Recent Tweets @fitvillains
Stuff I Dig
Posts tagged "workout"

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!

Challenge

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?

  • Level One: 50 
  • Level Two: 75
  • Level Three: 100+

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.

Rise ‘N’ Grind!  Up SUPER early: new client, new day, new toy to play with (TRX FINALLY came in after a LONG wait). Chilling with a few birdies, a WICKED energy smoothie and blissfully oooming it out with some yoga on my balcony. Just waiting on the sun to make an official appearance so I can ‘salute’ it. :)Wanted to share my go-to yoga sequence for mornings: it’s quick, gets the blood flowing and only 9 poses (you complete the entire sequence on one side, then the other - 15-20 minutes total). I LOVE yoga, but I’m not really a spiritual practitioner. My ‘zen’ place usually has a beat to it and that works for me. Playlist of choice today; The Score by The Fugees (soooo good). Get deets & print out the sequence here: http://www.fitsugar.com/FitSugar-Total-Body-Yoga-Flow-Sequence-3503960
Off to a great start! Hope you enjoy your morning!

Rise ‘N’ Grind!

Up SUPER early: new client, new day, new toy to play with (TRX FINALLY came in after a LONG wait). Chilling with a few birdies, a WICKED energy smoothie and blissfully oooming it out with some yoga on my balcony. Just waiting on the sun to make an official appearance so I can ‘salute’ it. :)

Wanted to share my go-to yoga sequence for mornings: it’s quick, gets the blood flowing and only 9 poses (you complete the entire sequence on one side, then the other - 15-20 minutes total). I LOVE yoga, but I’m not really a spiritual practitioner. My ‘zen’ place usually has a beat to it and that works for me. Playlist of choice today; The Score by The Fugees (soooo good).

Get deets & print out the sequence here: http://www.fitsugar.com/FitSugar-Total-Body-Yoga-Flow-Sequence-3503960

Off to a great start! Hope you enjoy your morning!

Smash Mouth: Walking On The Sun

Dude drove by blasting this from his car as I got my workout on in the park today! It’s so sunny and gorgeous right now: finally feels like summer is coming!

Little throw back to summer’s past! Can you believe this was the summer anthem 15 YEARS AGO?!!!. #feelingold :)

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

  • Warm up for 5-10 minutes (jog, walk, squat, jacks etc.). This can count as part of your outdoor challenge too.
  • Do the outdoor challenge, the plyo challenge or ideally both. Get outside, enjoy the weather, then bust out the plyo at a park!
  • Cool down and stretch.

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!

  • 5 Squat Jumps
  • 5 Explosive Pushups
  • 5 Burpees
  • 5 Drop Squat Jacks
  • 5 Plank Jacks

Squat Jumps

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

Explosive Pushups

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

Burpees

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

Plank 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.

FEELING ”BLAH”

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.

Read More

Today’s Workout: The Perfect 10! 
10 moves, 10 reps, max rounds in 30 minutes. Read the instructions & modifications before starting.
PUSHUP BONUS!

Are you doing the 1000 Pushup challenge? Use the bonus instructions below to boost your numbers! You’ll get a sick workout while getting closer to your goal. (If you’re doing pushups with the burpee, count those too!) 
Pushup Challenge BONUS.
START the workout with 20 pushups. 
Do 5 pushups (ANY variation) after each and every move (even the T-Pushups). 
Finish the workout with 20 pushups. 
3 rounds = 220 pushups. Not bad!

KILL IT!

Today’s Workout: The Perfect 10!

10 moves, 10 reps, max rounds in 30 minutes. Read the instructions & modifications before starting.

PUSHUP BONUS!

Are you doing the 1000 Pushup challenge? Use the bonus instructions below to boost your numbers! You’ll get a sick workout while getting closer to your goal. (If you’re doing pushups with the burpee, count those too!)

Pushup Challenge BONUS.

  • START the workout with 20 pushups. 
  • Do 5 pushups (ANY variation) after each and every move (even the T-Pushups). 
  • Finish the workout with 20 pushups.

3 rounds = 220 pushups. Not bad!

KILL IT!

I don’t know how I came across this video, but I think it’s hilarious. :) Admittedly, I’ve had 2 glasses of wine, but still.

Introducing ‘Operation Leprechaun Warrior’

According to his Youtube channel, this is the warmup to his fitness series.

1. Basketball around waist 10 times clockwise and counter-clockwise. Go as fast as you can.
2. Basketball around ankles/shins 10 times both directions. Go fast.
3. Figure Eight (no dribble). Head up. Go fast.
4. Quick hands. Side-to-side and front-to-back.
5. Yoga Stretches. Take your time on each stretch. Feel.

image

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.

Read More

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.

Get stretching!

Last week’s Tone It Up stretch routine.

Did you try the Weekend Workout? It’s not too late!

