This workout is designed to be aerobic as well as resistance based to give you a great cardio workout while building, strengthening, and toning muscle. The following exercises are described in detail on prior workouts!
WARM-UP: 5 minutes of cardio based exercise
Repeat this sequence 3x through alternating exercises:
Bench squats to fatigue (means you can't complete 1 more with proper form)
Pushups to fatigue
Cardio sequence:
1 minute cardio at RPE level 8 (you can talk, but would rather not)
recover for 1 minute
1 minute cardio at RPE level 9 (can not talk, very challenging)
recover for 1 minute
1 minute cardio at RPE level 9 -10(can not talk, very challenging, 10 is all out)
recover for 1 minute or longer if needed
Repeat this sequence 3x through alternating exercises:
Arm circles to fatigue
Hip press to fatigue
Repeat all sequences again if you are in great shape! COOL DOWN and STRETCH!
As a personal trainer, the most frequent excuse I hear is "I don't know where to start with exercise, what to eat, or even how to live healthy". This blog is just to help those of you who don't want to think about it anymore. Just start!
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Thursday, August 18, 2011
Tuesday, August 9, 2011
Edurance Resistance Workout
Warm up with 5 minutes of a cardio activity prior to these exercises
Wall Squats - Place your back against a wall, slowly walk your feet out in front of you until you are in a sitting position or close to one. Hold for as long as possible, timing yourself so that next time you have a target to aim for. This should really target the thigh muscles, and for the ladies, turn your feet slightly out and this will target more inner thigh.
Hip Press - Lying flat on your back, place both feet on a step, and lift your hips to the ceiling by squeezing your glutes (butt muscles) together. Hold for 3 - 5 seconds and then lower back down and repeat. Great exercise for the hamstrings, and glutes!
Arm Circles - Hold arms out laterally from the body and do fast, little circles while keeping the arms outstretched with a slight bend in the elbows. Really targets the shoulder muscles.
Pushups - Complete as many full or modified pushups as possible, even if you just do 1, then without resting finish each set off with the modifed or wall pushups. Targets the chest muscles.
Stretch!
- Complete 3 - 5 sets of each exercise twice this week
- Take each set to muscle failure, meaning you can't complete one more with proper form
- Hold your abs in tight
- Think positive thoughts when it becomes difficult!
Wall Squats - Place your back against a wall, slowly walk your feet out in front of you until you are in a sitting position or close to one. Hold for as long as possible, timing yourself so that next time you have a target to aim for. This should really target the thigh muscles, and for the ladies, turn your feet slightly out and this will target more inner thigh.
Hip Press - Lying flat on your back, place both feet on a step, and lift your hips to the ceiling by squeezing your glutes (butt muscles) together. Hold for 3 - 5 seconds and then lower back down and repeat. Great exercise for the hamstrings, and glutes!
Arm Circles - Hold arms out laterally from the body and do fast, little circles while keeping the arms outstretched with a slight bend in the elbows. Really targets the shoulder muscles.
Pushups - Complete as many full or modified pushups as possible, even if you just do 1, then without resting finish each set off with the modifed or wall pushups. Targets the chest muscles.
Stretch!
Monday, August 8, 2011
Ladder Workout
Warm-up - 5 minutes of any cardio exercise
Workout - Choose any activity that will get your heart rate to the RPE level described and each minute you will increase the intensity of the exercise until you have finished that "exercise block". You can increase the intensity of the exercise by either increasing your speed, choosing a more difficult exercise, or increasing the resistance of the exercise (incline, etc.). Complete this 2-3 times this week!
Minute
5-6 RPE 6 - exercise is hard but can talk continuously and continue for a long period of time
6-7 RPE 7 - breathing is increased but still feel like you can carry on a conversation
7-8 RPE 8 - breathing becomes very strong, could talk if had to, but would rather not
recover if needed, before you begin the next "block"
8-9 RPE 7 - breathing is increased but still feel like you can carry on a conversation
9-10 RPE 8 - breathing becomes very strong, could talk if had to, but would rather not
10-11 RPE 9 - can only continue this pace for a small time, 1 to 3 minutes
recover if needed, before you begin the next "block"
11-12 RPE 7 - your breathing is increased but still feel like you can carry on a conversation
12-13 RPE 8 - breathing becomes very strong, could talk if had to, but would rather not
13-14 RPE 9 - can only continue this pace for a small time, 1 to 3 minutes
14-15 RPE10 - going all out, give it what you have! Can only continue for > 1 minute
Cool-down - 5 to 8 minutes of light cardio exercise. Should be able to talk continuously without gasping for air at the conclusion of the cool - down. STRETCH!!
