Tag Archives: circuit

Let’s Play a Game

15 Dec

Happy weekend!

After teaching 2 group fitness classes back to back..

Blue equipmentA girl’s gotta have a little fun with it! I purposely used all blue equipment; BOSU, the resistance tube that’s equivalent of using 7 pounds of force, and an  (un-pictured) pair of 7lb. dumbbells that were obvi blue. Up first-Abs, Glutes, and Thighs..and the LAST one of the semester! We went through a circuit for the first half of the class:

  • BOSU lateral hopovers
  • dumbbell wood choppers
  • resistance tube lateral walks
  • BOSU glute bridges (double and single legs)
  • BOSU decline planks

After, we played what I call a “game”*. I had each participant flip a coin; whether it landed on heads or tails, it corresponded to an exercise. We only got through 1 round of it, but it was a change-up from my norm group fitness class of me doing all of the work! I always try to do something “fun“* on the last class and involve the participants when deciding what workouts/exercises to do. It gives the participants a chance to run the class (so to speak) and show-off what they learned throughout the semester. MY group fitness classes aren’t just about getting a workout in, but taking what we do in the class and using it in your OWN workouts, with amazing form and variations so no workout is the same.

*I put these choice words in quotations because apparently what I think is a game and fun, the participants think otherwise! (cough-Stephanie-cough) ;).

Next up-cycle! I was subbing for another instructor because usually, I do not do back to back classes. It’s too much! I give those who do it regularly lots of credit. For me, I must have balance when it comes to teaching; too much burns me out and I start to dread it. ALL fitness is a PASSION of mine, not an everyday thing..moderation :).

Three people plus me for an hour-long class. I’m used to teaching my lunchtime  40-minute class; an extra 20 minutes allowed me to add in more climbs, sprints, and jumps! FYI-Kelly Clarkson’s new song, Catch My Breath, is the perfect song for jumps!

Wunderunders after cycleTo finish..my blue crops.

Oh yes I did.

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WOD Asana

11 Dec

What happens when you combine Crossfit and yoga?

WOD Asana!

Sunday morning started bright and early with an hour and a half combination workout; half Crossfit, half yoga. Rochester, Auburn Hills, Royal Oak and the surrounding communities have a large-ish Crossfit population with boxes everywhere. We headed to New Species Crossfit in Royal Oak; one of the assistant managers and educators trains there and both were leading us through the Crossfit portion.

New SpeciesWe started with a timed-5 minute warm up of 15 seconds each:

  • jumping jacks
  • “air” squats
  • mountain climbers
  • hollow rock

After that..duh-duh-duh.

12-minutes:

7 burpees

14 tuck jumps

7 candlesticks

The burpees were different from the ones I usually do; they had us come all the way to the ground, then almost peel ourselves off to come to standing, clapping overhead. When I do them, I either perform a push-up or hold a plank, then jump my feet back in and jump up. The Crossfit burpees were more challenging since pushing up from the ground is the hardest part-NO MOMENTUM.

Burpees have 6 movements:

  1. hands to the ground
  2. walking or jumping feet back to plank
  3. push-up, hold plank, or drop completely on the floor
  4. pushing up from the ground to a full extension
  5. walking or jumping feet back in to a squat
  6. standing/jumping up or clapping arms overhead

Another reason they’re so challenging? Think about the amount of mass (your entire body weight) you move over a distance (your full height plus the height of your vertical jump); transitioning from a squat to plank to squat to a vertical jump requires tons of muscles and lots of energy. Breaking a burpee down makes us quickly realize why burpees are a functional exercise and calorie/fat burner! Please add them to your workouts; yes, they’re hard and test every aspect of you but there are SO many variations to make them easier/harder!

How do you burpee?

Legs and Cardio Quickie

7 Nov

There is a sun! I was starting to get a little skeptical that it was gone for good :).

It’s Workout Wednesday!

How are you guys doing so far in regards to the workouts? Too easy, too challenging, more strength workouts, cardio workouts, etc.?

Here’s a legs and cardio quickie circuit I just did; I was in and out in ~20 minutes! Don’t you love the sound of that?

It’s been a whirlwind of a week; I have a couple of reviews to post about community workouts I’ve done so stay tuned!

..to leave you with a teaser..

 

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 :).

On the 12th Day of Christmas..

24 Dec
On the 12th Day of Christmas K.E.P.T. You Fit gave to me..
12 BURPEES! (With or without the push-up)
11 sets of 20 second Planks
10 Squat Jumps (Beginners- make sure your form if perfect before adding the jump! You may be only able to complete 2-3, but work your way up. Intermediate/Advanced- try touching the ground every time you squat and reaching your arms overhead when you jump)
9 sets of 15 second Triceps Extensions
8 Speed Skaters/ side
7 Plié Squats and Biceps Curls
6 sets of 15 seconds of Jumping Jacks
5 Walking Lunges w/ Shoulder Press (both legs= 1 rep)
3 sets of Bent Over Rows
2 sets of Push-ups, 30 seconds each
1 set of 60 seconds of Squats
Congratulations! You’ve completed the 12 days of Christmas workout! Finish the last round today before things get too crazy!

On the 11th Day of Christmas..

23 Dec
On the 11th Day of Christmas K.E.P.T. You Fit gave to me..
11 sets of 20 second Planks
10 Squat Jumps (Beginners- make sure your form if perfect before adding the jump! You may be only able to complete 2-3, but work your way up. Intermediate/Advanced- try touching the ground every time you squat and reaching your arms overhead when you jump)
9 sets of 15 second Triceps Extensions
8 Speed Skaters/ side
7 Plié Squats and Biceps Curls
6 sets of 15 seconds of Jumping Jacks
5 Walking Lunges w/ Shoulder Press (both legs= 1 rep)
3 sets of Bent Over Rows
2 sets of Push-ups, 30 seconds each
1 set of 60 seconds of Squats

On the 10th day of Christmas..

22 Dec

On the 10th day of Christmas K.E.P.T. You Fit gave to me..

10 Squat Jumps (Beginners- make sure your form is perfect before adding a jump! You may only be able to complete 2-3 but work your way up. Intermediate/advanced- try touching the ground every time you squat and reaching arms overhead when you jump.
9 sets of 15 second Triceps Extensions
8 Speed Skaters (right and left= 1)
7 Plié Squats and Biceps Curls
6 sets of 15 seconds of Jumping Jacks
5 Walking Lunges w/ Shoulder Press (both legs= 1 rep)
4 Kettlebell Windmills
3 sets of Bent Over Rows
2 sets of Push-ups, 30 seconds each
1 set of 60 seconds of Squats

Keep up the good work- you’re almost done! And NO CHEATING- Santa’s watching.. 🙂