*Warm Up

2 minutes of Jumping Jax!

Burpies with a Push Up – 8

Start in a frog position -bend at your knees and drop your hands to the floor in front of your feet, keeping your hands shoulder width apart. Kick your feet back and jump to a push up position. Make sure that your back is flat and your core is activated. GIVE ME A PUSH UP Jump your feet back to meet your hands (frog). Then jump up to a standing position! Repeat!

Swing Lunges – 8 on each side

Come into a forward lunge position – keep your weight in your front heel and your back toe. Without touching the ground. Swing your front leg back! Once again your weight is in your front heel and back toe. Repeat on the same leg! Then switch!

* At the gym and want more of a challenge? Hold a 5 or 10 pound dumbbell in each hand!

Upside-down Shoulder Press – 12

Put your feet on a VERY STURDY bench or chair – stick your butt in the air and put your hands on the ground – you want the crown of your head to be in line with the ground underneath you. With wide hands press your head toward the ground- just like a shoulder press- but upside-down!

Cheerleader Jumps – 8

Just like a cheerleader with Pom Poms! Squat down to 90 degrees and then jump up splitting your legs and hands in the air. Land back in your Squat – hold for 2 counts and jump again!

Single leg Romanian Dead Lifts – 12 on each leg

Standing on one leg – bend over at the hips keeping a nice flat back. Aim for your hand to touch the ground and then come back to your starting position. ( I like to keep a weight or a ball about 4 inches in front of the leg I am standing on so that I have something to touch with my hand

* At the gym and want more of a challenge? Hold onto a 10, 20 or 30 pound bar!

Plank Taps – 20 (10 with each hand)

In plank (Maintain a flat back and keep your core tight), tap your right hand in front of you and then your left!

Take a break and then repeat this circuit for a total of two or three times!

Related posts:

1. Calorie Blasting Circuit
2. No Weights. Just You. – Part 7
3. How To Get a Great Cardio Workout Without A Machine!

In a nut shell – You have to fail to succeed!

What does that mean? It means you have to challenge your heart and muscles in order to get stronger and see the results you want to see. You have to do things you cannot do now, but with time and ‘training’ – you will be able to do in 8 weeks time!

Going to the gym and setting the elliptical machine to the resistance you normally do and doing 30 minutes (like always) is better than sitting on your couch. BUT you will stop seeing results.

If you have been doing the same cardio routine forever – or even 3 months! It’s time to switch it up. It can be as simple as :

1. Changing machines.
2. Adding intervals into your routine.
3. Putting an incline where there wasn’t one before!

The first few weeks will feel challenging (as they should) but you will get better and stronger because of it!

Check out how I sometimes switch up my cardio! CLICK HERE

Going to the gym and lifting the same 8 pound weights you always do and getting 15 reps out no problem is also better than sitting on the couch. Again, you will stop seeing results.

What does that mean for you at the gym ? It means if you can preform 12 to 15 reps of an exercise without a struggle and with perfect form then it’s times to go up in weight! You have to challenge yourself and surprise your body in order for your body to respond the way you want it to. Maybe it’s time to introduce a new weight training routine. I try to change what I am doing every 8 weeks.

CLICK HERE for my strength training section of the blog. You’ll find great circuits and ways to challenge yourself by adding new exercises when you workout!

Your workout should feel like work. That is why they call is a work – out

Stay Tuned for a caloire burning circuit on Monday that is sure to surprise all your muscles!

Related posts:

1. 5 Workout Do’s
2. Workout Motivation
3. Add Variety To Your Cardio

*Cross & Strength means cross training(something other than running) and strength training.

Related posts:

1. How to Train for a 5k
2. The Benefits of Strength Training
3. Interval Training

Although I think this is a great product, I am by no means encouraging you to get the shoes that go with it. Get the shoes that are RIGHT FOR YOU. Go to a place like The Running Room, or Phidippides . Have them watch your gate and recommend the right shoes for you. Now, they will probably not be the most fashionable things in the world, but they will help prevent injury and that’s way more important then style. Hard to accept, but it’s the truth. If these shoes do happen to be the Nike shoes, GREAT! If not, there are tons of after market products available for you to attach your sensor to your shoe.

Related posts:

1. How to Train for a 5k
2. How To: Start Running
3. How To Train For a 10k

1. Listen to your body. If your body is telling you to stop or if you feel an injury lurking. Back off. Running is great, but it’s also really hard on the body  (especially the joints). Once you get injured, you can’t run – so do everything you can to prevent that from happening. Get the right shoes and listen to what your body is telling you.

