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!

 

Mar 112014
 

ropesAs the seasons change it presents a great time to change up your workout as well; in fact as one of my favorite clients likes to say ‘Adapt, Adopt and Improve!’ So let’s adapt, adopt & improve your exercise routines by incorporating circuit training. Circuits are perfect because they are so versatile. They are a great way to not only save time and burn more calories but also increase the intensity of your over all workout!

Circuits allow you to shorten your workouts by as much as 50% because you are moving quickly between exercises or doing an additional exercise such as a cardio move or abdominal exercise during your rest time. When you incorporate cardiovascular moves as high intensity interval training throughout your workout the harder you work the more calories you will burn. On average you can scorch as many as 80 to 100 additional calories in just a few minutes with high intensity training. There are many ways to perform circuits and here are 3 of my favorites; 1 to save time, 1 to scorch calories and 1 to up your intensity! Pick the one that works for you and “Adapt, Adopt and Improve” your fitness routine this week!

Save Time
Perform each exercise in your full body routine without stopping. Then take a short break and repeat up to 3 times. This circuit is a great time saver because when you go from one exercise to the next you do not need to take a rest break.

Scorch Calories
Complete all the reps and sets for the first exercise in your workout then add 1 to 3 minutes of a cardio move such as jumping jacks, jump rope, step ups or sprints. Continue to the next exercise then add another 1 to 3 minutes of cardio; continue adding the cardio in between each exercise until your workout is complete. Be sure to complete your normal reps and sets for each exercise then move on to the cardio. With this circuit you are adding approximately 5 to 15 minutes of high intensity cardio as well as intense calorie burn.

Increase Your Intensity
This circuit is similar to the “Save Time’ circuit above; but we increase the intensity by adding 30 seconds to 1 minutes of walking or jogging in between each exercise. You can always increase the intensity more by doing sprints. This circuit is also a great way to improve your cardiovascular endurance.

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 252012
 

Great questions send in by one of our members, Anne!

“Hi Tanya! I have a goal to lose weight and am following your strength training program 2 times a week – for maximum benefit, when should I do cardio? Love your site, BTW! Thanks, Anne from Minneaplis”

Anne -Good for you for working on losing weight! Strength/resistance training 2 times per week is perfect – in order to really achieve your goal you need to include cardio workouts as well – 5 to 6 times per week, 30 minutes to 1 hour is optimal – that may sound like a lot but the more you do the better. Here is a great way to get your cardio in during a strength training day; incorporate cardio intervals during your workout. In between each exercise – jump rope, do jumping jacks, run, run up and down the steps or do any other high intensity cardio that you like for :30 to 2:00. Then 3 or 4 other days per week pick a cardio activity that you like and shoot for an hour. Remember to change up what you do and keep it fun! Good luck with your goal and let me know how you’re doing!!

If your goal is weight loss like; remember:
• 2 to 3 full body strength training workouts per week (non consecutive days)
• 1 to 3 sets of each exercise
• 12 to 20 reps of each exercise
• Use moderately heavy weight w/ light to moderate intensity
• Make sure to rest for :15 to :30 between sets (if you’re not doing cardio intervals)
• Incorporate cardio 5 or 6 days per week for 30:00 to 1 hour

Thanks for the great question! Send more!

Be Fit! Be Healthy! Be Happy! ~ Tanya

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Oct 192012
 


This 30 minute turbo charged interval cardio endurance circuit is designed to Blast a ton of calories, Increase the intensity of your standard cardio machine workout & Challenge your endurance!

Here’s how it works; you pick your favorite cardio machine such as; the treadmill, elliptical or bike and then we add 5 heart pumping Boot Camp Body Weight Intervals! Think of the Boot Camp moves as your high intensity training interval and the cardio machine as you rest/recovery interval. Remember to exercise at your own pace and work up to the described length of time and Rate of Perceived Exertion (RPE.) Here’s what to do!

Boot Camp Cardio

Length of Time

RPE

Interval

Easy Warm Up 5:00 3 to 5
Boot Camp / Squat Thrusts 45 seconds 8 to 9 High Intensity
Cardio Choice 3:00 4 to 5 Recovery
Boot Camp / Mountain Climbers 1:00 8 to 9 High Intensity
Cardio Choice 3:00 6 to 7 Recovery
Boot Camp / Jumping Jacks 1:00 8 to 9 High Intensity
Cardio Choice 3:00 4 to 5 Recovery
Boot Camp / Mountain Climbers 1:00 8 to 9 High Intensity
Cardio Choice 3:00 6 to 7 Recovery
Boot Camp / Squat Thrusts 45 seconds 8 to 9 High Intensity
Easy Cool Down 5:30 3 to 4

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

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

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

Click Here for a Printable Version of this Circuit!

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Aug 312012
 

A typical 119-tri dipsworkout or exercise session is usually about an hour long. As much as you hate to admit it, try as you will, there are days when you just don’t have an hour to devote to exercising. But instead of skipping your workout all together incorporate a circuit. It will not only shorten the length of your workout but also increase the intensity for the maximum benefit in the least amount of time.

Circuit training is a fast paced exercise routine that can be performed a couple of different ways. For resistance training the most common way is to complete 1 set of each exercise in your routine without stopping then take a short break of 2 to 3 minutes and repeat the circuit as time allows. You might even get in the same number of sets you normally perform. Another way to use circuit training as a time saver is to combine cardiovascular training and strength training. To accomplish this include 1 minute of a cardio activity such as jump rope, jumping jacks or steps ups in between each exercise in your fitness routine without a break. When you have completed all the exercises take a short break and repeat once or even twice if time permits. Circuit training is a great way to shorten your workout, add intensity, keep your heart rate up and its fun!

Be Fit!  Be Healthy!  Be Happy! ~ Tanya


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