Group Class

Group Class
Outside doing one of my infamous sand workouts!

Wednesday, November 25, 2015

Thanksgiving The Weather Is Fine Outdoor Workout

Lots of snow up here where I live, but warm weather means I have been requested to post an outdoor workout.  This workout is created with my city in mind, but could be adapted to where you live.  Layer your clothing, be safe, have fun!

The point of all the cardio workouts below is to add variety, give you ideas for possibilities to change up your normal outdoor workout, and to add intervals to your outdoor workout.

The Thanksgiving weekend is long for many of us so see how many of these workouts you can challenge yourself to complete.  Let me know what you accomplished.

*The following workouts should be at YOUR intensity, which means they should be challenging no matter what your fitness level.  There are moderate intensity levels and high intensity levels.  Push yourself to reach those.  Please- only do those exercises listed that are safe for your surroundings and conditions.  If it's icy then modify.  These could also be done indoors on a track.

Music Workout Party:
Get some good music going and do the following
walk/jog- moderate intensity during verse part of each song
At chorus  sections intersperse the following:
skipping (swing your arms!), faster run, shuffle squat, walking lunges, hops.  Basically a             HIGH intensity effort.  Mix it up.  Do something different each chorus.
Aim for 20-45 min duration

Speed Walk This is Harder Than Running Workout:
Go for a brisk walk
Intersperse VERY FAST walking intervals, walking as fast as you possibly can without breaking into a run.  During these work intervals it should feel harder to walk that fast than it would be to run!
You could use the music method, walking at verse and speed walking at chorus.
You could time yourself and do brisk walk 2 min: speed walk 1 min
You could look for landmarks and tell yourself you will speed walk to each landmark
*Add snowshoes for even more intense workout
Aim for 20-45 min total duration

The Hill/Stair Workout:
Go to a place near you that you know has a hill and/or stairs *Big Dipper Ice Arena is a good indoor alternative
Every time you come to stairs you will go up and down them for 5 min
If it's one stair/hill then stay there for 10 min or walk/jog and come back every "lap" you do
The point is to get in some elevation
Aim for 20-45 min total duration

Thanksgiving Workout 2015- The Name Game

Here is a fun workout a friend sent me the idea for.  I've designated an exercise for each letter of the alphabet.  You can do your name, or other Thanksgiving themed spelling!  Send me a comment of the words you spelled with your body today!  Who's going to do the whole alphabet?

No equipment needed
Optional timer, mat
If you don't want to count reps do each exercise for 1 minute.  Set a timer.
If you don't have a timer or like to count reps then aim for 20-30 of each exercise or the # reps I've stated.
Get some good music and GO!

A- Ab crunches, 25
B- Hip bridge, 20
C- Pushups, 12
D- Tricep Dips, 15
E- Fake (or real) jump rope, 1 min
F- Lunge kicks- 12 each side
G- Hip bridge, 30
H- High knee run in place, 1 min
I-  Plank, 1 minute
J-  Jumping Jacks, 1 min
K- Lunge Kicks, 15 each leg
L- Lunge kicks, 20 each leg
M- Tricep dips, 12-20
N-  Squats, 12-20
O- Ab crunches, 20
P- Plank hold, 1 min
Q- Jumping jacks, 1 min
R- Lunge kicks, 20 each leg
S- Side Plank, 30 sec each side
T- Tricep dips, 25
U- Jump rope, 1 min
V- Pushups, 1 min fast
W- Jump rope, 1 min
X- Pushups, fast, 1 min
Y-  High Knee run in place, 1 min

tricep dips
lunge kicks

Hip Bridge
lower and raise hips, squeeze butt

Z- Frog jumps, 1 min

Wednesday, December 31, 2014

Rockin New Year Challenge Workout

HAPPY NEW YEAR!  I hope it is a new year full of healthy living and happiness.
This workout should feel like a party!  You need only your body and some good music.  Optional cardio equipment (treadmill, step, trampoline, etc).  This is a cardio workout with some bodyweight exercise challenges built in.  See if you can complete the challenges and start off your new year with a great sense of accomplishment!

Song 1- cardio of choice (dance, walk, cardio kickboxing, step, etc)
Song 2- challenge *squats (that's right you do squats the whole song!  Any kind can alternate- wide, narrow, squat with heels raised)

Song 3- cardio
Song 4- challenge *oil rigger pushups
Song 5- cardio

This shows the position for oil rigger pushups.  You will take turns lifting each leg, maybe after every 6-10 pushups, until the song is over.  Go as low as you can in the push-up, but don't have to touch face to floor as pictured.
Song 6- challenge *lunges (any kind of lunge you know how to do.  You can alternate between different kinds- front, reverse, lateral, alternating)

Lateral Lunges

Song 7- cardio

Song 8- challenge *butt ups

Song 9- cardio
Song 10- cool down and stretch
I recommend taking a few minutes before starting this to create a playlist of 10 songs and choosing shorter songs (about 3 min or less) for the challenge exercises.

