Waist Burner

We all struggle with getting rid of those pesky love handles or the "muffin top" so I thought I would throw in this supplemental exercise that can be done on a day where you want to try something new. Make sure you always keep your core pulled in tight so you protect your back. Also, breathe!! And don't strain your neck.
 I would also recommend doing some light stretches before starting this workout (things like "cat/cow" and child's pose)
Please Note: I have linked some of the unfamiliar moves to other posts that explain them :)

Circuit 1:
30 Jumping Jacks
5 Burpess

Photo Credit: obliqueexercises.com

3 Star Jumps
30 Mason Twists
Rest 30 seconds to 1 minute then go to next circuit

Circuit 2:
20 Oblique Crunches - each side (see top right picture)
20 Second Side Plank -each side
30 Second Plank
Rest 30 seconds to 1 minute then go to next circuit

Circuit 3:
20 Bicycles (see bottom right picture)
30 Jumping Jacks
4 Burpees
Rest 30 seconds to 1 minute then go to next circuit

Photo Credit: sassyfitgril.com

Circuit 4:
20 Mountain Climbers
10 Side Leg Lifts - each leg
20 Mason Twists
Rest 30 seconds to 1 minute then go to next circuit

Circuit 5:
30 Second Plank
20 Oblique Crunches
6 Burpees
Rest 30 seconds to 1 minute then do the whole thing again.*
*If you are too tired to do all of it again, decrease the reps to half as much. See how many times you can get through it without compromising form! If once is all you can do than great! That is A LOT!

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

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

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

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!