Sep 022014
 

High Intensity Cardio Circuit for Cardio Endurance:

Slash calories and improve your cardio endurance in no time with this “High Intensity Cardio Circuit!” Incorporate it into your next workout, in the beginning after you warm up, in the middle and then at the end just before you stretch and cool down! Aim for 10 to 20 reps of each exercise or for a real challenge, do each exercise for 30 seconds to 1 minute without taking a break!

Step Ups
Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted, for an added challenge hold a light weight or medicine ball on chest. Step up on step w/ left foot then right foot, step back down on the floor with left foot then w/ right foot, continue stepping up onto the step with the left foot until all reps are complete then switch and repeat same number of step ups with the right foot.

Front Kicks
Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted, hold arms w/ elbows bent & next to body so that fists are at shoulder height. Alternate kicking legs forward as high as possible, extending from the hip and knee, keeping knees soft at the extension.

Inch Worms
Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes. Keeping hands stationary, walk feet in 3 or 4 steps or until you can comfortably push your heels to the floor, then walk hands forward keeping feet stationary to return to push up position. Continue until all reps are complete.

Jumping Jacks
Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted. Simultaneously 335 - Jumping Jacksjump feet out to the sides wider than hips distance while raising both hands out to the sides and over head. Jump back to return to starting position.

Standard Crunches
Lie face up on mat w/ knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling & fingertips on back of head w/ elbows back and pointed to the side. Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position. Exhale & slowly lift shoulders up as high as you can shortening the torso then slowly lower back down keeping shoulders off the mat. Continue until all reps are complete

Mountain Climbers
Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes, step the left foot in towards the chest, keeping left knee facing forward. Jump up & switch feet 343 - Mountain Climbersin the air, bringing right foot toward the chest & left foot back to starting position. Continue alternating the feet as fast as you can.

Oblique Crunches
Lie face up on mat, knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling, fingertips on back of head w/ elbows back and pointed to the side. Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position. Exhale & slowly lift shoulders off the mat while twisting left shoulder toward right knee slowly lower back down – Exhale & slowly lift shoulders up while twisting right shoulder toward left knee slowly lower back down. Continue alternating sides until all reps are complete.

Squat Thrusts
Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted. Squat down keeping your knees forward & hips and shoulders square, place hands on the floor outside of your feet. Immediately jump both feet back and land in a standard push up position, keeping abdominals tight and back flat. Immediately jump feet back in between your hands & stand back up to starting position. Continue until all reps are complete.

Be Fit, Be Healthy, Be Happy!

 

Jul 182013
 

bathing suit absMedicine Ball Twists

If you hate crunches you will love this abdominal exercise because it targets and tones all your abs muscles in 1 simple move that is NOT a crunch! It is from our ‘Time Saver Circuit’ on day #29 in the 6 Week Shape 376mb twistsUp Challenge. You can make it more challenging by lifting your feet off the ground. If you don’t have a medicine ball simply use a light weight dumbbell! CLICK HERE for all the details!

Be Fit, Be Healthy, Be Happy!   Tanya

 

Mar 212013
 

absStanding Obliques

This is a great way to work all your ab muscles and your core without doing crunches as well as improve your coordination and balance. Once you have the form down, you can move faster, get your heart rate up and turn this exercise into a cardio move too! For more of a challenge; instead of performing the Standing 371standing obliquesObliques for 10 to 12 reps, use a stop watch and work up to 1 minute per set! Aim for 3 to 5 sets throughout your next workout! CLICK HERE for all the details!

 

 

Be Fit, Be Healthy, Be Happy!  ~ Tanya

Nov 222012
 


CARDIO QUICKY . . .  BOOT CAMP CIRCUIT
No Equipment … No Gym Necessary

 

10 reps of each exercise with no break
{click on each exercise name to view the video}
3 to 5 sets with 1:00 rest between sets
Warm up & Cool Down for 5:00 to 7:00

Jumping Jacks

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Simultaneously jump feet out to the sides wider than hips distance while raising both hands out to the sides and over head
  • Jump back to return to starting position

Squats

  • Stand with feet wider than shoulder distance apart, knees soft, toes pointed slightly outward & abdominals tight
  • Hold 1 dumbbell with both hands, arms extended toward the floor, look straight ahead & squat down as far as possible or until thighs are parallel to floor, keeping knees over ankles & in line with toes
  • Exhale & straighten legs to return to starting position
  • Continue until all reps are complete

Mountain Climbers

  • Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes, step the left foot in towards the chest, keeping left knee facing forward
  • Jump up & switch feet in the air, bringing right foot toward the chest & left foot back to starting position
  • Continue alternating the feet as fast as you can

