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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...
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This is my favorite part of racing - all the supporters. And I always high five all the kids :)
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If you think that the nice guy ranting only happens on the internet, you’ve never had to deal with your thoroughly drunken friend shouting about how...
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Sandbag Get Up Challenge: 10 Minute AMRAP!
Challenge: As many reps of this move as you can manage in 10 minutes! Take breaks when needed, but don’t stop the timer! Make sure your form is spot on: you’d rather do less but have perfect form than do more half-assed. :)
My score (don’t compare): 52 with the sandbag. My first score? 30 with no sandbag. Come a long way!
Swap the sandbag for a dumbbell or plate if that’s all you have: grab it in both hands! You can also do this with just your body weight (beginners can use their hands to help them up and for balance).
If you are using light weight or no weight, but want a more intense challenge, add a jump at the end.
This is total body and CRAZY for your core. Add this to the end of your cardio workout, or use it as a workout in and of itself. :)
Try Something NEW! Buti Fitness FULL Class (47 minutes)
My new “best thing EVER”, lol. BUTI!
I’ve been secretly DYING to try a Buti class, but haven’t been able to (there are simply none here). Bizzie Gold has uploaded a few full BUTI classes online and I have to say, they’re INCREDIBLE. Right up my alley!
The class is like a fitness remix: yoga fused with dance, plyometrics, conditioning, booty shaking and set to a pretty hype soundtrack. Imagine yoga poses where you’re shaking your booty ALL THE TIME, jumping and moving fast to the beat.
It’s NOT for everyone, but if you like the class too… we would probably have a lot of fun hanging out. :)
Fire Drill! 16 Minute Dorm Room H.I.I.T Cardio BURN
Quick and dirty cardio for all levels! Dorm room friendly modifications and rep suggestions (if you don’t have a timer) available here.
MAXED OUT CIRCUIT: 500 REPS OF BODYWEIGHT BRUTALITY
This was my workout today! It’s a simple, 4 move, circuit that will get your heart rate up and challenge your entire body. No equipment required, but you need to dig deep to finish all 5 rounds. I was DRIPPING with sweat and was dying by round 3!
If you’re doing this with me today, here’s a tip: Slow down and make each rep count. It’s easy to rush through workouts, trying to get the fastest time possible, but I want you to focus more on form than speed. It’s great to whip through a tough section quickly, but you’ll get more bang for your buck by using a full range of motion (getting low, going deep, extending your arms) than from blasting through. With each rep, try to make it as ‘perfect’ as you can: if you need a mini-break halfway through, take one! Keep going when you’ve caught your breath and don’t stop until you’re done.
Maxed Out Circuit: 5 Rounds of…
- 40 Sprinter Lunge Hop Ups
- 30 Side Plank Oblique Rotations
- 20 Drop Squat & Tuck
- 10 Single Leg Pushups
Novice/Beginner (low impact, no jumping)
- 20 Step Back Lunges
- 20 Modified Side Plank Rotations (keep bottom leg bent and on the floor as you rotate OR come on all fours as you alternate arms. You can also try this with a straight body, but elevated: your hand rests on a couch or chair instead of the floor).
- 20 Squat & Kick (sink down into a squat, and kick forward as you stand. Repeat switching sides).
- 10 Pushups (any modification: from the knees, against a wall, etc).
Advanced
- 40 Weighted Lunge Hop Ups (keep dumbbells by your sides as you perform the lunge and hop up).
- 30 Side Plank Flys (see description & pic here)
- 20 Drop Squat & Tuck
- 10 Elevated Single Leg Pushups (elevate feet on a chair, bench, medicine ball or stability ball to make it harder)
Give it a try and let me know how you did! xo
Knee Strikes
Cardio, legs, core
Those of you asking for a “jump free” way to sneak in some cardio, core and leg work: here you go! Utilize your entire body: the bigger your range of motion (using your arms, getting low), the more intense this exercise will be.
How To Do It
A. Start in a lunge position, sinking into the heel of the front foot and bending at the knee. Keep chest up and back flat as you raise your arms overhead.
B. In one motion, draw your back knee forward and up as you bring your arms down. Pretend your breaking a stick over your knee. This should also feel like a standing crunch: engage your core.
C. Replace the leg, tapping the foot down behind you. Repeat as quickly as you can while keeping good form.
BEGINNERS: Reduce range of motion, sitting a little higher in your lunge and drawing the knee up only slightly.
ADVANCED: Try this weighted (light weights are ideal since it’s cardio), or add a small hop at the top of the move (hop on the lunging leg as you draw your knee forward).
Challenge: Aim for 50-200 per leg!
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. :)
Double under magic (just starting to focus on perfecting mine). Love this cable!
Whip, whip, whoosh, whoosh!
Check-in time! Are you doing the ZCUT Power Cardio Series challenge? How’s it going?
LOVE the feedback from you guys and the support in our group! It’s never too late to join and you can start the 30 day challenge anytime.
ZCUT POWER CARDIO SERIES DEETS
3 DVD’s. 12 workouts. A 30 day calendar. 277 minutes of sweat.
ALL for only $15.95.
Got questions? Ask the people doing the challenge in our 30 Day Challenge Group.
DVD details here (Paypal & Credit Card orders)
Amazon orders here.
Drop Squat Chops
Works: Glutes, inner thighs, and core.
