Top 10: Cardio

There are so many fantastic ways to get out there and get your heart pumping. Here is my top 10 list

 (as always, in no particular order), of great exercises that will improve your heart 

and torch some major calories! I've included an estimate of calories burned in 30 minutes 

for a woman that is 140lbs going at a moderate pace. I figure it's a nice general idea!

-one-

 RUNNING

With minimal equipment needed, you can do this anywhere and basically at any time. In a group

or on your own, running is a great way to improve your heart and your body!

Calories Burned: 315

-two-

SPINNING

Burning in the upwards of 1000 calories in a one hour class, spinning is a stellar way 

to sweat it out at the gym! The plus side, it's easy on the joints so perfect for those 

who love to work out hard but have bad knees!

Calories Burned: 366

-three-

(I couldn't say "no" to this picture!)
STEP AEROBICS
Some may say it's a dated class, but Step classes are fun and dance inspired, and high in the cardio
aspect! You will tone your legs and burn a ridiculous amount of calories as you step to the beat!
(Don't knock it till you try it! And those outfits are NOT required, but should be!)
Calories Burned: 333

-four-

BIKING

Need to get out in the open air but not a fan of running? Biking is the way to go!

On the way to work, school, towing the kids, or out on the trails, biking is a great way

to get the heart rate up and clear the mind!

Calories Burned: 267

-five-

KICKBOXING/BOXING

Whether it's on the bags, or just shadow punching, you will tone your arms, legs, and get a great

workout that your whole body will benefit from, inside and out!

Calories Burned: 333

-six-

BOOTCAMP

I use this word as a general term of random exercises put together to really push your body!

Best way to do it is with a friend or a group of friends to make yourself go harder!

You can do the moves anywhere and with any combination, and you will 

love the results you see in yourself!

Calories Burned: 266

-seven-

SWIMMING

Low impact on the joints, high impact on your body! You can't go wrong with the 

benefits of working out in the pool! Great way to create long, lean muscles and strengthen your heart!

Calories Burned: 233

-eight-

ELLIPTICAL MACHINE

What I LOVE about these machines, is you feel like your running without the pounding on the 

joints! Go fast, go slow, add climbs, or go in reverse! You will be sweating before you know it!

Calories Burned: 217

-nine-

STAIRS or STAIR CLIMBER

It's the machine you stare at when you are at the gym, or the things you look at as you run around

the track, but have you TRIED it yet?! Holy Moly! You heart will be pounding whether you

are going fast or slow, and your legs will be burning into perfection! Try it out! 

You will not be disappointed!

Calories Burned: 300

-ten-

WALKING

Deceivingly simple, yet ridiculously effective; walking is a great way to get out there and get in

shape! You can go it alone or with friends. Add weights in your hands, push a stroller, or just pick

up the pace! Roll your feet, lengthen your stride, and pump those arms. You WILL get a

stellar workout one step at a time!

Calories Burned: 130

Want to figure out your calories burned off YOUR measurements and pace? Click HERE for 

a great calorie calculator provided by SELF.

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: LOVED Workout Attire/Accessories

In my years of experimentation, and many times asking the advice of friends and fellow gym goers, 

I've come up with my list of the 10 most popular workout attire/accessories loved right now. 

If I'm missing something great, LET ME KNOW! I'm always looking for great stuff! 

And of course, these are in no particular order!

-one-

NIKE

click here for site

They are known for their amazing shoes, and the awesomeness which is Nike+. 

This tool links up your shoes to your smart phone, tracking your mileage,

speed, goals, and more! If that wasn't enough, my own spouse just got this:

which adds the coolness of GPS, as well as calorie counting (with a chest strap), 

and mileage info.  If you have a smart phone (which I sadly don't), and 

love Nike shoes (which sadly don't work with my messed up feet), then your possibilities are

 limitless with these cool products!

-nice plug for a product I can use, huh?!-

-two-

ADIDAS

click here for site

Adidas carries great stuff from shoes, to shirts, to pants, and more. My FAVORITE

thing they make is their capri pants! I think I'm on my 4th or 5th pair.

