Plyometrics and Arms

Get ready to sweat!

**For any of the workouts that are new or that you don't know, just click on the word and it will send you to a picture or a video description.**

Round One:
Dumbbell Press 12-15 Reps
Close Grip Push-ups 5-10 (slow and controlled)
Skullcrushers 12-15 watch video here. You can use dumbbells or kettle bells and you can do them one at a time
Rest 30 seconds to 1 Minute

Round Two:
Lunge Jump 10-20 reps
Squats Jumps 5-10
Mountain Climbers 30 Seconds
Tuck Jumps 10-20 Reps watch video here.
Rest 30 seconds to 1 Minute

Round Three:
Bent Over Lateral Raise 10 Reps

Close Grip Chest Press 10-15 Reps
30 Seconds High Skips
Rest 30 seconds to 1 Minute

Repeat Entire Circuit 3-4 times

If you still have some juice in you after this one go over to my ab workout and complete that one :)
DONT FORGET TO STRETCH!!!

Strength Training and Some Yoga

Thank you to everyone that viewed my last post :) I really appreciate it and I hope it was helpful! I know how exhausting motherhood can be, and we often times put our own health on the back burner, so I really hope these exercises will help you.

I bet a lot of you, like me, have a hard time finding a time to do the workouts. I have found that doing it during one of Lottie's cat naps is best for us. If she wakes up I just hold her on my rest periods, and when I get more strength I will be able to hold her while I do the lunges and squats (that's an option for some of you that have already been working out for a bit).

What are some times/ways you have been able to work exercise into your schedule?

I know it can be hard, but lets keep with it! Today is toning/strength training workout. I hope you like it!
*Always remember that good form is the most important thing!!
You can start and finish with the yoga poses below.

Round 1:
5-10 Pushups, quality over quantity
10-15 Bicep Curls, use a good sized weight
10-15 Tricep extensions
Rest 1 Minute
Repeat 3 times

Round 2:
30 seconds Jumping Jacks
10-20 Narrow Stance Squats
30 seconds Mountain Climbers, see how to here.
Rest 1 minute
Repeat 4 times

End with some yoga stretches such as these (try to hold each one for 30-45 seconds)

Recap and A Pregnancy Workout

Hello there everyone! How are things going?
I am so sorry I have been MIA for soooo long. I figured it was time that you all know what has been

5 Months Pregnant

going on with me.
First of all I am pregnant :) yay! We are very excited about this and are looking forward to meeting our little girl. I am just over 5 months now so it's cruising along.
Second of all, my first few months of pregnancy were really difficult. The first trimester (from about 6-14 weeks) I was so sick all the time I could barely do anything but lay in bed. This was really hard for me because I am a fairly active person and my body craves exercise. Anyway, I spent a couple weeks getting IV's 3 times a week because I couldn't keep anything down, I lost 20 lbs, and became pretty weak. But I am doing so much better now! It was a really hard couple months but I am grateful for this opportunity to be a mom. I am also grateful that I was in shape when I got pregnant. I feel like the muscle mass and strength that I built really benefitted me and the baby.
So, lesson from all of this? Nutrition and exercise BEFORE you get pregnant are SO important. My body went through quite an ordeal, but I am glad it started out strong.

I have to confess that most days are pretty difficult when it comes to working out. I'm not used to not being able to do as much.  I really have to take it slow. It is important when you are pregnant that your heart rate does rise too much and that you keep your breathing pretty steady, so I really have to focus and be careful. Then there's the fact that I don't have much energy these days (which makes sense seeing how my body is making another human being) so there are quite a few days where I just don't have it in me to workout.

Bottom line, pregnancy is hard, but being fit before hand REALLY helps.

I did want to share with you one workout that I have been doing that seems to keep my body in check and help my back not hurt as much. It is similar to other workouts I post but way less intense. If you want to ramp up the intensity all you need to do is add more reps and some burpees, mountain climbers, or squat jumps :) but for me it is good enough.

Modified Workout For Pregnancy
Super Set 1:
20 walking lunges (10 each leg)
20 Narrow stance squats (go low)
15 Plie Squats
Rest for 1 to 1 1/2 minutes
Repeat 3 times

Super Set 2:
10 Bicep Curls
10 Tricep Extensions
5 Pushups (I struggle with these right now)
Rest for 1 to 1/2 minute
Repeat 3 Times

Super Set 3:
Side Planks 15 seconds each side
Middle Plank 30 Seconds
Wall sit 30 Seconds
Rest 1 to 1 1/2 minutes
Repeat 2 to 3 times

Stretch really well and there you go!!

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 Workout Buddies

Everyone likes a workout buddy right? Whether it's TV, an actual friend, Ipod or music on your phone, or something else, I am sure you have some sort of buddy that you workout with.

