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The final Stefon sketch from Saturday Night Live.
The Stefon bit was one of my favorites. I’m gonna miss him
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Me for the past three days!
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Paleo Banana Bread
After starting the paleo diet, I started craving the exact foods I wasn’t allowed to eat. This is my first...
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Apologies for the terrible image quality - I’m lacking scanner access at the minute so I had to take these photos on my phone
I was...
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Extended Standing Leg Stretch Utthita Hasta Padangusthasana
One of the biggest myths about...
Totally, lol.
Deadman Burpees
This is my ALL time favorite burpee modification (and it’s a lot of fun too)! While it’s essentially the same as a regular burpee, lowering fully to the ground and extending your arms helps target the muscles in your back as well. If you’ve become bored with regular burpees, this is a great way to mix things up. :)
How To Do It
A. Lower yourself to the floor, extending arms and legs out (like an X). Think ‘dead’, lol.
B. Draw your hands into your chest very close, and keep arms tight to the body as you press up into plank.
C. Hop or step your feet into a deep squat. Chest up and eyes forward!
D. Stand. Add a jump if you can! Repeat and reverse the motion.
These are hard, but beginners may enjoy the mini-break on the floor! Go your own pace, and add speed when you can.
Advanced peeps can add a ‘superman lift’ at the bottom: lift both arms and legs off the floor while your belly’s on the ground.
Turn it into a workout! Try any of the 3 challenges posted here, depending on your level. Deadman Burpee Challenge
Kill it!
Anyone up for a core challenge?
Single Arm Froggers are mighty tough, but very effective (with a cardio bonus). Take your hands out wide to support your weight and beginners can step back instead of hopping.
Tip: focus on shooting the legs straight back and take your feet out wide in plank to help you stabilize.
Goal: 20-30 per side, split up however you like! :)
Did you get your workout in?
Boosted my weights and set a new time for “Body Burn Out!” (4 rounds in 17:25). The rear flys are CRAZY with 15lb dumbbells: the last round was MURDER.
Forgot how much I LOVED this workout! It’s high intensity, total body and a sweat fest of epic proportions. I did the high intensity version, but there are modifications if you’re a beginner and/or have no equipment (AND ways to make it dorm room friendly! No jumping!). It’s also quick ‘n’ dirty - you totally can make time for this today, I promise. :)
Try it out and post your times! Beat your own score next time around. If you’ve already done it, try it with heavier weights and set a new time. It’s harder, but SUCH a good workout. xo
“Body Burn Out!” 16 Minute Strength & Power Circuit (With Dumbbells)
Motivation Tip! Instead of counting your reps UP (1,2,3…), count them DOWN (3,2,1…).
The LAST few reps are far more important than the first (the magic happens when it STARTS to get HARD). But our minds tend to scream “stop” well before our bodies actually need to. Counting down instead of up can help you push through those last reps, when it starts to get difficult.
Re-frame: think about how many you have LEFT (2 more!) instead of how many you’ve DONE (I’ve already done 15) to get more out of your workout.
xo
Drop Squat & Tuck
Modification: Do a regular squat with a kick to the front instead, taking out the jumps entirely. Squat & kick forward, alternating legs.
How To Do It
A. Hop your feet out wide, bringing your hands to the floor into a deep squat. Chest is open, and the wider you take your feet the lower you can go.
B. Hop your feet back in to standing, keeping a slight bend in the knees. Land softly.
C. Swing your arms back for momentum, and explode up into the air, drawing your knees into your chest (tuck). This is VERY difficult: do a regular jump up in the air (no tuck) or do a mini-tuck by pulling your knees in just slightly to make it easier. Protect your feet and modify to your level.
D. Land softly and repeat with the drop squat.
via “Body Burn Out!” 16 Minute Strength & Power Circuit (With Dumbbells)
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It’s been DAYS, and I’m STILL feeling this workout! Core meltdown is right.
All the exercises are dorm room friendly (no jumping required), and can be modified to suit your level. Read through the descriptions for modifcation suggestions and form tips.
