Happy Valentine’s Day! I love holidays because they always inspire me to be creative with my workouts. This year I used some of my favorite sayings from Valentine Conversation Hearts to create a full body workout. (And, since everyone always asks me how I fit in my workouts, now that I’m a mom, I thought I’d share with you what really goes on at my house when I work out at home—see the video below!)
Below is a list of the exercises in the circuit, including how many reps to do. The whole thing should take you around 10 minutes. Put on some of your favorite songs—”Call Me Maybe”, anyone?—and do the moves back to back. Most of all, have fun while you’re doing it—you may even be able to recruit your hubby or kiddos to help you out!
There’s a new workout trend coming our way, and you can thank the animals for this one. Primal animal workouts are exercises based on the movement patterns of different animals and their forms. The purpose of these workouts is to use your own body weight as strength training rather than actual weights. Some of the animals the movements are based off of include gorillas, panthers, crabs and even ostriches. It’s basically the paleo version of a workout only instead of eating the animals you’re acting like them. (more…)
If your number one reason for not exercising regularly has been not having enough time to fit it in, get ready to toss that excuse out the window. This short, but effective, routine uses minimal space and zero equipment to help you squeeze in a shot of exercise anytime, anywhere! Try it once, twice or three times throughout the day for a total body workout that also keeps your heart rate elevated for maximum fat burning results.
The 10-Minute Total Body Tune Up
Do each of these five moves for the recommended time, with little to no rest in between exercises. Repeat the circuit 2x through in total for a complete 10-minute workout. Note: you may want a mat or towel for some of the moves done no the floor.
J.J. Kunkle is an A.C.E. Certified Personal Trainer and owner of The Fit Life, LLC in Bellbrook, Ohio. She never leaves home without her running shoes and shorts.
“I couldn’t workout out last week; I was on a business trip. The hotel didn’t have a gym!” I’ve heard it a thousand times from my clients and friends—an excuse to get off track and break the exercise habit.
Travel is the worst time to skip your workouts, because most likely you are eating out for every meal, consuming way more calories than normal. So I make sure my clients are armed with an easy, quick travel workout that can be done anywhere!
Kettlebells are all the buzz in the fitness world right now. Kettlebells have been around for centuries, but have become popular among athletes and fitness enthusiasts in recent years.
They are mainly used for ballistic or swinging movements or used in press and pull movements similar to those associated with normal weight training. Kettlebell exercises engage the entire body, thus making each movement maximize core stabilization and total-body muscle recruitment. In other words, kettlebells are a great total body workout that improve muscle tone and reduce body fat.
I understand that the majority of the female population is intimidated by weight training, but kettlebells are a great way to reach your fitness goals and have a blast doing so. I recommend integrating a kettlebell exercise routine or two into your weekly workout regimen. The benefits are completely worth it. (more…)
Swimming is one of the best non-weight bearing activities out there and I totally recommend implementing a swim routine into your workout. It’s a great way to burn an enormous amount of calories all while having a blast in the water. Non-weight bearing refers to no weight or pressure being forced onto the joints, thus great for those with injuries, arthritis, or pain.
Although indoor pools are somewhat hard to come by, they are definitely worth the small cost to use. You may find indoor pools at your local health or fitness club, university, YMCA, or hotel. Before starting your swimming workouts, here are a few things you should know: (more…)
Swimming is one of the best total body workouts for your body. Swimming, unlike running (for most people), is easy on the joints and can be fun depending on the type of swimming you are doing. Swimming with friends is a great way to enjoy yourself as well as enhance your physical and mental strength and endurance. This is also a great way to change up your workouts from time-to-time.
Research has shown that swimming workouts burn approximately three calories a mile per pound of body weight. One mile is 1,609 meters. So for a 150 pound person, at a 30-minute/mile pace, they would burn around 900 calories. Nine hundred calories in a half hour; it takes an hour on the treadmill at a fast pace to burn 900 calories! Below are a few different swimming workouts that you may want to give a shot! (more…)
There are millions of different exercise and workout theories out there and the key is to find the one that works for you and your body. I’m not going to tell you what to do or how to do it; I’m just going to give you some advice for when you’re organizing your workout.
When you begin your workout you should focus on the larger muscles (chest, back, thighs) first because they require more energy, and then move to the smaller muscles last (biceps, triceps, forearms). By organizing your workouts in this order, you will be able to exercise longer, harder, and correctly develop that great physique. (more…)
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