Tag Archives: Resistance training

Day 2

16 May

Seeing the sunrise on a Tuesday morning is a great way to start the day! So is taking Body Sculpt and Stretch at 6:30am :). Today is going to be a busy day so I thought a morning workout would give me the energy I needed to get through.

Beginning with a functional warm-up, the workout started with walking lunges, lat. pulls downs using a flat resistance band, and 2 sets of 10 push-ups. Big muscle groups + littler muscles assisting=big calorie burn and fatigue! I’ve never used flat resistance bands before and I actually liked them a lot better than the round ones with the handles; they didn’t rub against my body and were much easier to increase or decrease the tension to make the exercises harder. I find that the tubing with handles can get uncomfortable when you hold the rubber part if you wanted to increase the tension on the band without switching bands entirely. Squats, lateral raises, and an overhead press/lateral raise combo were next. This exercise was different; while one arm pressed the weight overhead, the opposite arm pressed the weight to the side. It not only worked your muscles physically, but cognitively made you think about what each arm was doing- a “two-fer“! We then tied the flat resistance band around our ankles and completed side steps to work our abductors..ouchie! Plie squats, biceps curls, triceps kickbacks using the band, triceps push-ups, planks, low back, and obliques rounded out the workout.

I felt accomplished leaving! Nothing too fancy but a nice change from my usual strength workouts; the key to continue seeing results is to change-up your routine. Even if it’s the same exercises, changing the tempo, order, weight, and/or time between sets leads to muscle confusion and eventually seeing results! I believe that’s why a lot of people stop exercising and/or get bored with their workouts; they don’t change-up their routine enough and plateau. Change is good!

The rest of the day was spent meeting with more employees, observing a wellness profile, staff meeting, and setting up for a big event that’s taking place Wednesday- Employee Health and Fitness Day! Lots of activities including a 5k race around campus, a putt-putt challenge, fitness classes with twists, and prizes for all!

Remember my saying “I thought a morning workout would give me the energy I needed to get through”? Wrong-o. My energy was lagging. Whether it was from a hectic day 1 or getting up at 5:30am, it was non-existent and I struggled to enjoy the activities of today. I haven’t posted yet, but I met with a nutritionist last week to go over my diet; I plan to write an entire post about what I’ve been going through and how I’m revamping my lifestyle.

See you tomorrow!

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!

 

Total Body Sculpt

29 Jul
Equipment needed: Dumbbells, resistance band, stability ball, mat
Perform each exercise 2X through before moving on to the next exercise. Use heavy enough weights (with good form!) to challenge yourself  (the last rep should be tough).
  1. Single-leg Tilt
    1. Weight in left leg-lift right leg in front
    2. Extend left arm to shoulder height
    3. Tilt forward from hips-swing leg behind you as you try & touch hand to foot
    4. Stand & repeat
  1. Single-arm Chest Fly
    1. Lay upper shoulders on stability ball
    2. Weight in right hand
    3. Slight bend in elbow as you lower weight
    4. Lift & repeat for reps/opposite arm
  1. Single-leg Row on Ball
    1. Place 1 knee on ball-slight bend in opposite knee
    2. Weight in opposite hand-palm facing behind
    3. Lift weight to ribs
    4. Lower & repeat/opposite arm

Curtsy Lunge & Hammer Curl

    1. Weights in hands
    2. Lunge diagonally back with right leg and curl weights to shoulders
    3. Return to center
    4. Lunge diagonally back with left leg and curl weights to shoulders
    5. Repeat
  1. Triceps Push-ups & Leg Lift
    1. Lie on right side-left arm bent in front of chest, fingertips towards head (bottom arm can be resting on floor in front of stomach)
    2. Extend left leg from hip
    3. Straighten elbow and lift upper body off of the ground (leg remains lifted!)
    4. Lower & repeat
    5. Switch sides to complete set

3-way Jump Squat

    1. Feet under hips-10 reps
    2. Feet wider than hips-10 reps
    3. Plie squat-10 reps

Tornado Raise

    1. Lay down-loop band around feet-hold handles and make an “X” with tubes
    2. Lower legs as you make little circles in 1 direction
    3. On the way up, reverse the circles