I love this workout, and I’m not the only one! (Crazy to think that thousands of people have done it in their homes, gyms & outside. NUTS).

Changing my plan today and doing the Dirty Dozen with 15lb dumbbells! If you’ve already done DD, adding weights can be a MASSIVE challenge and feels like a totally different workout.

Weights added to…

  • Squat Jumps
  • Lunges
  • Split Squat Jumps
  • Squat Kicks

Also doing spiderwoman pushups (instead of regular pushups), and straight leg tricep dips for a bigger challenge.

It never, EVER, gets easier. :)

Wish me luck! Bad asses, feel free to use my modifications to tackle this challenge! See more here.

Long, Strong, Lean & Mean: Easy At Home Circuit

Complete all 8 moves for the prescribed reps OR for 30-60 seconds each. That’s one circuit. Rest 1 minute & repeat 2-3 times.

No equipment necessary. A pillow & a mat are recommended.

This is a great workout to do while you’re watching TV, or just kicking it at home. Go your own pace.

Circuit

Note: Complete a 5 minute warmup before beginning the circuit, and stretch afterwards.

My Playlist: A little slower than usual, but I was browsing through some old favorites and couldn’t help myself. :)

Lean Mean by Yona Cuna on Grooveshark

Glute Bridge With Squeeze

12 Reps

Lie face up with your knees bent and feet flat on the floor. Place a rolled-up towel between your knees and hold it there as you perform the movement (A). Raise your hips so that your body forms a straight line from your shoulders to your knees. Don’t allow the towel to slip (B). Pause, then lower your hips towards the floor. That’s one rep.

Uneven Pushups

6 Reps Per Side

Get into a push-up position with your left hand on top of a rolled-up towel and your right hand on the floor (A). Lower into a push-up until your chest is as close to the floor as possible (B). Press back up. Do five or six reps, then repeat with your right hand on the towel and your left hand on the floor.

Quick tip: If this move is too difficult, start in a modified push-up position, with your knees on the ground.

Inverted Hamstring

10 Reps Per Leg

Stand with your arms at your sides, knees slightly bent (A). Lift your right leg behind you, bend to lower your torso until it’s parallel to the ground, and raise your arms out to the sides until they’re in line with your shoulders, palms facing down (B). Return to start. That’s one rep.

Alternating Superwoman’s

10 Reps

Lie face down with your arms extended forward, palms facing down, legs straight back and together. Raise your arms and legs a few centimetres off the floor, then simultaneously lift your left arm and right leg 15 to 20cm (A). Keeping your head and chest lifted, switch arms and legs, lifting your right arm and left leg (B). That’s one rep.

Star Ups

12 Reps

Lie on your back with your arms and legs outstretched so that your body forms an X. Brace your core and raise your head, arms and legs a few centimetres off the floor (A). From that position, simultaneously bring your right arm and left leg to meet over your abdomen (B). Lower back to start. Repeat on the opposite side. That’s one rep.

Quick tip: Slowly raise and lower your arms and legs in a fluid, controlled movement.

Scorpion

10 Reps Per Side, Alternating

Lie face down, arms out to the sides at shoulder height (A). Lift your right leg off the floor, bend your knee 90 degrees and, twisting your torso, reach your leg across your body and touch your foot to the floor near your left arm (B). Hold for two seconds, then return to start. That’s one rep.

Downdog Sweep

4 Reps

Starting in a push-up position, lift your hips and move into the downward-facing dog pose, keeping your legs straight and heels just off the floor (A). From that position, drop your hips towards the floor as you simultaneously raise your chest and shift your weight forward into upward-facing dog (B). Reverse the movement to return to the starting position. That’s one rep.
Side Plank Reach

12 Reps per side.
Assume a side plank position, left elbow on the floor directly beneath your left shoulder, right arm along the side of your body. Stagger your feet so the right is in front of the left (A). In one motion, drop your hips slightly, then lift them as high as possible while sweeping your right arm overhead (B). Return to start. That’s one rep.

Source: Women’s Health ‘Swim Your Butt Off

Ball Pike & Knee Tuck

Targets: Core & shoulders.

How to do it:

  • Start in a push-up position with your shins resting on a stability ball.
  • Brace your abs and keep your legs straight as you raise your hips toward the ceiling, drawing the ball toward your arms. Hold for 2-3 seconds and roll back to start. Keep your head in line with your spine throughout the movement (eyes between your hands).

Modifier: Do a knee tuck instead (see pic). Draw your knees into your chest and back out. Advanced peeps can try the knee tuck with a twist to hit their obliques.

Keep your core tight throughout the movement, and keeping your quads contracted will help with balance.

See full workout: Whip Your Balls Out!

I love these moves because they require nothing more than your body weight and a chair. Try them individually, or as a quick finisher at the end of your cardio.

Details here (& video)! Lean Legs Workout

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!

BEST PICTURE

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).

Read More

Related Posts Plugin for WordPress, Blogger...