Deck of Cards – Froggie Style

Sorry, guys. Life is a little bit hectic so while we’re doing 2-3 new workouts each week, they’re not always getting posted for those of you following online. I’m gonna try to pick that up a little bit.

I’ll try to play catch up this week a little bit as I’ve done a few brand new workouts myself up here in Hilton Head with limited weights access and truly only a treadmill at my disposal at the gym (and rain outside, booo!).

EQUIPMENT NEEDED:

  • Deck of Cards!!! (or iphone app that allows you to randomly pick a card)
  • Mat or semi-soft surface if needed (some of you hard core crew don’t need it!)
  • Towel/water
  • Watch/timer set for 30 minutes*

EXERCISES:
Flying Frog Push Ups
Prisoner Squat, Knee Up
Exercise Ball Ab Pass
Ninja Power Tuck Jump
JOKERS: 1) 60 seconds – Jumping Jacks 2) In & Out Abs

EXERCISE BREAKDOWN:
You know the deal. Set your watch for 30 minutes* or however much time you have available. 15 will work. 45 will work (if you wanna die). HA! Kidding.

Flying Frog Push Ups:
Start on ground on all fours, toes curled under, lifting knees about an inch off ground in a slight tuck position and then bend elbows slightly. This is your starting position. Now press through your palms and feet to pop body into air a few inches. STAY IN YOUR TUCKED POSITION! Land in your same slight tuck with elbows bent. Modification: Start on knees in modified push-up position and pop up with upper body only.

Left: Starting position.                    Right: In the air, hands and feet are BOTH off the floor.

Left: Starting position. Right: In the air, hands and feet are BOTH off the floor.

Prisoner Squat/Knee Up:

Ninja Power Tuck Jump:
Y’all know this one. And if you don’t, click here to read about it and watch a video. Remember: You just have to trust your body. Go for it. And when you do, it’s almost exhilarating. ALMOST.

Modification:
Today’s modification for this exercise is a Plank Frog Power Tuck Jump. Start in a full plank on your hands. Keeping hands on the floor, jump your feet in so they are just outside your hands (or as near to that as your flexibility will allow). Now quickly stand up, reaching your hands overhead and do a power tuck jump, knees up toward your chest and hands reach down and tap the top of your thighs. After you land on your feet, quickly place hands back down and jump back to a plank. That’s 1 rep.

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Feel the Burn – Stations Workout – 2/25

We’ve been doing stations a bunch on Mondays at our Body Blast class at the gym and wanted to share one of the set ups with you all.

Here’s the workout:
•  8 exercises
•  50/10 Tabata Style (20 seconds on, 10 seconds rest)
• 4 rounds of each exercise (4 minutes) before moving onto the next
• 30 seconds of rest between each exercise
• AMRAP (As Many Reps As Possible). You are responsible for pushing yourself til that bell dings!
• TOTAL WORKOUT TIME: 34:30 (including rest times)

YOU’LL NEED:
• about 10 feet of space
• 2 sets of 2 dumbells (a set of 3-4 lbs & 6-8 lbs each for beginners, 5 lbs & 8-10 lbs for advanced, 8 lbs & 15-30 for super advanced)*
• stability/exercise ball (these are the big huge ones. Don’t worry if you don’t have one!)
• exercise mat or rolled up towel for abs
• timer or clock
• water/towel

* If you do not have weights, you can still do this workout. You can also use exercise bands, or you can use something you have hanging around the house… soup cans, water bottles, etc. 🙂 Exercises that are marked with an asterisk (*) have weights or bands assigned to them. These are where you can find alternatives.

Make sure you do the exercises in order. Do not do exercise 1 for 4 minutes then skip to exercise 7. They’re designed this way for a reason! Let’s do this thing!

EXERCISES:

Close-Squat-with-an-Overhead-Press_slideshow_image

Only difference for us is that we’re doing this with our legs a little tiny bit wider than this. Just shy of shoulder width apart.

1) Squat/Overhead Press*: Grab your LIGHT set of weights. Stand with your feet and knees slightly closer than shoulder width apart, arms raised to shoulder level and bent at elbows holding weights by ears. Squat toward the floor, bending your knees and pressing your hips back as if you were sitting in a chair. Lower as far as possible without lifting your heels off the floor. While lowering, press your arms overhead, as if reaching for the ceiling. Press through your heels to stand back up and lower arms to start position.
*Use weights for as long as you can. When your form starts to suffer, drop your weights, but keep your arms moving through the same motion!
2)One Arm Side Tricep Push-Ups:

tricep one-arm pushup

This is the Once Arm Side Tricep Push-Up with your hand on top of your shoulder. The more difficult level would be to tuck that upper hand (her left hand) under her right armpit and reach up toward her shoulder.