Tuesday, December 23, 2014

Christmas Card Workout

Happy christmas!  Enjoy this workout on your break.  Even better--enjoy it with your friends and family!  I'm gonna go do it with my kids:)
You will need a deck of playing cards.  Shuffle them, turn on some music and get started.
You will turn over a card and do the exercise and reps for each card.  Move quickly, turning over your next card as soon as you finish an exercise and move on to the next. Go through the deck or go for time of 20+ minutes.  
Ace, Kings, Queens, Jacks are all 10 Reps.
Follow the numbers on all other cards for reps.

Ace- rest 10 seconds

King- kicks (front kicks, L R = 1 rep)

front kicks

front kicks with a reverse lunge (another option)

Queen- lunges (L R =1 rep) OR lunge jumps
lunge jumps
can also do lunges in place without the jump in the middle

Jacks- jumping jacks (of course) OR plank jacks (think jumping jacks in plank position)
Plank Jacks
"jump" feet out then back to starting position
jumping jacks

All other cards:
Clubs- crunches
ab crunches on ball
you can also do this on the floor but it's not as fun
Spades- squats OR squat jumps
squat jumps

Diamonds- downward dog pushups
in the traditional yoga downward dog position try to do a pushup
these are very challenging so it's ok if you don't go very low

Hearts- high knee runs (L R = 1 rep) OR hops if you are able to jump.
high knee run in place.  get that knee up there!
shown here are lateral hops, going from side to side.  
you can also just hop up and down in place like a bunny
9 of hearts you would do 9 high knee runs or hops
2 of clubs you would do 2 crunches.
Queen of any hand you'd do 10 lunges (on each side)

Thursday, November 27, 2014

The Goddess Thanksgiving Workout (if you're a guy this will still work for you!)

Happy Thanksgiving!   Here is my 2nd annual thanksgiving day workout challenge.
I'm proud of my ladies at class because they requested hard over easy.  Modify as needed.  You could easily repeat this workout.  Put high energy into it and you will get great results.  Here it goes...

I decided on a squat, lunge and pushups challenge, since those are some of the most basic effective exercises.  I refer to them as "goddess" exercises since they will make you feel and look amazing.
You're gonna need some good music.  Everything is going to be timed using songs instead of clocks.
You will do 2 exercises per song.  Alternate between the two exercises as you please, but keep it up for the whole song.

•Song 1- warm up
March in place, dance, jumping jacks, etc
•Song 2- side to side pushups and side to side squats
Start in basic push-up position.  Reach r arm to R and do a push-up.  Return to center.  Reach L arm wide and do push-up.
Squat R leg to R, squat center, squat L leg to L.
Song 3- front lunge alternating

Song 4- push-up to side plank and squat to side leg lift
Do a push-up then go to Side plank on R side.  Push-up and side plank on L side.  Repeat.
Do a squat then R side leg lift.  Repeat on L side

•Song 5- reverse lunge with kick alternating legs

•Song 6- hopping pushups narrow to wide and hopping squats narrow to wide
 hop it to a wide squat

now go back and forth between the two with a hop in between each.

do a regular style pushup then "HOP" your arms out to a narrow pushup.  "HOP" arms back to regular pushup.  Can do on knees or toes.

•Song 7- crossover lunge and lateral lunge with leg lift

•Song 8- cool down.  March in place, dance, whatever, just get heart rate down and breath slowed.

Wednesday, October 22, 2014

One Strong (and fit) Alaskan Woman!

I just got the awesomest text from a sweet girl who's been working with me.  She reports that she went caribou hunting with her husband and SHE dragged the caribou down the mountain!  Her hubby was impressed (and relieved).  Haha!  So great I love it!
She credits her improved fitness with enabling her to hike through the deep snow and carry out the animal.
Wow!  Awesome work Gaby.  Yet more proof that exercise is more than just losing weight.  It improves our lives and provides opportunities for us.
Hunting is a way of life for us in Alaska.

Thursday, October 9, 2014

Pushups in sets strong and on the toes.
Despite my doubts, sadness and frustration after baby #4.  It's possible to get back your fitness and body after baby.  Woohoo