Workout - Choose any activity that will get your heart rate to the RPE level described and each minute you will increase the intensity of the exercise until you have finished that "exercise block". You can increase the intensity of the exercise by either increasing your speed, choosing a more difficult exercise, or increasing the resistance of the exercise (incline, etc.). Complete this 2-3 times this week!
Minute
5-6 RPE 6 - exercise is hard but can talk continuously and continue for a long period of time
6-7 RPE 7 - breathing is increased but still feel like you can carry on a conversation
7-8 RPE 8 - breathing becomes very strong, could talk if had to, but would rather not
recover if needed, before you begin the next "block"
8-9 RPE 7 - breathing is increased but still feel like you can carry on a conversation
9-10 RPE 8 - breathing becomes very strong, could talk if had to, but would rather not
10-11 RPE 9 - can only continue this pace for a small time, 1 to 3 minutes
recover if needed, before you begin the next "block"
11-12 RPE 7 - your breathing is increased but still feel like you can carry on a conversation
12-13 RPE 8 - breathing becomes very strong, could talk if had to, but would rather not
13-14 RPE 9 - can only continue this pace for a small time, 1 to 3 minutes
14-15 RPE10 - going all out, give it what you have! Can only continue for > 1 minute
Cool-down - 5 to 8 minutes of light cardio exercise. Should be able to talk continuously without gasping for air at the conclusion of the cool - down. STRETCH!!
Friday, August 5, 2011
Post-Workout Chocolate Milkshake
It is best to refuel your body within 45minutes post-exercise with a good balance of protein, carbohydrates, and fats to help your muscles recover and build instead of breaking down. This recipe is one of my favorites, as well as my kids, let me know what you think!
2 C skim milk (can also use non-dairy milks - almond milk, coconut milk)
1 Tblsp Cocoa
2 Tblsp all natural peanut butter (Adam's is a good one)
1 Tsp Stevia (all natural sweetener found in most grocery stores by the sugar substitutes)
1-2 bananas (I freeze banana chunks and use those to make it thicker)
Ice cubes
Put all the ingredients in the blender and blend till the chunks are gone and it has the consistency of a milkshake or don't use anything frozen and it will be a chocolate smoothie.
2 C skim milk (can also use non-dairy milks - almond milk, coconut milk)
1 Tblsp Cocoa
2 Tblsp all natural peanut butter (Adam's is a good one)
1 Tsp Stevia (all natural sweetener found in most grocery stores by the sugar substitutes)
1-2 bananas (I freeze banana chunks and use those to make it thicker)
Ice cubes
Put all the ingredients in the blender and blend till the chunks are gone and it has the consistency of a milkshake or don't use anything frozen and it will be a chocolate smoothie.
Tuesday, August 2, 2011
Resistance Workout
Resistance workouts can be any type of exercise that place resistance on the muscles. You can use dumbbells, resistance bands, weight equipment, medicine balls, and the easiest is to just use your own body weight. This workout can be done anywhere and can be modified to fit anyone with little or no equipment.
*Do all exercises to failure, that means you could not do anymore with correct form. (complete 2 sets of each exercise to begin with and work up from there)
*On all exercises exhale (breathe out) during the hardest part and inhale on the easiest part.
*Keep your spine stable and strong by pulling your belly button up towards your spine on all exercises.
Warm-up - Do something aerobic for 5 minutes to loosen up your muscles and get the blood flowing.
Pushups - 2 sets to failure
Beginner - a standing pushup against the wall with feet shoulder width apart and arms wider than shoulder width lower full body into wall (bring your butt with you) and then pushup to start position. As this becomes easier angle your body downward like starting on the back of a couch.
Intermediate - a kneeling modified pushup on the ground
Difficult - full pushups on the floor making sure not to bow the back and keeping the body in a flat plank position (your butt is not up).
Chair Squats - 2 sets to failure
Find a sturdy chair and place it against a wall so that it won't tip over on you. Stand out in front of the chair with feet shoulder width apart and your spine straight with shoulders and head back. Slowly squat down placing your butt barely on the edge of the chair and return to starting position. The weight of your body should be on your heels not on your toes!
