Thursday, February 9, 2017

Six Ab Exercises to Build and Burn

A strong core is about so much more than a six-pack and looking good in a bathing suit. Our abs are at the "core" (see what I did there?) of all our movements--supporting the hips, back and extremities!
Here are 6 ab-isolating moves that will build and tone. 
Try 2-3 sets of 20 of each movement: 
Row the Boat
Plank Hip Twists
Straight Arm Rolling Planks 
Flexed Leg Flutters
Weighted Crunch Twists
Weighted Raised Arm Twists

Friday, January 27, 2017

My 30 Minute Interval Workout

Yep, I like to run.  I especially like running fast, even though I'm not naturally very speedy. 
Anyone who runs and trains properly can become faster.  

The workout below is my current favorite. I kinda dread it, kinda look forward to it, every Wednesday morning. It has made me a faster runner, so I keep doing it. 

It's an ideal workout for the treadmill. I just hop off onto the side rails during the easy intervals.  I also love that with the treadmill I can easily keep track of my speed as I go. 

Some people have asked what kind of treadmill I have. I have a workhorse, barebones machine we bought when I was pregnant with my now-13-year-old. And it gets used. It is a Vision Fitness T9200. We've never replaced the belt, but we do keep it lubed up with this product. 

Another thing I love about this workout is how neat and tidy the numbers are: 10-10-10. I'm not obsessive compulsive, but I do appreciate an uncomplicated plan. And this workout qualifies.

4 Move Full Body Hiit Routine

Try 3 sets of each. Challenge amounts are below:

Buddha Squat Kneel-downs
14 - 16 - 18
Tricep Pushups
20 - 25 - 30
Jump Forward & Back
14 - 16 - 18
Around the Mt. Climbers
60 - 70 - 80

5 Wall Exercises To Do Anywhere

I love using a wall as my exercise mat! You are forced to engage your core muscles on each of these, which will not only help build strength there, but will add support to the other muscles you are targeting. 

Try 2 sets of 15 of each of these moves: 

Handstand Shoulder Taps
Wall-Sit + Bicep Curls
Handstand Step-Ups
Wall-Sit + Chest Press
Handstand Forward and Back

Exterior Doors work well for these. They are more sturdy and usually have heavier paint, so you are less likely to leave any scuff marks. Just make sure you lock the door so no one surprises you!!

Wednesday, January 25, 2017

Hiit It! 9 Exercises that will BURN!

Try 2 sets of 20 of each:

  • Burpees With Pushup
  • Tick-Tock Lunges
  • Rolling Planks
  • 180° Jump Squats
  • Knee Tap Pushups
  • Jack-in-the-Box Curtsy Lunges
  • Plank Up-Downs
  • Side Plank Hip Dips
  • Deep Knee Explosions

Follow my Instagram!