2. Don’t run 3 days in a row. Don’t run two days in a row. Always take at least one day off running. On one or two of the days off – it is a great opportunity to weight train. Build those muscles so that they can handle the work ahead.

3. If 3 days is too much for your body – follow the schedule, but only do two days of running a week. On the third day – cross train. Ride your bike, take a class, use the elliptical, go swimming. Anything to keep that heart healthy!

4. During weeks 11 – 13 – do the longer runs twice, on the third day do a short version of the challenge. So, for instance -  in week 12-  instead of doing the run/walk eight times – do it just 4 times.

5. During weeks 14 – 17 -  listen to your body. Do the long runs just once and go for two short 20 minute jogs on the other days.

6. If you are already ahead of the game and week one is something you can do with your eyes closed, feel free to start the program at which ever week you feel you are currently training at.

HAVE FUN!

Related posts:

1. How To Train For a 10k
2. Might As Well Jump!
3. The Reality Of Weight Loss

Interval training is great because:

• Burn maximum calories.
• Work harder for shorter period.
• Train your heart to be better and stronger.
• Turn your metabolism into a fire burning machine!

**Before you start attempting intervals, you should be able to hold a steady heart rate of around 75% – 80% for 20 minutes.

Triple Three’s

This is a great 21 minute workout with a warm up and cool down. You can do this on a Stationary Bike, Elliptical or Treadmill.

* RPE- Rate of Persevere Exertion.

If 0 is lying in bed.

5 is a brisk speed walk/ light jog but you can carry a LIGHT conversation.

6- Jog.

7- Saying things like, yup, no, o.k and stop talking to me.

8 – You won’t be talking to anyone!

10 is as fast as you can go / or as hard as you can push yourself on a resistance level.

Related posts:

1. How to Keep Cardiovascular Exercise Interesting
2. The Benefits of Strength Training
3. Circuit Training At Home

Pick one exercise from each section to form a complete sandwich. Make one Sandwich and then make a whole new and different one! Try making 3 Sandwiches the first time you do this. If you think you can handle a few more, add them in on your next workout!

Step one: The bottom piece of the bread.

This will be an exercise that is always timed.  Here are a few examples:

• 1 to 2 minute sprint on the treadmill.
• 60- 90 seconds of jump rope.
• 2 minutes of jumping jax.

Step Two: Your piece of meat. This consists of 2 weight baring exercises. Here are a few examples:

• 10 – 12 bicep curls followed by 10 – 12 squats. Repeat 2 more times.
• 10 – 12 Chest Presses followed by 10 – 12 Dead lifts. Repeat 2 more times.
• 10 – 12 Bent over Rows follow by 10 – 12 Lunges. Repeat 2 more times.

Step Three: The top slice of bread. This is another timed exercise, but it does not have to be a cardiovascular one.

• 60 seconds of plank or side plank
• 60 seconds of push ups
• 90 seconds of crunches
• 60 Second Squat and Hold

Rest to bring your heart rate down before you have another sandwich!

Related posts:

1. 5 Workout Do’s
2. The Best Way to See Workout Results
3. No Weights. Just You. – Part 4

2. DO change your routine after 6 – 8 weeks. For the same reason we lift challenging weights, we change our routine. Your body gets used to what you are doing. Whether it’s running at a certain speed for a certain amount of time or performing the same weight lifting routine you’ve been doing for months or even years. In order to see results you have to switch things up. You want to surprise you muscles (including your heart!).

3. DO eat protein 30 minutes after workout. Your prime eating time after a workout is 30 – 60 minutes. It’s then that you want to have a high protein snack to restore your muscles. CLICK HERE for a list of great after workout snacks.

4. DO try something different. If you belong to a gym there are all sorts of great classes that are worth the trial. Boot-camp classes, boxing classes, circuit classes and weight lifting classes are a great way to spend an hour. You’ll get the extra push you need and you’ll have fun at the same time!

5. DO ask for help and advice. A trainer is going to push you harder than you will push yourself. That’s just the reality of the situation. A good trainer will also insure that your form is correct- preventing unnecessary injury. And they will tailor your workouts specifically to meet your goals. They will also MAKE SURE you are getting to the gym. If you have an appointment with a trainer and you’re paying for it- chances are your showing up. If a trainer is out of the budget, ask the advice of professionals at the gym. Maybe buy one session every two months to make sure you’re on the right track. More on this tomorrow!