Plank - 2 sets to failure
Lying face down on the ground, hold your whole body up on your elbows and your feet. Make sure to not let the back bow. Hold for as long as possible but if you feel it in the lower back stop and maybe start with a kneeling modified plank where you start in a kneeling position so you are only holding up part of your bodyweight.
Those 3 exercises target the major muscle groups that strengthen your whole core, and burn the most calories.
Now cool down for 5 minutes, stretch, and give yourself a compliment because you did it! Complete this routine on two alternating days, like Tuesday and Thursday.
*Do all exercises to failure, that means you could not do anymore with correct form. (complete 2 sets of each exercise to begin with and work up from there)
*On all exercises exhale (breathe out) during the hardest part and inhale on the easiest part.
*Keep your spine stable and strong by pulling your belly button up towards your spine on all exercises.
Warm-up - Do something aerobic for 5 minutes to loosen up your muscles and get the blood flowing.
Pushups - 2 sets to failure
Beginner - a standing pushup against the wall with feet shoulder width apart and arms wider than shoulder width lower full body into wall (bring your butt with you) and then pushup to start position. As this becomes easier angle your body downward like starting on the back of a couch.
Intermediate - a kneeling modified pushup on the ground
Difficult - full pushups on the floor making sure not to bow the back and keeping the body in a flat plank position (your butt is not up).
Chair Squats - 2 sets to failure
Find a sturdy chair and place it against a wall so that it won't tip over on you. Stand out in front of the chair with feet shoulder width apart and your spine straight with shoulders and head back. Slowly squat down placing your butt barely on the edge of the chair and return to starting position. The weight of your body should be on your heels not on your toes!
Plank - 2 sets to failure
Lying face down on the ground, hold your whole body up on your elbows and your feet. Make sure to not let the back bow. Hold for as long as possible but if you feel it in the lower back stop and maybe start with a kneeling modified plank where you start in a kneeling position so you are only holding up part of your bodyweight.
Those 3 exercises target the major muscle groups that strengthen your whole core, and burn the most calories.
Now cool down for 5 minutes, stretch, and give yourself a compliment because you did it! Complete this routine on two alternating days, like Tuesday and Thursday.
Monday, August 1, 2011
15 Min Power Workout
Today is a great day to start a new healthy lifestyle by starting with one thing, then celebrate that you accommplished it! Complete this workout 3 times this week, alternating days works great!
5 minute warm-up: Start with a walk or any form of cardio exercise just to get your heart rate up and to loosen up your muscles.
Workout - Choose any form of cardio exercise you enjoy for each time block below. Examples: walk, run, skip, jump, hop, jumping jacks, dance, elliptical, bike, swim, hike, etc.
Use the Rating of Perceived Exertion (RPE) levels to help you guage your intensity levels. I will explain how you should feel at each level. Recover between each level to where your breathing pattern becomes regular and you can talk (RPE level 5-6).
(Repeat the whole set twice as long as your heart rate recovers between each level)
Stretch! The whole workout will only take you 15 - 30 minutes depending on how long your recovery times are, so no excuses, you are worth 15 minutes a day!
5 minute warm-up: Start with a walk or any form of cardio exercise just to get your heart rate up and to loosen up your muscles.
Workout - Choose any form of cardio exercise you enjoy for each time block below. Examples: walk, run, skip, jump, hop, jumping jacks, dance, elliptical, bike, swim, hike, etc.
Use the Rating of Perceived Exertion (RPE) levels to help you guage your intensity levels. I will explain how you should feel at each level. Recover between each level to where your breathing pattern becomes regular and you can talk (RPE level 5-6).
(Repeat the whole set twice as long as your heart rate recovers between each level)
- 1 minute - you can maintain this pace for quite sometime but it is still difficult for you (RPE level 7)
- 45 seconds - intense enough that your breathing is heavier and you can talk, but would rather not ( RPE level 8)
- 30 seconds - increase your speed or difficulty so that you can't talk and you can only continue for a small period of time (RPE level 9)
- 15 seconds - Go all out! Your breathing is fast and you give it all you have. You can't maintain for longer than 1 minute. (RPE level 10)
Stretch! The whole workout will only take you 15 - 30 minutes depending on how long your recovery times are, so no excuses, you are worth 15 minutes a day!