I asked my Facebook fans to help me plan my circuit today…
I think they’re trying to kill me. :)
Combined Insanity, Body Rock, Tabata, P90X and TRX, with some bonus basics for good measure. This is gonna be CRAZY intense, but I’m game!
What’s your workout today?
Laurel’s new book is OUT y’all! Pick up your copy today!
To celebrate, thought I’d compile a list of my top 7 FAVORITE Quickie Chick workouts in bed! Though I’m a little more intense these days (and the way I train is VERY different) I still use some of these moves occasionally, especially in the morning before I get out of bed. I just love how creative she is and I’ve recommended a few of these exercises to friends who have injuries, are just starting out or who need a dose of fun, fitness motivation.
Admittedly, some of these may look silly, but trust me: they’re effective, fun, fast ways to either wake up a little faster, squeeze in a mini-workout while still in your PJ’s and get closer to your goals without leaving the house.
From Better Sex to Perky Boobs to The Ugliest Workout You’ll Ever Do, here are my top 7 picks for the best Quickies in bed.
Morning workout. Thanks again @fitvillains! #fitfluential instagr.am/p/LP3oVmGL8i/
— Tara Sabo (@ADailyDoseOfFit) May 30, 2012
Love this! Awesome Tara!
The circuit above is my Beast Unleashed 1000 Rep Challenge. It’s tough stuff, but ANYONE can do it! Just choose the right modification for your level: Unleash The BEAST 2: BEAST UNLEASHED! 1000 Reps Total Body Terror
Eiffel Tower Planks!
My bootcamp girls busted out 3 sets of these last night. (3 x one minute rounds with weighted crunch passes in between: we’re gonna be sore today!). If you have a workout buddy, these are a lot of fun to throw into a circuit. :)
How to do it
Face your partner, head to head, in plank position, leaving about 2 feet (or just under arms length) distance between you. Keeping your plank strong and trying not to sway, lift one hand up and high five each other (opposite hands). Try to aim for higher than your head, and get a good rhythm going.
Clap overhead, down low, off to the side, etc. beginners can try this from the knees too. **If you’re partnerless, try it against a wall! **
Advanced: In the pic, the girls are doing a plank walk: down onto the forearms, then onto the hands, then the high five and repeat.
WARNING: BRUTAL metabolic meltdown coming through!
This workout will leave you dripping with sweat and you’ll need to dig DEEP to finish all 4 rounds. It’s a SERIOUS challenge: make sure to modify for your level. It’s ALL bodyweight, no equipment required! You can kill this anywhere and with anyone.
I really LOVED this workout, and so did my bootcampers! Give it a try, but be prepared to SWEAT! Take breaks when you need to, and hydrate throughout.
9 exercises. 1000 reps. INTENSE. CRAZY. AMAZING.
How To Do It
Spring has sprung and this girl is taking advantage! The bulk of my workouts are OUTSIDE during these months: playgrounds, parks, parking lots, the canal, the mountain - the city becomes my ‘gym’. I’m on my 5th ‘outsy’ in a week, and feeling oh, sooooo good. Just the thing I needed. :)
Working out outside has MANY perks: it’s free, fresh and you can do something different everyday. Unlike working out at home or at the gym, you’re free to explore the world and play without confinement or limitations. It can be a lot of fun (and a great mood booster), but despite all it’s awesomeness, there are a few drawbacks to getting sweaty on the go. If you’re smart, they are fairly easy to overcome with a wee bit of planning.
When it comes to getting sweaty outside, here are a few takeaways, tips, tricks and ideas that I’ve accumulated over the last few years!
9 SWEAT OUTSIDE Tips
1. Don’t ditch your old, dirty yoga mats! Old mats are the bomb. Your brand new, gorgeous, super expensive yoga mat WILL get dirty on the go. Save it for fancy yoga class, and bring old ratty-tat-mat with you to the park. (Towels & blankets work too, or you can buy a cheaper mat for your outdoor adventures for around $15-$25 bucks).
2. Not all parks are lean, clean havens. When doing work on the ground, take a quick look and make sure you’re not about to put your hands in glass, trash, dog poop, little rocks etc. I always have sanitizer & bandaids with me: you never know when you’ll need them and I don’t want to have to slow down if I can help it. I also like to wear gloves when working out outdoors: less mess, a little padding and yeah, they make me feel bad ass. You can opt for a fancy pair of workout lifting gloves, or inexpensive, plain cut off, cotton winter mini-gloves.
