Category: 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?

Got 20 Minutes?

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Did anyone else hear that we are supposed to get more snow?! I love snow, but I think we need a little more time to get things cleared up after Nemo before we get any more.

Anyway, I wanted to share a quickie workout with you that you can really do anywhere (I have done it in a hotel room, in our kitchen, in my bedroom). I am all about creating workouts that do not require the gym or even any equipment because I think people use those as excuses far too often.  You don’t need to workout at the gym in order for it to be a good workout!

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AMRAP= As Many Rounds As Possible. Perform the number of reps listed for each exercise and see how many full rounds you can do in 20 minutes.

This may look easy, but it’s the 10 burpees to 50 jumping jacks that is really killer!  If you have weights, feel free to hold them for the squats and the sit-ups- definitely adds some intensity!

Few notes/modifications:

  • Jumping Jacks- if you do not want to jump, you can step your feet out instead of jumping them out.  If they are too easy, try crossing your feet in the middle.
  • Push-ups- you can do these on your knees or against a wall if you are not ready to do them on your feet and hands yet.  If regular push-ups are too easy, try lifting one leg or doing tricep push-ups or spiderman push-ups.
  • Burpees- you can walk your feet back into a high plank instead of jumping them back. It’s your workout so modify up or down as you see fit!
  • Remember to keep good form throughout the workout! I know the goal is to work fast to get through lots of rounds in the 20 minutes, but if you are compromising your form because you’re speeding through the moves, you’re not getting the full effects of the workout and risk an injury.

This is a great lunch break workout, too… a great way to start a Monday:)

Hope everyone has a great day!

Questions for you! What is your favorite “at-home” workout? Do you like working out during your lunch break?

A Brewin’ Blizzard

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I don’t think I have seen snow like this since my senior year in college. I remember it was Valentine’s Day and for the first time in over 30 years, St. Mike’s was cancelling all classes from noon on. We were ecstatic!  My friend and I got in a HARD 2 mile snow shoe (we accumulated over a foot of snow in like 2 hours!) and then joined the rest of the crew for multiple rounds of drinking games.  I played “dad” of the house and tended to the shoveling and “mom” of the house by replenishing the snacks and drinks. The next morning we woke up and literally could not see any part of our cars.  Hands down, that day will always be one of my best college memories.

Anyway… I found myself thinking back to that day today as I sat at my desk and “worked” from home.  We went out early and stocked up on the necessities: wine, beer, bubbly, and snacks.

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I wrote a comment on Facebook around 8am, maybe, asking if it was too early to start drinking wine. Judging by the many comments and “likes” I received, I quickly realized everyone was supporting my early drinking urge.

However, I was able to control myself and didn’t crack anything open until after 4pm… that is totally acceptable, right?

In order to hold off from drinking the day away (not that there is anything wrong with that!), I decided to get an at-home workout in.  It was relatively short (about 30 mins including a warm up), but WOW, I was sweating and huffing and puffing!  I find it only fitting that my first workout featured on Burpees to Bubbly includes, you guessed it, burpees!!

Blizzard Workout

The goal of this workout is to get to 100 reps of each exercise as quickly as possible, while maintaining good form.

Perform move A until fatigue and then do the same for move B, and then alternate between A and B until you reach 100 reps of each. (Personally, I did 25 of each and repeated 4 times, but some people did 20 reps or 50 reps or 10 reps)

Set 1:

A. Squats with weighted overhead extension (hold 1 weight, when you squat down, try to touch the weight to the ground and then when you extend up, press the weight over your head- you can do this without weights, too!)

B. Push-ups- can be done on your knees or feet, maybe one-legged or tricep push-ups- challenge yourself!

Set 2:

A. Burpees (check these out on YouTube if you need clarification or modifications!)

B. Superman’s

Set 3:

A. Squat Jumps

B. Weighted Russian Twists

Big thanks to Athena who blogs over at  http://fitnessandfeta.com.   I saw her post about an “endurance” workout and loved the idea.  I am totally sore today… always a sign of a good workout:)

I hope everyone has stayed safe and warm in this crazy blizzard! I can’t wait to slap on my snow shoes and go check out the effects of the storm!