Cardio and Legs

I got back on the bike today!! Yay! I have done it a couple times since being pregnant but I actually did a good workout on it today. It's a great bike and I am so glad we spent the money on it. Here is yesterday's workout that I did. I really had to force myself to workout because I waited clear until my husband was home to do it :) big mistake by me because then I just want to be with him instead. But I worked out anyway and I am so glad I did.
This workout is for me during pregnancy but just like ANY workout, it can be modified to fit your intensity level. If you are more advanced, add more reps and increase your speed.

Warm up for 5 minutes, by either walking or riding on the bike

Cardio: You can run or ride a bike here, I rode on my spin bike
Intervals:
Resting Interval 1:00 (you keep moving at a moderate pace, you don't actually REST)
Sprinting Interval 0:30 go fast and hard! Increase the tension on your bike and pedal hard (you can even stand on some parts)
Complete 12 to 15 rounds

After Riding the bike do the following leg workout (make sure you go deep!)
20 Walking Lunges (10 lunges each leg)
10 Plie Squats
10 Narrow Squats
Add some jump squats to keep the heart rate up if this isn't doing enough for you
Rest for 1 to 1 1/2 minutes
Repeat 3 to 4 Rounds

*If you aren't tired and feel like you can do more, then do!! Remember, this is for me at 5 months pregnant :)
Stretch your legs and back really well. I usually hold each stretch for 30 seconds

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

My Legs Are Burning

Ok, I am posting this one because it is the exercise I did this morning and it seriously worked my legs! And was a great way to get my heart pumping.
Working out your legs and developing the muscles on them is such a great way to burn fat and calories. Because these muscle are so big, they take a lot of energy to workout and they generate a lot of heat. If you are looking for a great way to tone up your legs and increase your metabolism, I recommend this workout. Just remember that it can be adjusted to fit personal needs and fitness levels. If you are more advanced than me, increase the reps and use a heavier weight. If you are just getting started or aren't used to these moves, decrease the reps and use a lighter weight or not weight at all.
**For Circuit 3 click here for instructions and pictures.**
Now, go burn those legs!

Circuit One:
15 Side Lunges with kettle bell, each leg (I used 10 lbs)
1 minute Jumping Jacks (put lots of effort into those jumps!)
20 Plie or Sumo Squats with kettle bell (I used 10 lbs)
Rest for 40 Seconds
Complete 3 Rounds

PhotoCredit: mummafit.com
Bulgarian Lunge

Circuit Two:
15 Bulgarian Lunges, each leg (you can hold a weight or balance with your arms out in front of you)
20 Scissor Jumps
Rest 40 Seconds
Complete 4 Rounds

Circuit Three:
15 Leg and Arm Raises with kettle bell (I used 10 lbs but don't use any if it's your first time) Click here for instructions
15 Pulse Ups with kettle bell (I used 10 lbs)
15 Bicycles with kettle bell (10lbs)
10-12 Stability Ball Crunches
30 Seconds Mountain Climbers
Rest 1 Minute
Complete 4 Rounds

Circuit Four: This is the cardio part of the workout
8 Rounds of Tabata
10 Seconds Slow/Moderate Pace
20 Seconds High Intensity Pace
*I did this on my spin bike, you can do jump roping, jump squats, running in place, running around a track or pretty much anything that will work as cardio. This is an important part of this workout so don't skip it! Do your best, it is only 4 minutes.

And Stretch!
Make sure you stretch your hip flexors, hamstrings, glutes, quads, and back
Here are some common stretched I do after this workout

Cardio Challenge

Sometimes it is hard for me to do cardio. Especially if I don't have any equipment and/or it is cold outside. And even though I have a spin bike, I don't always want to do the same thing. So, here is a cardio workout routine that is sure to get your heart rate up. It is hard but totally worth it!

*This, like all of my exercises can be adjusted to fit personal needs and all levels. If you can't do some of the moves, replace them with something you can do that will still keep your heart going. Enjoy!

40 Jumping Jacks
30 Seconds Jump Rope (if you don't have a rope yet then jump in place but make sure you get those feet off the ground)
20 Seconds High Knees
20 Seconds Butt Kickers
30 Seconds to 1 minute rest (drink a little water)

30 Mountain climbers
5 Jump Squats
5 Burpees
30 Seconds Jump Rope
30 Seconds Rest (a little water if needed)

25 Jumping Jacks
20 Pivoting Upper Cut Punches (keep that core in tight!)
30 Seconds march in place and bring your knees high
5 Burpees
30 Seconds Rest

35 Jumping Jacks
40 Seconds Jump Rope
5 Jump Squats
30 Seconds High Knees
Rest for 1 minute to 1 1/2 minutes
Repeat as many times as you can or until you reach 30 minutes (if you can do longer than great, do it!)

Butt Kickers

Modified Burpee- Without Push-up

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!