Lay on one side with your knees bent 90 degrees and place your TOP hand on the floor in front of your chest, thumb touching your bicep on your lower arm. Now place your bottom hand on your top shoulder or in your armpit – your choice – if it’s tucked under your top arm it’s a little bit more challenging and prevents you from cheating! That arm isn’t gonna move. Lock it in place! Now push with your bottom hand into the ground to bring your upper body up, straightening out that arm to get the full extension. Your hip stays on the ground – you are lifting only your upper body off of the ground.

3) Marionette Push-Ups: Your arms should be on fire. That’s GOOD! Don’t let your form suffer. You can do these on your knees if you’re tired. Get in regular push-up position (knees or feet). Do a push-up. Press back up to the starting position and when you do, reach your right arm and your left leg out as FAR as they can go. You will be balancing on your left hand and your right knee/foot. Squeeze and hold this position. Now you know what it’s called a “Marionette” push-up! It’s working a TON of body parts: your arms, shoulder, core, back, quads, calves, etc.. Then lower your foot/knee and hand, and repeat, lifting your LEFT hand and RIGHT leg the next time. Alternate which arm/foot reach each rep. Remember: it’s the OPPOSITE hand and foot. Do not lift your RIGHT hand and RIGHT foot at the same time. 🙂 As many as you can in 50 seconds, then repeat 3 more times before moving on to exercise 4!

4) Bicep Curls*: Giving those shoulders a TINY break. We’re just going to do simple bicep curls. But here’s the catch. You have to do as many as you can in the 50 seconds you’re given. 4 times. This is not a slow, controlled exercise. This is a SPEED controlled exercise. Push yourself. You may use bands, weights, soup cans, water bottles, etc. Make sure you keep your elbows in line with your body (don’t swing) and bring your hands all the way up to your shoulders on each rep. Don’t cheat.

5) 4-in-1 SHOULDER BURN SERIES: Made up of four exercises, you’ll do them in order for each round. NO WEIGHTS. Stand tall with your arms extended out to the side, making a “T” shape with your body. Arms are parallel to the floor, extended straight out from your shoulders and your elbows are LOCKED. I don’t say that very often. I want these arms like poles. STRAIGHT. LOCKED. All the way down to your fingers. Then do these exercises for 50 seconds each. Once you’ve done one, you’re done with it. Take your 10 second rest, the do the next one in the next round.
Small Arm Circles Forward: Exactly as it sounds. Pretend your fingertips have chalk on them and you’re drawing SUPER SMALL circles with that chalk. Arms are locked. Circle arms forward.
Small Arm Circles Backward: Same as above, but change direction. Arms are moving backward now.
T-Overhead: Same starting position (the “T”). Raise your arms overhead, touching your fingers together, then lower to the T. Repeat.
Flexion/Extension: MINOR Change here. Your arms aren’t moving in these final 50 seconds. Just your wrists. Same “T” staring position. Then, without moving your arms, flex your wrists so that the palms of your hands are facing away from your body like they’re pressing up against the walls on either side of you. It is SO IMPORTANT that you flex HARD. I want you to feel this in your wrists. Now point them down, keeping fingers straight (the tendency is to bend at your knuckles – DON’T!), and pointing your palms toward your own body. You want to try to get your wrist to 90 degrees each direction. Now alternate, fast. Flex. Point. Flex. Point. Yes, I know it burns. You’re almost done!

Perfect form.

Perfect form.

6) Deadlifts*: Grab your heavy weights. Stand tall with feet shoulder width apart, legs SLIGHTLY bent, and weight down in front of your thighs, resting right on your legs. Now bend at the hips, lowering your weights toward the floor but keeping your abs tight and your back straight. A tip: keep your eyes focused on something about 6-8 feet off the floor on the wall in front of you the ENTIRE exercise. It’ll help immediately fix your form.
Repeat. DO NOT change the tiny bend in your legs. Once you’re in your set position, pretend your legs are stiff and locked. They don’t bend. The only thing that bends is your hips.

Modified with head on the floor. Advanced, please lift your head off the floor, chin to your chest and keep it there.

Modified with head on the floor. Advanced, please lift your head off the floor, chin to your chest and keep it there.

