home 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.

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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.

Home Cardio Pyramid

Got an extra hour?  Yeah you do! (Thanks daylight savings time).

Here’s a simple workout you can do at home to make the most of your valuable time.

The Moves:

  • 10 air squats
  • 9 pushups
  • 8 lunges (per leg)
  • 7 russian twists (per side)
  • 6 burpees
  • 5 situps
  • 4 lunge jumps (per leg)
  • 3 jumping jacks
  • 2 planks crawlers (per leg)
  • 1 mountain climber (per leg)

Instructions:

VERSION A

  1. Warm up for 5 min and do some light stretching
  2. Complete the pyramid starting with 10 air squats. Now do 10 squats followed by 9 pushups….then 10 squats followed by 9 pushups and then 8 lunges….you get the idea.  Work your way through the exercises until you get to the bottom.
  3. Rest 2-3 miinutes.
  4. Work your way back through the pyramid starting this time from the bottom.
  5. Stretch it out 🙂

VERSION B

  1. Warm up for 5 min and do some light stretching
  2. Complete the exercises in order as outlined.
  3. Rest 2-3 min
  4. Repeat as many times as you can in 30 min7

Happy Saturday!

~Live Inspired~!

Emily

Quick & Dirty Home Cardio

A workout doesn’t have to take a long time to be effective.  Time is only one part of the equation.  Intensity is also important if you want to get results.

Last night I did this cardio workout in my bedroom while my son was sleeping, proving that you don’t need a lot of space, or time to get the job done.  This workout also requires no equipment, other than a clock with a second hand (I steal the one from the kitchen and put it back afterwards)…and music helps too (I use my computer).

Emily’s Friday Tabata Workout:

Warm-up – 5 min aerobics

For each exercise below, do as many reps as possible in 20s, then rest 10s before starting the next exercise. (tabata style)

Set 1 (4 min):

  1. Air squats 
  2. Pushups
  3. squat jumps
  4. Jumping jack
  5. Air squats 
  6. Pushups
  7. squat jumps
  8. Jumping jacks

Rest 2 min

Set 2 (4 min):

  1. Burpies
  2. alternating front lunges (or lunge jumps)
  3. situps
  4. lateral bounds
  5. Burpies
  6. alternating front lunges (or lunge jumps)
  7. situps
  8. lateral bounds

Rest 2 min

Now repeat the whole thing over, for a total of 4 sets.

Remember, the key to this workout is intensity!  If one of the exercises is too hard or too easy, adjust the workout to include something that you can do hard and fast.  Get that heart rate up!!

Image

My post-workout glow!

Have a fit and fabulous weekend everyone! 

~Live Inspired~!

Emily

 

Simple Workouts to Do at Home

Don’t have enough time to get to the gym? Or maybe you are just feeling a little extra lazy today?  Well now, here are some workouts for you.  Get off the couch and get in a little workout – your metabolism will thank you 😉

I LOVE BURPIES WORKOUT

Thank you to the lovely kin students in Winnipeg for this gem...love it!

Instructions: do as many burpies as you can.  Now do 5 more. Catch your breathe.  Repeat.

SNOWSTORM PREPAREDNESS WORKOUT:

This one is especially good if you live in an apartment building, Crowell Tower, or are staying in a hotel during a snowstorm (real or imagined).

Instructions: Start at the bottom of the stairwell. Sprint (or run) all the way up to the top.  Walk/jog back down to the start.  Repeat as many times as you can in 20 minutes.  You can also make it more challenging by alternating your stepping pattern each set.  Try single step, double step, left leg leading, right leg leading, and/or bunny hops just to name a few variations.  You can also fill a backpack with heavy things (I recommend something soft like a bag of flour vs dumbbells that may stab you in the spine) or strap on some ankle weights for added resistance.

TABATA SOMETHING

Don’t have a treadmill in your basement?  Don’t have a basement?  No problem!  Burn some fat and work your muscles with a tabata style workout.

1 round = 20s as fast as you can of exercise + 10s rest x 8 reps (4 minutes total)

Aim to complete 3-6 sets, depending on your fitness level.

Exercise selection:  If you aren’t so hardcore, you may want to alternate between upper and lower exercise within each tabata round.  For example, do 2os pushups, 10 s rest, 20s squats, 10s rest and repeat until the 4 min is up. You can also try some lunge jumps, mountain climbers, chair dips, plank crawlers, up downs, etc.  You can also do one exercise for the whole 4 min round then switch it up.  Challenge yourself to get as many reps in your last set as you did in your first!  Also, make sure you rest in between sets to recover.

THE RANDOM WORKOUT

You can just make something up.  Have 10min and that’s it?

Do as many reps as you can in 15 seconds each of:

  1. pushups
  2. Squats
  3. Plank crawlers
  4. Lunge jumps (or tuck jumps)

See how many rounds you can do in your small timeframe.  Sure beats sitting on the couch!

It’s amazing how much you can do with next to nothing when that’s all you have to work with.  Not that I don’t love barbells and kettlebells…just saying, they aren’t always necessary.  You can get a super workout without taking up your whole day 🙂

~Live Inspired~!

Emily