They fit great, have stellar compression (you know, to suck in what you need sucked in!)

and can be used for lifting, spin, running, step . . . basically anything! 

I usually get mine from TJ Maxx or Ross's to get them for cheaper, but would be at full

cost, they are not terribly expensive-usually running between $30-$60.

-three-

ASICS

check them out here

Shoes! Who doesn't love the crazy colors these babies come in?! I have been wearing

Asics for years thanks to their support and wider fit. These are definitely 

 my go-to shoes for all exercise activity I do! They have a range of shoe for the 

avid runner, down to the occasional walker, with prices to match. 

-four-

Lululemon

check them out here

Just because we are working out, doesn't mean we can't look amazing! Lululemon

carries the cutest workout clothes specifically designed for yoga and running.

Their fabric choices are adorable and their stock changes quite regularly.

But buyers beware, they are pricey! On the flip side, people swear by their clothes,

saying they are totally durable and the most comfy workout attire out there!

Wanting a sale?! Well, I got you covered there. Their sale items are a mystery to find, 

so here is how you do it! In the SEARCH box type "we made too much" and it

will take you to the sale page. (or just click here!)

-five-

PUMA

their site

Puma carries a nice array of workout attire and shoes, but you wanna know what I love?! 

Socks!

I know, it sounds slightly ridiculous! But I love their socks. They are a perfect

fit in my shoe, they never slide down, they are tight so they don't bunch,

and they come in fun colors and sizes that my whole family can (and does) wear!

Also, I find them all the time at TJ Maxx and Ross, so I can get them cheap.

Total win-win in my book (and the ad photo doesn't hurt either)!

-six-

Under Armor

check it here

They carry everything to dress for success while training, but the one item

I have had many friend LOVE, their bottoms! Whether its shorts, capris, pants,

fleece pants to wear over their shorts . . . people LOVE these! They come in tons of

cute colors and designs ranging from crazy to mellow, so anyone could find the style they

like. Their site always has an outlet section, so finding a good deal isn't too hard!

-seven-

Target

check 'em out here

I don't know too many people who don't LOVE Target already, but have you

ever checked out their workout attire?! Their pants are great, but their TOPS! Oh,

heavens! I love their tanks! They originally are just under $13, but, hello, it's

Target so you know they are on sale all the time. They fit tight in just the right spots and

loose in the right spots and now come in fun designs and colors! And who doesn't love a cute 

jacket to wear over your tank?! LOVE! Nice bang for your buck, and will still

 make you the cutie in class!

-eight-

Polar Heart Rate Monitors

their site

If you are actively trying to lose weight or achieve a certain fitness goal, a heart rate

monitor is a great tool. My favorite brand, Polar. They come in cute

colors, and a whole array of sizes and styles to find what works for you. Why I like them:

you put in your age, weight, height, gender, and it will calculate your heart rate range 

(or you can change that, which I did when I was pregnant), and will give you alerts when you are where you should be, calculates your calories, and the time you were in the fat burning or cardio zone. 

More hardcore athlete? They have watches specifically for weight training or triathletes too!

You can get one for under $100 (or in the upwards of $400), and are available at most sporting good stores (or online!). The chest strap just fits under your bra, so really, what's one more band there! 

I love mine and love to workout with it!

-nine-

Old Navy

their active line here

When I was looking for a new pair of workout pants, I can't even tell you how many people

mentioned Old Navy's compression pants! They come in way cute styles and colors

and the rear view is CUTE! The other plus side, they are under $25! Check them out for

cute tops and bras as well!

-ten-

Athleta

their site

I have loved Athleta for years after first discovering their awesome swim suits!

They actually ran true to size and the colors and patterns were so great! Since then, I've 

fallen in love with their bras, workout tops, and just ordered me some pants that I'm hoping 

are as cute as they are pictured! They have the cutest styles for working out--specifically designed

for yoga, swimming, triathlons, running, etc--or just an active lifestyle with their adorable 

hiking skorts, jackets, hats, and jewelry that could make any Moab-goer jealous!

Their prices can be a little on the high end (just under Lululemon's) but again, you are going

for style and durability. AND they always have a great selection on sale! Check them out!

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: 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.