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!

I Am A Stupid Runner

I am not a runner. I pretend I am. I wish I was. I dream of being one.

But when push comes to shove, I really suck at running and am pretty stupid when I do run.

Case in point: I just got back from a run. It's 5:20pm and +90* and JULY! 

See where my brains are lacking!

To add to it, I have not run in over a month, and I decided to do my loop which is around 2.5-3 miles.

To you REAL runners out there, this is pathetic. 

To runners like me, this is a descent run!

So here is my advice based off of experience on running!

(Keep in mind, if you are a REAL runner, this obvious doesn't apply to you because you know what you are doing!).

DON'T RUN ON AN EMPTY STOMACH

(this doesn't mean eat right before you run, but make sure you have had something about an hour before).

STAY HYDRATED

(before, during--if needed--and after. If you are going on a shorter run, you probably won't need much during.

For a longer run, you may need to drink during or add electrolytes ((found in drinks like Gatorade))

 to keep your body the fine tuned machine it is!).

KEEP AN EYE ON YOUR HEART RATE

(I have a heart rate monitor and I know my maximum heart rate I should be hitting is 190. 

((to find yours, just go 220 - your age))

When I'm running, I like to keep mine between 160 to 180. Today I found mine hitting 190. 

This was accompanied by tingling in my arms and legs. I took this as a sign to slow down and walk for a minute or two until my heart was back to a safer 170. Then I picked it up again. 

Whether you have a monitor or not, listen to your body and take a break if a break is needed. In the end, my "breaks" added only 2 minutes to my goal time. Not too bad and helped me avoid fainting!).

HAVE FUN

(I see no point in doing something that makes me miserable. If I run with good music and at a pace of my choosing, I actually enjoy myself and find I can go farther than if I have no music or am trying to keep up with someone. If you love to push yourself, PUSH YOURSELF! Make it enjoyable to you and it's more likely to become a great habit!).

Alright! There's my very on professional advice on running!

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!

A "hill" of a time!

Treadmill Hill Routine

(this is one of those routines that I care more about incline than speed!)

((I do most at speed 4--for a speedy walk--until indicated))

Incline 0: 5 minute warmup

Incline 2.5: 2 minutes

Incline 5: 2 minutes

Incline 7.5: 2 minutes

Incline 10: 2 minutes

Incline 12.5: 2 minutes

Incline 15: 2 minutes

Incline 10: 1 minute

Incline 5: 1 minute

Incline 0: 1 minute

(Slow down to 2-3 speed)

Incline 0: Shuffle Right: 1 minute

walk straight: 15 seconds

Shuffle Left: 1 minute

walk straight: 15 seconds

Incline 5: Shuffle Right: 30 seconds

walk straight: 15 seconds

Shuffle Left: 30 seconds

walk straight 30 seconds

Incline 10: Shuffle Right: 30 seconds

walk straight: 30 seconds

Shuffle Left: 30 seconds

walk straight: 30 seconds

Incline 15: Shuffle Right: 30 seconds

walk straight: 30 seconds

Shuffle Left: 30 seconds

walk straight: 30 seconds

Incline 12.5: Shuffle Right: 30 seconds

walk straight: 30 seconds

Shuffle Left: 30 seconds

walk straight: 30 seconds

Incline 7.5: Shuffle Right: 30 seconds

walk straight: 30 seconds

Shuffle Left: 30 seconds

walk straight: 30 seconds

Incline 2.5: Shuffle Right: 30 seconds

walk straight: 30 seconds

Shuffle Left: 30 seconds

walk straight: 30 seconds

Incline 0: 5 minute Cooldown

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)

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!

10 Minutes to Lift

Today we are lifting for 10 minutes! 

THAT'S IT!

The catch: I want you to go as hard as you can for that 10 minutes!

(Use whatever weights you have, 5lb+ and bust out as many reps as you can!)

plie squat

The Drill

10 squats

10 bicep curls

10 plie squats

10 shoulder presses

10 pushups

repeat-repeat-repeat-repeat-repeat until you 10 minutes is up!

ENJOY!

Back in the Saddle

I find that nothing is rougher than coming back from a week's vacation of eating crap

during long drives and seriously sitting there for hours. 

In response to that, I'm ready to kick my own behind into gear and get back into the swing of things!

Today's Workout: Get Movin'

(this can be done on the streets, on a treadmill, on a bike, on a stairclimber, or on an elliptical!)

Think scale of 1-10. 1 is overly easy, 10 is miserable and fast.

5min-Warmup (level 3)

5min-Jog (level 5)

2min-Run (level 7)

2min-Jog (level 5)

2min-Run (level 7)

2min-Jog (level 5)

1min-Sprint (level 9)

1min-walk (level 4)

2min-Run (level 7)

2min-Jog (level 5)

2min-Run (level 7)

2min-Jog (level 5)

2min-Sprint (level 9)

5min- Cooldown (level 3)

Total Time: 35min

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!

New Spin Mix

I don't know where my brain is these days! It's late, and I'm about to head to teach my THIRD class

 for the day (maybe that's where my brain is!), and it happens to be SPIN!

Since I'm constantly bored with my own mixes, here is the latest!

Basically I just mixed a bunch of my fave songs into yet another mix!

Gameplan:

Whistle: Warmup

Yummy: Standing Warmup

Thnks fr th Mmrs: Sprints

Girls: Hovers

Bang Bang: Sprints

Not My Name: Jumps

Beautiful People: Everything

Pepper: Climb

Rollin': Climb/Sprints

Bleed it Out: Run on beat

Tears from a Gun: Sprints

Big Butts: Backwards

Run: Everything

Last Goodbye: Cooldown

Roses and Butterflies: Cooldown

ENJOY!

