Workout Wednesday-All levels

Workout Wednesday

All Levels! 

I had the privilege of participating in a "Heal the Healer" Weekend!  It was a weekend that allowed 11 amazing women a chance to get together and share with each other their practice, art and talent of many different forms of healing.  Although many might not agree that my workouts are a form of "healing" those who know me and do them would probably beg to differ. 

Working out is a form of healing ones soul, limits, fear and can be a mental release for most.  The runners high isn't just for runners.  Starting your morning off by a private lake with a motivated group of women is seriously my dream come true.  The only thing missing was my never missing cup of Dutch Brothers Cinnamon Spice Tea.  (I seriously don't think I go a day without one. Yes, Dutch brothers I deserve a free tea for this post) 

So here is what we did to get the party started and this is what you can do to make your own party happen whether it is in or outside!  Grab a friend and get moving!!!!

Warm-up: 

power walk, high knees, light jog for 3-5 minutes. 

Active stretches. I like to use the ever so famous plank, runners lunge and warrior positions. 

power walk, high knees, light jog for another 3-5 minutes.

Workout: 

Plank holds 30 seconds, 45 seconds, 60 seconds alternating with 10 push-ups. 

Plank holds to frog squats (from a blank you can walk or jump your legs up to your hands drawing your belly button to your spine and allowing your chest to lift and stay tall)  

Squat to press (with dumbells or just with body weight) 25x

Squat to jump (or to toe raise for non-impact option) 25x

Add back in that push-up for 12 reps

Hold the plank and add 24 mountain climbers focusing on keeping your hips steady and core tight. 

Go back to your push-ups for 12 reps

Add back in the jump squats for 25x 

Repeat the above series 2x. 

Move into another run series. One of my favorites. Mark off about 100 yards (estimating with trees is totally acceptable:))  

Person 1 start running down to the tree (marked spot) and sprints back. When person 1 starts their sprint person 2 starts their run down and so on.  

You can repeat all of the above 1-2 times or call it a day knowing you just kicked some serious booty! Now it is time for some hydration, then your coffee, tea and a healthy breakfast.  My go to this morning was: 

Quinoa Hot Cereal.

Ingredients:

1 cup quinoa

1 1/2 cups water

1 cup almond milk

2 TBS chia seeds

handful of blueberries

cinnamon

honey or agave to sweeten

Instructions:

Mix quinoa with water and almond milk in saucepan.  Bring to bil then simmer and cook for 15-20 mins.  Add remaining ingredients and enjoy!

Have a great workout and have fun. 

get fit. live fit. be fit.

Workout Wednesday-get your workout on!

Workout Wednesday

Workouts on the go! 

What do you do when you can't make it to the gym?  Perhaps your meeting got moved up and you have to go into work early, your partner is out of town or you just couldn't get it done. The day is not over yet....there is the "Mobile Me" version you can check out anytime!  

Yes, this is exactly what one of my athletes did when she couldn't make it to class.  This blog is serving well and I love getting the response and feedback from those who take my workouts on the road or into their living rooms. 

Great job by the way Amanda. M!!!!!

Tabatta timer   is my all time favorite tool and timer. I use it in my classes, I use it on the road and I share it with all my athletes and anyone looking to get a little workout into their day. 

It allows you to set up the total work time, rest time and you are set to go. 

Amanda M. was cranking out 10 exercises for 30 seconds each with 10 seconds of rest. The sweat factor was huge and I guarantee her HR was in high gear as was her Metabolic engine.  

Want to try it out?  

Try this series of exercises with the Tabatta Timer Pro

Workout:

• Squat Jumps (or to toe raise for non-impact option)
• Burpees
• Push-ups (narrow or wide)
• Sit-ups/Crunches

Do each exercise or go from one to the next. You can repeat 3-4 times and make your workout as intense, as short or as long as you want. It is that easy!

Now get up and move!

get fit. live fit. be fit.