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!

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!

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!

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)

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!

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!

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?!

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 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!

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

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: 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!

Challenge: How Many Can You Do?

I'm not gonna lie. I'm still feeling like crap! Dang allergies!

AND I had to go to the dentist today, so my face is still slightly numb!

(The plus side, my dentist is a hottie! AND I have 3 kids with him!)

As a result, it's 4:30pm and I'm finally posting a challenge for the day!

Today's Challenge: How many PUSHUPS can you do in 3 minutes?!

3 Minutes!

That's EASY, right?!

Try it! And let me know!

(I'm going to go take some more medicine before my lifting class tonight!)

ENJOY!

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: Dumbbells

Today's tool of choice . . . Dumbbells! You can find these at any gym, and possibly

in any garage of most guys out there. You can get a full body workout with

as light as 3-5lbs or as heavy as you can handle! Great tool!

-one-

 One-legged Deadlifts

Keep you back straight and neck lined up with your spine. Keep

the knee soft as you bend forward, feeling a slight stretch in the hamstrings.

Bring it back up to standing. Repeat 8-16 times then switch legs.

-two-

Bicep Curls

Palms up, palms in (hammer curl), or palms down. Keep elbows in

tight as you perform the curl.

-three-

 Front Extensions

Keep shoulders down, body straight as you bring arms straight in front,

creating a 90* angle and then back down. Can bring it all the way up 180*, straight

overhead, and then slowly bring it back down.

-four-

Chest Press

Start with arms straight up. Bring elbows down, creating a 90* angle

and press straight back up.

-five-

Pushup Kings Press

Start in plank position. Do one pushup and bring right elbow up to a row.

Return back to plank--pushup--bring left elbow up to a row. Alternate until you can't!

-six-

Reverse Fly

Keep upper body leaned forward, spine in alined. Open up the arms while squeezing your

shoulder blades together. Bring arms back down to start.

-seven-

Front Lunge Twist

Start with feet hip width apart. Step forward into a lunge, keeping knee stacked over ankle.

Twist your body towards the front leg. Return to center, then push off the front

foot back to standing position.

-eight-

T-Raises

Start with hands by your sides. Raise the hands straight out to your sides creating

a T in your body. Add to it by keeping your palms forward and rainbowing

your arms all the way up to above your head and back down.

-nine-

Triceps Kickback

Palms toward the body, palms back, or palms forward. Keep the elbows back,

body leaned forward. Kick the hands back, engaging the triceps and bring back to start.

-ten-

Weighted Surrender

Lie flat on your back, hands over the head holding a weight. Roll up into a sit-up, 

keeping the hands raised up, and then roll back down to start.

Sexy Arms

Today we are going to focus on the arms! I love the look of lean sculpted arms 

with strong shoulders so you never NEED shoulder pads 

(you know they like to come back in style)! Here are some of my favorite ARM go-to 

moves. There is a lot of shoulder and triceps because those are generally 

most of our problem areas! Keep the weight light (5lbs will probably be great) 

and do 3 sets of 8 for each move!

Chest Press: tones chest, shoulders, and triceps.

 Bicep Curls: can do with palms up, in or down. I suggest do each round

in a different direction to change it up!

Dips: Straighten your legs or add weight to the legs to make these harder.

Pushup: works shoulders, chest, arms, and core. Go on knees to make it 

easier but try at least one round in "guy" style!

Reverse Fly: works the back of the shoulders.

Shoulder Pushups: Make sure you keep your behind in the air for these!

 Overhead Tricep Extensions: Keep those inner arms close to your ears to keep

your form nice on these!

Front Raise (or Front Extension): Keep your elbows "soft" (so not stick straight)

and tighten your abs as you raise and lower the weights.

T-Raises: I like taking two counts to go up and down with this move.

Keep it smooth though and if you feel like you are "jerking" the weights to

get them up, go DOWN on weight!

Triceps Pushup: Most of us NEED to do these on our knees! Keep the 

elbows in tight and remember you only have 8 per round!

Triceps Kickback: These can be done with palms facing in, down, and up.

I would suggest trying a different one per round to hit all that muscle!

ENJOY!