Workout of the day: Legs & Butt

Today’s workout is for legs and butt, and our cardio focus is aerobic!

Warm up- 1/4 mile walk at 15% incline, 3/4 mile jog at 5% incline, 1/4 mile walk at 15%

 

Weights- 12 reps, repeat circuit twice

Kettlebell drinking birds

Swiss ball hamstring bridges

Calf raise (3 ways)

Alternating lunges

 

Intervals- Tall bike- 1 min sit, 1 min stand for 8 mins

 

Abs-

Crunch series 50,50,50

Dead bugs 2 mins

Side crunches 20 on each side

 

Weights- 12 reps, repeat circuit twice

Squat with weights

Monster walks front and back with band

X walks side to side with band

TRX single leg squat

TRX bulgarian split squat

 

Cardio- stairmaster 5 mins

 

Abs-

Hanging leg lifts- 10 straight leg, 10 bent knee at each side

Total gym ab pullovers- 20

 

Weights- 12 reps, repeat circuit twice

Brazilian butt lift squat lunge series- 5 total

Side lunge

Bosu squats upside down

Quadruped glute series

 

Cardio-bike 20 mins easy pace

 

Workout of the Day: Chest, Back, Intervals

Workout of the day!

Today is chest, back, and interval cardio!

Warm up- 2 minutes of easy pace bike riding on a sit up bike

 

Intervals- sit for 1 minute, stand for 1 minute (high level resistance) for 10 mins total

 

Weights- 12 reps, repeat circuit twice

Dumbbell bench press

Lat Pull down

Dumbbell pec fly

Hoist low trap row

 

Treadmill- 5 mins at incline of 15% easy jog

 

Abs-

Bicycles 30 to each side

Indian Crunches 30 total

Double Leg hip lifts 20 total

 

Weights- 12 reps, repeat circuit twice

TRX chest press

TRX low trap row

Push up on Swiss Ball

Swiss Ball I’s, Y’s, T’s

 

Bike- 5 mins at level 15

 

Abs-

Swiss Ball crunches 50 total

Windmills 20 total

 

Weights- 12 reps, repeat circuit twice

Push ups on ground (narrow, wide, regular)

Superman low back extensions

Theraband pec fly

Theraband W’s

 

Intervals- treadmill- 1 min run, 1 min walk for 10 mins

 

Workout of the Day: Bi's, Tri's, & Shoulders

Today’s workout is for arms and shoulders, along with some aerobic cardio!

Warm up- 1 mile jog at 3% incline

 

Weights- 12 reps, repeat circuit twice

21’s Bi curls

Tri dips on bench with 1 leg up

Dumbbell shoulder press

 

Intervals- 5 mins of 30 sec @ 15 resistance, 30 sec @ 5 resistance

 

Abs-

Scorpions 15 to each side

Crunch series 50,50,50

 

Weights- 12 reps, repeat circuit twice

Dumbbell Bi curls

Barbell Skullcrusher

Dumbbell Front and Lateral Shoulder raises

 

Intervals- 6 mins of 1 min @ 15 resistance, 1 min @ 5 resistance

 

Abs-

Planks- 1 min, 2 total

Side planks- 1 min on each side, twice

 

Weights- 12 reps, repeat circuit twice

Hammer curl

Tri kickbacks

Supraspinatus twist raises

 

Abs-

Bench double leg leg lifts 20 total

Square roots 20 to each direction (3 ways)

 

Cardio- 20 min jog on treadmill

Outdoor Workout Options

If you live in San Diego, like I do, then you’re almost always reminded of how lucky we are to live here! It’s practically summer 80% of the year!! Just yesterday I was working out outside because I want to take full advantage of our great weather, plus, its fun to mix it up a bit! When it’s warm weather outside, what are your go to’s for exercise? I think that a lot of people forget that you can workout and be active without actually pumping iron in a gym… I personally love being outside doing things that don’t make me feel like I’m actually working out.

