Feb 222013
 

weightsAre you stuck in an exercise rut, doing the same thing week in and week out, not seeing the results you want?  Chances are you’re stuck in an exercise plateau.  Here’s how this can happen.  When you start to exercise think of your beginning point as the baseline, when you exercise you are actually putting stress on your body – you may be sore, it can be a struggle and a challenge; however, as your body begins to adapt to the stress of exercise and compensate for it you’re going to start to see results.  As you continue to exercise and your body continues to adjust and adapt pretty soon you’ll be passed your original baseline and into what is called the super compensation phase, this is when you are getting stronger, feeling great and seeing results!  The plateau problem occurs because you’re body gets used to the stress of the exercise and stops compensating for it; therefore you stop getting stronger and stop seeing results.  The key is to re-stress the body with new, different and more challenging exercises before you hit a new baseline or the exercise plateau.  This cycle of stressing the body at your current baseline, your body compensating and then super compensating and finally being able to re-stress the body before you hit another baseline is truly the most effective way to get the fitness results you are seeking and it applies to both strength training and cardio.

Break through your exercise plateau by incorporating the below moves into your next cardio day.  Always begin with 8 to 10 minutes of easy warm up such as light walking or easy jogging and end with an easy cool down and full body stretch.

  • Mini Circuit Moves work up to 15 reps & 1 minute of plank
  • 10 minutes – Cardio Machine of your choice
  • Mini Circuit Moves work up to 15 reps & 1 minute of plank
  • 15 minutes – Cardio Machine of your choice
  • Mini Circuit Moves work up to 15 reps & 1 minute of plank
  • 10 minutes – Cardio Machine of your choice

Mini Circuit Moves:

Cardio Lunges
348 Cardio LungesBegin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted.  In a continuous motion, ¼ squat down placing hands on knees, quickly standing up while raising arms straight above head, quickly ¼ squat down placing hands on knees again, then simultaneously place hands on floor on the outside of your feet & extend left leg straight back, return to ¼ squat w/ hands on knees.  Continue movement alternating extending legs straight back.

Mountain Climbers
343 Mountain ClimbersBegin 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
335 Jumping JacksBegin 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.

 

Squat Thrusts
344 Squat ThrustsBegin 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.

Scissor Jumps
511 Scissor JumpsStand in a stagger step neutral position w/ left foot forward over a tube, jump rope or straight line w/ 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 gluts.

 

Plank & Hold
484 - plankPosition body in plank position w/elbows on the floor directly under shoulders, arms straight & shoulder distance apart, palms flat on the floor w/ fingers spread, body in a straight line & balanced on the balls of your feet.  Hold position for as long as you can working up to 1:00, making sure body is in a straight line and neck & head are neutral.

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 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!

It’s Easy to Imagine A Fit & Healthy You
w/ Get in Shape for Free

Sep 012012
 

Squat Thrusts or Burpees!


I love this Heart Smart, Calorie Burning move!  It reminds me of high school basketball practice!  Make this challenging move a little easier by placing your hands on a bench!  Increase the intensity by adding an explosive jump as you stand up!  Do 10 to 15 reps every 10 minutes during your next cardio work out! Remember when performing any kind of jumps always absorb the shock of the jump with your glutes and your toes! Be sure to use good exercise technique and remember to breathe.  CLICK HERE to view the proper form!

Be Fit!  Be Healthy!  Be Happy! ~ Tanya

For more Fitness go to GetinShapeforFREE.net & take the 6 Week Challenge

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

Take the 6 Week Shape Up Challenge. Get Fit, Get Healthy. Get Results.
Start Now

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