottom leg is perpendicular with your body, do a 

pushup, and then switch legs. AWESOME!

-three-

Curtsy Lunge

Make sure you step your foot back at an angle before you add the squat, then return to start.

Do 8-16 reps on one leg, then switch sides.

-four-

Plank or Walking Plank

Both moves engage the core and you will feel all through your upper body. If you "walk" the 

move, start in high plank (on hands) and step down to elbows, one arm at a time, 

and backup. Do eight with one arm leading, then switch lead arms.

-five-

Reverse Crunch

-six-

Burpees

Then end jump is optional. I'm happy just to stand and repeat.

Shoot for 20!

-seven-

Plie Squats

We know I'm obsessed!

-eight-

Donkey Kicks

Hands on floor, jump side to side on either 2 feet or 1 foot, (one foot looks like a messed up cartwheel!). Key here is "hang time". Try to keep in up in the air. 

You will feel this move in your whole body!

-nine-

Walking Lunge

Just don't let that knee pass your ankle!

-ten-

Frog Kicks

Knees wide, feet together. Start with the upper thighs on the ground. Control the movement  as you bring the feet up, and back to start. Great for your glutes and lower back.

We covered a lot of these moves in the post 30 Seconds of Misery found here and Ab-tastic found here.

Top 10: Kettlebell

Kettlebells. A newer tool that has hit the fitness scene and totally blown up! You can

use one or two and hit the entire body. Great tool for a home gym.

-one-

Front Squats

Holding the kettlebell in front of your chest, squat down like you are taking a sit.

Evening out the pressure in your feet, press back up to start.

-two-

Around the Head

Rotate the bell around your head carefully. You will feel this in your shoulders

and upper back. Repeat in move in both directions.

-three-

Around the Body

Pass the bell from hand to hand, around the body. Repeat in both directions.

This was a terrible explanation!

-four-

Overhead Triceps Press

Like all triceps press, keep inner arms close to the ears. Press back behind the 

head and press the bell straight up overhead.

-five-

Row

Keep body leaned forward, almost parallel to the floor. Start with one hand and pull the

bell straight back, leading with the elbows while squeezing with your back.

Repeat 8-16 times then switch arms.

-six-

Kettlebell Swings

Feet are wider than hip-width apart. Swing the bell under your legs and then straight in front 

of you or straight overhead, controlling the movement. Repeat.

-note, I have done these many times and without fail, will feel them in my upper back the next day!-

-seven-

Deadlifts

Start with bell on the floor. Keeping back straight and chest lifted, pick up the bell 

from a squat position, standing straight up. Slowly return to start and repeat.

-eight-

Figure 8's

Start with legs slightly wider that hip-width apart and lower to a quarter-squat position.

Keeping the back straight and the chest lifted, hold the bell in your left hand. Swing in around

the outside of the left leg and back between the legs, passing it to the right hand. Swing it 

around the right leg and pass between the legs again. Shoot for 1 minutes, switching

directions halfway through.

-nine-

Kettlebell High Pulls

Begin with feet slightly wider than shoulder-width apart. Place the bell on the ground between

both both legs an begin to squat, keeping core engaged, and grip the bell with one hand.

Using force from the hips, push through the heels to standing, pulling the bell

upwards while the elbow drives up. Lower back down and switch arms.

-ten-

Windmills

Start with feet wider than hip-width apart, weight in your left hand. Carefully raise it

straight overhead. Rotate your chest to the left and look up at the kettlebell as you

try to touch your right hand to the right foot. Pause, then return to start, keeping the left

arm extended. Do 5-10 reps before lowering the weight, then repeat on other side.

Bonus: Some great sites with more moves . . .

Greatist

Women's Health

ExRx (Turkish Getup!)

Top 10: Medicine Ball

For the next couple of weeks, I'm going to cover 10 various exercise tools and methods, with 10 great moves that goes with each one! To start us out, we are going through 10 great moves you can do with a Medicine Ball! Don't have a medicine ball? Just grab a basketball, soccer ball, or any stiffer ball. The moves will still apply!

-one-

Weighted Boat Rock

Keep the ball between the ankles. Come into a V-sit position.

Carefully rock side to side on the butt cheeks, keeping the abs tight.

 -two-

Big Circles

Start with hands above the head. Keeping your arms straight, rotate

arms around in a circle slowly. Continue in one direction for 10 times, 

then switch directions.

 -three-

Extension Pass

Lie face down, body lifted in a superman and extending the arms

and legs out in an X position. Toss the ball from hand to hand, keeping

the body lifted in the extension. Keep up for 20 sec.

 -four-

Pushups

Place one hand on the ball, and one on the floor, arms wide.

Perform 8+ pushups, and then switch sides.

 -five-

Balancing Burpees

Start in standing position. Squat down, set ball on floor, balance

as you jump (or step) back into plank position.

Jump (or step) both feet back in and stand or jump back into starting position.

 -six-

Toe Touch

Lie on your back, and raise legs straight up. Hold the ball above your head

with your arms straight. Keeping the arms straight, lift your arms and torso until

the ball touches your toes. Lower back down to starting position.

 -seven-

Toe Taps

With ball on the floor, tap the ball with your toe, alternating feet. 

Pick up the pace (think soccer drill) to get your heart racing.

 -eight-

Front Lunge Pass Under

Hold the ball and your chest and stand with your feet together. Take

a wide step forward with your left foot and lower into a lunge. As you lower, pass

the ball from your right hand to your left under your left thigh. Press through

your heel to quickly return to standing, grabbing the ball with both hands. Repeat

on other side. That's one rep. Do 20!

-nine-

Wood Choppers

Start with your feet slightly wider than hip-width, holding the ball at your chest. Twist to one side as you raise the ball over your shoulder. Quickly "chop" the ball down across your body. That's one rep. Repeat 15 times and then switch sides.

-ten-

Throw Downs

Start with hands over head, feet wider than hip width apart. Swing the ball down between

the legs as you come down to a squat position. Swing the arms back up to 

standing, arms over the head to start position.