Category: At-home workout

Compound Moves Workout

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While I am in Dallas for work this week, I thought I would keep you entertained with a workout! This was actually the FIRST workout that I taught when I was hired by the BSC.  It’s really nothing fancy or exciting, but it does get the heart rate up and burns lots of calories because you’re working both upper body and lower body muscles.

Compound Moves Workout

 

Let me know if you have questions about any of these moves.  As long as you have a set of dumbbells, this workout can be done anywhere! Have fun:)

12 Days of Fitness Workout…

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… a little late! I did this workout right around the holidays and recently got a request to put it up on the blog, so here ya go!

The “12 Days of Fitness” workouts were flying around all over the blog world for a while, so I decided I had to try one and see what the craze was all about.  I did a bunch of research and ended up putting together, what I think to be, a pretty good workout!  Most of the “12 Days of Fitness” workouts that I saw started with the “1” move first and then worked their way up to the “12,” but I decided to start with the “12” and work out way down to the “1”.  What can I say? I wanted to make my class work harder:)

New 12 days of fitness

Yes, you did the math correctly: in this workout, you will do 144 lunges, 121 bicep curls, 100 mountain climbers… you get the point!

This workout can easily be done in the comforts of your own home… or at a gym with a friend! Let me know if you try it:)

Dynamax Workout 2.18.13

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I love when my week starts on a Tuesday and not a Monday:)  Especially since my mom and cousin are coming to the city tonight… slumber partyyyy!

I wanted to share with you what we did in Dynamax last night.  I have a whole post designated to professing my love explaining my Dynamax class and what a Dynamax workout is all about, but until I finish that, I thought I’d share this workout since it can be done in pieces and with or without equipment!  If I were you, I would swing over to the Dynamax as it has loads of tips and workouts and instructions on how to use the balls… they are my FAVORITE exercise tool right now!

Dynamax 2/18/13-

Please note that this can be done with any type of medicine ball or weight if you do not have access to a Dynamax ball. Also, if you do not have access to a partner, skip the partner work.  Instead, maybe try 1 round of the Supersets, followed by 3 rounds of the 45 second moves, and end with another round of the supersets… This workout can be done in different pairings as you wish!

Dynamax 2.18.13

And then we ran out of time:) I know some of these moves might be a little confusing, so try putting them into YouTube or going to the Dynamax website! Also, I’m always available for questions… I hope to have pictures of these moves up on the blog soon:)

3-2-1 Strength, Cardio, Core Workout

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Hey everyone! Happy President’s Day! I didn’t have today off as a holiday, but I took it off because I was in dire need of a little break! Last week was killer so it’s nice to know this week will be a little easier:)

I wanted to share with you a workout that I taught a couple of times last week (don’t worry, at different gyms!).  Both times I taught it, I remembered why the workout is so killer: 2 min HIIT cardio drills in between strength and abs.  The glares I got were awesome. Athena, the format of this is similar to this workout that you posted a while ago.

I had my sister take photo’s of me doing the moves since some of them aren’t as common.  This workout is intense, so mind your body and take rests and modify when/if you need to.

3-2-1 Strength, Cardio, Core Workout

Each strength move is performed for 3 minutes (usually 1 minute on each side and then 1 minute of a combined move), cardio is performed for 2 minutes (2 exercises performed in 30 second increments) and the core workout is performed for 1 minute.  Choose weights and modifications as you see fit- I want you to challenge yourself, but I also want you to be safe and mindful of your body!

3-2-1 Strength, Cardio, Core workout

Let me know if you try this workout!

I am so happy I took today off because I would NOT have wanted to have driven back to MA yesterday in the weather we had.  I made a Butternut Squash, Kale and Goat Cheese lasagna and hope to post that recipe tonight so be on the lookout!

Question for you: What are your plans today? Favorite thing to make for dinner? Let me know if you try this workout!

V-Sits and Leg Lifts and Planks, Oh My!

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Happy Valentine’s Day!!

I know many of you probably have dinner plans tonight or are tempted with lots of treats in the office, so here is a quick way to get some type of non-eating-chocolate-and-candy (not that there is anything wrong with that!) working out in!

V-Sits on V-Day

Notes about the moves:

  • If coming up into a full V-sit is too advanced for you at this time, try bringing opposite arm to opposite leg or only lifting 1 leg at a time.
  • Leg lifts- if you have lower back problems or are new to core exercises, try keeping your hands under your lower back to help support it, and only lower your legs maybe 10-45 degrees to help relieve any pressure. If your core is strong and you’re looking for a challenge, try holding a weight extended above your chest or bringing your legs down into a wide V instead of keeping them together.
  • In and Outs- http://www.youtube.com/watch?v=m1_yXxfFrBI
  • Plank holds can be done in a high position where you’re on your hands, or they can be done on your forearms. You can be on your knees or toes and you can try lifting one leg at a time if you want an extra challenge!

No big plans for me tonight! I am teaching Cardio Kickboxing until 7:30 and then my sister is making a Mexican-themed dinner.  4 more classes to teach this week and then I am heading home to Maine for some much needed R&R.

Question for you: Valentine’s Day- Love it or hate it?  Any plans tonight?