3. Bring water (duh) and a snack (double duh). Make sure to eat before, but have something ready to nosh on if you’re doing a long workout (if you have to stop for a snack when you’re already hungry, chances are it won’t be as good for you). I like bananas, carrots, protein bars, and even sometimes a small turkey/chicken wrap.
Weekend Workout: Spring ‘Leaning’! (With Bonus Abs)
This is one of my favorite interval circuits, and I want you to do it with me today! It’ll target your core, shoulders, glutes and back while keeping your heartrate in the cardio zone. Move quickly, but don’t sacrifice form. The heavier the weight you choose, the slower your movements should be.
You’ll need 30 minutes, a mat, a timer and a set of medium dumbbells (beginners can opt for bodyweight only or use whatever’s on hand). See bottom of the original post to pick up the gear you’ll need to complete this workout.
Click here for modifications/instructions!
Take It Up A Notch!
- If you’ve done it before, try adding more resistance this time around! I’ll be using 15lb dumbbells.
- Don’t forget to add 30 seconds of cardio where you see the (*)! Feeling bad ass? Try 60 seconds instead.
- Do the bonus ab routine at the end!
Kill it!
Workout Challenge: ZWOW #17
This one’s a KILLER, but it’s short (12 minutes AMRAP - As Many Reps As Possible). It’s all body weight, but you’ll need to be close to a wall. Keep going until the time runs out, take short breaks when you need to and push yourself hard to keep up with Zuz!
ZWOW #17
- 5 Wall Walks
- 10 Wall Lunges
- 15 Plank Wall Touches
- 20 Wall Sits With March
Beginner Alternative
If the moves above are too difficult, try this less complicated circuit.
- 5 Inchworm To Lie Down
- 10 Reverse Lunges
- 15 Opposite Arm Leg Extensions
- 20 Squats
5 Inchworms To Lie Down
Bend at the waist and place your hands on the floor. Keeping your legs as straight as possible, walk your hands forward until you are in plank position. Come down to the ground (chest to floor) and rest one moment. Return to plank, and walk your feet towards your hands, bringing your hips up in the air (like an inverted V). Repeat, walking your hands forward.
10 Reverse Lunges
Instead of stepping forward, step back into a lunge. Lower your torso down and try not to lean forward. Your weight should be in the heel of your front foot and your knee should be in line with your ankle.
15 Opposite Arm Leg Extentions (left + right = 1 rep)
Come into a tabletop position on your hands and knees. Keeping your hips facing the floor and back flat (eyes between your hands), extend your right arm forward while lifting your leg leg backwards. Try to form a straight line between your arm, back and leg. Hold 1-2 beats, then return & switch sides.
Tip: fold your mat in half to have more cushioning for your knees.
20 Squats
Feet wider than hips apart, sit down and back into a squat. Keep your knee in line with your ankle and think about pushing your booty back. Your chest should be open, keep good posture, eyes forward.
Alternative: Try a minute in the wall sit without the marching.
Booty Blaster: Bulgarian Single Leg Squats
Equipment: a bench, chair or other elevated surface. Dumbbells or a barbell are optional if you can handle more resistance than just your body weight: keep your hands by your sides or by your shoulders.
Take It To Go! Swings and park benches are fab tools if you want to throw in a set during a jog or outdoor circuit.
How To Do It
A. Stand tall in front of a bench, chair or sofa, facing away from it. Take one big step forward, then lift one leg onto the bench so that your toes touch the surface. You may need to adjust your other leg: that’s okay. The higher the elevated leg, the harder this will be: you have the option to choose a lower level surface (like a curb or a stack of books) instead.
B. Lower DOWN (not forward) into a squat. Try to keep your torso tall as you lower down & keep your weight in the heel of your standing leg (you should be able to wiggle your toes). Look down and make sure your knees stay over (and not past) the top of your toes.
C. Lift up and squeeze your glutes, keeping the standing leg slightly bent. You’ll feel it. Repeat :)
Modifiers: You can do this move with no weight & reduce your range of motion. If you have trouble balancing, place a hand on a wall or another chair or choose a shorter surface.
Featured in Dirty Dozen 3 - Bad ‘Ass’ Bootcamp.
Happy Cinco De PLYO!
It’s BEAUTIFUL weather out and spring has spring! If you can, get outside and enjoy it!This is a pic of my “gym” today!
Thought we should all get outside this weekend, so this Weekend Workout has 2 parts: an outdoor challenge and a plyometric quickie bonus.
Plyometrics are a great way to build power, speed and torch a ton of calories in a very short amount of time. Most of you will be able to complete the challenge in less than 10 minutes.
Be sure to drink plenty of water, take breaks when you need to and modify the moves to your level.
