free workout

Sunday Circuit – Daylight Savings Edition

One of my fave shots from my celebration photoshoot

Time to Spring Ahead!  I don’t know about you, but I am more than ready for some warm weather and beach time!  Here is a full-body heart rate circuit to put some spring into your step and burn some fat.

5 min warm-up of your choice (I like foam rolling and a few minutes of spinning)

1. 15 squats + OH press (DB or RB)

2. 10 pushup jacks

3. 15 alternating reverse lunges

4. 10 Bent-over high rows (DB or RB)

5. 15 prone hip lifts (with feet on floor, chair, or stability ball, depending on fitness level)

6. 10 Russian twists

7. 1 minute fast step ups (use bottom step of stairs in your house)

Rest 1-2 minutes

Do as many rounds as possible in 30 minutes.

Enjoy!

*Remember, if you have not been exercising regularly or have any medical conditions or injuries that you should complete a PAR-Q before doing intense physical activity. Always warm up and listen to your body throughout the workout.

Circuit Sunday – 03-01-2015

dji_kidilly_march_c

Thank heavens March is finally here!  Let’s celebrate the end of February – with burpies!  Just kidding. Let’s skip the burpies today and have some fun.

Home Workout:

  • 15 pop squats
  • 10 bent over rows (resistance band or dumbells)
  • 15 SB passes (for your core)
  • 10 alternating reverse lunges (resistance band or dumbells)
  • 15 triceps extensions (pulldowns with resistance band or kickbacks with dummbells)
  • 10 skaters (each side)
  • Plank hold as long as possible
  • Rest 2-3 min between rounds

Repeat 3-5 times

Circuit Sunday – 02-22-15

Here is a short circuit workout that you can do at home:

Warm-up:

Start with a 5 min warm-up using light cardio, foam rolling, etc.

Main Set:

  • 10 burpees (or bodyweight squats)
  • 9 plank crawlers
  • 8 jumping jacks
  • 7 squat jumps
  • 6 pushups
  • 5 alternating lunges
  • 4 Russian twists
  • 3 triceps dips
  • 2 bicycle crunches
  • 1 plank hold (30s)

Repeat 5 times!

*Please use common sense before and during exercise. If you are not sure that you are safe to do certain movements then get permission from your healthcare professional first.

Hit the Track for a Free Workout

Ah, track workouts!  Brings back fond memories of high school, running line drills at the end of basketball practice, and doing the beep test (aka watching my sister kill the beep test long after I had to stop…).  The thing about sprints (and high-intensity interval training generally) is that they are really hard when you are out of shape but can be a lot of fun when you are fit.  AS we have learned through many research studies about windgate interval training (basically an all-out bike sprint for 15-30s that makes you feel like you are going to die followed by a long rest), sprints are also are very effective at improving your overall aerobic capacity (i.e. the ability of your body to use oxygen and manage energy) very quickly.  Sprinting also doesn’t require fancy equipment, making it cheap and easy, not to mention better for the planet than those carbon-sucking treadmills in air conditioned gyms (which in spite of this I sometimes use because there is no daycare at the track and an almost-two-year-old makes a really bad training partner).

There are many ways to plan a track workout but I think it’s important to use the sandwich method: warm-up, main set(s), warm-down/stretch.  This reduces the risk of injuries and allows you time to read your body.  Some days you  can push harder than others; some days you need to back off.  Learn to listen to your body.

This workout is designed to be done on a running track but if you don’t have one around or available to you, you can modify it to do outside. A low-traffic street near your house or in a local park will do just fine! The distances won’t be perfect but it doesn’t matter – the key thing is that you are working your butt off 😉  If you are just starting out, I recommend doing 1-2 sets of each sprint in the main set rather than the whole thing.  Enjoy!

WARMUP:

jog 2 laps (~800m)

20 jumping jacks

10 pushups

10 walking lunges with side twist

2 x 20m high knees (walkbacks)

2 x 20m “A”s (walkbacks)

2 x 20m “B”s (walkbacks)

2 x 20m butt kicks (walkbacks)

 

MAIN SET:

4 x 200m sprint at 75% speed (walk back)

6 x 100m sprint 80% speed (walk back)

2 x 50m sprint 95% speed (walk back)

 

WARM DOWN:

2 laps jog

Stretch

Give yourself a high-five!

 

 

*DISCLAIMER* As always, use common sense when doing exercise.  If you are not currently active or have injuries or any medical conditions that may affect your ability to exericse, you should complete a PAR-Q form and see your healthcare provider before attempting this workout.

Hit the Park!

 

On a beautiful Spring day like today, there’s no better place to workout than your local playground.  Not only will you get a great workout, you get to spend more time outside and it’s completely free!    Here are some tips to help you get the most out of your playtime.

 

  1. Timing is everything!  Avoid peak playground times when there are sure to be lots of kids and families using the equipment.  Although it’s there for everyone to use, nobody will be impressed if you are hogging the monkey bars.  Best times (at least in my neighborhood) are early morning and suppertime.
  2. Bring an old towel.  Equipment can get dewy in the morning so bring an old towel to wipe off the water and improve your grip.  You may also want training gloves if you don’t have strong calluses (or don’t want them) – metal bars can tear your hands up!
  3. Scope it out first.  Before you plan a workout at a specific playground, make a quick visit and jot down a few notes about what equipment you have to work with.  No sense planning to do pullups if there’s no bars to do them on!  Also make note of the surroundings – is there a running trail or track?  An open field?   Open spaces are just as useful as built equipment so make sure you jot that down too.
  4. Plan your workout.   Always warm up for 5-10min before starting your main workout.   For the main course be as creative as you want – you can set up an obstacle course circuit, do supersets, add in bodyweight exercises, run some sprints, etc.   Make sure you write it down and bring it with you.  Freestyling it tends to result in a lax workout so have a plan and stick to it!

 

Advanced Beginner’s Playground Workout

 

  1. 10 bodyweight squats
  2. Monkey bar swing (all the way across from bar to bar with arms, like American Gladiators 😉
  3. 10 incline plank crawlers (hands on equipment)
  4. 10 box jumps (use an appropriate platform or park bench; medication = squat jumps)
  5. 20m sprint (set out small pylons, $1-2 at a dollar store)
  6. 10 pushups
  7. 10 burpees
  8. 10 jumping jacks
  9. 20m sprint
  10. Rest 2-3min

 

REPEAT x 3 sets

Playground workouts are very versatile.   Any equipment that you have such as a kettlebell, skipping rope, medicine ball, or even a backpack filled with a 10lb bag of flour can help add variety and intensity to your workout.  Not sure what you’re doing?  Ask!  I’ll be happy to help 🙂

 

~Live Inspired~!

Emily