Work Up To It

Hello Friends! I had some requests about posting a workout for those who are beginners with working out. I do want to note that all of my workouts can be modified to fit your fitness level. To modify any of the workouts just simply decrease the time/weight/reps of any of the exercises. Go slow at first to get comfortable with the moves.
With that said, here is one that almost anyone should be able to do (if not then decrease the reps! Just make sure you are working hard). Exercise is not meant to be comfortable, but it also shouldn't be painful (as in joint pain and shooting pains). Make sure to breathe in and out with each move (inhale through nose exhale through mouth). Always keep your abs/core pulled in tight to protect your back.

Circuit One:
6-10 Slow Push-ups
10-20 Front Squats
20-30 Jumping Jacks
Rest 1 minute
Complete 3 Rounds

Circuit Two:
45 Seconds of  Front Punches (don't lock out your elbows, keep the arms strong, abs pulled in tight and slight bend in knees)
10 Lunges (each leg)
30 Seconds of Mountain Climbers
Rest 1 minute
Complete 3 Rounds

Circuit Three:
10-20 Plie (or Sumo) Squats
30 Second Plank
15 Crunches
Rest 1 minute
Complete 3 Rounds

STRETCH! And then you're done


You should advance fairly quickly from this one to my other workouts. If you have any questions/comments/requests let me know! ENJOY

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!

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!