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Snow and Charming know what’s up…
Love this.
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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...
Single Leg Deadlift, with Curl ‘N’ Row
I’m obsessed with single leg deadlifts (though my bum leg won’t let me do them at the moment). Because I work out at home primarily, I am always looking for ways to add intensity/difficulty using the equipment I have. My sandbag goes up to roughly 40lbs (Pink Power Package) but it’s an unstable weight, making it very difficult to perform balance moves (and my water bag makes this move SO much harder, even though the weight is lighter! The water moves from side to side, making it uber tough to balance).
Single leg deadlifts are wicked to work your glutes, hamstrings, core and inner thighs (plus they help with balance and coordination). The modification above also targets your biceps and upper back while making it tougher to keep your balance. Tap down ANYTIME. :)
Ways To Do This With No Sandbag
- Just bodyweight: form is VERY important and comes before adding resistance. Squeeze the muscles in your hamstrings, back and biceps, pretending you have weight in your hands. Go slowly and make sure your form is on point before adding weight.
- Dumbbells. Either in both hands or just one hand (one hand makes it more challenging to balance. Try switching up which hand has the weight to feel the difference.
- Use what you have! Soup cans, laundry bottles, water bottles etc. The more wiggly and unstable the object, the harder this will be, even without heavy weight.
Beginners: No need to start on one leg. Tap the back foot down for balance, but keep your weight in the front leg. Keep a slight bend in the knee, and use a wall or chair for balance if needed. (CONTRACT THE CORE! Protects the low back: you should feel this in the hamstrings, glutes and core.)
How To Do It:
A. Starts with a one leg bicep curl (curl the weight up & down while balancing on one foot). Keeping your leg lifted, bend/hinge at the hips to bring your chest parallel to the floor. Keep a slight bend in the standing leg.
B. Perform a row, scraping your elbows up past your back. Keep them close to your body and squeeze your shoulder blades. Focus on a spot 6 feet in front of you to help with balance.
C. Using your glutes and keeping core tight, come back to standing, balancing on one leg. Avoid using your back to do the lifting: keep it flat and focus on your hips/glutes. Repeat, starting with the bicep curl.
Try to work up to 10-15 consecutive per leg, then go a little heavier! Repeat for 3 to 5 sets. (throw in some cardio to recover. Jump rope, deadlift, jump rope, deadlift etc).
Get sandbag details below if you’re interested! You know how much I freaking love mine. They’re awesome to travel with too if you’re going on vacation this summer (just bring the shell and fillers: fill up on the beach!).
Maxed Out: 500 Rep Bodyweight Challenge
Loved this circuit! Intense, quick and dirty total body, no equipment required.
Find beginner & advanced modifications, photo demos and rep suggestions here.
Like A Boss Booty: 16 Minute AMRAP
It’s hump day! A good day for some booty work! This is a dorm room friendly circuit you can do at home in case you can’t get to the gym. Try for 3 rounds of each section!
Advanced: Add weights where you can, do each section 3 times before moving on or double the reps to make it harder. :)
Want more cardio? Add 1-2 minutes of jumping rope or a jog after each section.
See more here.
Crab Kicks
Cardio, legs, core
Crab kick are a fun cardio move that work your legs, core, shoulders and back. (those of you doing the ZCUT challenge might recognize it!). I adore this move! Feels like you’re doing the can-can. :)
HOW: In a table position, keep hands under shoulders and hips lifted as you jump switch legs and kick towards the ceiling. Beginners can modify it by marching (and not jumping) or by doing it elevated with hands on a chair or couch.
Core tight throughout, and add speed only after you’ve gotten the form down.
Try ‘em! :)
Goal: 50-100 split up however you like. :)
Sandbag Elevated Hip Bridge
Ultimate Sandbag Website (All Models)
This is tough even without the sandbag (you can use anything as extra resistance really: no sandbag needed! Just make sure it can sit on your lap without falling). If this modification is too hard, or it hurts your wrists/shoulders, choose the modification that’s right for your level.
Tips
- Press through the heels, and tuck your hips under your pelvis to engage your glutes.
- Hands directly under your shoulders: adjust for comfort.
- No need to lift high: even a mini-lift is enough.
- If you experience discomfort, strain or pain? Stop. This move is not for everyone. Try a different modification if needed (including from the floor), and you’ll still get the burn without the ‘ugh’.
See other hip bridge modifications & instructions here
Advanced? Try this modification instead of the elevated hip bridges in the Booty Murder 2.0 circuit.