How To Do It
- Warm up for 5-10 minutes (jog, walk, squat, jacks etc.). This can count as part of your outdoor challenge too.
- Do the outdoor challenge, the plyo challenge or ideally both. Get outside, enjoy the weather, then bust out the plyo at a park!
- Cool down and stretch.
OUTDOOR CHALLENGE: 20 Minutes Of Outdoor Activity.
A walk, jog, run, sport, hike ANYTHING. Get your heart rate up and don’t stop moving for 20 minutes. (get a WICKED playlist before you go!).
Whatever you choose, try to challenge yourself. Walks count, but try to walk a little faster than what feels comfortable (you can even add a minute of jogging here and there). You should feel a rise in your heart rate for the full 20 minutes, but you have the option to choose your intensity. If you can handle a jog, run or bike ride, go for it! Up to you!
CINCO DE PLYO = 5 Moves. 5 Reps. 5 Rounds.
Complete 5 rounds of the following 5 exercises. 5 moves x 5 reps each = 1 round. Ideally, you’ll flow from round to round with minimal breaks, but if you need to, rest 30-60 seconds between each round.
Advanced: Feeling good? Try 10 rounds (or boost it to 10 reps per exercise!
- 5 Squat Jumps
- 5 Explosive Pushups
- 5 Burpees
- 5 Drop Squat Jacks
- 5 Plank Jacks
Squat Jumps
Sit back and deep in a squat. Bringing your hands behind you, explode up into a jump (get some air!). Land softly and repeat. (Need to omit the jump? Come up onto your toes).
Modifier: Regular Squats
Explosive Pushups
Place your hands on a bench or chair and walk your feet out until you’re in plank position (on an incline: shoulders, hips and feet in one straight line). Your hands should be directly under your shoulders. Sink down into a pushup, then explode up, creating distance between you and the bench (your hands come off the bench about 6 inches). Land softly, then lower down slowly back into the pushup. Repeat. (Feeling bad ass? Add a clap and more distance by exploding further off the bench or try it on the ground).
Modifier: Regular Pushups
Burpees
Squat down and bring your hands to the floor. Hop or step your feet into plank position. Hop or step your feet back to the squat. Stand and add a jump!
Modifier: Modified burpees (step back and no jump)
Drop Squat Jacks
Take your feet out wider than hips width apart and touch your hands to the ground in front of you. Hop your feet in as you raise back to standing. Hop them out and sink back down to the floor (like a jumping jack). Repeat.
Modifier: Regular Jacks
Plank Jacks
Come down into plank position and hop your feet out to wider than hips width apart. Hop them back together again and repeat. Keep your butt down and hands directly under your shoulders.
Modifier: Step your feet out and in instead of hopping.
Have fun & kill it!
TRX Yoga Kickbox Fusion
I’ve been patiently waiting for my TRX
I mix things up constantly, and am ALWAYS looking for tools that are multi-fuctional, offer TONS of options and variety and are easy to store/take with me. TRX fits the bill! Loved some of the core training exercises in the video above (Steady Sorceress is my fav).
Do you have a TRX
This one’s CRAZY, but I KNOW you can kill it! 100 Burpees in ONE WORKOUT. Yowza!
Bitchin’ Burpees is an intense workout that’ll push you both physically and mentally. Make sure to take breaks and push yourself through the last few rounds. BEGINNERS: use the right modification for your level (see below for modifier options & tips). STAY HYDRATED THROUGHOUT.
Keep a timer running as you complete the 6 exercise circuit (including breaks), and jot down your total time at the end. The shorter your breaks, the better your time (30-60 seconds rest per round is ideal), but listen to your bod. It’s about doing your best: you’re not competing with anyone but yourself.
Short on time? Set your timer for your desired timeframe (15, 20, 25 minutes etc) and count how many rounds you are able to complete in that time. Make a note of where you left off.
DO NOT sacrifice form for speed, switch to easier modifications if you need to, check your heart rate and pace yourself.
You’ll need
- A timer
- A water bottle
- A mat
- A bench/chair
How To Do It
PLANKIN’ TO THE EXTREME! A “Push Yo-self”challenge.
The plank is THE ”do it anywhere” total body move that everyone should learn how to master. It’s versatile and can help you strengthen your core, glutes, quads, shoulders and chest while improving your balance. While yogis may have the plankin’ edge, there’s lots of room to play to make it more (or less) challenging. If you’ve got the basic plank DOWN, it’s time to try some harder variations my friend.
This is a 6 Part Plank Variation combo that I use to challenge myself at home. It’s tough, but do-able with some practice!
