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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...
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
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!
This workout’s awesome. Bodyweight only, great for all levels (advanced, try doubling the reps and doing 2 rounds instead of 4)
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
Squeals! Jumps! Pumps! Yays! I haven’t been this excited about a DVD in a LONG time. Can’t wait to get my hands on it. Yay Zuzka!
3 DVD’s. 12 workouts. A 30 day calendar. 277 minutes of sweat.
I’m thrilled that it fits all my criteria for awesomeness in a DVD: not too expensive ($15.95 plus shipping), tons of workouts (over 12! I KNOW!), a realistic diet plan (IF you need one: very simple, pretty much the same things I recommend: clean eats, not being obsessed, making room for treats), intense & short workouts, a calendar, and designed by one of the most bad ass ladies I know.
ALL for only $15.95.
At the moment, it’s only shipping within the US. I had it shipped to a friend in the states, then waiting for it to arrive here.
To celebrate the release, we’re doing a 30 day challenge group, starting on February 1st 2013! This gives everyone a little bit of time to get their shipments, and for those of you who aren’t sure yet, you can follow along, get instant feedback and learn about the DVD from real people before investing. It’s an open group, so invite your friends! 30 Day Challenge Group.
Will be posting progress on Tumblr too, so no worries if you’re not on Facebook! I love all my peeps, won’t leave you out! xo
DVD details here (Paypal & Credit Card orders)
Amazon orders here.
Sandbag Elevated Hip Bridge
A tough modification to hit your boot-eh! It’s even tough 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 you’re feeling really bad ass, add a mini-tricep dip at the top, bending your elbows just slightly.
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 an easier modification if needed (including from the floor).
If you were thinking about getting yourself a sandbag, the Ultimate Sandbag Team is offering a 20% discount for a few more days! Enter the code ‘holiday’ at the checkout.
I freaking love her. MY favorite tool. To save a few extra bucks, opt for just the shell and make your own filler bags! If you’re really looking to invest, I recommend the water fillers. Big regret that I didn’t opt for them; they make traveling with the bag so much easier and the exercises a bit more challenging (go light at first).
I’ll be focusing a bit more on sandbag workouts next year and it’d be fun if we could workout together with the same stuff! Plus, it’s a wicked tool that you’ll have tons of fun using (don’t worry: modifications will ALWAYS be provided without the bag!).
(they come in black & camo too if pink’s not your thing! xo)
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!
Follow the challenges on Pinterest
Follow the challenges on Facebook
Hardcore Holidays! Stocking Stuffer Challenge: 100 Dancing Crabs
Total body with emphasis on the core today! This is a challenging move that will work your whole body but requires a little concentration and balance. Move slowly to improve your form, then add speed as you’re more comfortable. Engage your core and glutes throughout. :)
Beginners: if needed, lower your hips or keep your butt on the floor or pillow, and alternate sides with the toe touch.
A. Come to a ‘table top’ position, on all fours, with belly facing the ceiling. Keep hands over your shoulders.
B. Distribute your weight evenly, as you lift your hips up towards the ceiling. Torso is parallel to the floor. Squeeze your glutes and engage your core to protect your back.
C. Transfer your weight to one foot as you kick the other leg up towards the ceiling. Try to keep your hips as lifted possible as you kick. With the opposite hand, reach up towards your toes.
D. Touch once, then replace your hand and heel to the ground. Repeat on the other side. This requires a lot of balance: move slowly to protect your joints, then add speed once you’ve mastered it.
Advanced? Try 50-100 Deadman Crabs instead! Very challenging, so pick a rep range that’s just outside of your comfort zone.
Kill it!
Follow the challenges on Pinterest
Follow the challenges on Facebook
Hardcore Holidays! Stocking Stuffer Challenge (yay shoulders!). Day 9: Pike Presses!
Pike presses are a great way to train your shoulders using just your body weight. The key to a proper press is to keep your back in one straight line, head between your hands between your elbows (pretend you’re doing a handstand pushup). Think of the motion as straigh up and down instead of pushing away (and to the back) from the floor. Take hands out WIDE and only go as deep as you can with proper form. Legs can be straight or bent to make it easier; listen to your body and choose the positioning & modification that woks for you.
Beginners: Reduce range of motion to make it easier (mini presses) or place hands on a very low surface (yoga blocks are great). Everyone else: Do them from the floor or with feet elevated. (Advanced? Single leg if you can!)
Feeling bad ass? Add a burpee. :)
Details and instructions here.
To see a video demo of MANY different modifications, check out BPM.TV’s Push & Shove Workout (with a shoutout to yours truly!).
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! Stocking Stuffer Challenge DAY 6: 150 Mountain Climbers
Core & cardio today! Go as quickly as you can to get the most out of this challenge. (tip: if you’re doing the burpee challenge as well, mix them up! Add 3 burpees to every 10 climbers, and add 45 to your total for the day).
(Right plus left equals 1 rep)
There are lots of ways to do climbers, but most people simply bring the knee into the chest (hard enough), keeping the foot off the floor and keep the movement slow and controlled. Knee, back to plank, knee, back to plank etc.
Modifications
Easier: If you’re having a hard time from the floor, place your hands on an elevated surface like a sofa or bench. Keep your body in one straight line and hands under your shoulders (same form), as you draw your knees in to your chest one at a time. Try to hop/run to increase the intensity, and keep your eyes forward.
Harder: Connect your feet to the floor with each knee drive and jump/switch them back and forth instead of “running”. The closer your feet land to your hands, the harder this will be. (you can also opt for alternating froggers instead).
Advanced option: if you have very small leg weights, adding them to your ankles can make this move much more intense.
It’s also a FAB weekend to catch up on the other challenges! Click here to see the rest. :)
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! Day 3 Stocking Stuffer: 200 Mermaid Side V-Ups
You can make it 200 total (100/side) or 200 per side: up to you!
Make it easier: bend your knees, use your arm for support, place a cushion beneath your tush for comfort (not cheating. Still hard), and reduce range of motion: if u can feel it in your obliques, you’re good. Roll on to your booty slightly as you lift.
Make it harder: do the opposite, lol. Straight legs, no arms, etc. Without rolling on to your butt, you may not lift as high, but the contraction is bigger. No worries. (Cushions allowed!). Uncross the feet and use your thighs to keep your legs together.Psychos: leg weights baby. You can also put a dumbbell/plate between your legs for a bigger challenge. Make the lift explosive (power up quickly) and lower slowly and controlled. Reach as high as you can.
Tip: if your back hurts, focus on drawing in the core. You can also do these in bed. :)
How To Do It
A. Lie down on your side. Arm closest to the floor comes out in front of you for support OR you can prop yourself up on your elbow (easier). Top arm reaches over and behind the head, extending the body line. Feet are crossed (like a mermaids tail).
B. Keeping feet crossed and legs straight, lift and twist feet towards the ceiling. Your hips and booty will roll slightly inward as you reach your top hand towards your toes and raise your torso from the floor. Use your obliques and not your legs to do the lift.
C. With control, lower back down to starting position and repeat.
It’s Day 3 of the 14 day challenge! Get the details here and catch up!
If you’re doing the Hardcore Holiday Challenge, this was my Day One workout! The Stocking Stuffer Challenge was 200 Step Ups With A Twist.
This workout also counted for 40 burpees towards the Gimme, Gimme, Gimme challenge (1000 burpees from now until Christmas), and another 40 burpees in my warmup gives me a total of 80. Not bad for day one!
I did a quick mid-workout video of me doing just one round. Try to keep up with me (or go faster! I was already pooped: this workout is HARD). Follow along with me here!
Off to do Day Two!
