Category: Workout

Wednesday Workout: Strength/Cardio & Core/Cardio Super Sets

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Happy hump day! I’ve got a fun workout for you today. I played around with some different compound moves, as well as the format, to create this workout. In my UXF Burn classes, we are regimented to a 60 second time interval for most formats. While I like teaching in 60 second intervals (it gives time for me to demo, coach, give tips and walk around to correct form), I hate actually doing 60 second interval workouts. I find myself sick of the exercise by the time 45 seconds rolls around and usually cop out on the last 15 seconds (yes, fitness instructors do that too). So, I would rather count reps or do shorter time intervals (and give it my all throughout the whole interval) than do 60 seconds half-assed. Anyone else like this?

That’s why I like this workout. I set it up to be 30 second timed intervals of a compound strength move (most bang for your buck), followed by 30 seconds of a cardio move. From there, we moved right to the core move for 30 seconds and that same cardio move, again for 30 seconds. We repeated that once before moving on to the next set. I didn’t realize it when I was making up the workout, but that’s a lot of cardio in each set! I love cardio, so I didn’t mind 😉

Strength_Cardio & Core_Cardio Super Sets

Some the moves were hard to describe, so here are some links/pictures to help:

Squat, Twist & Curl– it’s 50 seconds in!
Calf raise, front DB raise & row
Forward lung & press
Side plank with T raise
Chest Press & Leg Lifts

1 Legged Tricep Kickback

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1 armed/1 legged v-sit

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If you have other questions on any of the moves, don’t hesitate to ask!

Let me know if you try it- you definitely won’t be bored during it 🙂

Questions for you: What’s your feeling on timed intervals? What makes workouts go by fast for you?

How to survive the “January Rush” at the gym

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Who else is already frustrated with the crazy crowds at the gym this week? As an instructor, I love it; it’s my time to get people hooked on exercise endorphins, get them to keep coming back to my class and become an all year round gym goer. However, as a member looking to go to the gym to work out, it can be quite frustrating! Don’t get me wrong, I love that people are trying to kick off a new year with taking time for themselves to get healthy, I just wish they would stay for longer than a few months 🙂

With that said, this week I’ve been thinking about how to survive the January Rush at the gym without throwing some elbows. Just kidding. I wouldn’t do that, but I do get aggressive which isn’t good. My first thought was to stop going to the gym on my own during January and pick back up when the crowds have died down, but let’s be real. I can’t stay away from the gym for that long, so here are some tips to get you through the gym rush.

1. Mentally Prepare. Yes, it’s January. Yes, there are going to be twice (if not more) as many people at the gym than the other 11 months of the year, but you just have to deal with it. Going into the gym knowing that you might have to wait for a machine or share a space near the weights makes it much easier than going in there thinking you’re going to jump on a treadmill and then find them all full. That’s really not fun.

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2. Try going at “off” times. So you usually go to the gym after work, but that’s also one of the busiest times at the gym, right? Why don’t you try going before work (tips for getting up and working out before work can be found this post)? Or, try doing something during your lunch break or maybe after dinner. These may not be ideal since they require extra work and planning, but it’s better than skipping the workout all together because you can’t stand the crowds!

3. Sign up in advance! The BSC lets you sign up online, as do a lot of specialty studios (Spin, Barre, Yoga, etc.) and YMCA’s. My YMCA doesn’t, which is annoying, but you can get a ticket before class, so you just have to make sure you get there early enough to get one!

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4. Try out something new. Barre classes, Spin classes, Yoga classes, Pilates classes, etc. Those fancy boutique studios can be pricey, but there are often “first time joiner” deals where you can get a week pass for the same price as 1 class, which is great. Not only does it get you out of your normal routine, it introduces you to a new type of workout that you may actually really like.

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5. Skip the gym and do an at-home workout. If the crowds really bother you, there are so many workouts you can do in the comforts of your own home. I’ve got a bunch to choose from here.

6. When all else fails, put your game face on and be ready to stake your claim on a machine, near the weights or in a class. 😉

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Questions for you: What’s your game plan for the gym during January? Have you tried new workouts because of the crowds? Do you welcome the new comers or get frustrated when they take over the gym?