Scissor Jumps

  • Stand in a stagger step neutral position with left foot forward over a tube, jump rope or straight line with knees soft, abdominals tight & chest lifted
  • Jump straight up & switch feet in the air so right foot is forward
  • Land on your toes and absorb the shock of the jump with the balls of your feet and glutes

Push Ups

  • Begin in push up position, to make it easier place your hands on the edge of a bench, chair or stable surface, body in a straight line from top of head to toes
  • Keeping abdominals tight, lower body down, raise body back to starting position by fully extending elbows while keeping them soft
  • Continue lowering & raising the body until all reps are performed

1-2-3 Lunge Jumps

  • Begin standing in a neutral position with left foot forward and right foot back in a wide stance with feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Jump with 3 small explosive jumps straight up in the air landing on your toes
  • On the 4th jump, explode up as high as you can & switch feet in the air bringing right foot forward and left foot back
  • Absorb the shock of the jumps with the balls of your feet and your glutes
  • Continue with 3 small explosive jumps with right foot forward & then switch feet in the air to complete 1 rep

Crunches

  • Lie face up on mat with knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling & fingertips on back of head with elbows back and pointed to the side
  • Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position
  • Exhale & slowly lift shoulders up as high as you can shortening the torso then slowly lower back down keeping shoulders off the mat
  • Continue until all reps are complete

Squat Thrusts

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Squat down keeping your knees forward & hips and shoulders square, place hands on the floor outside of your feet
  • Immediately jump both feet back and land in a standard push up position, keeping abdominals tight and back flat
  • Immediately jump feet back in between your hands & stand back up to starting position
  • Continue until all reps are complete

Twisted Crunches

  • Lie face up on mat with knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling, arms by your sides with palms facing your body
  • Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position
  • Exhale & slowly lift shoulders up as high as you can shortening the torso then using your oblique muscles (the sides of your waist) rotate your upper body to the right then to the left keeping shoulders the same height off the floor, slowly lower back down keeping shoulders off the floor
  • Continue until all reps are complete

Reverse Lunges

  • Stand with feet hips distance apart, step your left foot back & land on the ball of your foot keeping both feet hips distance apart
  • Bend both knees to lower body down as far as possible or until left knee is close to but not touching the floor
  • Keep right knee directly over right ankle, back straight, chin up & abdominals tight – your left knee, hip & shoulder should be in a straight line
  • Exhale, extend both knees & step left foot back to starting position
  • Switch & step backward with right foot
  • Continue stepping backward with alternating feet until all reps are complete
Oct 292012
 

Heart Pumping … Calorie Blasting … Cardio and Strength Routine

For this cardio and strength routine, all you need is a flight of stairs – no stairs no problem simply do :30 to 1 minutes of jogging in place or jumping jacks instead of running up and down the steps. Grab a light weight set of dumbbells or use soup cans or water bottles and do each exercise back to back – take a break, have a drink of water and then repeat the circuit 1 or 2 times. Remember to do an easy warm up before starting the cardio and strength routine and stretch and cool down when you are finished. Click on each exercise for more detailed information.

Run Up and Down the stairs 3 times

Do 10 Crunches
Hold Plank for :30 to 1:00

Run Up and Down the stairs 2 times

Do 10 Push Ups {Make it easier by placing your hands on the 1st, 2nd or 3rd step}
Grab your dumbbells & do 12 to 15 Biceps Curls

Run Up and Down the stairs 1 times

Do 10 Squats with your right foot on the 1st step & 10 Squats w/ your left foot on the 1st step
Grab your dumbbells & do 10 to 12 Lateral Raises

Run Up and Down the stairs 2 times

Grab your dumbbells and do 15 to 20 Standing Rows
Do 10 to 12 Triceps Dips by placing your hands on the 1st or 2nd step

Run Up and Down the stairs 3 times

Do 10 Lunges with your right foot on the 1st step & 10 Lunges with your left foot on the 1st step
Do Side Plank on the right & left for :20 to :45

Be Fit, Be Healthy, Be Happy!


 

Jul 312012
 

Oblique Crunch w/ 1 foot up

Oblique crunches are a great way to work the sides of your waist. Lifting one leg up adds variety and challenge – be sure to keep your extended leg as straight as possible. Make these crunches more challenging by resting your leg on a stability388 - Oblique Crunches ball instead of the bench! To really work your abs and lose the belly bulge do 10 to 15 of these crunches in between each exercise in your next workout. Always contract your abs before you begin each crunch and exhale as you crunch up! CLICK HERE for all the details!

