Aug 182014
 

Take your next workout OUTSIDE!

Workout outside with this full body workout with 10 different exercises using common things that you find in a park, local school or at a playground – benches, bleachers and a tree!

Push UP

  • Begin in push up position, hands on the floor aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes
  • Keeping abdominals tight, lower body down to the floor without touching it, raise body back to starting position by fully extending elbows while keeping them soft
  • Continue lowering & raising the body until all reps are performed

 

Squat

  • Stand with feet shoulder distance apart, knees soft, toes pointed slightly out & abdominals tight
  • Look straight ahead & squat down as far as possible or until thighs are parallel to floor, keeping knees over ankles
  • Exhale & straighten legs to return to starting position
  • Continue until all reps are complete

 

1 – Leg Stiff Leg Dead Lift

  • Stand balanced on left leg with right foot off the floor
  • Hinge forward from waist until you feel a stretch in the left hamstring, keeping left knee soft, right leg extended straight, back flat, hips square to floor & abdominals tight
  • Exhale & slowly extend up from the left hip to return to starting position
  • Continue until all reps are complete then switch and stand balanced on right leg and complete same number of reps

 

Pull Ups

  • Hang from high bar with wider than shoulder width overhand grip
  • Exhale and pull yourself up until your eyes are above the bar
  • Slowly lower yourself to starting position
  • Continue until all reps are complete

 

Legs In & Out

  • Sit on a bench with hands on bench behind you for balance, lean back as far as you can keeping abdominals tight, extend legs straight out to hip height,
  • Contract abdominals, exhale & simultaneously bring upper body to 90 degrees and flex knees toward chest
  • Extend legs & upper body back to starting position
  • Continue to flex and extend until all reps are complete

Jump Up, Step Down

  • Begin standing in a neutral position facing a step with feet hips distance apart, knees soft, abdominals tight & chest lifted, for an added challenge hold a light weight or medicine ball on chest
  • Using both feet quickly hop up on the step, pause, then step down with left foot then right foot
  • Continue jumping up and stepping down with the left foot until all reps are complete then switch sides and complete same number of reps

 

Shoulder Press

  • Begin with hands on the ground, arms straight, head between arms, torso vertical toward the sky and feet on a bench so hips form a 90 degree angle
  • Bend elbows and lower body to close but not touching the ground
  • Exhale, extend elbows and push back up to starting position to complete 1 rep of the inverted or upside down shoulder press
  • Continue until all reps are complete

 

Lunge

  • Step your left foot forward onto a step keeping both feet hips distance apart, raise right heel so you are balanced on the ball of your right foot
  • Bend both knees to lower body down as far as possible or until right knee is close to but not touching the floor
  • Keep left knee directly over left ankle, back straight, chin up & abdominals tight – your right knee, hip & shoulder should be in a straight line
  • Exhale & extend both knees up to return to starting position
  • Continue until all reps are complete
  • Switch & step forward onto step with right foot, complete same number of reps

 

Triceps Dips

  • Place your hands on the edge of a flat bench, chair or stable surface shoulder with apart, elbows pointing back & heels on the floor, abdominals tight
  • Bend elbows to 90 degrees while keeping them pointing backwards
  • Exhale & extend elbows to return to starting position
  • Continue flexing & extending elbows until all reps are performed

 

Push Up to Plank

  • Begin in push up position on the ground facing a bench about 10” away.
  • Contract you abdominals, exhale, lift and place your right hand up on the bench then lift and place your left hand on the bench in a stepping motion
  • Using the same stepping motion return your hands to the floor to complete on rep
  • Continue until all reps are complete on the right side, switch and begin the stepping motion with your left hand for the same number of reps

Be Fit, Be Healthy, Be Happy!

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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
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 212012
 

Do Anywhere … No equipment necessary … Fitness Routine

8 moves in 8 minutes

Do each fitness move for 45 seconds
Rest for 15 seconds in between

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 to complete 1 rep.

Push Ups
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 abdominals tight, bend elbows to lower body to the floor, using your chest muscles push back up to starting position.

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. Exhale, extend both knees & step left foot back to starting position. Switch & step backward with right foot to complete 1 rep.

Aquaman’s
Lie on the floor on your stomach extend arms & legs straight out with palms on the floor, contract abdominals and lift left arm, head and left shoulder & right leg up at the same time & off the floor as high as possible, keeping arm & leg extended and left hand & right foot the same height off the floor, slowly lower arm & leg back down – completely relax repeat lifting opposite arm & leg to complete 1 rep.

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.

Squat Press & Lift
Stand in a neutral position with feet hips distance apart, knees soft, abdominals tight & chest lifted. Squat down as far as possible or until thighs are parallel to floor, quickly & simultaneously straighten legs, lift left leg out to the side as high as possible while pressing arms up & over head. Return to starting position and repeat on opposite side to complete 1 rep.

Plank
Position body in plank position with elbows on the floor directly under shoulders, arms straight & shoulder distance apart, palms flat on the floor with fingers spread, body in a straight line & balanced on the balls of your feet. Hold plank position.

Bicycle Crunches
Lie face up on mat with legs extended & fingertips on back of head with elbows back and out. Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position. Exhale & lift shoulders & feet off the mat, bring your left knee toward your chest as you twist your right shoulder toward your left knee, keeping abdominals contracted extend knee out straight keeping foot off the ground as you lower shoulders back down to close but not touching the mat. Repeat on other side to complete 1 rep.

Be Fit, Be Healthy, Be Happy!  ~ Tanya

Get in Shape for Free take the 6 Week Shape Up Challenge

May 202012
 

“YES you can do a Push Up”start with a Kneeling Push Up

Push ups are a great change of pace for the standard chest press. They are a body weight exercise that not only works your chest muscles but also your triceps, the muscles in the back of your arms. The closer your hands are together the more emphasis you will place on your triceps. If you are new to exercise or always wanted to be able to do push ups; the kneeling push up is a great way to start. As you get stronger, do a few regular push ups and then drop down to your knees and finish the rest of your reps. Before you know it you will be doing all the reps with regular push ups. Always keep your abdominals contracted and your back flat. CLICK HERE for all the details!

Be Fit, Be Healthy, Be Happy!  ~Tanya