We see it all over the news – divorce, split-ups, general frustrations. Once you get into a rut, the magic is lost. Workouts work the same way. By repeating the same elliptical workout and the same 5-mile run – the weight loss magic is lost. The purpose of intervals is to confuse our bodies by mixing high-intensity movement and a much slower, easy-going pace. Aside from interval training, there are many ways to confuse your muscles, which will in turn result in more fat-loss and more muscle tone.
This workout circuit will take your workout to new heights!
Warm Up (Repeat two times)
High Knees (:30)
Butt Kicks (:30)
Squat Jumps (:30)
Set 1 (Repeat 2x for a total of four minutes)
Frog Jumps (1 min)
Alternating Lateral Lunge (1 min)
(Run laps OR Run on treadmill)
Set 2 (Repeat 2x for a total of four minutes)
Pushups off a box or bench (alternate: pushup to left side, pushup to middle, pushup to right side) (1 minute)
Jump Squats with weights (1 minute)
(Run laps or run on treadmill)
Set 3 (Repeat 2x for a total of four minutes)
Ab leg climb (1 minute)
Russian twist (1 minute)
Set 4 (Repeat 2x for a total of four minutes)
Travel burpees (1 minute)
180 twists (1 minute)
Finish It Off:
50 Sit Ups
50 Mountain Climbers
50 Plyo Lunges
And you’re done!
Have a great day guys. I’d appreciate comments and suggestions 🙂
While resting may seem easy, it’s always been difficult for this on-the-go girl. So I first of all wanted to thank all of my friends who have kindly reminded me how to slow down, drink fluids and most importantly: stay in bed! While I have taken time out of the gym to heal, I haven’t stopped brainstorming short and effective workouts for you, my followers! Here’s a workout I tested recently and found to be an effective and speedy workout.
This workout will have your arms feeling stronger, leaner and more toned! Start with a 5-10 minute cardio warm-up. Be sure to alternate each strength exercise with a cardio-boosting exercise to increase calorie burn. Not challenged enough? Up the cardio exercises to 1-2 minutes! Be sure to challenge yourself.
How did it go? Be sure to let me know in the comments. PS drink lots of water!
Happy Earth Day! As many of you have the environment in mind, I wanted to inspire you with a new green food I recently discovered at the local market: It’s fresh. It’s crunchy, and it’s all the rage with fitspo bloggers and health enthusiasts around the world – kale.
I discovered the new green when I was at the local market. A man took a heaping mound of kale and placed it in his basket when I asked how he would suggest preparing it. He suggested using it for juicing, but has seen others use it as a lettuce alternative in salads since it packs in more nutrients. I thought it was worth a try and took some home myself.
I later learned that kale was not only more nutritious, but it also had the following benefits:
- It’s high in vitamin K – a necessity for preventing various cancers
- It’s great for cardiovascular support and can lower cholesterol levels
- It’s filled with fiber and sulfur and can detox your body and keep your liver healthy
And so much more!
It’s very easy to prepare and add to various dinner dishes. However, this versatile food also makes a great snacking alternative. Kale chips are growing in popularity as a healthy, low-cal alternative to potato chips and other high-carbohydrate snacks.
This Parmesan kale chip recipe from Do It Delicious is easy to make and requires ingredients you probably have sitting around at home. It requires kale, olive oil and Parmesan cheese! Simply place kale on a baking sheet and cover with olive oil, bake at 300 degrees Fahrenheit for 20-25 minutes until crisp, let cool, then sprinkle with salt and Parmesan!
Have you ever made anything with kale? Let me know in the comments, I’d love to hear!
After venturing into many gyms, I learned they all have that one “area” typically far to the back that I like to think of as “Never Ever Land.” It’s the spot where the beefiest of men congregate to pump some iron. All of them have a spotter and grunting is heard whether you want to or not. Can you see it now? Planet Fitness may say they are showcasing “gymtimidation” but I just think of it as general “discomfort.” Who wants to pick up 15-lb weights when the guy next to you us lifting just as much as you weigh?
Last week, however, I learned that this wonderland of heavy weights is the only place where I can truly improve myself. From the smith machine, to the weight bars – If I want to improve myself, I’m going to need to get out of my comfort zone – judgement or not.
I found a 12 week workout program online that forced me to try something new and to be honest, I’m already feeling a difference in my body’s tone. Here’s the workout so you can try it for yourself after work! You’ll feel it in your shoulders, triceps and biceps – I promise.
Bench Press 3×8-12
Bent Over Row 3×8-12
Dumbell Shoulder Press 3×8-12
Lying Tricep Extention 3-8×12
Barbell Curl or Dumbell Curl 3×8-12
It also doesn’t hurt to rock a Deadmau5 shirt at the gym.
PS Reppin’ Deadmau5 at the gym…got a lot of compliments: