Tuesday, 22 October 2013

100 Workout for 100th Blog Post

100th blog post! 

Pretty crazy ...and exciting! This fitness and health blog was initially started as I distanced myself from teaching fitness classes full time and moved into a nursing career. When nursing school, shift work, and other life things distracted me from my passion, this blog has helped bring me right back to it. Six months ago, I took a leap with my career and now work a "normal" schedule of Monday to Friday. This lifestyle has helped to re-ignite my passion for fitness and helping others enjoy exercise and a healthy lifestyle. By teaching lunchtime boot camp sessions, occasional after-work workouts, and staying connected through the blog, I feel as though I am feeding into my desire of ensuring that I never let this piece of myself be forgotten. 

Now, with that being said, I thought we would need to celebrate with an intense, awesome, and new workout! Here we go ...

100 Workout

20 jumping jacks

20 mountain climbers

20 low side steps with resistance bands (step on band with one handle in each hand. squat down low. take wide steps to pull the resistance on the band. slowly bring legs back together. continue alternating.)

20 push-ups

20 slalom squats (10/leg. single leg squats)

100 seconds plank moguls (plank position. jumping the legs side to back to side.)

20 burpies

20 biceps curls

20 reverse lunge to high knee (10/leg)

20 resistance band rhomboid row

20 leg lifts in side plank (10/side)

100 seconds army crawl

20 bicycles

20 double leg drops

20 single leg bridge lifts (10/leg)

20 plank with hip twists

20 full sit-ups

100 seconds high plank


Thank you for all your support and ENJOY!!!

Monday, 21 October 2013

Cardio Kick and Ab Burner

As I created this post, I see that it is my 99 blog post!!! Very exciting! I think the next workout will focus on "100"... Thoughts??

As mentioned in post #98, Cardio and Core, last week's Get Fit for United Way campaign, we focused on the cardiovascular system and core, or abdominal strengthening. Thursday's workout was inside; first we got warmed up by focusing on the cardio system, then kept our heart rates elevated and the sweat pouring as we concentrated on our abdominal and glutes using our mats!

Cardio Kick and Ab Burner!

Cardio Kick

30 seconds each
- jumping jacks
- jump squats
- mountain climbers
- butt kicks (running on the spot)

30 second rest

30 seconds each
- high knees
- plank jacks (low plank)
- speed skaters
- push-ups

30 seconds rest

30 seconds each
- burpies
- mountain climbers
- tuck jumps
- wall sit

30 seconds rest

Ab Burner
- 60 second toe touches
- 60 second russian twists
- 30 second low plank
- 60 second side plank (30 second/side)
- 60 second bicycles

30 second rest

repeat Ab Burner for a total of 3 rounds!!

Butt Burner
alternate right and left leg for each exercise before moving to the next

- 60 second/leg butt blaster
- 60 second/leg fire hydrants
- 60 second/leg straight leg glute pulses

30 second rest

repeat Butt Burner for a total of 2 rounds!

Enjoy!!

Cardio and Core

Last week for the Get Fit for United Way campaign, we focused on the cardiovascular system, and well as strengthening the core, or abdominal muscles. Tuesday's class was outside in the river valley and the ladies were warm in no time!


Cardio and Core

everything is for 30 seconds unless otherwise stated

perform grouped exercise back-to-back; only resting when specified
- this will ensure your heart rate stays elevated throughout workout

- jumping jacks
- mountain climbers
repeat

30 second rest

- crunches
- reverse crunches

30 second rest

- high knees
- burpies
- right plank
- front plank
- left plank

30 second rest

- mountain climbers
- plank jacks (low plank)
- v-sit crunches
- russian twists

30 second rest

- jump lunges
- butt kicks
- full sit-ups
- bicycles
- slow scissors (supine)
- 60 second front plank (high or low)

30 second rest

REPEAT ALL one more time!!

Enjoy!

Monday, 14 October 2013

Heat Up Those Arms!

Fall is here, the leaves are beautiful, and the cool air is just amazing when working out in the river valley. This was an upper body focussed workout for the Get Fit for United Way campaign last Thursday. 

Heat Up Those Arms!

Warm-Up
30 seconds each
- squats with arm swings
- jumping jacks
- cross country skiers
- pendulum jacks
- mountain climbers
- line jumps

Tabata 1
20 seconds work, 10 seconds rest (4 minutes)
- wide push-ups
- low plank
repeat until 4 rounds completed 

Partner Time!
- partner 1 inchworms 10 meters there and back, while partner 2 does burpies
- high five and switch off!

Tabata 2
20 seconds work, 10 seconds rest (4 minutes)
- triceps dips
- high plank tummy tucks
repeat until 4 rounds completed 

Tabata 3
20 seconds work, 10 seconds rest (4 minutes)
- mountain climbers
- foot fire
repeat until 4 rounds completed 

Partner Time!
- partner 1 crab walks 10 meters there and back, while partner 2 holds low plank
- high five and switch off!

Tabata 4
20 seconds work, 10 seconds rest (4 minutes)
- army crawl
- bicycle crunches
repeat until 4 rounds completed 

Enjoy!!

Friday, 11 October 2013

Thursday, October 10 Lunchtime Boot Camp

What a beautiful river valley we have!! This Thursday I was lucky enough to teach a lunchtime boot camp and an after work boot camp with the scenic views! During the lunchtime session we focused on legs!

Thursday Legs

Warm-Up
30 seconds of each exercise with sprints in between
- jumping jacks
- speed skaters
- shadow skipping
- jump lunges

Heat Up Those Legs!
- 3-way squat series - full/upper half/lower half - 20 reps of each
- reverse lunge to high knee - 15 reps each leg
- tummy tucks - 30 reps (high plank position and bring knee to elbow, alternating for 30)

1 minute water break

Tone the Glutes!
- slalom squats - 15 reps/leg
- bench steps - 15 reps/leg
- alternating push-ups and plank - 7 count down to 1

1 minute water break

repeat Heat Up Those Legs!

1 minute water break

repeat Tone the Glutes!


Enjoy!!

Kick Butt Legs and Core


This was a great lower body workout that we did for the Get Fit for United Way campaign last Thursday, October 3. It was an indoor workout and these ladies worked hard! 


Kick Butt Legs and Core


Warm-Up

30 seconds of each exercise

- walking jacks

- marching in place

- walking knee raises

- walking butt kicks

- squats

- jumping jacks

- running on the spot

- high knees

- butt kicks

- jump squats


1 minute water break


Kick Butt Legs

- 60 seconds full squats

- 30 seconds low squat pulse

- 60 seconds around the world lunges (each leg)

- 30 seconds mountain climbers

- 30 second water break

repeat


Kick Butt

- army crawl (up to 10 and back down)

- kneeling glute series - 10 of each 

       -- butt blasters (knee and ankle bent to 90° and raising sole of foot up to ceiling and bring knee back down to floor)

       -- fire hydrants (keeping knee bent, lift leg using hip out to the side, like a dog using a fire hydrant and lower)

       -- straight leg pulse (leg straight out behind, lifting and lower pointed toe)

- repeat other leg

- army crawl (up to 10 and back down)


1 minute water break


Kick Butt Core

- 15 side laying hip abductions (think Jane Fonda!)

- 5 slow side laying hip circles

repeat other leg


Bikini Core Series

- 10 slow double leg lowers

- 10 reverse crunches

- 10 crunches

- 10 slow bicycles

- 10 dead bugs

- v-sit hold with 10 "breathing arms"

- 10 russian twists

- 10 second low plank



Enjoy!!!