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!
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?
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.
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
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!
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
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
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
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!
Lunge Challenge check-in! How you doing?
I’m at 800 for the week: have 200 left to hit my 1000 lunge goal (she doesn’t know it, but I’m racing Nicole from my Facebook page- last I heard she was at 816). My quads and glutes haven’t been this sore in a loooong time, and while I typically add lunges to my workouts a few times a week, it’s never at this volume (or intensity - plyo lunge MURDER).
Even if you started late, and are FAR off the 1000 target, give yourself a mini-challenge and do 200 with me today (or tomorrow)! Break them up, fit them in, count them and pat yourself on the back. :). I’ll post my 200 lunge workout below.
Aside from a little soreness, today’s gonna be mentally TOUGH for me: I’m feeling MEGA blue & bummed. I don’t usually post admissions of feeling crap-o-la, but hey, it happens. Sometimes I’m just NOT in the mood. I woke up feeling sad, tired, cranky and anxious this morning, and despite a hearty breakfast, a walk and a piece of chocolate (a BIG piece, lol), I’m still not ”myself”. Blah, blah, blah.
Lazy Lady Workout
When it comes to fitness, you’ll ALWAYS have good days and not so good days. There’s no such thing as ‘perfect’. Some days you’re not in the mood, tired, etc.
Exercise is a mood booster for me, so sometimes just moving a little helps me feel more like myself. When I’m feeling ‘blah’, this is a routine I do to try to get my ass in gear. If it gets me going, I’m all warmed up for a nice workout. If not, at least I’ve gotten SOMETHING in for the day and I feel good about it.
I love floor work for when I’m feeling lazy: it’s not something I do much of in my normal workouts (besides hitting it with my burpees) or in yoga. All the exercises in this workout can be done from the floor or using a chair/couch, so you can start by lying down. It’s still a total body workout, which will work and pump blood into every muscle.
Stretch Out Sundays is a new feature, and each Sunday I’ll post a follow-along video or printable routine that you can add to your workouts or do on its own.
If you’ve been training HARD all week, it’s important to take some time and stretch out your muscles. Flexibility is a fitness component many people ignore, but it’s every bit as vital as your cardio & resistance training. Yoga is a great way to challenge your muscles while getting DEEP in your tissue and relieving tension you didn’t know you had.
This is a beginner/intermediate routine. It’s about 30 minutes long, and will leave you feeling loose, limber and energized. You’ll need a mat & yoga blocks if you have them.
Listen to your body! Some of these poses may be challenging. Modify them when you need to and feel free to swap them for others.
Last week’s Tone It Up stretch routine.
Did you try the Weekend Workout? It’s not too late!
If you’re watching the Oscars tonight, why not get a little workout time in? This game is designed for you to play along as the winner’s are announced. Simply follow the instructions per category & make a little room to move in front of the TV!
If you’re watching with friends, you can guess the winners and take a break if you’re right or you get to decide the workout ‘punishment’ for those who got it wrong. Have fun with it and feel free to swap any of the exercises for different ones.
Bonus! Commercial Cardio
Alternate between 2 moves during a few of the commercial breaks for a bonus heart rate boost! Choose one of the workout combos below, and do the 2 moves for one commercial each and repeat until the broadcast restarts.
A. High Knees & Squats
B. Jumping Jacks & Alternating Lunges
C. Burpees & Squat Hold
D. Quick Feet & Plank
Oscars Workout Game
Here’s the list of nominees & instructions to play along!
Hold the assigned pose through the entire acceptance speech (starting at the announcement of the winner )
‘The Artist’ - Plank Hold
‘The Descendants’ - Squat Hold
‘Extremely Loud & Incredibly Close’ - Cobra Pose
‘The Help’ - Wide Squat Hold (Plie on toes).
‘Hugo’ - Downward Dog
‘Midnight in Paris’ - Plank Hold
‘Moneyball’- Squat Hold
‘The Tree of Life’- Cobra Pose
‘War Horse’ - Wide Squat Hold (Plie on toes).