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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Apr 042014
 

legsSquat with Leg Abduction:

This leg exercise works just about all the leg muscles, it is great for the glutes and you get even more emphasis on the outer thighs because of the side leg lift! Change it up by holding dumbbells in each hand or a medicine ball on your chest! Remember to do the proper number of reps and sets to match your goal! Less reps more weight and you’ll build 261Squatw-abliftmuscle, more reps & less weight is better for weight loss! Always remember to use good exercise technique. CLICK HERE to view the proper form!

Be Fit, Be Healthy, Be Happy!

Oct 042013
 

squats w front kicksSquats with Front Kicks ~

Now that it’s Fall, it seems like everyone wants their skinny jeans to fit just a little bit better! The Squat with Front Kicks from day #31 of our 6 Week Shape Up Challenge will definitely up the intensity for your legs, thighs & glutes and burn those extra calories! If your goal is weight loss; use a lighter weight, do  259 - squats w front kicksmore reps and make this exercise a little more cardio! To really sculpt your bum use a heavier weight and do 8 to 10 reps! Remember to use good exercise technique. Click here to watch the video.

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
Aug 032012
 

Question: “I’m 46 and gravity is working against me, how can I get a perkier butt?”

Answer: The best exercise to boost you posterior is the squat; to make it ‘perkier’ you need to build muscle mass the following is the appropriate exercise protocol to do just that:

  • 6 to 10 squats
  • 3 to 6 sets
  • 45 to 90 seconds of rest between sets
  • Use a weight, either dumbbells or a barbell, that is heavy enough so that when you get to the 9th or 10th squat it is very difficult, about an 8 or 9 on the RPE Scale.

Remember in order to achieve any fitness goal, you need to use the appropriate exercise protocol!

Thanks for the questions!

Be Fit! Be Healthy! Be Happy!   ~ Tanya



Jul 242012
 

Lean legs are just 4 easy moves away! Do 10 to 15 reps of each of the following exercises in order take a short break and repeat up to 3 times. Beginners be sure to use the “Keep it Simple” hints and if you are advanced use “Make it a Challenge!”

1. Abductor leg lifts w/ pulses
Lie on your left side on a mat w/ head supported on left hand, extend both legs out straight. Contract
abdominals and lift right leg as high as possible keeping hips, shoulders and toes facing forward. Slowly
lower right leg to starting position. Complete reps then hold leg up as high as possible and complete same
number of pulse reps. Switch sides.

Keep it simple: eliminate the pulses

2. Adductor leg lifts w/ pulses
Lie on your left side on a mat, left elbow, forearm & palm on floor, right hand on right hip, extend left leg
out straight & bend right leg placing right foot flat on the floor in front of left leg. Contract abdominals
and lift left leg as high as possible using inner thigh muscles while keeping hips, shoulders and toes
facing forward. Slowly lower left leg to starting position. Complete reps then hold leg up as high as
possible and complete same number of pulse reps. Switch sides.

Keep it simple: eliminate the pulses

3. Bridge
Lie on back w/ feet flat on floor hips distance apart, knees bent aligned over ankles, arms by your side w/
palms facing up. Contract abdominals and lift hips off the mat so knees, hips & shoulders are in a straight
line, squeeze glutes and hold for a second then lower hips to close up not touching the floor.

Make it a challenge: Perform move on 1 leg w/ opposite leg straight up in the air

4. Leg lift
Lie on back w/ arms extended straight and palms facing up, right foot on the floor w/ knee bent and left
leg extended out straight. Contact abdominals & lift left leg up until its parallel w/ right knee keeping left
knee soft & back flat on the floor, slowly lower leg back down. Complete reps and switch sides.

Make it a challenge: Perform move in 1 leg bridge position

Be Fit, Be Healthy, Be Happy!  ~Tanya

Get 6 weeks of strength training and cardio fitness right here!

Jul 212012
 

Oblique Squat Jumps

I love this cardio move because it really gets your heart rate up! By combining the trunk rotation with a squat you are also working your abdominals and core. When you jump remember to explode up as high as you can. Keep it simple by eliminating the jump in the beginning. Aim for 8 to 15 repetitions interspersed 3 times throughout your next workout! CLICK HERE for all the details!

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