7) Exercise Ball Ab Pass: Lat flat on your back, arms extended over your head and stability ball between your feet. For advanced folks, lift your head off the floor and keep it there the entire time. This engages your upper abs from the start and throughout the entire exercise. To begin, simultaneously lift your legs toward your hands and your hands toward your feet. You’ll meet in the middle. When you meet, grab the ball with your hands, then lower both your legs and your hands down but do NOT touch the floor. They’ll both just hover. Now bring both legs and arms back together and “pass” the ball back to between your ankles. Repeat for 50 seconds, and do 4 rounds total!

Walk-Up-Plank

Walk Up Plank.

8) Forearm to Hands Walk Up Plank: Get in a plank, forearms on the floor, abs tight and forearms underneath your shoulders. Begin your “walk” by pressing into the floor with your forearms until you can lift your right hand and place it on the floor. Now place your left hand on the floor until you’re in a full plank with your hands and feet. Now return to your forearms, one arm at a time, right arm first. Keep going for 50 seconds, leading with your right arm. Right. Left. Right. Left. Up. Up. Down. Down. Repeat for 4 rounds, and you’re DONE!

Great workout!!!! Now stretch, and take a rest! Your shoulders should be on FIRE!

Have a GREAT week!

IMG_1386

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Weekend Warrior Full Body Pyramid

Ok, so we’re gonna keep tonight short. Hard, but short. Our goal is to get the pyramid completed in less than 15 minutes. That’s right. LESS than 15 minutes. This workout is deceivingly hard. I want you to give it all you’ve got.

What you need:

  • set of medium weights (3-4 for beginners, 5-8 for intermediate, 8+ for advanced)
  • a mat
  • water
  • clock or stopwatch

First, the warm up:IMG_1133
– 25 High Knees
– 50 Butt Kicks
– 75 Jumping Jacks
– 50 Butt Kicks
– 25 High Knees

Now let’s GO!

You’re doing the below pyramid as QUICKLY as you can. Mark your time when you’re done!

10 – One Legged Burpee Push-Ups (5 on one leg, 5 on the other)
15 – One Arm Tricep Press Ups (do 15 on each arm)
20 – Row Push-Ups*
30 – Deep Mountain Climbers
40 – Donkey Kicks
30 – Deep Mountain Climbers
20 – Row Push-Ups*
15 – One Arm Tricep Press Ups (do 15 on each arm)
10 – One Legged Burpee Push-Ups

* = weights!

You’re DONE! That’s it! Post your time when you’re finished.

Need descriptions of the exercises? Here you go:

One Legged Burpee Push-Ups: It’s your standard burpee push-ups, guys. You just do it on one leg for 5 reps, then switch to the other leg for the remaining 5 reps. Not sure what a burpee is? Must be your first workout with me! Click HERE and then scroll to exercise #10.

One Arm Tricep Press Ups: Here’s a link to what these are: just scroll to One Arm Press Ups once you get to this page. You’re doing 15 on each arm. If you can’t do them on one arm, use both arms but double the reps. 🙂

Row Push-Ups: Get in push-up position with a set of weights in your hands. Row one arm at a time (imagine pulling an arrow back in a bow – that’s the “row” position), keeping your body as level as possible without twisting at the hips or ankles. Return to plank. Row the other arm. Now do one full push-up. Repeat!

Deep Mountain Climbers: Just like regular mountain climbers, but you’re going to try to get each foot as CLOSE to your hands as possible. Your right foot should be aiming for your right hand and your left foot should be aiming for your left hand.

Donkey Kicks: One of your FAVES! You only have 40, so hang in there. Not sure how to do ’em? Click HERE then scroll down to the description of exercise #7.

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Climb the Ladder – Shoulders

Shoulder Ladder Torture Tuesday class - February 13, 2013

Shoulder Ladder Torture Tuesday class – February 13, 2013

Ok, so yesterday I’m minding my own business and my big sis sends me a workout suggestion. I see it. It’s a ladder workout. I haven’t done one of those in YEARS. But this one was a little different. Instead of adding reps each round to a particular exercise, it added a whole new exercise each round. Hmmm. Fascinating. So I checked it out. Then realized it was too easy for my peeps. So I edited it… Body-By-Robes styled it. And then I edited it again. Just to be sure we had gotten in all the upper body we could POSSIBLY squeeze in. 🙂 And this is what you get – a HARD CORE shoulder extravaganza:

What You Need:
– Yoga Mat
– Set of Medium Weights (4 for beginners, 6 for super advanced women, 8 for super advanced men)
– Set of Light Weights (half of your medium weight is recommended)
– Towel/Water
– Timer if you want to keep track of your time

Details:
There are 10 different exercises in this workout, numbered 1-10. Each exercise has a set number of reps assigned to it (i.e. 10 Standing Flyes). When you begin the workout, you begin by performing Exercise #1. Then rest for 10 seconds. Then perform Exercise 1 + Exercise 2. Then rest for 10 seconds. Then perform Exercise 1 + Exercise 2 + Exercise 3. Then rest for 10 seconds. You get the picture. Eventually you will do all 10 exercises listed in a row, finishing with Exercise #10. THAT is when your workout is complete.

