Compound It!

Compound moves are a great way to hit two birds with one stone. 

Double the work for half the time. 

Great, right?!

Here are a few Compound Moves to work your muscles!

 Lunge/Curls: Step forward into a lunge, add a biceps curl, step back to standing. Switch legs.

Works quads, behind, and biceps.

Plie Squat/Lift: Plie squat with your hands in front. As you go to stand, keep elbows out and pull

hands up. Press it back down and return to squat.

Works inner/outer thighs, behind, quads, hamstrings, upper back.

Squat Press: Holds hands together, palms in. Squat and as you raise to standing, press

your hands up. Return to start.

Works quads, behind, shoulders.

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!

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!

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!

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?!

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!

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!

Pyramid Ball Toss/Squat

Today's Pyramid involves medicine ball wall throws and regular or plie squats (I'm honestly never picky!). If you are doing the toss, make sure the wall you are throwing it up on is solid! Otherwise, you can do what this lovely pictured fellow is doing and just do a shoulder press. You can use a basketball if a medicine ball is not available, otherwise, I like a 6lb-10lb medicine ball.

Here we go:

9 Ball Tosses - 1 Squat

8 Ball Tosses -2 Squats

7 Ball Tosses - 3 Squats

6 Ball Tosses - 4 Squats

5 Ball Tosses -5 Squats

4 Ball Tosses -6 Squats

3 Ball Tosses - 7 Squats

2 Ball Tosses - 8 Squats

1 Ball Toss - 9 Squats

Enjoy!

Pyramid: Pushup/Shoulder Press

Here's a fun challenge to work your chest and shoulders!

 It's a PUSHUP/SHOULDER PRESS PYRAMID!!!

How it works:

(and I should just mention right off the bat, that I do the pushups on my knees, and from kneeling position, do the shoulder press).

1 Pushup/ 1 Shoulder Press

2 Pushups/ 2 Shoulder Presses

3 Pushups/ 3 Shoulder Presses

4 Pushups/ 4 Shoulder Presses

5 Pushups/ 5 Shoulder Presses

6 Pushups/ 6 Shoulder Presses

7 Pushups/ 7 Shoulder Presses

8 Pushups/ 8 Shoulder Presses

9 Pushups/ 9 Shoulder Presses

8 Pushups/ 8 Shoulder Presses

7 Pushups/ 7 Shoulder Presses

6 Pushups/ 6 Shoulder Presses

5 Pushups/ 5 Shoulder Presses

4 Pushups/ 4 Shoulder Presses

3 Pushups/ 3 Shoulder Presses

2 Pushups/ 2 Shoulder Presses

1 Pushup/ 1 Shoulder Press

Fun, right?!

Option 2:

1 Pushup/ 9 Shoulder Presses

2 Pushups/ 8 Shoulder Presses

3 Pushups/ 7 Shoulder Presses

4 Pushups/ 6 Shoulder Presses

5 Pushups/ 5 Shoulder Presses

6 Pushups/ 6 Shoulder Presses

7 Pushups/ 3 Shoulder Presses

8 Pushups/ 2 Shoulder Presses

9 Pushups/ 1 Shoulder Press

ENJOY!

Pin This: Yoga for Weightloss

Yoga for Weightloss

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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!

Move for the Day: Buso Ball Burbees

Want a single move that will attack your whole body?! Try burpees with a buso ball! 

Here we have a regular burpee . . . let's be honest, these are terrible by themselves!

Now do the same move with a buso ball! I find they are easier (for the fact that you have to 

go slower), yet you will feel a burn in your shoulders after about 4 thanks to the

weight of the buso!

Today's Challenge: Make it a Tabata! 20 seconds on, 10 seconds off for 4 minutes.

With or without the buso ball, these will NOT disappoint! 

Move for the Day: Handstand Pushups

Today let's talk about a crazy way to sculpt your shoulders! I give you: 

HANDSTAND PUSHUPS!

It's definitely straight out of a Crossfit style workout! Use the wall as your support and bend your elbows as much as you can and push back up. Voila! You have a handstand pushup!

If that's a little to extreme for you, I give you option #2. 

SHOULDER PUSHUPS!

Start out in Downward Dog position, arms slightly wider than normal. Bend at the elbows

until your head is close to the ground and then push them straight again.

Try it out! See what you are made of!

Enjoy!

Top 10: Resistance Bands

Resistance Bands are inexpensive, light, and can be used everywhere! They are a great tool

for at-home workouts or stroller groups! I use them occasionally in my sculpting classes

too because they are a great way to make your muscles work differently!

Here are 10 great moves you can do anywhere to attack your body!

(I conveniently used a bunch of these moves in my class last night, so I added my thoughts! Yay!)

-one-

Front Extensions

Keep your back foot on the center of the band and tighten your core as you lift your

arms straight up to shoulder height. Control the arms back down to start.
(Kat's note: two thumbs way up!)

-two- 

Flutter Kicks

(this picture is no help)

Put your feet in the handles, and hold the band in the center. Scissor your legs, so when the right

one is down, the left is up and switch. Play with the tempo to see what works your legs the best!

(Kat's note: Just eh. If you play with the resistance you can get it to really work your glutes!)

