Group Class

Group Class
Outside doing one of my infamous sand workouts!

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

Tuesday, September 30, 2014

Back to Basics Core Workout

Here is one of my favorite go-to exercises when the focus is weight lifting basics and core work.  Doing exercises on the ball engages your core muscles.  You will work each muscle group in your body.

Start with a 5 min warm-up (march in place, walk, etc)
Complete 1 set of each of the following exercises then repeat.
Aim for 3 sets of 10-12 reps.  Use a weight that is challenging by the last few reps of each set.
For a HIIT interval circuit style workout that includes cardio do 30-60 seconds of jump rope, step ups, running on treadmill, or jumping jacks between each exercise.

Wide DB Squat
toes point same direction as knees
torso stays upright
stick that bootie out and back!

DB bicep curls on ball
tall, strong posture

ab crunch on ball
keep hips up
feet wide= easier
feet closer together= more challenging

tricep extensions on ball
keep hips up

DB overhead press on ball
strong core, tall posture

Chest Press on ball
squeeze those pecs!

Leg curls on ball
if the ball is rolling all over the place the problem is from the core
center yourself, breathe

front lunges
do all on R side then all on L side

Bent over DB row
no hunched, rounded back
stick out chest and bootie, keep those shoulder blades down and back

basic plank
hold 20-60 seconds

Friday, August 22, 2014

Congrats to Gaby, who lost 2% bodyfat and 5 inches this month.  Yay!

Thursday, August 7, 2014

Mix in Cardio workout (FUN!)

This is a simple workout that is meant to shake up your usual walk/jog/run in a fun way to burn more calories.  The "mix in" exercises really increase your heart rate, making this a fun way to add intensity and beat boredom with a general cardio workout.

It is meant to be done outside.
No equipment needed
Music/timer optional

You will be mixing exercises in with your walk/jog/run (whichever you choose).  You can mix in the mix ins a number of ways:
• Choose a "marker" such as telephone poles, signs, street blocks, cracks in sidewalk, etc.
perform an exercise at the start of one marker then  switch to next exercise at next marker.
• Get some good songs.  During verses of songs you will walk/jog/run.  At choruses you will do one of the three "mix up" exercises.  Choose a different exercise with each chorus.
• Be boring and just time it (haha just kidding.  Perfectly acceptable).
Try doing walk/jog/run for 1-2 min and mix ups for 30 sec.  Alternate.
• wherever you are walking/running if you come across a hill or stairs you MUST do them!  Have some fun.  Look for them!  If you are super cool you will take your route past a known stairway/bleacher lovers heaven (high school track anyone?)

Warm up with a walk/easy jog, 5 min
Walk/jog/run (your choice) and mix in the following exercises

Mix-in exercises:
Walking lunges
Side shuffle
Forward hops
Stairs/bleachers and hills (if you can find them)

Repeat for desired time (recommend 20-60 min).
walking lunges

skip (with power!)

Side Shuffle

Forward Hops

Total body circuit workout

This is a total body circuit that would be great to do outside.
Equipment needed:
A raised step, bench or stable chair (stairs, bleachers, bench, picnic table, etc)

Warm up with a walk, jog or march in place for a few minutes then
Complete the following circuit 3 times through or for about 30 min

Lunge to front kick, alternating sides, 10 each side
Lunge back with R leg then push forward with a front kick with R leg
Repeat on L side

Booty hip bridges, 16
Lie on back with feet on raised surface
Lift hips up and down, squeezing glutes each time
Shown 2 ways- both feet easier, single leg harder

Plank hops, 10 (in,out=1)
Plank with hands or forearms on raised surface
Hop feet out and in keeping body in your straight plank position, without lifting booty too much

Jumping jacks, 1 min

Step ups, 2 min
Use that raised surface to step up and down or do stair climbing/bleacher running depending on what you have available.

Pushups, feet on raised surface 10-16

Squat hops, 16
Squat reach to ground then hop up reaching to sky

Tricep dips on raised surface, 10-16
Can be done with bent legs or straight legs.

Jumping jacks, 1 min

Step ups, 2 min

Plank, feet on raised surface, 30-60 sec
With feet on bench, hold plank

Squat to side leg lift, 1 leg on raised surface, 10 each side
Stand beside bench.  Place one foot on bench and squat.  Repeat with other side.
*this is pictured with a bar but just do this with bodyweight only

Mountain climbers, forearms on raised surface, 30-60 seconds
In plank position with forearms or hands on bench, "run" knees in and out by tucking them in towards your chest.

Jumping jacks, 1 min

Step ups, 2 min

<repeat 3X or for a total time goal of 20 or more minutes>

Cool down with a nice walk or slow marching in place to bring your heart rate down.