Be Fit, Be Healthy, Be Happy!  ~Tanya

Real Workouts for Real People with Real Success!
for Free @ GetinShapeforFREE.net

May 242012
 

WOW, it is almost Memorial Day, the unofficial start to summer – I can’t believe it is already here! I thought I’d share a circuit that is great to do on the beach!  It is pretty intense so go slow and listen to your body! Use it all summer long whenever you are at the beach or the lake! Click on the exercises for more information!

Run in (up to waist or chest deep) & back out of the water – 3 times

10 jumping jacks
10 rope climbers
10 squats

Run in (up to waist or chest deep) & back out of the water – 2 times

10 mountain climbers
10 standard crunches
10 push ups (or kneeling push ups)

Run in (up to waist or chest deep) & back out of the water – 1 time

10 squat thrusts
Plank and hold for :30
10 lunges

Run in (up to waist or chest deep) & back out of the water – 3 times

Be Fit, Be Healthy, Be Happy ~ Tanya

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May 232012
 

In an hour show there is approximately 12 minutes of commercial time.  In a 2 hour program there is almost a half an hour.  Instead of grabbing a snack, do this and you’ll add an extra 15 minutes or even a half hour of cardio to your day!

Since commercials are usually 15 seconds or 30 seconds in duration – switch exercises every time the commercial changes!  Rotate through the following exercises during commercial breaks!

 

Jumping Jacks
Standard Crunches
Jumping Jacks
Push ups (make them easier by placing your hands on the sofa or a chair)
Squats
Jumping Jacks
Standard Crunches
Jumping Jacks
Lunges

To make it a little less intense, instead of Jumping Jacks; march in place or if you have a step or stair case close by do Step Ups!  Remember to always listen to you body and take a rest when ever you need it!

Be Fit! Be Healthy! Be Happy!   ~ Tanya


May 052012
 

STABILITY BALL AB & CORE CIRCUIT:

 7 Moves / 90 reps
Do 10 reps of each exercise w/ no break in between

Crunches on the Ball

  • Lie face up with middle of back on stability ball, knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling, fingertips on back of head with elbows back and pointed to the side
  • Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position
  • Exhale & slowly lift shoulders up as high as you can shortening the torso then slowly lower shoulders back down to starting position
  • Continue until all reps are complete

Oblique Crunches on the Ball

  • Lie face up with middle of back on stability ball, knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling, fingertips on back of head with elbows back and pointed to the side
  • Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position
  • Exhale & slowly lift shoulders up while twisting left shoulder toward right knee slowly lower back down – Exhale & slowly lift shoulders up while twisting right shoulder toward left knee slowly lower back down
  • Continue alternating sides until all reps are complete

Back Extensions on the Ball

  • Position stability ball under hips, place feet on the wall hips distance apart for stability, place finger tips on back of head with elbows pointing out, bend forward from hips so that the top of your head is facing the floor
  • Contract abdominals and lift upper body up until body is in a straight line from heals to head, slowing lower upper body back down to starting positions
  • Continue until all reps are complete

Roll & Crunch

  • Lie face up on mat with heels hip distance apart on top of stability ball & fingertips on back of head with elbows back and pointed to the side
  • Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position
  • Exhale & simultaneously lift shoulders up as high as you can shortening the torso while rolling the stability ball toward your body
  • Slowly lower back down keeping shoulders off the mat while rolling the ball back to starting position
  • Continue rolling the ball & crunching until all reps are complete

Crunches w/ feet on the Ball:

  • Lie face up on mat with feet on a stability ball knees bent & fingertips on back of head with elbows back and pointed to the side
  • Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position
  • Exhale & slowly lift shoulders up as high as you can shortening the torso then slowly lower back down keeping shoulders off the mat
  • Continue until all reps are complete

Oblique Crunch w/ foot on the Ball:

  • Lie face up on mat, left heel resting on a stability ball with left knee bent to 90 degrees and right leg extended straight up toward the ceiling
  • Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position, exhale & slowly lift shoulders off the mat while twisting left shoulder toward right leg slowly lower back down
  • Continue lifting and twisting torso to the right until all reps are complete
  • Switch sides and complete same number of reps

Leg Lifts

  • Lie on back, hold a stability ball between ankles & extend legs up toward the ceiling, keeping back flat on the floor, abdominals tight & feet hips distance apart, lower legs as far down as possible without touching the floor or until lower back comes off the floor
  • Exhale and raise legs back to starting position
  • Continue until all reps are complete

Be Fit, Be Healthy, Be Happy!  ~Tanya