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
I always say 20 minutes is better than zero, and half-assed is better than no-assed. When it comes to fitness, you’ll ALWAYS have good days and not so good days. There’s no such thing as ‘perfect’.
When I’m feeling ‘blah’, this is a routine I do to try to get my ass in gear. If it works, I’m all warmed up for a nice workout. If not, at least I’ve gotten SOMETHING in for the day. All the exercises can be done from the floor or using a chair/couch & work your booty, core & upper body.
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).