My top choices? Kayaking in our beautiful waters, standup paddleboarding in our bays, and bicycling throughout our wonderful city! Why are these three my top choices? They’re all full body (or compound) exercises where you work every part of your body, and they’re all fun hobbies that don’t even make you feel like you’re working out!

Kayaking is a GREAT way to work out your arms and your abs while experiencing some beautiful weather. Plus, kayaking is a great way to spend time with other people and you can always take a break and just drift if your arms need a break.

Next, there is stand up paddleboarding. Although there is a bit of a learning curve (just ask my knees the first time I went… they were completely purple the next day from falling so much), paddleboarding can be a great way to center yourself and calm yourself. I’ve seen people out on their boards doing workouts or yoga! Paddleboarding is a serious back and core workout, especially if you dig deep with each row and keep your abs tight. One of the reasons I love this so much? When I have a lot on my mind, there are few things that can match the beauty and serenity of sitting out on the water, just floating along with the waves and being alone with your thoughts.

Last, there’s bike riding! As some of you know, if you know me well, bikes have not always been at the top of my list. =) I may have had a minor run in with a car back when I was in high school and am still a bit scarred from that experience and the damage it did to my knee… However, we live in SUCH a great city for biking, so I’ve gotten back up on the horse and fallen in love with it again! Biking is a great way to tone your arms AND your legs. It burns lots of extra calories and frankly, parking around here sucks, so bicycling is a great alternative. Have you ever ridden your bike down the boardwalk along mission beach or PB? Both are fun rides, or even along Sunset cliffs for a more pretty bike ride! This whole city is filled with great bike routes so get out there and try a new one!

These may be just 3 new ways to workout outside and try something new, but there are TONS of things to do out there! Post below with your fave workout outside and we’ll compare! =) Have fun!

 

Workout of the day: Plyos & Compound Moves

Today’s workout is rough! =) It consists of interval cardio, lots of plyometrics, and compound movements which means movements that involve the whole body at once!!

Warm up- bike 8 mins, 1 min level 20, 1 min level 10

 

Weights- 12 reps, repeat circuit twice

Bowler squat jumps

Lunge with front knee coming to chest for single leg stance

Squat with dumbbell shoulder press to tricep overhead extension

Lunge with dumbbell bi curl

 

Intervals- Xiser 3 ways, 1 min each- twice

 

Abs-repeat twice

Planks with arms alternating 1 min

Planks with legs alternating 1 min

 

Weights- 12 reps, repeat circuit twice

Broad jumps for height

Broad jumps for distance

Ladder drills

 

Cardio Suicides 3 times

 

Abs- repeat twice

Plank with feet on bosu 1 min

Plank with elbows on bosu 1 min

 

Cardio

Burpees 1 min

Mountain climbers 1 min

Burpees with bosu ball 1 min

Mountain climbers with bosu 1 min

Cool down- 10 mins on treadmill at your own pace

 

What to eat before & after a workout

Hey all! I know we talk a lot about fitness in here, but I dont want to skimp on the nutrition side of working out too! It is SO important to be aware of both your nutrition and your exercising to have a strong and healthy body! A question that I get asked more times than I can count, is “What should I eat before and after my workouts?”. Well, here’s your answer! =)

I am definitely one of those people who doesn’t really like to eat in the mornings. Give me a cup of coffee and I’d be satisfied for a few hours before I want food, but I know how bad this is for your body so I try to get a little something down, especially if it’s prior to working out. It is SOO important to eat something in the mornings because it jump starts your metabolism and gets your body ready for the day. Want to know more about metabolism and other ways that you can boost it? Click HERE for my ebook about metabolism and ways that you can make it work for you! If it is so important to eat in the mornings, realize that it is just as important to eat before your workout. If you don’t have any fuel in your body, how can you expect your body to give you it’s all during your workout? You’re only cheating yourself if you’re not fueling properly. So what should you eat? There are lots of choices but I’m going to split it up based on when you’re working out.