Related posts:

1. The Best Way to See Workout Results
2. Workout Motivation
3. Top 10 Fitness Tips That Really Work!

1. Interval Training. Intervals allow you to burn maximum calories in a shorter amount of time. CLICK HERE to learn how to add simple intervals into your routine.
2. Step it up on your favorite cardiovascular machine. CLICK HERE to read about how to maximize your time on the elliptical machine so that you’re not wasting your time. CLICK HERE to watch a video of proper form.  CLICK HERE to find out how to maximize your time on the stationary bike.
3. Add an element of stability and balance to your workout. From doing bicep curls on one leg to preforming exercises on a BOSU Ball – adding instability will increase core strength, ankle strength, strength in in the muscles that surround your spine, help with done density and burn extra calories. CLICK HERE and you’ll learn 8 new exercises targeted at balance and stability.
4. Think TOTAL BODY exercises. Total body = total calories! CLICK HERE for a great total body circuit.
5. Think Glutes. Your butt is made up of the biggest muscle in your body. The bigger the muscle you work the more calories you are going to burn. Things like squats are great for working those muscles!
6. When in doubt- add a jump! Plyometric exercises (fast powerful movements) are a great way to get your heart rate up and build strength at the same time. Things like squat jumps, runners starts, side skater , toe taps , square dance and bur-pies are all great exercises.
7. Body Weight exercises are great. As you lose weight the exercises get easier Great motivation to keep you going. Things like push ups, step ups and plank . Check out my series on exercises you can do with your own body weight. CLICK HERE.
8. Try a class at the gym you’ve never tried before like boot-camp, spinning or kettle bells.
9. Jump Rope. This is great because you don’t need a gym membership to reap the rewards of the  best cardiovascular exercise out there. CLICK HERE to ready why jump rope is so good for you and why it can burn more calories than running.
10. Sleep. CLICK HERE to find out why if you need sleep, you should listen to your body.

HAPPY WORKING OUT!!!

Related posts:

1. Calorie Blasting Circuit
2. 8 Steps To Help You Turn Fat Into Muscle
3. How Many Calories Do You Burn Working Out ?

I call these 1-10′s!

Here are four exercises. Perform them all one time. Then do them all twice. These first two rounds will feel like a warm up.  Your getting your body ready for the escalating numbers ahead. Then do them all 3 times, then 4 and 5 and so on until you are performing each exercise 10 times. Grab water as you need to! Try this on for size! Let me know how you like it!

Runners Start ( 1 on each side is equal to one)

Pretend you’re about to take off in the 100 meter dash. Come into your starting position, touch your hands to the ground if you can- if not just bring them below your knee. Then bring your back foot to meet your front foot and stand up tall reaching your hands to the sky. Switch legs!

Saxon Side Bend ( 1 on each side is equal to one)

If you don’t have a weight at home, use a jug of juice! Standing in neutral (feet hip distance apart, knees over your second and third toe, small bend in those knees) bring your arms up over your head holding either a weight (5 or 8 pounds/ or your jug of juice). Your arms should be almost straight. From here let the weight fall to the right side of your body. Let the heaviness of the weight take over. Once you reach your max (you’ll know it ) use your core to bring yourself back up and the weight back over your head.  Do one on the right side and then on the left. That’s one set!

Shooting Hoops

Squat down and jump up raising your hands over your head as if you were tossing a basket ball into a net and then come back into your squat position. Be sure to keep your knees in line with your second and third toe and your weight behind you (and in your heels).  Hold your squat for 2 counts and repeat. Each time you come back into your squat, have a look down at you feet. Make sure those toes are pointed forward and check in to make sure your weight is behind you (as if you were going to sit down in a chair)

Push Ups

Lie facing the floor and place your hands wider than shoulder distance apart. Keep your core activated to protect your lower back throughout this exercise.

• A) Lift yourself up onto your toes and your hands. Make sure to form a straight line from your heels to your head. You do not want your lower back to sag or your buttocks to rise.
• B) Lift yourself up onto your knees and your hands. Make sure to form a straight line from your buttocks to your head. You do not want your lower back to sag or your buttocks to rise.

I both instances, make sure the weight of your body is being pushed through your chest. Push up so that you have full extension in your arms, and then bring yourself as close to the ground as you can without touching.

Related posts:

1. 100′s Fitness Challenge
2. 50′s Fitness Challenge!
3. No Weights. Just You. – Part 6