Tag Archives: Jumping Jack

5X Tabata

10 Feb

Working out first thing in the morning on a Friday is the best decision ever made! It starts the weekend off on a healthy note, you don’t have to worry about it later in the day (especially after a long work week), and you’ll have plenty of energy for your Friday night festivities! Plus, it’s been shown that those who exercise earlier in the day make smarter food and/or drink choices at night..just sayin’ :).

It’s not like me to come to the gym early in the morning without a workout planned; I always stress to my clients and group-ex participants to never enter the gym without some type of plan practice what I preach.! Luckily, while waiting for the bus I went on Facebook only to find a Tabata workout staring back at me! Thanks to Lindsay, with a few adjustments to her workout, I was all set and ready to glistensweat!

Repeat the following 5 rounds of 4 exercises, 2 times through (equalling 8) for a complete tabata workout! Remember, proper form and safety cues!

Tabata 1:

  • burpees
  • sideways shuffles
  • jump squats
  • jumping jacks

Tabata 2:

  • medicine ball toe-taps
  • medicine ball squat toss
  • mountain climbers
  • alternating jump squats

Tabata 3:

  • high knees
  • push-ups
  • medicine ball hop-overs
  • “square” jumps (imagine a square is drawn, jump to each corner)

Tabata 4:

  • jump rope (with a real rope)
  • bench jumps
  • speed skaters
  • wall taps (stand in front of a wall, jump and reach as high as you can)

Tabata 5:

  • plank jacks
  • in & outs
  • russian twists
  • bicycles

A total body workout that incorporates cardio and strength done in less than 30 minutes? YES PA-LEASE!

Have a great weekend!! If you’re looking for fitness certifications-check out IFTA!

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

At-Home Circuit

17 Nov

Need a quick at-home circuit workout? Here ya go!

This circuit workout can be done in 15-20-30-45 minutes, depending on your time allowance. It’s a mix of cardio intervals, resistance training, plyometrics and fun (the most important component!).

Remember proper form and safety cues! Have water near-by and don’t forget to stretch post-sesh.

  • 15 push-ups (FitBit*)
  • 30 seconds high knees
  • 30 seconds butt kickers
  • 8 each lateral/front raises
  • 30 seconds jumping jacks
  • 15 hammer curls (biceps curl but palms face each other)
  • 30 jumping lunges (or stationary)
  • 15 triceps dips
  • 45 seconds mountain climbers
  • 10/arm plank rows
  • 15 plie squats and overhead presses
  • 1 suicide (no space? try squat jacks. a jumping jack, but sink into a squat)
  • 15 reverse flies
  • 20 jump squats (or stationary)

Repeat the circuit 2-3-4 times through and WahLah-a complete total body workout without leaving your house! I did this workout yesterday 3 times through and it took me about 35 minutes.

FitBit*

I challenge you to do AT LEAST 1 full push-up (on your toes)! But by all means, don’t limit yourself to just ONE-with good form, push yourself a little harder every time you complete a workout with push-ups. Keep building on that ONE full push-up and before you know it, you’ll be doing ALL of your push-ups on your toes!

8 Minutes in Heaven

19 Oct

Get your mind out of the gutter..I was talking with an instructor and a previous student of mine, Melissa, and she explained a new class format that I’ve never heard of before! It’s called 8 minutes in heaven and basically, it’s 8 different exercises performed for a minute each.

“I start with a lower body exercise, then an upper body exercise and end with a core movement; hold each exercise for 1 minute and rest 30 seconds before moving onto the next,” explained Melissa. “In between sets, complete 2-3 minutes of cardio (jumping jacks, high knees, etc.).”

Melissa uses this format with her Smart Bells class and changes up the exercises weekly.

FitBit*

Talk with your friends, coworkers, supervisors, etc. about different formats they use in their respective classes! It’s a great way to learn a new technique and/or incorporate new formats into your class.  This doesn’t just apply to fitness instructing; sharing ideas in any field is a terrific way to keep things fresh and exciting!

 

Power of 3’s

17 Oct

Hello! I’ve been in Lexington Kentucky for the past 4 days attending the NIRSA Regions 2 Conference! It was an amazing experience, especially for me and other students who want to further their education in a recreational setting. If you’re involved in recreation, I highly suggest becoming a member and getting involved! Please ask me any questions you have!

It felt good to get back in the swing of things; with fall break the weekend before and then KY, things have been all over the place. Today’s workout was greatly needed!

  • Set 1: 18 push ups, 15 jump squats, 1 min. jumping jacks= 3x
  • Set 2: 15 bent-over rows & reverse flies, 15 reverse lunges w/ a knee (per leg), 1 min. jump rope= 3x
  • Set 3: 15 biceps curls, 18 plie squats, 1 min. lateral jumps= 3x
  • Set 4: 18 triceps kickbacks, 15 step ups w/ glute extension (per leg), 15 side crunches= 3x

18 is such a random number-don’t you agree? It took roughly an hour to complete the entire circuit. As always, proper form and safety cues!