Tag Archives: Aerobic exercise

Not-So-Monotonous Cardio Workout

8 Jan

The gym has been PACKED. Lots of people working on their New Years resolutions I’m sure! The real test will be if they’re still here in 2 weeks… :-/.

Group fitness has been booming with participants! We have over 50 classes on the schedule this semester, some new and some old. Power hour debut yesterday; the concept behind this class is HIIT and to get a kick-butt workout in under 40 minutes. I don’t think the participants caught-on at first, but by the end, they realized that the workout is coming to an end and they picked it up! Hopefully the numbers keep climbing throughout the semester!

This semester, I scheduled set office hours for my graduate assistantship. Last semester, I came and went and found that although I enjoyed the freedom, I didn’t feel like I accomplished much in my hours. My weeks will look like this:

  • Monday’s 9-2pm
  • Tuesday’s 6-1pm
  • Wednesday’s 6-1pm
  • Thursday’s 6-1pm
  • Friday’s TBA

Why so many crack-of-dawns? I’m training more! Last semester, I taught ~4-5 classes a week and completed only fitness assessments when needed. This semester, I’m teaching 3 classes (and subbing where I can) and being a trainer in The Biggest Loser program we offer. My group will train Tuesday’s and Thursday’s at 6am and I do BLAST at 6am on Wednesday’s. I feel I have a much better grasp on getting things done in my designated hours.

This morning I completed a not-so-monotonous cardio workout. I only do 3-AT MOST-HIIT workouts a week, interspersed with strength, mind/body’s, and steady-state workouts too. I did a lot of strength workouts yesterday (Power hour, TRX demo) so today I wanted to do steady-state with some plyo’s at the end.

Slightly adapted from Julie at PBFingers’ Beat Boredom Interval Workout:

20-Minute Elliptical:

  • 0-10:00 @ Resistance 7
  • 10-12:30 @ Resistance 9
  • 12:30-15:00 @ Resistance 10
  • 15:00-20 @ Resistance 7

10-Minute Treadmill:

  • 0-5:00 @ Speed 7, Incline 1
  • 5:00-10:00 @ Speed 4.2, Incline 8

7:30-Minute Plyometrics:

  • 1:00 Burpees
  • 2:00 Jumping Jacks
  • 3:00 Mountain Climbers
  • 4:00 Speed Skaters
  • 5:00 Jump Squats
  • 5:30 Burpees
  • 6:00 Jumping Jacks
  • 6:30 Mountain Climbers
  • 7:00 Speed Skaters
  • 7:30 Jump Squats

Stay happy 🙂

ROCKtober Review & Workout

17 Oct

Happy Wednesday! Did you try any of the pumpkin-full recipes yet?

It’s about halfway through the fall semester-where does time go..seriously!!? I can always tell when it’s midterms week; the gym is empty. Once that week is over though..mark your spot cause it’s packed!

Exercise is a GREAT stress reliever; taking your mind off of school work and putting some of that effort in your workout will leave you feeling rejuvenated, relaxed, and those endorphins will pump you up to ace that exam! It doesn’t even have to be a long, drawn-out workout; even a quick 20 minute circuit, strength training, cardio workout, or yoga/Pilates session will do the trick. It’s about finding “you” in the workout; you’ll put more effort into the workout and get more out of it. #sweatandforget

Speaking of a good stress reliever..

I completed Katie’s ROCKtober workout yesterday and got rid of lots of stress! I’m always up for using someone elses workout; it adds variety to my routine and takes the guess-work out of creating one for myself. I thought it was a well-designed workout and structured appropriately but was way too long for me, personally (it was ~75 minutes); I don’t think I’ve completed an hour+ workout since my high school days-who has the time anymore? Also, for as many push exercises as we did (chest press, shoulder press, triceps dips, push-ups), they’re weren’t an equal amount of pull exercises (biceps curl). I’m extremely OCD about balancing the front AND back out in every workout.

All-in-all though, awesome workout! It constantly kept me moving becauseIwantedtobedone and switched between strength training to cardio utilizing different equipment-thanks Katie!

My challenge for you Workout Wednesday-er’s..give this ENTIRE workout a try! You’ll complete each set, 3 times through, for the recommended repetitions.

  • if you’re a beginner and new to workout Wednesday’s, I challenge you to complete the workout 1 time through each set. Use light weights and/or body weight where applicable.
  • if you’re intermediate/advanced, no excuses! I know you can do this workout. It’s definitely more challenging, but if you’ve been active for the entire semester, you can handle this.

*don’t have a treadmill nearby? No worries-jump rope, high knees, mountain climbers, stairs, jumping jacks, speed skaters, and/or burpees will substitute!

Under 30 Minute Circuit

12 Sep

Happy Workout Wednesday!

Starting this week, I’m partnering up with another Oakland U’s Campus Recreation blogger to bring you something fitness/health/wellness related! It may be a workout, a fit-tip, a recipe, or a new trend in fitness that could potentially benefit you.

Today’s post comes in circuit workout fashion; I just love circuits. They’re so quick and you’re never doing an exercise for a long period of time- GREAT if you have a little ADD and/or are short on time.

A circuit workout usually combines both strength training and cardiovascular exercise, back to back, with little or no rest in between. When beginning a circuit-style workout, you may find that your rest breaks need to be longer than your working intervals; it takes your body (every body is different!) time to acclimatize to an up-down-up-down level of intensity compared to steady state. As you continue to practice circuit training, you’ll find that you can slash your rest breaks in half (or even have none!) and increase your working intervals…how’s that sound?

