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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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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.
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.
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.
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. :)
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.
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.
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.
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).
Today’s Workout: ZWOD #2 - (18-25 minutes)
This is a high intensity workout that will target your core, back and arms. Use the right amount of weight for you (I used 10lb dumbbells, but you may want to add more or less. Even none). Go your own pace.
Above is the first part of the video, but you can play the whole thing here.
Modifications:
- Step back into plank instead of hopping for the burpees.
- Do regular pushups if the twisted pushup is too difficult.
- You can also try walking pushups - do a pushup and stay in plank. Take 3 steps with your hands and feet to the right. Do another pushup. Take 3 steps and walk to your left.
- Take breaks when you need to.
3 Rounds Of…
5 Man Makers (Weighted Burpee With Plank Rows & Press)
20 Low Burpee Hops
10 Twisted Pushups
25 Competition Sit Ups
This is follow along style, so just push play! Modify and pause when you need to, but this is a time challenge: try to complete all 3 rounds as quickly as you can & don’t stop the timer, even when you’re resting. Write down your time for your next go!
Kill it!
Take It To The Gym! The Slim Workout
This is a 6 week cardio plan that you can take to the gym (or do anywhere). All you need is a stopwatch (or timer).
The beauty of this plan is that it leaves you TONS of flexibility: you can follow the intervals with any cardio machine you like (treadmill, elliptical, rower, bike) OR take it outside and run, jog, hike etc. Simply boost or lower the effort you put in to the right level for YOU.
If you’re using a heart rate monitor, find your maximum (220-your age for men, and 226-your age for women), and simply add a percentage point to each of the suggested intensities. (2-3 becomes 20-30% of your maximum heart rate. 5-6 becomes 50-60% of your maximum heart rate, and 7-8 becomes 70-80% of your maximum heart rate).
If you don’t have a monitor, use the ‘talk test’ & the guidelines below and check your breathing. It’s YOUR workout, so while you should push yourself, you can dial things back if need be.
2-3: Easy. You should be able to talk normally, and notice a small boost in heart rate.
5-6: Moderate. You’ll start breathing a little more frequently, and can speak in short sentences. You’ll feel like you’re working, but know that you can push harder.
7: Hard. You’re heart rate is up and you’re pushing yourself. You can speak a few words at a time, but your breathing should be more labored. You won’t want to be speaking very much.
8: Really hard. This is an intensity you only reach and keep up in short intervals. Give it your all (it’s not long). Speaking is very difficult, and breathing is fast. Your heartrate should be WAY up.
Add 2-3 cardio interval workouts like these to your routine each week for 6 weeks, in addition to your resistance workouts. Each workout is only a half hour, and you’ll work up to tougher intensities as you go.
Save a copy of this for your phone/timer! Switch up the machines/exercise you’re using from week to week (or willy nilly) for best results.
Printable version here.
V-Day Workout From Tone It Up
Follow along with this cute workout! It’s a great total body toner & you can do in about 15 minutes. If your plate’s full (metaphorically), set your alarm 20 minutes early (set it now: wait and you’re less likely to do it) and get this workout DONE first thing tomorrow!
Printable Routine: http://toneitup.com/blog.php?Your-Sweet-and-Sexy-Valentine-s-Day-routine-5385
Kettlebell Swings
Grab a kettlebell with both hands and stand with your feet wider than hip-width apart. Squat down until your thighs are nearly parallel to the floor. Immediately stand and swing the kettlebell up to shoulder height . As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs. That’s one rep.
Challenge: 15-20 reps, rest (or work other muscle groups) and repeat for 3 sets!
Quick Tip: If you have any back problems, do this move without using a weight. Substitute the kettlebell for a dumbbell if that’s all you have.