Warrior Training: Day 8

Take it to the Water!

(I googled this picture, but it gives you an idea of potential water obstacles!)

Did you know some of the obstacles are water related? We are talking trudging through a river, crawling through mucky water, or running across floating catamarans. 

So how does one prepare for these?!

BY GETTING WET!

Most of these drills will work best if you have access to a shallower pool. 

If it's deeper than 4-4.5feet, a kick board might be your best bet!

Here are some drills to do in the pool to push your body and get you ready!

Warmup: Jog the length of the pool (5 min)

Sprint length of pool, jog back (10 times)

Noodle Jumps (lets do 100!)

Push Ups (go until your arms feel like they will fall off)

Sprint length of pool (10 times)

Cooldown: Jog length of pool (5 min)

Noodle Jumps-you jump over and back for 1 rep!

Pushups-Just like you are getting out of the pool. It burns after a bit!

Bonus: Water is easy on the joints and you will be fighting resistance in every move

so kind of getting more bang for your buck. Plus: No one cares what you look like in your

swimsuit, so jump on in and burn some calories!

Enjoy!

Warrior Training: Day 6

My mini-Warriors!

"Fun" Hill Run

This routine will basically be for gymers-not so much outside running 

(based on the fact that at least here, we have no hills!).

Pick your pace-you know you best, but don't be afraid to push yourself!

Warm Up--5 min

Jog--5 min

Jog--Incline 5--2 min

Jog--Incline 10--2 min

Jog--Incline 5--2 min

Jog--5 min (back to flat)

Sprint--1min

Jog--1 min

Sprint--Incline 5--1 min

Jog--Incline 5--1 min

Sprint--1 min (back at flat)

Jog--1 min

Jog--Incline 5--5 minutes

Run--5 min (back at flat)

Cooldown--5 min

Total Time: 42 minutes

Pyramid Planks

Alright, last pyramid for the week! Today we are doing Plank Jacks (where from plank position you jumping jack your legs out and in) and Mountain Man (both right and left leg come up for 1 rep).

This one is honestly not bad, so don't be afraid to repeat!

9 Plank Jacks - 1 Mountain Man

8 Plank Jacks - 2 Mountain Mans (or Mountain Men?!)

7 Plank Jacks - 3 Mountain Mans

6 Plank Jacks - 4 Mountain Mans

5 Plank Jacks - 5 Mountain Mans

4 Plank Jacks - 6 Mountain Mans

3 Plank Jacks -7 Mountain Mans

2 Plank Jacks -8 Mountain Mans

1 Plank Jack -9 Mountain Mans

Enjoy!

Running Like in High School (except I was the lazy girl in track!)

(and Yes, I realize I look ridiculous in this photo!)

In honor of my latest run and my next race coming up, here is a little run training. 

 Reliving your high school track days is the probably the best way to geterdone!

Total Mileage: ~3 miles

1600 meter warmup

600 meter run

200 meter jog

200 meter run

200 meter jog

200 meter run

600 meter run

200 meter job

800 meter cool down jog: 

barefooted, backward along short end and forward long end of football field

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!

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!

Crossfit Inspired: Katrina Approved

This is one of my favorite Crossfit Inspired workouts!

I found out that I'm subbing a class Resistance Interval Plyo Something-or-other class at 8:30am

  (after teaching a sculpt class at 5:30am),

so this is what I'm going to make THEM do!

(I may sit there and sip some chocolate milk or something!)

*the numbers indicate how many you do per round, so 21 squats, 21 jump . . . then 18 squats, etc*

21-18-15-12-9-6-3

Squat (30+lbs bar)

Jump Jacks or Rope

Deadlifts (20+lbs)

Box Hops

Sadly, this won't fill the whole hour class, so we'll see what else I'll make them do. Try this routine at home! It's great and takes about 20 minutes after a proper warm-up! Add some

abs at the end and you have a stellar workout!

ENJOY!

Spring Break Break

It is Spring Break and my allergies have gone crazy, so I'm not thinking straight enough

to come up with some awesome workout for the day.

But one thing I DID do today was go to the park with my kids.

That IS a workout in and of itself.

So the challenge:

Go to the park and PLAY with your kids! 

(don't just sit and watch like I usually do).

Go SWING, and SLIDE, and CLIMB, and RUN!

See how fast you can get your heart pumping!

Your kids will LOVE you for it!

ENJOY!

Run Like Me (aka like you have A.D.H.D)!

I am TRYING to learn to like running, and pretty much failing at it. My problem is, if I'm

stuck on a treadmill, I don't have the attention span to just keep going.

My solution: Running to my Spin mixes! I speed up and add sprints, I slow it down

to walking if needed, and I sing along . . . a lot!

Here's the playlist:

Here's what we are doing:

1. Warmup

2. Nice Pace that you should be able to keep for 10 minutes

3. Speed up. RUN! (6+ for me)

4. Back to a happy tempo (I am usually at a 5-5.5)

5. Speed! Run FASTER than #3 (6.5-7 for me)

6. Happy Tempo

7. Maybe add some incline or speed!

8. Happy Tempo

9. Speed up (6) and then Sprint for Chorus (7.5)! It's short!

10. Cool down/Catch your breath!

This should be about a 5k if you run at a tempo of 5 or more! 

ENJOY!