-three-

Standing Row

I like this variation of the row because with the balance challenge you are engaging your core!

Lift one leg up-band under foot-and pull those elbows back, squeezing your shoulder-blades as you do.

Repeat 8-16 times and switch sides.

(Kat's note: I ended up wrapping my band around my foot once to add resistance and holy moly this was hard and a great balance challenge!)

-four-

Lat Pull Downs

I really don't think I could explain this better than the picture. Enjoy!

(Kat's note: I felt this in my upright arm. It's a goody!)

-five-

Triceps Press Up

Keep your arms straight by your sides as you press them to the back, keeping your spine nice and

straight. Press as high as you can and slowly bring back to the start. Can add pulses.

(Kat's note: HARD!)

-six-

Basic Row

Sit tall with the band around your feet and crossed creating an X. Pull the elbows back to perform

the row. Palms in and elbows back or palms down and elbows out and high.

-seven-

X-Raise

Stand with feet hip-width apart, the end of a band under each foot. Hold the other end in the opposite hand so bands crisscross in front of you, hands at sides. Bend knees and squat, extending arms out slightly to sides. As you straighten legs to stand, simultaneously reach up and out (as shown). Return to squat for one rep. Do 12 reps.

-eight-

Outer Thigh Press

Band under feet, band crossed. Open your legs, keeping the resistance on the outer edges of the 

feet, and return to start. Works those forgotten hip flexors and outer thighs.

(Kat's note: BIG fan of this one! I will definitely be using it more often!)

-nine-

 Basic Shoulder Press

Once again, I think the pictures speak for themselves!

-ten-

Biceps Curl

You can change the intensity of this move depending on where you stand on the band.

The closer it is to the other handle, the easier this will be. Repeat 8-16 times on one side then switch.

Thanks for joining me the past 10 days for the Top 10!

Top 10: Exercise Ball

The exercise ball. So versatile and an effective tool to strengthen your core and the rest of you!

-one-

Back Flies

With the ball at your hips, and weights in each hand, squeeze your shoulder blades together 

as you lift your arms. This will work your total back!

-two-

Bicep Curls

Use the ball to stabilize your arms as you perform the curl.

-three-

Chest Press

Keep the ball at your upper back, hips pressed up. Bring the arms down across the chest and 

press back up. You will feel this in your chest, and your glutes!

-four-

Stretching

The ball can be used in stretching tool as well as a sculpting tool. My favorite is a simple back

bend. The ball supports your body as you stretch it out!

-five-

Basic Crunch

On the ball, this crunch takes on a whole new dimension making it hurt! (in a good way, I swear!)

-six-

Hamstring Roll-ins

Misery. Keep those hips up, feet on the ball, and as you roll in the feet towards you, 

prepare to hate me.

-seven-

Hip Press

Feet planted on the ball, press the hips straight up and return to start.

Great for the glutes.

-eight-

Pendulum Abs

Pass the ball from your feet, to your hands, keeping the lower back down the whole time.

-nine-

Leg Lifts

This is an advanced move. Start in plank position. If you feel like you have the balance down-

lift one leg at a time, squeezing the glutes as you do. Repeat 8-16 times and switch legs.

-ten-

Wall Squat w/Front Extension

Start with the ball at your lower back, pressed against the wall. Squat down to a seated

position and back to standing. Can make it a one-legged squat or add a front arm 

extension, biceps curls, or t-raise to the squat.

More great moves here and here.

Top 10: Barbells

Today's top 10 is another tool found in most garages, basements, and spare bedrooms because it's

 the one tool most guys want in their home gym! BARBELLS! Great sculpting tool for both

men and women. General reminder, make sure you have a spotter, just for the safety aspect!

-one-

Deadlifts

Keep your back straight, knees soft, arms about shoulder width apart. 

This is a move you will be able to add quite a bit of weight to (I would do 20 lbs) and handle it!

-two-

Back Squats

Hold the bar just behind your head, on the top of your shoulders. Squat down, like you are 

sitting in a chair, and come back up to standing.

-three-

Plie Squat-Elvis Style

I LOVE this move! Start in a plie squat, slowly pivot on one toe and turn to a lunge position.

Slowly return back to the plie squat, and back up to standing. Repeat on the other side.

-four-

Bicep Curls

Hands about shoulder width apart. Hands up or hands down, elbows stay in tight as you do the curl.

-five-

Front Squat

Hold the bar in front of your chest as you squat down into a seated position.

-six-

Row

Lean forward in a slight squat position, back straight, hands shoulder width apart. 

Drive your elbows back as you squeeze your shoulder blades together.

-seven-

Shoulder Press

Start with the bar on your shoulders, hands slightly wider than shoulder-width apart. 

Press straight up, and back to start.

-eight-

Shoulder Shrugs

Hold the bar shoulder-width apart. Keeping the bar down, shrug your shoulders up, squeezing

then at the top, then release back down.

-nine-

Upright Row

With a narrow grip, bring the bar up-leading with the elbows, bringing the hands up to the chin.

Release back to the start, controlling the movement down.

-ten-

Chest Press

This move can be done on a straight bench, incline, or decline to work the muscles.

Hold the bar with hands about shoulder-width apart, and arms straight up.

Carefully bring the bar down, aligned with the chest, and then press it back up.