Tag Archives: HIIT

Strength Circuits

7 Dec

A couple of Thursday’s ago, another instructor and I switched classes; I got to teach both her Core & More and Strength Circuits, while she taught my Abs, Glutes, and Thighs class later in the afternoon. That’s one of the perks about being able to teach it all; having the opportunity to teach another format to new participants! They say variety is the spice of life..no? 🙂

Because it’s a 40 minute class, I wanted to give them the biggest bang for their buck…SUPERSETS! The idea behind supersets is to move from exercise to exercise, with little to NO rest in between. It allows one muscle group to rest while another muscle group works, thus constantly working throughout the entire set.

PicMonkey CollageSupersets are a great way to push through a plateau; our bodies are smart machines, they recognize when we’re doing the same workout(s) over and over again. This not only stops producing results, but also takes a toll on our motivation.

This way of working out can work with cardio exercises too; performing back to back bursts of cardio exercises takes little to no room, equipment, and can be done in under 10-15-20 minutes; perfect for travelers!

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I got the BEST news today..

a4c7c4e4408e11e2900e22000a1f96c7_7Presenting at NIRSA Student Lead-on in Chicago in January!! Cannot wait!

250 Reps..and some

6 Dec

Happy day after hump day!

And Workout Wednesday Thursday..of course :).

Yesterday morning started bright and early with BLAST. We’re in the home-stretch now, so the workout is T.O.U.G.H. Walking lunges along the straightaways, side squats around the corners on the track, BOSU push-ups, upper body work ON the BOSU, and tons of core in the mix. I know the participants secretly love it.. 😉

Afterwards, I decided to get my workout in but I only had ~35 mintues. HIIT! Thanks to “pin”spiration from Danica, her December workout challenge seemed the fit the bill. I wanted to up the ante by adding more plyometrics to the workout, so jump sumo squats and jump squats did the trick!

PicMonkey CollageAdvanced-stay with the plyometrics throughout the entire 5 rounds! WITH good form please.

Intermediate/beginners

  • try as many push-ups on your toes as possible
  • if you’re completely new to the exercises, don’t add the jumps (yet!)
  • walk your feet back and in and don’t jump at the top with the burpees
  • hold a stationary plank (toes or knees) for the plank jack

Enjoy!

Post-Thanksgiving Fat Blaster

29 Nov

Workout Wednesday Thursday!

Remember me?! It’s been a whirlwind of a week; actually, a whirlwind of the past weekS! Work, homework, projects, work #2, Thanksgiving, traveling-tis the time of the year! It’s okay though; everything turned out fine. Homework done, projects turned in, classes are completed, and both works are running juuuuust fine.

I’ve completed my first 2 classes of graduate school! Hooray. Only 6 more to go..

I’ve taken over product notifications for work. I send out weekly emails to all of our guests of all the new product(s) we have in the store! So much fun once I got the hang of it! If you’re interested; go to lululemon.com, find your store, and sign up for weekly PN emails! It’s a great way to know what your store has in for the holiday season :).

Aaaaand on the workout front..

Post-Thanksgiving fat blaster! Indulging is the definition of the holiday season-as it should be! The holiday’s aren’t about “I can’t eat that” or “I’m going to have to work extra hard tomorrow”; it’s about the loved ones around us, friends, and giving back. Let’s not forget that :).

I completed this workout after teaching BLAST; 3 times through takes about 15 minutes. Such a quick workout for days when we can’t fit in an entire sweat-sesh. High intensity, toning and cardio, and core work all included.

*Angled burpees– instead of jumping or walking your feet back into plank, jump/walk feet out to the right for one rep, then the left for the next rep. This works your obliques more than a regular plank.

Oakland Students/Employees/Members- subscribe to both this blog AND our Campus Recreation blog! Lot’s of good things to come.

Cheers 😀

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..

 

Death by Burpees

24 Oct

Am I right or am I right?

Don’t get me wrong-burpees are a GREAT total body exercise that challenges:

  • strength- repetition after repetition, your chest, arms, deltoids, quads, hamstrings, and entire core is continuously engaged
  • stamina- the up-down movements increase your heart rate. add in jumps and your heart rate will soar!
  • coordination- there are so many components to a burpee (at every level) that tests coordination and agility
  • mental sanity- if you can last through a set of burpees, more power to you.

but man do they burn!

Workout Wednesday consists of lots of burpees! Complete the following exercises, one after another with little rest, for the repetitions stated. This was inspired by Julie’s Super Fast, Super Sweaty workout, with a couple of tweaks in rounds 2 and 3. As always, proper form is super important-quality over quantity.

..and really, no one ever died of doing burpees, so let’s keep doing them-shall we? 😛

Lookie what finally came in! Oakland University group fitness instructor jackets!

It was a tough pick between an Eddie Bauer jacket ($45) and a no-name brand ($12); we went with the no-name brand and are so impressed! They’re warm enough to wear before we teach yet light enough to throw on after our classes when we’re still glistening sweating.

Case of the Mondays Treadmill Workout

22 Oct

Ever feel like this when Monday rolls around?

That was me. Today. and last Monday, the Monday before, and the Monday before that. It’s not that I despise Mondays..it’s just..the weekend is really over and it’s time to get back on the daily grind. BUT. It’s a fresh start!

This past weekend, though, was not one to write home about and I couldn’t WAIT for Monday and a fresh start! I’ll spare the drama and silliness of young-love :).

It was the perfect excuse to hop on the treadmill and bust out a walking workout that would sure leave me a shweaty mess. Walking on an incline of 15% WITHOUT death-griping the handrails is NO JOKE!

Minutes MPH Incline
0-5:00 3.5-4.0 2%
5:00-10:00 3.6-4.1 2%
10:00-11:00 3.6 15%
11:00-12:00 3 15%
12:00-13:00 3.8 14%
13:00-14:00 3 14%
14:00-15:00 3.9 13%
15:00-16:00 3 13%
16:00-17:00 4 12%
17:00-18:00 3 12%
18:00-19:00 4.1 11%
19:00-20:00 3 11%
20:00-21:00 4.2 10%
21:00-22:00 3 10%
22:00-33:00 Repeat minutes 10:00-22:00
34:00-35:00 4.5 2%
35:00-40:00 4.0-4.5 2%-4%

Now I’m 5’3″ish and my height is all in my torso so when the speed reached anything above 4.0, my gams were booking it! I had to adjust the speed a few times simply because I looked like a fool..

Power walk your heart out 😀

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!