No equipment is required, but feel free to add what you have! Weights can be added to almost any exercise, as can books, dumbbells or other resistance.
Move as quick as you can through the moves without sacrificing form.
BONUS: 4 Min, 4-Way! Core Finisher & Plank Challenge
Two Ways To Do It…
A. 16 Minute AMRAP (best for intermediate/advanced)
Complete as many rounds as you can in 16 minutes.
B. 4 Rounds For Time (all levels)
Complete 4 rounds in your best possible time.
Don’t forget to write down you score! This gives you a benchmark to hit for next time. Write down how many rounds you completed, or how long it took to complete 4 rounds. MY TIME: 4 rounds in 17:38
“16 Min. Core Meltdown” Breakdown
7 core based exercises. 16 reps each. Make sure you’re using proper form and move as quickly as you can through the exercises. Use the modification that suits your needs best (and feel free to switch to easier modifications if needed).
Always warm up and cooldown after your workouts.
16 Min. Core Meltdown Circuit
Warm up for 5-10 minutes.
- 16 Squat & Side Lift
- 16 Alternating Froggers
- 16 Straight Leg Kicks (front & side)
- 16 V-Ups
- 16 Back Lunge To Kick (8 per side)
- 16 Oblique Wheels Sumo Squats (R + L = 1 rep)
- 16 Russian Twists (R + L = 1 rep)
4 Min, 4-Way! Core Finisher & Plank Challenge
Cooldown & Stretch
EXERCISE DESCRIPTIONS & MODIFICATIONS
1. Squat & Side Lift
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Are you ready to BURN?
Welcome to your Fire Drill!
Fire Drills are high intensity cardio workouts that you can do just about anywhere. No equipment is required, but you need to bring your A-game! And the BEST part? They’re only 16 minutes long!
This is the first of TWO Fire Drill workouts from your 16 Day Dorm Room Challenge! Stay tuned for your full calendar and all 16 (yup, 16!) workouts. All workouts are 16 minutes long or less.
Is 16 minutes enough? HELLS YES! But they need to be jam packed with intensity. Intensity is all about how it feels, and is different for everyone. Choose the right intensity and modifications for your level, and you’ll get a great workout, whether you’re a beginner or an advanced exerciser.
Remember, cardio is ALL about heartrate: not about the exercises you do (for those of you who are stuck on jogging & the elliptical).
The more muscles you use, the faster you go, the deeper your movements, the more intense of a cardio burn you’ll get. This workout is designed to maximize the muscles you’re using, boost your heart rate for short intervals, and recover while still working.
FIRE DRILL: 16 Minute Cardio Breakdown
This workout can be done a few different ways: in timed intervals (30 seconds per exercise, with 10 seconds rest between them), as an AMRAP (as many rounds as possible in 16 minutes) or 4 rounds for time (if you want to go your own pace).
*See below for scaled rep suggestions for beginner, intermediate & advanced exercisers.
Dorm Room Modifications! Get an intense workout WITHOUT the jumps.
Whether you’re a beginner or simply can’t jump around in your room, low impact modifications are provided for each and every exercise. Low IMPACT does NOT mean low INTENSITY: move as quick as you can, expand your range of motion (deeper, wider, bigger) and stay light on your feet.
HOW TO DO IT
Wicked Warm Up! Moonhowlers
Conventional warm ups are sometimes boring for me. I prefer using more of my body from the get go. I use a variety of moves to get my body prepped for movement, and they change from workout to workout.
Misconception: any old warmup will do.
While the purpose of a warm up is to… well… WARM YOU UP, it also preps your muscles for harder work. One of the best ways to warm up is to pump blood into the muscle groups you’re working that DAY. So if you’re planning on working your chest, do a small set of pushups in your warm up. Your legs? Add squats and lunges. Your back? Add a few supermans.
The goal isn’t to exhaust your body, but rather to work it just enough to get some blood flowing: bodyweight or light weights onlt. I alternate between cardio and total body moves that work my body and stretch me out at the same time (dynamic stretching). Training this way is a performance booster as well. You’ll notice more reps and higher energy when you start your actual workout.
