Your HIIT Workout, Your Way!
Apr17

Your HIIT Workout, Your Way!

HIIT Workouts, or high intensity interval workouts, are one of the most effective ways to burn fat and get in shape! This workout can be done once for a quick 10 minute workout, or repeated two or three times to really kick it up a notch. Change the interval length depending on your fitness level – 40 seconds all out with a 20 second rest for each exercise for those who may just be beginning or want a less intense workout....

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Arms and Cardio Blast
Sep07

Arms and Cardio Blast

Arms and Cardio Blast! Anything but simple. Get your head on straight and go! Arms: 10 push-ups 24 biceps curls – 8 full, 8 half-way, 8 full 15 shoulder presses 10 push-ups 15 back rows 15 triceps dips 15 lateral raises 10 push-ups 15 triceps kickbacks/20 triceps kickback pulses 15 hammer curls 15 front raises 10 push-ups Cardio Pyramid (10, 20, 30, 40, 30, 20, 10 sec intervals) Burpees Squat with front kick (alternate front...

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8 Reasons to Run Today
Apr26

8 Reasons to Run Today

Some days, you spring out of bed and can’t wait to jump into your shoes and head out for a run. Other days…not so much. If your motivation is lacking, consider these eight reasons to run right now. 1. It really is the best way to start or end your day. Getting sweaty as the sun rises feels pretty darn cool. Kicking your day off with a run helps you get centered and energized for the day, and winding down with an evening...

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Benefits of Swimming: 10 Reasons Every Woman Should Get in the Water
Apr07

Benefits of Swimming: 10 Reasons Every Woman Should Get in the Water

Swimming isn’t just for the kids this summer! Get in the pool and give your body a heckuva workout, too. This summary is pulled from this article on 10 benefits of swimming. 10 Benefits of Swimming: 1. It Counts as Both Cardio and Strength Training In swimming, if you aren’t moving constantly, you’re sinking. Plus, water is about 800 times denser than air, says swimming and triathlon coach Earl Walton, owner...

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BOSU Workout
Feb01

BOSU Workout

  Bosu Workout! All exercises are 50 seconds of work with 10 seconds of rest. Are you ready? Get out your Bosu (or step or even…nothing! You can just use the floor!) and let’s get going! Plank with leg lifts Squats Burpees Lunges -left leg Lunges – right leg Mountain Climbers Bridges – left Bridges – right Plank Jacks Side Lunges – left Side Lunges – Right Side Squat Jump  – over...

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10 Round Workout
Dec21

10 Round Workout

  Get ready to rumble with this 10 round workout! Start with 10 reps on round 1. Each round reduce the rep count by 1. (ex: round 1- 10 reps, round 2 – 9 reps, etc…) You’ll end up doing 55 reps of each exercise. Watch your form on each exercise and be sure to give each rep your very best effort! You can do it! Burpees Push-ups squat jumps Bicycle Crunches (One to each side is one rep) Lateral Jumps (Jump up and...

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15 Minute Cardio Interval Workout
Dec19

15 Minute Cardio Interval Workout

15 Minute Cardio Interval Workout Do you need a nap or need to get moving?! Sometimes a quick workout can get you through a tough afternoon. This workout is tough, but quick. Give each exercise your all and you’ll be in shape and energized in no time. Do each exercise for 50 seconds and rest for 10 seconds. Repeat this sequence 3 times. Jumping jacks Squat jumps Plank Burpees Push-ups Grab your water and a towel and get going!...

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Quick Leg Workout for Busy Days
Nov21

Quick Leg Workout for Busy Days

  Here is a quick leg work you will appreciate on a busy day! Download a free Tabata app on your device. A Tabata is 20 seconds of work with a 10 second break for 8 cycles. Start with a quick warm up and you will be ready to go! 1 minute of squat jumps 1 minute of jumping jacks Squat Tabata (alternate full squat and pulse squat for each cycle) Lunge Tabata – Right leg (alt full lunge and pulse lunge) Lunge Tabata – Left leg (alt...

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Kettlebell Challenge
Nov06

Kettlebell Challenge

   Kettlebell Challenge! This is a great workout if you want a challenge at the end of your regular workout routine or if you are short on time and want to work up a sweat and get on with your day. As the number of reps decrease for the kettlebell swings, they increase in squat jumps. You can substitute regular squats if you do not want to jump or have an injury that prevents you from jumping. You can also use a heavy weight for...

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Great Big Pyramid Workout
Nov02

Great Big Pyramid Workout

How would you like your pyramid workout? Broken up by body part? A full circuit? Mix and match? We have 4 different pyramid workouts you can use any way you’d like! No equipment is required, except for hammer curls on the arm pyramid. Add weight to any and all exercises that you want. Take a look and see what you think! As always, take breaks when you need it and drink a lot of water! Leg Pyramid   Abs Pyramid   Arms...

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