Exercises:

Below are your exercises. In parentheses next to each exercises is the number of reps you will perform for that specific exercise in each set (when you get to that exercise in the ladder).

Tricep Press Up - finished up dog position.

Tricep Press Up

1) Tricep Press Ups (5): Lay flat on your stomach, hands tight by your chest. Keeping your elbows tight to your side, press to an upward dog. Make sure you extend your elbows so you get a “press” in your tricep muscle. Return to the floor. For my yoga enthusiasts, please do not tilt your head back. Head stays neutral, facing forward. P.S. You’ll be thanking me later that I didn’t make these full push-ups. Now rest for 10 seconds. Cuz you’re done Exercise 1. But now you’ve gotta do Exercise 1 again + add on Exercise 2 below.

*NOTE: I. Do. Not. Want. You. To. EVER. Let. Go. Of. Your. Weights. From the second this workout starts until the second it finishes, I want those weights in your hands. The only exception is when your medium weights get to hard for you (it’s gonna happen, trust me) and in one of your 10 second rest periods between ladder sets, you may exchange them for your light weights. That means for Tricep Press Ups, you’re going to grab those weights, one in each hand, and use them for your balance on the floor rather than putting your hands on the floor. WHY? Because this workout is moving fast. We don’t have time to drop weights, pick them up, blah blah blah. AND, the more weight you hold onto, the more calories you burn. It’s that simple.

2) Standing Flyes (10): Do Exercise 1 (above) again. Then quickly stand tall, knees slightly bent, shoulder width apart. Grab one weight in each hand and extend your arms in front of you with thumbs toward the ceiling, keeping a TINY bend in your elbows. Pretending both arms now have a cast on them from your bicep to your fingertips, open both arms wide (DO NOT MOVE YOUR ELBOWS!) like you’re giving someone a BIG hug. Do not bend over. Do not bend backward. Stand tall the entire time. Return arms back in front of you, touching weights together. That’s 1 rep. Repeat 10 times. Now rest for 10 seconds, but get ready. You’re gonna go back and do Exercise 1 again! You get the picture yet?

Rear lift. You will replace stability ball with one weight in each hand.

Rear lift. You will replace stability ball with one weight in each hand.

3) Rear Lifts (15): You’ve just completed Standing Flyes. Drop your arms down by your sides, then behind you. Turn your palms so they face forward, knuckles facing the floor, weights still in your hands. Again, without moving your elbows at all, just lift those arms like you’re passing the weights to someone behind you who’s a little bit taller than you!  Keep your chest up, draw abs in tight, and squeeze shoulder blades together. Lower weights back to your butt. That’s 1 rep. Repeat 15 times. Image to the right shows the position IF you had a stability ball in your hands. It’s helpful for a visual. I want you to use your weights though. No ball. Now rest 10 seconds. Then right back to Press Ups (Exercise 1) again and repeat the cycle, adding on Exercise 4.

Great image of lateral raise showing start (faded) and lifted position.

Great image of lateral raise showing start (faded) and lifted position.

4) Lateral Raises (20): You’ve just done Exercises 1-3. Remain standing, dumbells next to your sides, feet shoulder width apart. Slowly raise dumbells out to the side until tyour arms are parallel to the floor, keeping a tiny bend in your elbows. All movement is in your shoulders. Lower back to your sides. That’s 1 rep. Repeat 20 times, then 10 second rest and get back to your tummy. I think you’re getting it now. EVERY cycle starts with those 5 press ups. 

5) High Knees (25): Threw this in there for a TINY break for your arms. Drop weights to your sides. Sprint with high knees. Each time a knee lifts is one rep. This will happen fast. It’ll take you maybe 5-10 seconds to d0 25 high knees. Do not overthink this. It’s easy. You’re sprinting. With your knees coming up high each time. Only change is you’re doing it with weights in your hands. Rest. 10 seconds. Start again. Adding Exercise 6 to the mix this time. Exercise 6 might be the death of you in this workout. There’s your warning.