I have more than one workout buddy, and I switch them up almost every day. For me they are animated or Disney movies :). I have a really hard time working out to just music in my ears, and watching TV either takes too much thought/isn't available/or isn't entertaining enough. I also usually workout from home, so having an actual friend with me doesn't work. I didn't realize before that these movies were perfect for me to workout with! One day I just decided to watch Tangled while working out and the workout went by so fast that I was hooked. I don't know what it is, but I am able to handle more intense workouts when I watch these kinds of movies. After my discovery, I started watching Despicable Me (1 and 2), Emperor's New Groove, The Croods, and now that Frozen is out, it has been added to my schedule as well. It's kind of silly but it has to be a movie like those I named or it doesn't work.

This may not have the same effect for everyone. Some people can't watch a show over and over again, but I can. Must be the little kid inside me coming out. And now that I have established this routine with my buddies, it is actually quite difficult for me to exercise without them! This morning I worked out to Frozen for the 4th time in the last 10 days haha call me crazy but it works for me.

When it comes to working out, you really do need to find what suits you. Exercise isn't supposed to be miserable, so find something that entertains you enough to keep you going. Find your motivation, even if it is silly like mine, and stick with it.

Feel The Burn - Arms and Abs

Hey there! Sorry I haven't posted a workout for a while, I have been pretty busy with work and school. But I wanted to post this one today because it is one that I did and I love it :) It can be difficult  for beginners to do all the reps and get through the entire thing, but just REMEMBER you can adjust the reps/time/weight for ANY of these workouts. Have fun and focus on quality over quantity.

Warm up by doing some arm circles and a few jumping jacks and push-ups

Circuit 1:
20-30 Kettlebell swings (I used a 15lb kettle bell today)
45 Seconds High Knees
10 Slow push-ups (I did 5 regular and 5 knee push-ups)
Rest for 1 minute
Complete 3 rounds

Circuit 2:
15 Triceps Extensions with kettle bell or some other weight (I used a 10lb kettle bell)
1 minute Jumping Jacks
15 Bicep Curls (I used 10lbs here as well)
Rest 1 minute
Complete 4 rounds

Circuit 3:
15-20 Burpees (shoot for 20! but adjust as needed, I took out the push-up today because I already did so many)
8 Assisted slow Pull-ups, Substitute Exercise: 10 High Pulls with kettle bell, each arm
12 One Arm Rows (I used 15lbs here)
Rest for 1 minute
Complete 3 rounds

Circuit 4: Abs :)
15 Leg and Arm Raises with kettle bell (I used 10 lbs but don't use any if it's your first time)

• Lie flat on the floor with arms and legs extended. While keeping your head on floor, simultaneously raise arms and legs toward each other, keep back flat and legs as straight as you can. Go back to starting position and repeat.

15 Pulse Ups

15 Bicycles

12 Side Lifts (each side)

15 Stability Ball Crunches

Rest 90 Seconds

Complete 3 Rounds

Photo Cred: popsugar.com
Pulse Ups

Photo Cred: blog.codyapp.com
Side Lifts

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

Quick and Adjustable

Hey friends! It's me again. I wanted to hurry and post a workout that is great for those of you who are just starting to workout after a long break. This one, like all my workouts are adjustable to ANY level. When it comes to reps and rounds they can always be decreased or increased to fit your fitness needs. If you feel like you can add more weight or do more reps or rounds, then do! You can also decrease the rest time between rounds to 30 seconds to make it a little more challenging. These are not set in stone, which is one reason why I like doing these kinds of workouts. Pay attention to your body and work hard. :)

Reminder: ALWAYS protect your back by keeping the abs pulled in tight and core strong. Never let your knees go over your ankles when doing squats and lunges (or pretty much anything)
*Please make sure you pay attention to the rounds and rest periods on this workout as it is different than most.

Narrow Squat

Circuit 1:
10 Narrow Stance Squats
10 Push-ups
10 Lunges (each leg)
10 Calf Raises
Rest for 1 Minute
Complete 3 Rounds

Circuit 2:
10 Burpees
10 Crunches

Plie Squat

10 Jumping Jacks
Rest 30 Seconds
Complete 4 Rounds

Circuit 3:
10 Mason Twists
10 Calf Raises
10 Plie Squats
10 Bridge Raises
Rest 1 minute
Complete 3 Rounds

Finish with:
Hold Plank as long as you can
Hold Wall Sit as long as you can
Repeat 2 to 3 times

STRETCH

Bridge Raises

Proper Form for Plank

No Gym - No Equipment Workout

Body Weight - No Gym - No Equipment
Level: Beginners (if it is too much just modify reps and time, but make sure you push yourself!)

