WORKOUT OF THE WEEK: Fun Fitness - Countdown Workout
This workout is designed with the "Kid in You" in mind. Do this workout from 5, 4, 3, 2, and 1 minute of each of the exercises that will make you feel like a kid again (well at least most of them!). The whole thing will be 15 minutes long, so repeat it 1-2 more times to get in a good sweat and most of all HAVE FUN!
5 minute circuit:
- 0-1:00 - Jump Rope
- 1:00 - 2:00 Hopscotch (either set up a real one or just imagine it & go back and forth)
WORKOUT OF THE WEEK: Indoor Conditioning for Runners
The winter has arrived folks, which means if you are a runner, things get a little trickier with your workouts. But don't think about it as a setback. Instead, think about it as an opportunity to work on cross training and strengthening the muscles that make you the awesome runner you are!
Here is a great Strengthening routine that you can work into your weekly schedule. Be sure to get in a good warm-up prior to starting and do some active stretches as well.
WORKOUT OF THE WEEK: Strength, Cardio, Core
This workout will take you through a strength exercise for the whole body, then a cardio exercise to get your heart rate up, and then core exercise to strengthen and stabilize. The suggested time is 40 seconds on and 20 seconds off, with a full minute rest between circuits which will take you to a 20 minute workout. Double it and you are looking at a full hard core 40 minute workout. Or if 40 seconds is too long for you, take it down to 30 seconds on and 15 off.
WORKOUT OF THE WEEK: Thanksgiving Morning Burn
My best advice on Thanksgiving is to get out and be active, but knowing that many people eat way too much and give into the tryptophan coma, here's a workout you can start your day off to hopefully offset at least some of your meal! This workout will get your heart pumping and the weight training will keep you burning calories for hours to come after your workout. Push yourself a little harder and you'll be thanking me later!
The workout consists of tabata rounds with 45 seconds on, and 15 seconds off.
WORKOUT OF THE WEEK: Isometric Strengthening Workout
Isometric muscle contractions happen when the muscle fires up but there is no movement. In other words, there is no lengthening or shortening of the muscle during the exercise, rather it is static. While it might sound easy, these types of exercises will leave your muscles screaming!! These are great exercises to be used during rehabilitation from an injury or for people with joint pain or arthritis, however, they are also a great change up for anyone's normal routine.
WORKOUT OF THE WEEK: Quick Tabata At Home Workout
Holiday season tends to be a crazy time of year and fitting in a workout
becomes tough to do. Don’t fall victim
to this hectic time by taking a month off … try a daily 20 minute Tabata
workout to keep you active and burning the extra holiday calories! You’ll be thanking us in January!
Warm up with a 5 minute jog, bike, or some high knees and jumping jacks then do some windmills, leg and arm swings and side to side twists.
Do 40 seconds on and 20 seconds off for each of the following exercises then take a 1 minute rest and repeat 2 more times.
WORKOUT OF THE WEEK: Compound Move Circuit Workout
workout will hit multiple body parts in compound moves that raise your heart
rate and strengthen your whole body.
This workout is complex so only try it if you feel comfortable and are
stable enough to maintain proper form.
Warm up with a 5 minute warm up and some windmills and side to side twists to warm up the core.
Do 40 seconds of each exercise with a 20 second rest in between and 1 minute between circuits. Then repeat 1-2 more times.
WORKOUT OF THE WEEK: The Magic of the Medicine Ball
medicine ball is a fun, effective workout prop that is fairly easy to use and
comes in many different weights. It can
be used for a total body workout and hits the core in almost every exercise. Start out with a 4 or 6 pound ball and work
your way up.
- Warm up with a 5 minute warm up and some arm circles, windmills, leg swings and high knees.
- Do each of the following exercises with little rest in between and then repeat each circuit 2 more times before moving onto the next.
Workout of the Week: Full Body HIIT Workout #1
for a quick high-intensity workout to elevate your heart rack, burn calories
and fat and be done in 20-30 minutes?
HIIT or High Intensity Interval Training is great way to do just that.
Interval is 30 seconds on and 15 seconds rest.
You’ll do the same cardio exercise throughout (or feel free to switch it
up if you want) in between every strength exercise.
- Warm up with a 5 minute warm up
- Do some active stretching such as arm circles, knee raises, side to side lunges, and windmills
Workout of the Week: Countdown Kettlebell Workout
Are you new to kettlebells? Or just looking for an easy routine incorporating your kettlebell? Give this 15 minute workout a try for a full body, effective routine!
out with a 5 minute warm up followed by some active stretching
are 3 circuits and 2 exercises in each circuit. Start out with by going through
circuit 1 with 10 reps of each exercise, then 9 reps, then 8 reps and so on
until you are only doing 1 rep of each exercise.