6) Jab/Hook/Uppercut (25): I need a video of this one. I know. But here we go. Stand with weights in your hands, feet shoulder width apart. Be thinking that your heels are going to need to be able to move off the ground so you can pivot on the balls of your feet. Just keep that in mind. Hands up by your face in kickboxing ready stance. Pull your left shoulder back and jab your right hand in front of your face, pivoting on your right foot. Pull that hand back. Now left hand jab, pivoting on left foot. Pull it back. Now right hand hook (elbow bent 90 degrees, arm parallel to the ground, like your punching someone in the side of their head if they were standing right in front of you nose to nose), pivoting on right foot. Then left hand hook. Now right uppercut, bending elbow and imagining punching someone below their chin if they were standing right in front of you. Left uppercut. That’s 1 rep. Yes. You have weights in your hands. Yes. It’s hard. You have to repeat this entire cycle 25 times. And that’s only for round 6. You have 4 more rounds of this to go. You’ve earned your 10 second break. Take it. Then right back to your belly.  Starting over do Exercises 1-6 again, adding on Exercise 7 below.

You’re going to want to quit. Don’t.

Donkey Kicks/Hops. Thanks Jillian.

Donkey Kicks/Hops. Thanks Jillian.

7) Donkey Kicks (20): Hands shoulder width apart on the mat. Both feet to one side of the mat. Jump, both feet together, kicking your legs to the other side of the mat, kicking your butt with your heels on the way over. Check out Jillian on the right. And remember. You’re not dropping your weights. So hands on on your weights on the floor. Each time your feet touch the floor is 1 rep. Do 20. Then get back on your belly. Rest 10 seconds. Start over.

This girl's not quite there yet. TOUCH. YOUR. ELBOWS. TOGETHER.

This girl’s not quite there yet. TOUCH. YOUR. ELBOWS. TOGETHER.

8) Elbow Touches (15): Get back up. Stand tall. Make a goal post with your arms, out wide, weights in your hands (they’ve never left!). Your elbows are bent 90 degrees, knuckles facing the ceiling, upper arms parallel to the floor. Now squeeze your chest and pulling weights in toward each other, try to touch your ELBOWS together. That’s key. It’s easy to just touch your weights. Bump that (said Ashley!). Elbows. Touch. Do it. You can. I know it’s hard. I know you’re tired. Do. It. 15 times. Then rest. 10 seconds. Back on your belly.

9) Hip Dips (10): Get in a plank on your forearms. Keep your weights in your hands. The heels of your hands and the butt of the weights will be on the floor. Now squeezing your glutes, turn your left shoulder up toward the ceiling and dip your right hip down and touch the floor. Now repeat on the other side, opening up to the right and dipping your left hip on the floor. That’s 1 rep. Do it again. 10 times on each hip (alternating hips). Here’s a GREAT video of it. You’re almost done. 10 seconds rest. Back on your belly. Weights. In. Your. Hands.

For Wanda.

For Wanda.

10) Burpees: The Finale (5): You only have 5. And yes, they’re Burpee Push-Ups. You know the deal. Start standing. Squat, place your weights on the floor near your feet. You still have your weights in your hands remember? Cuz you’ve never put them down. 🙂 Jump back to a plank (don’t WALK. JUMP). Do a push-up. Then JUMP your feet back in to your hands. Reach your hands (YES, still with your weights in them) toward the ceiling and JUMP off the floor. Get some air. You only have 5. Don’t. Quit.

That’s it. You’re done. What was your time? How do your arms feel? Post your times below. We’re gonna do this one again in about a month and see if we can beat our time tonight of 26:29. I’m impressed. You. Guys. Rock.

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Legs On Fire II

legs on fireSpecial workout for a special friend, but applicable to ALL of you. Here’s a leg workout that you can switch up every single day, will never be more than 20 minutes, and will challenge every part of you. I’d suggest no more than 3 times per week to give your body enough time to recover. And as always, text/call me if you have questions!

What You Need:- Interval Timer (search on iPhone)
– Yoga Mat
– Towel/Water
– Paper/Pencil if you want to keep track of reps

Details:
Below are 10 lower body (leg & core) exercises. Each day that you are able to make time, pick at least 3 of these exercises but never more than 5. You won’t be able to walk the next day!

Set your interval timer for 20 seconds of work and 10 seconds of rest. During your 20 seconds of work, you are going As. Hard. As. You. Can. Make it burn.

In terms of setting rounds, you do 8 rounds PER exercises. So if you pick 3 exercises, you’ll do 24 rounds (8 rounds x 3 exercises). Each round is 20 seconds work/10 seconds rest (30 seconds) so each round is 4 minutes of work.  Hence:
– 3 exercises = 12 minute workout
– 4 exercises = 16 minute workout
– 5 exercises = 20 minute killer workout!

