All About Those Legs

It's been kind of a crazy past couple days but I have been trying to still workout. Here is the one that I am going to do tonight when my husband gets home :) Good luck and let me know what you think!

Side-note: My little Charlotte has been eating like crazy the past couple days and I feel like I can't keep up! I am having to eat constantly. I try to eat healthy fats and lots of protein along with whole food carbs. It's just crazy. If any of you have some tips on how to keep up, let me know! Thanks:)

Today is all about those legs!! Get ready to feel the burn and make sure to keep good form. This is also a great workout to begin with 15-20 minutes of a HIIT workout by either running, biking, jump roping or using and elliptical (follow link to lean more about HIIT and why I do them). 

Round One:

Step Ups 15-20 each leg 

Side Step Squats 15-20 each side

Romanian Dead-lifts 15 reps (to learn how watch this video from bodybuilding.com) you can also use dumbbells or kettle bells or even start out with a broom if you are really new to them :)

Repeat 4 times

Round Two:

Reverse Lunge (to make it more difficult do it off a platform) 15-20 each leg

Plie Dumbbell Squat 20 (do a plie squat while holding a weight)

Ankle weight kickback 15-20 reps each side

kick backs

Jump Squats 5-10

Repeat 4 times

Don't forget to stretch and share this with your friends :)

Reverse Lunge

At Home Cardio

Hey there peeps! So I have been a slacker when it comes to posting some workouts and I have to apologize for that! It is nearing the end of the semester here so things are pretty hectic. But don't worry, I am still doing my workouts, I just haven't posted them. I have also been working on a new website that will incorporate all the things on this blog but will also include videos and pictures so that is taking up some of my time as well.

This one I am posting today is a high intensity workout that can be used for cardio. It is meant to be fast pace and hard, but of course they are always adjustable to fit your level! Don't get scared because the circuits are longer, I promise its not bad! It is a great fat burner so try it out!

*If you have any questions about how to do any of these moves, please don't hesitate to ask. 

Front Kicks

Circuit 1:
20 Jumping Jacks
30 seconds High knees
30 seconds Butt kicks
6 Jump Squats
10 Front Kicks, each leg
30 seconds of Mountain Climber
Rest for 45 seconds to 1 minute

Circuit 2:
6 Burpees
20 Jump Jacks
5 Split Jump Squats
10 Front Kicks each leg (can be done with or without the lunge) 


30 seconds knee raises/march in place
15 seconds High Knee
15 Seconds Butt Kicks
Rest for 30 - 45 seconds (or longer if you are beginner)

Circuit 3:
30 Jumping Jacks
40 seconds of Jump Rope
5 Burpees
20 seconds jog in place
15 seconds Run in place
Rest for 30 - 45 seconds

Circuit 4:
20 Jumping Jacks
10 Lateral Jumps
5 Jump Squats
30 Seconds Jump Rope
5 Tuck Jumps
Rest for 30 - 45 Seconds

Circuit 5:
20 Jumping Jacks
25 seconds of High Knees
5 Squats (can be narrow, plie or moderate, just try to go deep)
40 seconds marching

Make sure to stretch and cool down.

Go through it completely once then try again. Repeat all or any 5 of the circuits as many times as you can. Do as much as you can in 30 min. If you are pooped after 1 Round then that is fine! Just listen to your body and do all that you can! 

Photo Cred: acefitness.org
Lateral jumps

Photo Cred: womenshealthmag.com
Front Kicks with lunge

High Intensity Interval Training

Make sure you have good shoes!

Todays Workout, Jan. 29, 2014
It was a cardio day! I used to have a hard time when it came to cardio. I am not a runner, nor am I good at long distance. I am better at quick movements and I prefer workouts that are quick but still make me sweat and work hard. The following exercise does just that!

Today I did High Intensity Interval Training.
I didn't go to the gym. I stayed at home, and so can you!
You can also do a workout like this without a bike.

Warm up- get your body moving and warmed up, you don't want to just jump into it!
I alternate between the following to make sure my legs are warmed up. It is usually 3-5 min

• Jumping jacks
• Front leg kicks
• Front squats 

With the following workout you can do a number of cardio moves. 

I just love my bike!

If you aren't riding a bike or running make sure to alternate between 3 or 4 different exercises.
Exercises:

• Mountain Climbers
• Burpees
• Jump Squats
• Jumping Jacks
• Knee Highs
• Jump Rope

Tabata Intervals

This one is a tough! But it is good and only 4 min long with 8 rounds.

• 10 seconds at moderate pace
• 20 seconds as hard and as fast as you can go!

Sprinting Intervals (doesn't have to be running!) Chose the moves mentioned above and alternate between 3 to 4. Do 12 to 20 rounds.

• 30 seconds moderate to slow pace (if running or biking) or just moving slightly in place
• 30 seconds of high intensity sprinting pace

Abs
3 rounds. 30 seconds to a minute rest between rounds

Way to go!

• Leg raises (either from a pull up bar or lying on the ground) 10-15 reps
• Side plank raises 15 reps on each side

Stretch really well and you're done! I don't know about you but I sure was sweating and it got my heart rate up! :) See you tomorrow!