Goal: Using as many VARIATIONS as you can, try to hold each part for 30-60 seconds per side.
My personal challenge is always to hold each part of the combo as I move into the next, but you can tap down and rest in between if you need to. (6 minutes is a LONG time to hold plank, but broken up into sections gives some parts of your body a chance to rest).
Beginners: choose only the parts you are able to do (which may just be the plank & pushup) and work up to holding them for 30-60 seconds. Intermediate/advanced exercisers: work up to doing all 6 variations. They’re TOUGH y’all. Most people can only manage the first three after a lot of practice.
Tips: for most of these moves, you can opt to be on your forearms instead. If you’re struggling, try to tighten your core and quads to help with stabilization. Work up through the modifications: some may be too challenging right now and that’s okay!
1. Plank. Start in a basic plank position, the top of a pushup. Shoulders over hands, quads contracted, abs pulled in tight and butt down. Think about getting your shoulders, hips and ankles to form a straight line.
2. Tricep Pushup. Bring your arms in close to your body as you lower down towards the floor: think about scraping them along your torso and using the back of your arms to push up. Tip: try to push the floor away from you instead of lifting up from it. Beginners: you can perform this move on your knees instead.
*No need to hold this move. Just throw in 1-5 reps before moving on.
3. Side Plank. Start in basic plank, then rotate your belly button out to the side, keeping one arm on the ground (hand aligned with shoulders) and one arm extended up in the air or on your hips. You can opt to stack your feet one on top of the other, or stagger your top foot in front of the bottom foot for a wider base. Keep that straight line & try not to let your hips sag down. Beginners: bend at the knee on the bottom leg and straighten the top leg. Slightly easier.
4. Side Plank With Leg Lift. Maintaining side plank position, lift your top leg up towards the sky. You may need to move your bottom leg so that your weight is equally balanced: this is a tough move. Extend your arm up towards the sky with your leg and hold. Beginners: keep your lower leg bent at the knee and lower on to your forearm instead of your hand.
5. 90 Degree Side Plank. Replace your top leg to the ground & extend your bottom leg out in front of you (like a front kick). This variation REALLY works your inner thighs & core. Try to flex your foot and straighten the leg as you lift up and avoid swaying as much as you can. Hold.
6. 90 Degree Side Plank Toe Touch. Same form as the 90 degree side plank, but this time take your top hand and reach it towards your extended foot. You can opt to hold it there, or do some crunches by drawing the foot & hand back and forwards for a few reps.
GOAL: Try to complete as many variations as you can per side. (30-60 seconds each).
Kill it!
Today’s Workout: The Perfect 10!
10 moves, 10 reps, max rounds in 30 minutes. Read the instructions & modifications before starting.
PUSHUP BONUS!
Are you doing the 1000 Pushup challenge? Use the bonus instructions below to boost your numbers! You’ll get a sick workout while getting closer to your goal. (If you’re doing pushups with the burpee, count those too!)
Pushup Challenge BONUS.
- START the workout with 20 pushups.
- Do 5 pushups (ANY variation) after each and every move (even the T-Pushups).
- Finish the workout with 20 pushups.
3 rounds = 220 pushups. Not bad!
KILL IT!
Foam Rollers: A Must Have Tool If You’re Training HARD.
I’m head over heels in LOVE with my foam roller
I have a RumbleRoller
FEATURES
- Stretches muscle and other soft tissues in multiple directions, breaking down “knots”, increasing your flexibility, and relieving your pain.
- Full size models (31x6) long enough to roll the widest of your back and both legs on one pass.
- Compact size models fit easily in your gym bag, backpack, or carry-on luggage.
- Original Density (blue) surface intended for people new to foam rolling or anyone who has experienced positive results from conventional foam rollers.
- Extra Firm (black) provides 36% firmer surface than the Original Density models, intended for experienced users with dense muscle tissue that doesn’t respond to normal massage pressure.
WHICH FOAM ROLLER IS BEST FOR YOU? FULL SIZE OR COMPACT?
If you plan to use your RumbleRoller
The advantage of the Compact RumbleRoller is its portability. At just 12” in length, it fits in your gym bag or carry-on luggage. The Compact RumbleRoller
ORIGINAL DENSITY OF EXTRA FIRM?
If you’re new to foam rolling or already use the conventional foam roller, you’ll want the original density (blue). The extra-firm version (black) is intended for experienced users with dense muscle tissue that doesn’t respond to normal massage pressure.
See below for a quick & easy intro foam rolling routine from Tone It Up!