Warm up. Then tackle each exercise. Do 8 rounds of the SAME exercise before moving on to the next one. Once you get used to this, you can switch it up and rotate through your exercises each set. That’s a good way to change things up once you’re used to the system. Here. We. Go.

Exercises:

1) Screamer Lunges: Great way to work your entire lower body. Get in a low lunge (one leg forward, one back) with both legs at 90 degrees. Pressing off your front foot, explode off the ground, lifting your back knee up to your chest. Repeat on the same leg for all 20 seconds. Here’s an AWESOME video to help. *If you choose this exercise, I’d do 4 rounds on one leg, then 4 rounds on the other for your 8 total rounds. When you get used to it and they don’t want to make you crumble to the ground, try to do all 8 on one leg, then another FULL round of 8 on the other. Killer.

2) Ninja Power Tuck Jump: Don’t be fooled. This is HARD. Like I told the crew on Tuesday night, MOSTLY this is mind over matter. The first time you try, you will likely overthink it and be afraid you’re going to fall. You just have to trust your body. Go for it. And when you do, it’s almost exhilarating.

Starting on your knees, feet tucked underneath you, arms loose, contract your glutes and quads and jump to your feet in one motion, landing in a deep squat. You’ll likely need to REALLY swing your arms to get your momentum up. Once in a deep squat, immediately do a power tuck jump, jumping up toward the ceiling, tucking your knees up wide toward your chest and slapping your thighs with your hands.

Here’s a video of someone I don’t know doing a pretty decent job showing you her jump. Don’t need volume to hear her cuz you can’t really hear her anyway. Just watch her form.

Modification:
This is a tough one to modify to even get NEAR the intensity level. Here’s a few options: 1) Instead of doing the ninja jump, you can start standing tall, start like you’re doing a burpee. Reach your hands down to the floor, jump your feet back to a plank. But instead of doing a pushup, IMMEDIATELY jump your feet back in to a squat and go into a tuck jump. Click here to see some more guys I don’t know doing that move. 2) Instead of starting on the floor, just start standing. Reach your hands above your head. Jump up, tucking your knees hard toward your chest and bring your hands down to touch your thighs. Jump as many times as you can in your 20 seconds. Make sure your power tuck jump is HIGH and powerful! Don’t wimp out!

3) Touch The Floor Squats: Great way to keep your heart rate up. Seems simple enough. But do them right and you’ll feel ‘em! To give you a visual if this is a new exercise for you, basically there are two things happening here: 1) Your feet are going to be doing a jumping jack. 2) your hands are going to be touching the floor, then reaching for the sky. How does that work? Start standing tall. Simultaneously jump your legs wide than shoulder width into a SQUAT, dropping your butt toward the floor, and reaching both of your hands down until they TOUCH. THE. FLOOR. Yes, it matters! Then jump back up tall, jumping your feet back together and reaching your hands hands toward the ceiling.

Plank Jacks

Plank Jacks

4) Plank Jacks: Get in a plank on your forearms. Keeping your upper body still and your body TIGHT (which means BUTT DOWN, back flat!), jack your legs out to a V and then back in to a plank. If you are more comfortable with your plank on your hands rather than your forearms, no problem. It’s slightly harder with your forearms down because it forces you to keep your body low. But either will work. Go. Hard. 20 seconds.

5) Leg Lifts*: Nothing fancy here. Good when you pick 5 exercises as a slight “rest” exercise. Lay flat on your back on the floor, legs squeezed together and your hands underneath your butt. Lift your head off the floor and your feet about 6 inches off the floor. This is your starting position. Lift your legs up toward the ceiling and lower back to about 6 inches off the floor. *If you have access to a medicine ball or a towel or a soft kids toy, add it between your legs for resistance!

6) Frog Plank Jump: Yes, I know I owe you guys a video of this. I will get you one, I promise. For now… Get into a full plank, hands and feet on the floor. Jump your feet in toward your hands and when you do, lift your hands OFF the floor and hold them in front of your torso so you are in a SUPER low squat. This movement is fast and simultaneous. As your feet touch near your hands, your hands come off the floor. Squat Leg LiftThen place your hands back down and jump back to a plank. Repeat. NEVER stand up. STAY LOW. Feel the burn in those thighs :)

8) Triple Squat Leg Lift: Start standing, then squat down til your legs are parallel with the floor and pulse 3 times (3 low squats). Now keeping your body low, head low, chest lifted, lift your right leg to the side

9) Donkey Jumps: You know this one. Hands shoulder width apart on the mat. Both feet to one side. Jump, both feet together, kicking your legs to the other side of the mat, kicking your butt with your heels on the way over. Here’s a video of someone doing them over a bench. Today we’re not using the bench, just a mat. Here’s what’s tricky about today’s Deck of Cards Donkey Kicks – each number on the card is going to represent 5 seconds. So if you draw the 10 of clubs, multiply 10 x 5 seconds and do 50 seconds of donkey kicks. The 3 of clubs is 15 seconds. And so on. These are HARD. Do not underestimate these. They’re a killer.