Here is a quick workout that can be done at home without ANY equipment

Circuit 1:
15 Medium Stance Squats (legs hip distance or slightly wider apart)
20 Jumping Jacks
15 Crunches (don't ever pull on your neck)
15 Side Plank Raises (each side)
Complete 3 Rounds

Circuit 2:
30 seconds Mountain Climbers
15 Calf Raises (flex hard at the top)
25 Russian (Mason) Twists
Complete 3 Rounds

Circuit 3:
30 seconds High Knees
5 Slow Push-ups
30 second Plank
Complete 3 Rounds

Here is a picture of a Side Plank Raise and High Knees, click the links above to see Mountain Climbers and Russian Twist pictures.

Photo Credit: womenshealthmag.com

Photo Credit: sassyfitgirl.com

Leg Burner

Hello Again! I wanted to share another workout I have done recently that made my legs BURN, in a good way of course. Check it out and let me know what you think! Also, I added pictures below the workout this time. Please scroll down to see what some of the less known ones are :)

Set 1:
20 Plie Squats with a weight of some sort (I use a kettle bell)
30 seconds of Star Jumps
10 Sideways Lunges (each leg) with a weight
Rest 1 minute
Complete 3 rounds

Set 2:
30 lunges with a weight
15-25 Scissor Jumps (always aim for higher but don't compromise form)
Rest 1 minute
Complete 3 rounds

Set 3:
20 Stability Ball Crunches
30 seconds Mountain Climbers
20 bridges or leg raises depending on what you want to work
Rest 1 minute
Complete 3 rounds

End with a jump rope interval 
Jump Rope for 1 minute
Rest for 30 seconds
Repeat 4 times

STRETCH to finish!

Pictures:

Scissor Jumps or Jump lunges

Star Jumps

Mountain climbers

Total Body Fat Burner

I have to apologize for slacking on my posts the past couple weeks! It has just been super busy at work and school. But I have still been working out, I just haven't been posting them. This morning's workout was a tough one for me! I really enjoyed it though, and I am sure I will be sore tomorrow :). It is a great arm toning exercise to help get rid of the jiggle.

So, here is it! Make sure you warm up, especially if you're working out first thing in the morning.

high pulls with kettle bell

Set 1:

12 Kettlebell or Dumbbell high pulls (if using a dumbbell do each arm individually)

20 seconds jump squats (make sure to keep the core tight and land softly!)

25 Mason twists with a weight of some sort

Rest for 1 minute

Complete 3 rounds total

Set 2:

12 One-Arm rows (kettle bell or dumbbell)

1 minute Jumping Jacks

10-15 Bicep Curls (each arm, shoot for the higher number)

Rest for 1 minute

Complete 3 rounds total

Floor Press

Set 3:

15 One-Arm Floor Press (with weight of your choice)

15 Burpees

30 seconds mountain climbers

Rest for 1 minute

Complete 3 rounds total

STRETCH! I usually spend about 8 minutes stretching but you need to do at least 5 minutes, making sure to get the major muscle groups (hamstrings, quads, low-back, shoulders, glutes)

I really enjoyed this workout! Please don't hesitate to ask me questions about this workout or any of the moves used in it. Thanks!

Are You Ready For This One?

Another Fat Burning Workout. This one might kick your butt, literally. 

I love this workout and find it a great way to tone the entire body. If you are unsure of how to do a workout, just google it for now. I will have pictures of me doing them soon, they just take time to do. Let me know if you have any questions though!


Round 1: 

Photo Credit: tbfn.info

10 Burpees (look at the picture to the right for reference on how to do it, you can omit pushups if it's too hard)
1 minute mountain climbers (keep that butt low, core tight and back straight)
Rest 1 minutes
Repeat 3 times

Round 2:
1 minute Jumping Jacks (land softly and give it a lot of effort!)
8 to 10 slow Push-ups
1 minute Air Punching (don't hyperextend elbow and keep the arms tight and punch vigorously while tightening core)
10 Front Arm Raises (each arm) with weight of your choice*
Rest 1 minute
Repeat 3 times

Round 3:
Wall-sits to failure (hold it as long as you can!)
30 to 40 second Star Jumps (google it. picture coming soon)
10 Lateral Arm Raises (each arm) with weight of your choice*
Rest 1 minute
Repeat 3 times

Stretch and the end! I hope you enjoyed this one as much as I do!

*Note, lifting heavy weights won't make you bulky (unless you are eating ridiculous amounts of protein and taking supplements with hormones to be a body builder)! Using a "heavy" weight with PROPER FORM and SLOW CONTROLLED movements will make you TONED. Also, by adding fat burning exercise with the weight lifting you will be doubling your efforts towards a toned body. So don't be afraid to do more than 5 lbs. If you can do most of the reps with the heavier weight without compromising form then do it! This is the BEST way to get nice lean muscles. If the workout is too easy or not pushing you enough, then you need a heavier weight :)

Lets Get Toned!

Lets burn some fat and get toned in this workout! 

