Tag: Core

Wednesday Workout: Strength to Core & Cardio Blast Workout

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Hey there! Happy hump day:) The first few days after a long weekend/mini vacation are always the hardest, right? The one thing I do like about the week back after some time off from my regular schedule, is my motivation to get back on track with workouts… anyone else feel this way? I taught this one 2 weeks ago in my UXF Burn class and everyone seemed to like it. Some of the moves may seem funny or confusing, but that’s just because you haven’t seen them on here! I try to keep things fun in class and one way I do that is bringing in “new” moves that hopefully most people haven’t done before!

Strength to core & cardio blast

Here are some notes on some of the “new” or “different moves:

1.A- Squat with heels on weights & holding a weight overhead: take 2 dumbbells and place them end to end on the ground. Place your heels on the hand grip area of the weights and point your toes together. Your knees will naturally also touch (or come close to touching) since they like to be in line with your toes! Squeeze your knees together as you squat low (you can also squeeze a small ball between your knees if you have one! Extra inner thigh work is never a bad thing.). While you’re doing this, hold 1 weight over your head for a nice, little shoulder burn! Here’s a picture of me doing this a while ago in a class I took:

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2.A- Push-ups with opposite arm and leg raise: Perform a regular push-up and when you come back up into your high plank starting position, find your core balance and extend your right arm and left leg out. Repeat on the other side. If you’re not comfortable with doing push-ups on your feet, you can do this on your knees and still get the full effect!

2.B- Plank with leg pulses: Start in a high plank, squeeze your right glute and lift up your right leg. Keep the tension and pulse that straight leg. Repeat on the other side.

3.B- In and out and up: We’ve done these a bunch of times in my classes. While seated, lean back a little and bring your knees into your chest, push them out to straight (about 6 inches from the ground), and then lift them up (coming almost into high boat position). Repeat!

4.B- Weighted V-Sits: One of my most favorite core moves at the moment! I love v-sits, but adding a weight to them is a nice change. Grab 1 weight and hold it with 2 hands over your head when your come up into your V.

Let me know if you have any other questions or if you give it a try; I like to know if you guys think it’s worth me posting these weekly workouts and if anyone actually does them!

Questions for you: Have you learned any new takes on old/standard moves? What are you currently loving for an exercise or cardio burst?

Wednesday Workout: Compound Exercise Supersets, Core, Tabata Cardio

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Hey everyone! I was totally sore after the workout that I taught in SHRED last Thursday, so I figured it would be a good one to share with you this week! What I liked about this workout was the fact that we did more than 10-12 or 15 reps per exercise, AND the fact that they WERE reps and not 60 second intervals. I think people tend to keep better form when we do reps together vs. timed intervals where people go at their own pace (people either rush through the exercises to get a high number of reps OR they don’t push themselves and take breaks).

Compound exercises supersets, core, tabata cardio

In class, we lifted to the 32-count beat and I played around with the speed, but for the purposes of making this easier for you guys to take to the gym with you, I have you doing 20 reps.

Most of these compound moves are ones you have seen on here many times, but if you have questions, please let me know! This workout took about 35-40 minutes to complete, so it was perfect for class once I added my warm up and cool down. If you’re running short on time, you can always choose just a couple of sets to do instead of doing all four. Or, you could pick one set and repeat it two or three times- lots of ways to play around with this workout, so give it a shot!

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?