If you work out in the morning and haven’t had breakfast yet, try to get down something with a good mix of complex carbs and protein. The ideal pre workout meal has 5 main characteristics. These include: low in fat, moderate in complex carbs and protein, low in fiber, contains fluids, and is made up of familiar and well tolerated foods by your body. I might have a few bites of oatmeal or a banana. Even a piece of whole wheat toast will work! My go to meal? A few spoonfuls of Greek Yogurt with some fresh blueberries mixed in. Try to avoid high calorie foods like bagels and cream cheese or doughnuts! =) You can go for some higher carb foods if you plan on having a longer or more intense workout. If you’re working out in the afternoon, I’m going to assume that you’ve already eaten a healthy breakfast a few hours ago. If your workout is in the afternoon, you may not be hungry yet, but make sure that you eat a light snack at minimum. Try to get some “power foods” like some apple slices with peanut butter, multi grain crackers with hummus, apples and walnuts in yogurt, or some oatmeal with berries.

Now that you know what foods to eat prior to working out, you might be wondering what to eat after. It is crucial to consume protein and a little bit of complex carbohydrates, as well as water, to help speed recovery, maximize exercise benefits, and help maintain lean muscle in order to aid weight loss. Some post workout choices? I love a good protein shake, especially if you add in some fruit (like a banana), some quinoa, a PB & J on whole wheat whole grain bread, or even just a handful of almonds if you’re not hungry.

Try adding in some of these nutrition changes to your diet and workouts and see how your body responds! Try to stick with it for at least a week or 2 and I guarantee that you’ll notice some changes in your workouts and your recovery! Good luck and keep me posted with your results!!

 

Cardio Interval Workout

Remember to perform each exercise for 1 minute, rest for 1 minute, then do the next exercise on the list. Try to repeat the entire circuit 3 times!!

Warm up:

1 min high knees- Stand tall with your feet placed about hip-width apart. Lift your right knee up higher than your hips aiming towards your chest then lower it back down. As you lower your right knee down, start to bring up your left knee higher than hip level. Keep repeating by alternating your legs and lifting them as high as you can as quickly as you can.

1 min of jogging in place

1 min of jump roping in place- Pretend that you are jumping rope by taking tiny hops with both legs at the same time and circling the arms

Circuit:

1. Tuck Jumps- Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands while in the air.Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.

2. Jump Lunges (alternating legs)- Begin in a lunge position (1 leg in front, 1 leg behind- both bent at 90 degrees). Jump up and quickly swap leg positions in mid-air, while keeping your torso straight. Raise your hands to gain height by using your momentum. Land in the lunge position with your opposite leg in front, bending your knees to absorb the impact. Go straight into the next jump switching your feet once more and landing in your original lunge position.

3. Jump Squats- Very similar to the tuck jump, but instead of trying to bring your knees high in the air, start in a deep squat and explode straight up with arms in the air and legs straight. Land the motion in a deep squat with knees bent. Try to go right into the next squat jump without taking breaks or pauses in between

4. Goblet Squat Jumping Jacks- Follow the instructions for the jump squat, but instead of your knees and feet being hip width apart and pointed straight, try to open your hips more. Your feet should be pointing about 45 degrees out and your knees should stay in line with your hips, also pointing out.

5. Straight Leg Scissor Kicks- Stand upright with arms extended in front of you at 90 degrees. Keep the legs straight the entire time while kicking one leg out in front of you then switching legs. Continue alternating leg positions with feet spending as little time as possible in contact with the floor.

6. Mountain Climbers- Stand with your arms by your sides, feet together. Bend down and put your hands shoulder width apart on the floor. Place yourself in the basic push-up position with your arms in line with your chest and your legs straight. Bring one leg forward towards your chest, then return it back to both legs out straight. Switch legs and bring the other knee to your chest. Repeat this “running or mountain climbing” motion as quickly as possible.

7. Burpees WITH a push up- Begin in a standing position with feet shoulder-width apart.Lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet out so that you are in a push up position. Lower chest towards the ground and do an actual push up. Kick your feet back to their original position to stand up, then jump into the air to finish the motion. Repeat!