Please adjust reps to fit your current fitness level so you don't compromise the QUALITY  of the exercise.  I know I am repeating myself but QUALITY AND PROPER FORM are ESSENTIAL! If it is too easy, then use a heavier weight.

Warm up for about 3 min. Make sure you warm up those arms and legs.

Round 1:
15 (each leg) Walking Lunges (go deep but don't let the knee go over the ankle)
10 Medium Stance Squats
5-10 Jump Squats (go deep, jump high and land softly!)
Rest for 1 minutes
Repeat this round 3 times

Round 2: You can use kettle-bells or dumb-bells here
15 One arm rows (I recommend using 10-15lbs, but if that is too much then do less)
15 tricep extensions (keep that arm sturdy! I use 10 lb.)
15 bicep curls (keep your elbow still and at your side, do not swing your arm. This is to be a controlled movement, if your form lacks then stop at whatever number you're at)
Rest 1 minute
Repeat this round 3 times

Round 3:
Plank for 30-90 seconds (if you aren't tired then keep going! This is supposed to really push you!)
15 bridges slow and controlled, see this explanation for more details
30 to 45 SLOW  and CONTROLLED crunches. DO NOT use your neck to pull you up and make sure you pull those abs in by exhaling and contracting the abs.
Rest for 1 minute
Repeat this round 3 times

Now stretch really good and you are done! This is a great workout to use in-between cardio days. More like this to come soon!

Body Weight is Great

Body Weight Workout
Todays workout is one of my favorites! It is what most people call a bodyweight workout. It once again does not require a gym. All you need is YOU and a pull-up bar. Don't be afraid of pull-up bars. They are such a great way to tone your entire body.  You don't even need to be able to do them on your own to make them work. I will talk to you more about assisted pull-ups in another blog, so for now just google it. I use a chair for mine, by putting my toes on the back and edge of it. Some people use bands. One thing to remember about assisted pull-ups though, they still need to be HARD, that means, simply standing on a chair doesn't work. I want you to feel the burn with these. It is my goal to eventually do 10 full pull-ups on my own. So far I can do 2 :). 
Ok, for the exercise part. Depending on your pace this will take 35-45 min including warm-up and stretching. Take longer if you need to and give it your all! Visualize your success :)

Warm up: 2-3 Rounds
Jumping Jacks 10-20
Front Squats 10, slow and steady
push-ups (don't do your max reps, just warm up your arms, I usually do 6-8 at a slow pace)

Workout: REMEMBER!!! QUALITY BEFORE QUANTITY! 3-4 rounds

• Pull-ups to failure (remember that QUALITY IS BETTER than quantity, if your form is lacking then STOP and move to the next workout). 
• 20 DEEP, SLOW squats.  Feet hip distance apart. Knees and feet straight. Whenever you are doing squats please make sure you are doing proper form. Your knees should never go over your ankles, your abs should be engaged and your back should be straight. Your weight should also be in your heals not your toes. If you can't do them deep on your own, hold on to something in front of you to assist in balance. These will help you get a good range of motion in your hips.
• Pushups to Failure, it is different for every person but please push yourself. Make sure your abs are engaged, back is straight and neck in a neutral position. If you're bobbing your neck up and down then you are doing it wrong. If your back is arched or curved too much then you are doing it wrong. It takes practice, but you must train your body from the beginning to do it RIGHT. 
• Lunges 10 each leg. Do these slow and steady. DO NOT project your knee past your ankle and make sure you keep your abs and back engaged and straight. We are not going for speed, we are going for strength in this workout.
• 30 Seconds of mountain climbers, keep your butt down, back straight and core engaged
• REST for 1 minute
• Substitute for pull-ups: inverted rows or chair dips (please get a pull-up bar asap though! They aren't expensive and work great!).

Abs: 2-3 rounds (if you're not feeling really tired do 3 and increase your time on Planks) do not lay down if you're heart is going fast. Let it slow down first then go on to these.

• Forearm Planks: 30 seconds to 90 seconds (work up to it) like always, keep your back straight, butt down, and abs engaged.
• Bridges: 15 to 20 reps (engage that core!) squeeze that butt and thighs, knees and feet hip distance apart, don't let them touch and keep them as still as you can and go slow.
• Leg Raises on the Floor: 15 reps

Stretching and Cooling Down
Please let your heart rate decrease before you sit or lay down. After you cool a little bit make sure to stretch very well. That includes: back, quads, hamstrings, arms, shoulders, chest, wrists, and neck. Make sure you take care of those muscles!

And you're done! Make sure you push yourself but please please please don't compromise form for just one more push up or pull up, etc. I cannot stress the importance of form enough. I will be posting pictures for you to follow here shortly, I just need my husband home so he can take them :) I hope you enjoyed this workout! Body weight is great huh?