Bulgarian Split Squat
Beginner alternative: Static or walking lunges
Advanced alternative: Added weights (sandbag, dumbbell or medicine ball)
Works: legs, quads, glutes
How To Do It
A. With or without dumbbells, stand in a staggered stance, with one foot in front of the other. Place toes or the top of your foot (laces) on an elevated surface like a chair, bench, stability ball etc. Adjust your stance as needed.
B. Slowly, lower your body down in one straight line as far as you can (imagine you’re sinking down like an elevator). Place weight in the front heel (back foot used for balance only), and keep knees over your toes. If you can wiggle your toes at the bottom of the squat, you’re in the right position.
C. Lower slowly, then raise back up quickly. Repeat.
Aim for 10-20 per side, for at least 3 sets
Hardcore Holidays! Stocking Stuffer Challenge Day 13! 80 Switch Kick Ups
This is a challenging (and FUN) total body combo that will target everything, get your heart rate going, and really hit your core & booty. No equipment required. :)
Challenge yourself! Make this harder by moving as quick as you can, staying on the same side instead of alternating (40 per side) or using the advanced modification below. Do not sacrifice form for speed. Like all other challenges, you can split up the reps any way you like.
How To Do It
A. Start in plank. Hands under your shoulders, core tight, and eyes forward.
B. Step one foot forward into a deep runner’s lunge. Hands on the floor. You may need to walk the foot forward, depending on your flexibility.
C. Press through the heel of the front foot (not the back foot) as you stand and swing your back foot forward into a straight leg kick. The straighter the leg, the harder this is (use your core). Ideally, you’ll want this to be ONE motion, but you can tap your foot down at any time for balance if that’s too hard (lunge, stand with both feet, then kick).
D. Swing your leg back into runner’s lunge, and step both feet back to plank. Repeat switching sides, swinging the opposite leg forward into runner’s lunge.
BEGINNER Modification: omit the plank, and do a step back lunge to a front kick instead.
ADVANCED Modification: From runners lunge, hop and switch your feet in one motion (don’t come back to plank, but switch from side to side, like alternating froggers - see here), keeping your butt down.
G’luck! Kill it!
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Hardcore Holidays! Day 11 Stocking Stuffer: 150 Squats (your choice).
Almost finished! 3 challenges left, and we’re done!
Congrats to all of you who have been keeping up with each challenge and sending me your progress. I know it’s hard, and we’re all sore, but we should be very proud. :)
Today is a squat challenge: any and all squats count (mix them up & choose toughers modification that you’re used to). I’ve added some of my favorite modifications below.
See 4 Quick Ways To Fix Your Squat for tips on form.
SQUAT MODIFICATIONS
Prisoner Squat Jacks
Hardcore Holiday Challenge! Day 8 Stocking Stuffer: 50 Elevated Hip Bridges
Booty. Work.
Hip bridges are a fab exercise, a great way to strengthen your hamstrings and glutes. Placing your feet on an elevated surface makes this simple move VERY challenging. Make sure to engage the glutes, core and listen to your body: this may be too tough for some of you, but it’s perfectly fine to do them from the floor. You can also use a swiss ball, a roller, or any other piece of equipment that suits your fancy.:)
Because people of all levels are doing this challenge, I’ve added a ton of modifications for you to choose from. Pick the HARDEST modification you can handle, and do as many as you can.
Basic Bridges From The Floor
Many of you won’t be ready for elevated bridges, and that’s okay! Try them from the floor instead, with both feet or on one leg (25 per side). See photos below.
Tips: curl your tailbone under and contract through the core to really engage your glutes. Don’t worry about lifting up high: just work on really feeling the contraction. Shoulder blades stay on the floor & back is flat: don’t arch.
Elevated Bridge Modifications
Hardcore Holidays! Day 5 Stocking Stuffer: 200 Lunge Hop Ups
It’s a cardio challenge today! Short, sweet and brutal. :)
Lunge hop ups are faboosh for your legs and will boost your heart rate SKY HIGH. It’s a super quick challenge, but you need to push yourself! Try doing 10-25 per side, and alternate til you reach your goal (throw in some planking or other moves to recover as needed: these are intense!)
How To Do It
A. Step BACK into a deep lunge. Keep your chest up, weight driving through the front heel, and keep an athletic stance (core contracted, arms engaged). The front leg should be parallel to the floor. Go as deep as you can, standing taller if a deep lunge is too difficult.