Wednesday Workout: January Burpee & Push-Up Challenge!

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Hi there! I am SO excited to be hosting my first “challenge” this month. My friend Athena has hosted a number of awesome challenges, and while I am not ready to put together anything as detailed, planned out and organized as well as she has, I thought this would be fun little challenge to add to your current workout.

It’s no surprise that I LOVE burpees, right? Remember this burpee post I wrote over the summer? So fun. I also love (more so, love to hate) push-ups. No matter how many I do, they are always challenging for me. But I think that’s part of the reason why I like them. That, and because they are such a good exercise for almost your entire body: chest, triceps, lats, core, quads, etc. On top of that, there are SO MANY variations and they can be modified to any fitness level (against a wall, table top position, hands and knees, hands and feet, hands and feet but with one foot lifted, etc.).

So, with that said, I have picked these two exercises for my challenge since I think they give you the most bang for your buck.January Burpee & Push-Up Challenge

Say, what?! 100 burpees AND 100 push-ups?! Yes, you read that correctly 🙂 Don’t get overwhelmed, though, there are a few things to note that will help show you it’s totally doable:

1. Even though this is a “for time” workout, meaning your goal is to complete the exercises as quickly as possible and to beat your time from one week to the next, I want you to make sure you’re keeping good form because doing exercises super fast, but sacrificing form isn’t safe or effective.

2. Feel free to complete the 100 reps of each exercise however you’d like: all at once, breaking it down to reps of 10, 20, 25, 50, etc., finish the burpees first in smaller sets then do the push-ups or vice versa, etc. There are so many ways to break it up!

3. Choose different burpees! You don’t have to do strict CrossFit burpees if you don’t want to. My burpee post has a number of different variations to choose from! Choose different push-up variations: clock push-ups, on your knees, 1 leg lifted, tricep push-ups, diamond push-ups, staggered hands push-ups, etc. Your choice 🙂

4. You can do these on any day of the week you’d like- If you want to get them over with on Monday’s, go for it! If you’d rather wait until mid-way through the week, that’s fine, too. This is your challenge.

5. Any fitness level can participate! Just make sure you warm up with some dynamic stretching beforehand!

6. I’ll check in with you guys on Mondays, but don’t wait until then to tell me how you did! Please share your thoughts/pictures/time with me via Facebook, Instagram and Twitter. I want to see who’s joining me in this challenge!

So, what do you think?! Is this something you’re interested in doing with me this month? If you are, leave me a comment saying that so we all know who’s participating. I’ll check in with you on Monday to see how you did, but feel free to comment on any post with your time!

This Week: Workouts, Schedule {Finally back on ‘normal’ track}, Things I’m Looking Forward To

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Has anyone else not had a full week of work for at least a few weeks at this point? And, on top of that, for the days I was working, things were really quiet, which was a nice change! It’s going to be weird to be back to the “full swing” of things this week, including everyone back to work, full week of teaching, full week of lunch preparation/meal planning, etc. I could really get used to working “short” weeks with days off in the middle, though, how about you?

I had some good workouts last week, but still wasn’t able to get back to my full teaching schedule due to the New Year on Wednesday and the Hercules blizzard on Thursday. I also splurged on a New Years Day and took a yoga class at Exhale Spa as a way to start off the new year with a clear, positive mindset! The classes there are pricey, but when you factor in the locker room luxuries (heated towel holders, sandals, robes, straighteners, blow dryers, high end shamp/cond/body wash, etc.), it’s totally worth the price… once and a while 😉

Last Week’s Workouts

  • Monday- I subbed a kickboxing class at the Watertown BSC. It was a small group, but it was still a fun class. I did 15 minutes on the elliptical beforehand.
  • Tuesday- I worked from home and did Fitnessista’s Day After Christmas Crumble workout after I saw it posted on Athena’s workout post last week. It did not disappoint!
  • Wednesday- I went to Exhale Spa for a yoga class!
  • Thursday- I was all excited to teach my double, but due to the storm, I was only able to teach 1 of my 2 classes. I used a new format (taken from Men’s Health, which, in my opinion, often times has better workouts than Women’s Health!) in my SHRED class and we were all sweaty and shakey by the end. Instead of teaching my kickboxing (only 2 people showed up and classes were cancelled by that point anyway) class, I ran 2 miles and headed home.
  • Friday- I thought I’d have to shovel out my car for hours after I saw what it looked like, but a super nice guy offered to snow blow me out- I was SO grateful! Instead, I did some lower body and core strengthening and stretching.