Here are some more benefits of circuit-style workouts:

  • efficient. you can get a total body workout in minutes compared to what you’d get if you did steady state cardio
  • burn more fat. even after the workout is over, you’re still burning thanks to the intensity of the workout
  • healthier heart. most people don’t work in their anaerobic zone (think: breathless, rosy-cheeks, real attractive) long enough to reap the benefits. you’ll find the more you do circuit/HIIT workouts, the easier other workouts will feel
  • no equipment needed!

Under 30 Minute Circuit

Perform each exercise for 30 seconds. Either jump right into the next exercise or rest for 30-90 seconds. Repeat each block 3X through:

  • jumping jacks
  • squat jumps
  • mountain climbers
  • butt kicks
  • high knees
  • plank jacks
  • speed skaters
  • push-ups
  • burpees
  • football run
  • walking lunges
  • wall sits

And..guess what? All of these exercises CAN be done in a dorm room! No excuse! Speaking of a dorm room workout, next post will be on the 8 bodyweight exercises suitable for a small-ish dorm room/living space with a sample workout..stay tuned :).

Day 33

5 Jul

Hoping everyone had a relaxing and safe 4th of July holiday! I took a Body Pump class in the morning to kick-start the day on a healthy note; it was probably one of the most challenging workout mixes I’ve taken by an instructor! The instructor took tracks from all over the place, ensuring that it would leave the participants breathless..she succeeded. I can’t remember all of the tracks she used, but one that stuck out in particular, Fireworks (how appropriate!), has always been a challenging lunge tracks for me!

Breakfast, trained, work, meeting, took Cycling, taught Interval Training, work, client, home for dinner with Kathie and to see Magic Mike!! I’ve heard mixed reviews on the movie..if you’ve seen it, what are your thoughts?

Interval Training was a lot of fun! I originally planned to do a mixture of cardio and strength stations

but was reminded that the participants are used to 5 cardio-based stations with strength exercises in between intervals. If it’s not broken, don’t fix it. A little creative thinking on my part and the class looked like this:

The participants brought their A-game! I guess after a holiday binge with lots of cookouts and such gets people itching to work it off. The fave exercise? Medicine ball slams!

Working on my cycling playlist! Any songs you prefer to sprint, climb a hill, up & downs, or steady state-let me know!

See ya 🙂

Weights/Cardio Intervals

15 Dec

Heading to the gym at 5:50am means you must be prepared! If I have a busy day and know I’ll be tired when I finish my to-do list, I get my workout in first thing in the morning. Some benefits of exercising in the a.m. include increased energy and a positive attitude, a higher metabolism throughout the day and more cravings of healthier foods, and most importabtly..IT’S DONE!  One less thing you have to think about. And..call me crazy but I SWEAR workouts in the morning go by 10X faster than later in the day. Anyone else agree?

I like going in the morning because I don’t have a parking pass on campus and they start ticketing at 7am which means I have 1 hour to get through my workout. This pushes me to decrease rest breaks, increase the intensity in a short amount of time and prevents lollygagging!

This interval workout utilizes weight training and cardio to really kick yo’ butt! As always, proper form and safety cues!

  1. 2(15x) Squats
  2. 1 min. Jumping Jacks
  3. 2(15x) Chest Press
  4. 2(30 second) High Knees
  5. 2(15x) Dead Lift and Upright Row
  6. 20 Burpees (extremely challenging! Do as many as you can with good form; I did the no push-up version)
  7. 2(15x) Triceps Kickbacks (1 at a time, or both)
  8. 2(30 second) Lateral Bench Hop-overs (these are so fun! Start with jumping over an imaginary bench, progress into a low bench, then progress into a higher bench)
  9. 2(15x) Biceps Curls (balance on 1 leg)
  10. 20 Burpees (as many as you safely can)
  11. 3(12x) Lunge Jumps
  12. 2(15x) Seated Overhead Press
  13. 2(15x) Stability Ball Hamstring Curls
  14. 1(1 minute) Stability Ball Planks (I moved my arms slightly forward and back to challenge my stabilizers in my spine more)

And you’re done with exercise for the day! You should feel euphoric when leaving the gym. A mantra I like to repeat during morning workouts is..

“You’ll never regret this workout”

Proper Form and Safety Cues

29 Jul

When training clients, teaching group fitness classes, and even exercising on my own, I constantly stress and practice proper form and safety cues-probably more than anyone wants to hear.

Using proper form while exercising is crucial for many reasons:

  • safety,
  • preventing injuries,
  • proper use of energy,
  • targeting muscle(s) groups,
  • effective and functional workouts.

Working out is hard-it takes effort on a regular basis to achieve your desired goals. Make it easier on yourself and do it right the first time! “Put your mind in your muscle(s)”

Here are more proper form and safety cues-these can never be used enough!

  • engage your core muscles
  • exhale on the exertion, inhale to recover
  • when squatting and lunging, keep your knee(s) behind toes and inline with ankle(s)
  • keep your neck neutral with your spine
  • keep your wrist aligned with your forearm
  • chest up, shoulders back and down
  • relax your shoulders (don’t “shrug” up)
  • BREATHE!
Questions?