B. Push through the front heel to jump up in the air on one leg, while bringing the back leg forward and driving the knee up.The higher the jump, the more work for your legs. Land softly, back in starting position.
To make it easier: reduce range of motion. Don’t lunge as deep or jump at the end (just draw the knee in).
To make it harder: increase range of motion: jump higher, lunge lower and go FASTER. Yay!
Go, go, go!
Hardcore Holidays! Stocking Stuffer Challenge Day 4: 120 FireDonkeys
I’m doing mine weighted (dumbbell behind the knee) and you can choose 120 per side OR total (60 per side). Protect your back by engaging your core, and focusing on the glutes. Drop to your opposite forearm to make it easier on your back, but try to keep hips/chest facing the floor.
Knee out to the side, then heel up to the back. That’s one rep. Here’s a handy breakdown if you need more deets!
G’luck! See the rest of the daily challenges here: Hardcore Holidays
Hardcore Holidays! Stocking Stuffer Challenge Day One: 200 Step Ups With A Twist! (100 per side)
Step ups are wicked to build strength in your legs (and you can do them anywhere!) Adding an oblique twist gets your core & inner thighs involved, and works on your balance.
Scale these to your level! Beginners can start with 10 per side for 10 rounds. Intermediates can opt for 25 per side for 4 rounds. Advanced, try 50 for 2 rounds. And of course you can do these throughout your day too.
Tips: Place chair against a wall if you’re nervous about it moving. Step fully onto the middle of the seat, and push through your heel to lift you up. Use your obliques to twist: you should feel it in your core.
Modifications: omit the twist, use a smaller surface, and alternate sides to make this easier. Advanced can use a weight to increase the challenge (I’d use my sandbag: http://amzn.to/TjyE1f)
Alternatives: try it from the floor. Do a static lunge, and raise your back knee for the twist. Use your obliques and core to bring the knee to your elbow.
My Day One Workout
4 Rounds For Time
- 50 Step Ups (w/twist)
- 10 Elevated Burpees
- 20 V-Ups
I filmed one round of this workout yesterday (literally, just a crappy iPhone video, but you can see me and hear me. Fancy doesn’t live here yet!). Click here to follow along with me if you like! (elevated burpees are optional: regular burpees are fine!)
Crescent Lunge To Side Plank
One of my FAV total body combos!
Modification: come to your knees for the side plank, or omit it all together. Instead, try adding two swivels: in plank, cross your knee to the opposite elbow.
How To Do It
A. Start in plank: hands directly under your shoulders, butt is down and core is tight. Flex your quads and work to keep your hips from sinking (keep your eye line just between your hands and try to look forward a few feet).
B. Keep your butt down as you step one foot forward into a runners lunge. Some people MAY need to help their foot forward with their hands: totally okay. As you get more flexible, it will become easier to do it in one step.
C. Plant your foot firmly into the ground as you lift your hands into the sky. Keep hips facing forward. BEGINNERS: no need to lift your hands up if it’s too difficult. Place them by your hips; just get them off the floor into a high lunge.
D. Replace hands to the ground and step the front foot back to plank. Rotate your body open to one side, keeping your shoulder in line with the hand (my feet are staggered, with the top foot in front of the bottom foot). Hold for a moment, then come back to plank. That’s one rep. Repeat with the crescent lunge and side plank on the opposite side.
Pike Poppin’ my heart out!
These were tougher than I thought (especially after elevated burpees). Really felt it in my core, arms and legs the next day!
Get your chairs ready. This workout is killer…
Plank Leg Lift & Reptile
This move will target your core, glutes, shoulders and back.
Tip: Keep your core tight & pulled in throughout and come to your knees if it’s too hard in plank (place a pillow under them for comfort). Forearm planks are fine too. :)
How To Do It
A. Come into plank position: forearms or on hands. Keep your core tight, hands under shoulders, quads contracted and eyes forward.
B. Keeping your hips facing the floor, lift one leg up towards the ceiling. Squeeze through your glutes, not your lower back.
C. With or without tapping down, draw the same knee towards the elbow on the same side. Focus on using your obliques, and try to keep your hips facing the floor (don’t sway too much). Squeeze & replace foot to the floor.
D. Repeat alternating sides.
Try 10-20, and repeat 3 times. For a bigger challenge, try 10-20 on the same side instead of alternating.
Modification: keep one knee down as you extend the leg up towards the ceiling and the opposite knee towards the elbow. Keep your shoulders, hips and knee in one straight line.