Modifiers: Static Squat & Chop (no jump). Stand with hands overhead and interlaced. Squat down and back, while rotating hands over to one side (arms straight). Engage the core as you chop.
How To Do It
- Stand tall and bring your arms overhead. Interlace hands together into a fist (or with fingers pointed).
- Jump your feet into a deep wide squat, while rotating your hands to one side. Keep back flat and twist through the shoulders, not the arms, to rotate. Concentrate on engaging your core & keep your chest up.
- Swing your hands back overhead as you jump your feet into standing position. Repeat switching sides and move as quick as you can.
Tips: Keep arms as straight as you can throughout the move, bending only slightly at the elbow for comfort. Bring elbows in close to the body as you chop down to the side, and crunch through the obliques on the chopping side. Land softly in the jumps, and move as quickly as you can with good form.
Need a workout? Try these in Unleash The Beast 3: Sweat Revenge! Intense 1000 Rep Total Body Challenge
Single Arm Climbers
These are considerably harder than regular mountain climbers, so expect to slow down a bit. Focus on form and not speed. (having a dumbbell underneath your planted hand MAY help if you have wrist issues).
*Not recommended for beginners. It’s ok homies, try the regular version until you can work up to this (this took me YEARS). :)
How To Do It
A. Start in plank position, and step one foot in as far as you can towards your hands, planting your heel (if you can) into the floor. (landing on your toes may put too much strain on the knees - listen to your body). Your opposite hand stays planted on the floor and your other hand swings back behind you, on the same side as the planted foot.
B. Find your balance, then hop and switch your feet, keeping your planted hand firmly on the ground, and swinging your free arm forward. Use your core to switch, and work to keep your butt down throughout the move.
C. Continue hopping your feet out and in for 30-45 seconds, then switch sides.
This is CRAZY core work: focus on tightening your core to really get the most out of this move and practice proper form.
If this is too difficult, you can step the feet in and out OR swap in regular mountain climbers. :)
With all the snowstorms that have hit the east coast, many of you are probably dreading having to head out to shovel, but I swear, it can be so much fun (and a sick workout)! Shoveling is insane cardio & total body work: just 20 minutes can leave you breathless, burning and sore for days. Like running or obstacle racing, it’s also a “mission” which can help keep you motivated throughout (starting is a another issue, but once you’ve started, you’ve got to finish!).
Ideas to make shoveling more awesome than ever…
1. WICKED TUNES. Duh. Loud and proud, unless it’s too early. Eye of the Tiger works really well. 80’s anthems, hip hop, rock etc… A fun playlist keeps things moving and cuts your time down. Play them from your car or speakers, but try to avoid earphones if you’re shoveling in high traffic areas (too many accidents).
2. RACE A NEIGHBOUR. A LOT of fun AND gets the job done faster! If your neighbour’s snowed in, suggest a friendly wager. If you have kids/multiple helpers, make teams! Losers makes hot chocolate for the winning team. Bam.
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Did you miss Booty Murder 2.0?
It’s intense, but anyone can modify it for their level! Send me your times once you bang it out! Instructions and details here.
xo
ZCUT 30 Day Challenge! Day 1 today!
Did everyone get their ZCUT dvd’s on time? Mine are still waiting to be delivered (kept missing the delivery man, but at least they’re in town!). Hoping to get my hands on them by the end of today.
There’s still plenty of time to join in - the 30 days starts whenever you do! Join in for giveaways, prizes, motivation and more.
GIVEAWAYS
1. 1 Warriorz tank top at 8pm EST tonight (February 1st)! Join the group, and you’re entered to win! (pictured above: comes in black, white and pink)
2. TWO ZCUT DVD’s this weekend! If you aren’t sure about the DVD’s or shipping is too expensive, make sure you’re JOINED the group for a chance to win! (UK, CANADA, USA and international: spreading the love everywhere!).
Loads more prizes coming up during the 30 day challenge too- I hooked us up pretty good!
DVD pic via Haley from our challenge group! She was excited to get her DVD’s!
Body Burn Out: My sweat today!
Love this workout (I love all my workouts. #biased).
Using 20lb dumbbells this time around: choose a weight that’s right for you (even if it’s no weight). Water bottles can be used as dumbbell replacements: focus on the muscles and use a full range of motion.
What I like about this workout is that it has options. You can do the 16 minute AMRAP, rounds for time or timed intervals. I’m doing 4 rounds for time, but since I’m using a heavier weight, I’m not trying to beat my previous score (17:38). Instead, I’ll have two scores, one with 10lb weights and one with 20lb weights.
Give this a try today! It’s short and sweet, and can be done pretty much anywhere. Modify the moves as needed (read the descriptions) and take out the jumps if you need a quieter workout.
xo
As some of you know, the ZCut Power Cardio DVD is currently only available for shipping in the US.
If you’ve been frustrated trying to get your own copy of the DVD in Canada or abroad, I found an online solution that might help you out! Testing it now with a friend, and so far so good (10 days shipping total). Would love your feedback if you’ve tried it out yourself! Click here to read more.
Don’t forget to join the 30 Day ZCut Power Cardio Series Challenge! We’re kicking things off with a Warriorz Tank Top Giveaway. We start February 1st, 2013, so there’s still time to join! Click here for info and invite your friends!