Prisoner Squat Jumps

Prisoner Squat Jumps

10) Prisoner Squat Jumps: Standing tall, place hands behind head, pull elbows back in line with body. Push hips back, bend knees and lower until thighs are parallel to the ground. Hold squat for 2 seconds, jump as high as you can, hands remaining behind head through entire motion. *I know historically trainers suggest to never let your thighs go below parallel to the floor in a squat, but the truth is that it’s safe as long as you don’t have an injury. So you can go a bit deeper than the image on the right for an additional challenge!

That’s it! You’re done! This is a workout you can do A.N.Y.W.H.E.R.E. You need no weights. Just your body. VERY little room. Maybe 5 feet around you.  A mat if you have it for some of the floor stuff. But it’s all about you!

Good luck!

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Torture Tuesday – 1000 Rep Challenge

Yeah, we’re back to that! It’s a 1,000 Rep Challenge. But here’s the deal. Our group at the gym is going to start by seeing how many we reps we can squeeze in a specified period of time. Then we’re going to do this workout at least once a month from now until December, 2013, and compare how far we come in a year!

Here’s how this workout works. We’re going to do 10 exercises x 10 reps each x 10 rounds. Make sense? 10 exercises and you’ll do each of those exercises 10 times. One round would be 100 reps. Then guess what? You do it. 9 more times. For a total of 1000 reps.

A couple options: You can set a timer for say, 30 minutes. Mark down each time you complete one full round. Then keep going for 30 minutes. See how many rounds you are able to get through (if you don’t finish).  OR, you can just go until you’re done. Mark your time. Your goal each week or each month is to a) increase the number of reps/rounds you complete in a set amount of time or b) decrease the time it takes you to complete all 1000 reps. Here. We. Go.

10 Exercises:legs are not giving out
10 Burpees
10 Touch the Floor Squats
10 Hand Release Push-Ups
10 Toe Touch Sit & Reach
10 Alternating Single Leg Tricep Dips
10 Ninja* Power Tuck Jumps (*Ninja optional)
10 Plank Jacks
10 Alternating Plyo Lunges
10 Leg Lifts
10 Plank Frog Jumps

Again, you are going to complete 10 of each exercise and then move on to the next. One round = 100 reps. Mark it down (it’s HARD to keep track of how many rounds you’ve completed, so make sure you mark it!). Then do it again. And keep doing it. Until you’ve completed 10 rounds = 1000 reps.

Description of Exercises

Burpees: You know the deal. Start standing. Squat, place your hands on the floor near your feet. Jump back to a plank (don’t WALK. JUMP). Then JUMP your feet back in to your hands. Reach your hands toward the ceiling and JUMP off the floor. Get some air. That’s what makes these work! You have a choice. You may do these with our without the push-up. Super advanced? Do the push-up.

Touch The Floor Squats: Great way to keep your heart rate up. Seems simple enough. But do them right and you’ll feel ’em! To give you a visual if this is a new exercise for you, basically there are two things happening here: 1) Your feet are going to be doing a jumping jack. 2) your hands are going to be touching the floor, then reaching for the sky. How does that work? Start standing tall. Simultaneously jump your legs wide than shoulder width into a SQUAT, dropping your butt toward the floor, and reaching both of your hands down until they TOUCH. THE. FLOOR. Yes, it matters! Then jump back up tall, jumping your feet back together and reaching your hands hands toward the ceiling.

Hand Release Push-Ups: These aren’t new for you. Pick your level of difficulty. Most Difficult: full push-up position on your toes. Medium: Push-ups on your knees. Make sure you keep your body tight in a line from knees to head. SQUEEZE your butt. No donkeys please! Beginners (or when you get so tired you simply can’t do another push-up): On your belly. The name says it all. Do a push-up. But at the bottom, you must lay flat with all your body weight on the floor because you’re going to raise your hands up to your shoulders at the bottom.