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  • Saturday- Taught a super, duper sweaty kickboxing class with lots of fun faces in the crowd (and so many others, too- there were about 50 people there. Bring on the crowds, January!). My favorite part was seeing everyone’s tweets and facebook status’s after!

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  • Sunday-I decided to take advantage of the “heat wave” and go for a 3 mile run outside. My pace was all over the place because I had to dodge snow banks and puddles, but I averaged 8:29/mile for the 3 miles. I was happy with that. After my jog, I headed into the gym and did some strength training (super sets at first, 3 rounds through, then I got bored with that and jumped around to all sorts of stuff) and core work.

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This Week’s Workouts

  • Monday- I think I’ll take the 6pm spin class if there’s space. I love the January crowds as an instructor, but as a gym “goer”, I HATE it. I know I should be more supportive, but again, unless I’m teaching, I just can’t be that supportive because these people are taking up my gym space. Ok. That was harsh, but still. It’s annoying!
  • Tuesday- I will do some type of strength workout since I’ve been slacking on that lately.
  • Wednesday- Probably running then teaching UXF Burn- hope there’s lots of new-comers in my class!
  • Thursday- Thursday double! SHRED and then Kickboxing. Can’t wait to finally get to teach my double.
  • Friday- Rest!
  • Saturday- My friend, Lindsay, is a new instructor at Recycle Studio and wants me to try a class since she knows I am just getting into spinning, so I may try to get to her 9:30 spin class on Saturday morning since it’s my off weekend from teaching. Also! I think my sister (and maybe Amy and Rachel) are going to cash in my Christmas gift and go to a noon class at Pure Barre! Should be a fun-filled fitness morning 🙂

Schedule

A fairly regular week, which will be a nice change! I’m looking forward to getting back into the work and teaching groove. I have plans after work on Tuesday, so I’ll get my workout done before work. I love when I have something right after work and can be one of those “young professionals getting drinks after work” people, haha.

Things I’m Looking Forward To

Normalcy! And, getting drinks after work and trying a class at Pure Barre with at least my sister (and hopefully Amy and Rachel) on Saturday. I love doing “new” fitness things with people, especially my sister, so I’m excited. I hope I get to take Lindsay’s class, because even though I don’t feel ‘ready’ to go to a fancy spin studio, I think it will be a true test as to whether or not I can become a “spinner”.

Questions for you: Have you been to Recycle studio? Did the snow storm mess up your gym plans? Did you try and new ‘at-home’ or snow-inspired workouts (snow shoeing, skiing, shoveling, etc.)? What are you looking forward to this week?

A Workout- Finally!

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You guys! I have not given you a workout since BEFORE Christmas. Can you believe it?! Since Christmas was last Wednesday and New Years is tomorrow, they took place of my Wednesday Workout posts and I just wasn’t able to get anything together for a post on another day. It’s not to say I haven’t been working out, because I certainly have, I just haven’t been able to write them up to share with you. Shame on me 😉

This workout was a good one, though! I did it a while ago, but it’s been on a little sticky note near my computer as a reminder that it was good enough to share (sometimes I make up workouts and decide not to share them with you after I do them because I don’t like them).

Upper Body & Core Stability Ball Workout

Most of these moves are pretty common, but if you have questions, don’t hesitate to ask! Also, you can do this workout without a stability ball if you don’t have access to one.

Since the exercises only call for 10 reps, I challenge you to go heavier than usual. If you usually lift 10lbs for bicep curls, try 12 or 15. The last few reps should be hard- that means you’re working 😉

Questions for you: Do you like to separate you cardio and strength workouts or combine them?