Jul 062014

skinny jeansSquat Jumps on a step

A great way to up the intensity and burn more calories when you are strength training is to intersperse cardio moves throughout your entire workout! Squat Jumps are perfect – the higher the step the more challen345 squat jumps on the stepging! Get your heart rate up, increase your endurance and blast calories by adding 3 to 5 sets of 10 to 15 reps of the Squat Jumps in your next full body workout! Be sure to use the proper form CLICK HERE for all the details! The Squat Jumps are also a perfect cardio move to incorporate into Tabata Training – check out the specifics in the video below!

Be Fit, Be Healthy, Be Happy!

Nov 152013

squat jumpsSquat Jumps on a Step

Burn more calories throughout your strength training workouts by  incorporating this “Heart Smart Cardio Move” in between each exercise!  This is a challenging exercise, so if you’re a beginner start without a step.  As you progress up the intensity and do the squat jumps on a step then a higher step or 345 squat jumps on stepeven on a Bosu.  Remember when performing any kind jumps always absorb the shock of the jump with your glutes and your toes! Give it a try this week!  Be sure to use good exercise technique. CLICK HERE to view the proper form!
Be Fit!  Be Healthy!  Be Happy!  ~ Tanya

Mar 272013

legsReverse Lunge on a step

Reverse lunges are great way to tone all your leg muscles from your quads to your hamstrings and even your calf muscles. What I love about using the step and the dumbbells is that once you have the form down it is easy to increase 291 - Reverse Lunge on a Stepyour speed and turn this exercise into a heart pumping cardio move! Keep it simple by starting without a step and be sure to keep your front knee over your ankle and exhale on the way up! CLICK HERE for all the details!


Be Fit, Be Healthy, Be Happy!  ~ Tanya

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!


Oct 272012

Static Lunge on a step

Change up your lunge … work harder, get more range of motion, tone and tighten your tush and thighs … simply by placing your front foot on a step! CLICK HERE to learn how! This is also a great exercise to incorporate into an outside walk in the park as an interval, find a curb or bench and do 10 static lunges per foot, aim for 3 to 5 sets during a half hour walk! Remember, the higher the step or the curb the more challenging the exercise!


Be Fit, Be Healthy, Be Happy!   ~ Tanya

Get your complete Fitness Plan for the next 6 weeks for Free!