Toe Touch Sit & Reach: Lay flat on your back with your arms reaching toward the ceiling and your head off the floor. Squeeze your legs together and lift your them until they are about 45 degrees off the floor (halfway between the floor and the ceiling). This is your starting position. Now keeping your legs STILL, reach your hands to touch your ankles. Do 10 reps. IF this is too hard for you, you can modify by slightly bending your legs.

Alternating Single Leg Tricep Dips: Sit on the floor, feet flat, with your hands down single leg tricep dipnext to your butt, fingers pointing toward your feet. Squeeze your elbows together so they stay tight to your body. Lift one leg up toward the ceiling. The higher you lift that leg, the more challenging the exercise. Press up through your arms so your butt is off the floor. This is your starting position. Now keeping your arms squeezed toward your side, bend your elbows and dip your butt toward the floor keeping your one straight leg pointed toward the ceiling. Press back up and switch legs. Alternating legs, repeat for a total of 10 times. The image here will help tremendously.

Ninja* Power Tuck Jumps: The *Ninja part is for our super advanced folks. There’s a description and video in another one of my workouts here. For the rest of you, this is a Power Tuck Jump. Stand tall with your hands over your head. Jump as high as you can tucking your knees toward your chest and (gently) slapping your thighs with your hands. 10 times.

Plank Jacks: Get in a plank on your forearms. Keeping your upper body still and your body TIGHT (which means BUTT DOWN, back flat!), jack your legs out to a V and then back in to a plank. That’s 1 rep. Do 10 times.

Alternating Plyo Lunges: These are so good for you. Get in a lunge with your left leg in the front and your right leg in the back with your right knee hovering just above the floor. Lots of people ask me what to do with your hands – I keep mine in front of my chest, bent at the elbows for balance and power. Jump up and explode into the air, switching your legs in midair so your right leg is now in the front and you land in a lunge with your left leg now in the back. Repeat 10 times.

Leg Lifts: Nothing fancy here guys. This is one of your “rest” exercises. Lay flat on your back on the floor, legs squeezed together and your hands underneath your butt. Lift your head off the floor and your feet about 6 inches off the floor. This is your starting position. Lift your legs up toward the ceiling and lower back to about 6 inches off the floor. Do these 10 times.

Frog Plank Jump: Yes, I know I owe you guys a video of this. I will get you one, I promise. For now… Get into a full plank, hands and feet on the floor. Jump your feet in toward your hands and when you do, lift your hands OFF the floor and hold them in front of your torso so you are in a SUPER low squat. This movement is fast and simultaneous. As your feet touch near your hands, your hands come off the floor. Then place your hands back down and jump back to a plank. Repeat. NEVER stand up. STAY LOW. Feel the burn in those thighs :)

You’ve just completed 1 round. You’ve got 9 more (or until the timer runs out)! Give it ALL. YOU’VE. GOT!

didnt die

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Quick & Dirty – Happy New Year Workout!

Arrived in Maui late last night with my hubs and older sister, Lisa, and wanted to make sure we (Lisa and I) stay on track with our workouts while we’re here!

So we woke up this morning, and while Paul was thinking of Subway breakfast, we mapped it out. We could do a roundabout run, and it’d be about 3 miles to Subway. So we did. We used the awesome app, MapMyRun+, and given that neither Lisa or I truly enjoy running, we agreed to a nice gentle pace.

We ran 2.71 miles in 27 minutes in 27:13. Not a bad pace for those of us who really don’t LOVE to run.

Returned back to our condo on the beach, and wanted to get in some body weight exercises. So we added a quick 8 minute Tabata workout with 2 minutes of abs. Yep. 10 minutes. Total. Plus the 27 minute run = 37 minutes. Probably burned somewhere around 600-700 calories total in our workout. You can do it too! We didn’t have any equipment, so here you go!

Tabata – Hawaii Style:

4 Exercises:

  1. High Knees
  2. Dive Bombers
  3. Reverse Crunch (abs)
  4. Push-Ups

Set your timer for 16 rounds of 20/10 Tabata. You’re going to complete 4 rounds of each exercise above (2 minutes straight of High Knees on the 20/10 timer) before moving onto the next one. So we did 4 rounds of High Knees, 4 rounds of Dive Bombers, etc. We did this right on the grass outside our condo overlooking the ocean, the turtles, the whales… Did we get a little dirty? Sure we did. But it was quick. Quick & Dirty. 🙂

As soon as we were done, we held a plank for 2 minutes. You can totally do this workout. Anytime you think you don’t have time to squeeze in a workout… 10 minutes. We ALL have 10 minutes.

Happy New Year from Maui!

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