I call these ‘moonhowlers’. It’s a variation of a walkout/inchworm. I use them to warm up for interval training and/or cardio.
A. Start standing tall, then bend at the hips to bring your hands to the ground (slight bend in the knee).
B. Keeping your abs tight, walk your hands out to plank position. Butt down!
C. Drop down into a tricep pushup (elbows close to the body), and press up into upward facing dog (similar to chatarunga).
D. Reverse the motion, walking the hands back and finishing with a bodyweight deadlift (legs slightly bent, use your hips to lift you up and keep your back flat).
Try 5- 10 of these in your warm up to hit your whole body! Works your arms, back, core, booty and gives you a nice stretch all at the same time!
You’ll love this! A workout that involves you lying down! Repeatedly, lol.
This challenge takes only 10 minutes… but believe me, you’ll be DYING at the end. (if not, you’re either a superhero, or not pushing yourself hard enough!). The only rule? Go as fast as you can. If you need to take a break, make it quick and then keep going. Listen to your body, and take your intensity down!
How to do it…
Warm up first. Set a timer for 10 minutes.
1. Squat down with your feet extra wide (wider than your hips - almost sumo style). 2. Bringing your hands to the floor, jump (or step) your feet back (keep them wide) to plank. 3. Lower your legs and chest to the floor, bringing your arms out, palms down, to either side of you. 4. Play dead for one moment, then reverse the movement; come up to plank, jump your legs back in and jump or stand up.
That’s ONE rep.
Don’t let these fool you: after about 10 you’ll really start to feel it. These are a sick total body workout on their own and coregasm WORK. Remember to stretch those abs out when your done!
Challenge
Do as many Deadman Burpees as you can in 10 minutes. I’m not there pushing you, so you really need to push yourself. Half-assed does not a bad ass (or great ass) make. :)
Two years ago, I could barely manage 10. My score last year was 87 in ten minutes. Today, I hit 127! Start where you are and go from there!)
Non-timed version: If you’d rather spread these out over the course of the day, or your workout, you can! Use these guidelines. Beginners: first goal is to hit 50 in ten minutes & work your way up until you can do 100. So if you can only manage 38? Your goal is 50. Got it?
- Level One: 50
- Level Two: 75
- Level Three: 100+
Try this challenge, and don’t forget to let me know how many you’re able to do! Can you beat my score?
Tip: Sometimes it’s not YOU that stinks. It’s your clothes!
Bacteria builds over time, especially in our workout clothes. Even if they smell fresh out of the dryer, the smell can be triggered by heat & sweat.
If you notice a smell during or after your workout, it may be the clothes and NOT you. Try taking a shower beforehand: most people won’t be smelly post workout if they’ve showered fairly recently. If you still stink, it might be the clothes. Likewise, if you only smell that ‘smell’ wearing certain shirts, bras or pants, it might be time to replace them all together.
It’s not always possible to eliminate odors, so be prepared to toss your items if need be. You can prevent smelly situations by washing your clothing as soon as possible post workout (even if you do a quick rinse in the sink and hang to dry). The longer they stay wet, the more bacteria grows. :)
Tips to get the smell OUT via Livestrong.
Rise ‘N’ Grind!
Up SUPER early: new client, new day, new toy to play with (TRX
Wanted to share my go-to yoga sequence for mornings: it’s quick, gets the blood flowing and only 9 poses (you complete the entire sequence on one side, then the other - 15-20 minutes total). I LOVE yoga, but I’m not really a spiritual practitioner. My ‘zen’ place usually has a beat to it and that works for me. Playlist of choice today; The Score
Get deets & print out the sequence here: http://www.fitsugar.com/FitSugar-Total-Body-Yoga-Flow-Sequence-3503960
Off to a great start! Hope you enjoy your morning!
Smash Mouth: Walking On The Sun
Dude drove by blasting this from his car as I got my workout on in the park today! It’s so sunny and gorgeous right now: finally feels like summer is coming!
Little throw back to summer’s past! Can you believe this was the summer anthem 15 YEARS AGO?!!!. #feelingold :)
