You said six months of the same workouts…? Bored already.

Are you ready to sweat??

Your answer is YES and I have the workouts for you!

I am sure we have all bought a workout DVD or 2, maybe even 20. Never a bad thing, They can give you the push you need to get you familiar with exercise again and they can also make you lose weight.  But how many times can you really watch the same thing over and over again before you really don’t want to do it EVER again?

Maybe 10…?

It is like the movie Frozen, totally loved it the first handful of times I watched it but now if by some small chance that DVD was purposely broken lost I would not miss it one bit.  Workout videos can feel the same way after months of repeating them.  Being bored does not encourage motivation. We easily see this in kids. When they lose interest in an activity they chose not to do it.  It takes a little creativity and mom to the rescue to change up the activity and try something new for the spark to come back.  We are the same though we may not see it.

If you love workout videos, keep doing them!  Everyone has a different workout style they love. However, there are many, myself included that get bored with workouts easily.  I love adding new challenges and different styles to my cardio.  I switch it up by using all machines to just body-weight or to low weight strength circuits.  Having the variety can keep you motivated and have you falling in love with fitness week after week.

Switch up your cardio this week with these two workouts.  This elliptical workout is a great one to add to any weight training workout.  Incorporating intervals into cardio machines is the must effective way to scorch some calories.

This 60 min power cardio circuits is an all around body buster!  It will keep you moving and challenge all parts of your body, and burn some serious calories. It can even be modified for home. (Modifications are in the exercises descriptions)

For the circuit complete all exercises in the round before taking a short 1 min break.  Continue through all the rounds and then repeat 2-3 more times.  Remember to modify to your fitness level.  If you can’t do a full push-up, go to your knees.  If you need to eliminate the jumping, do so. This in no way means take it easy.  Push yourself further and harder than you think you can and you will be surprised at what you can accomplish!

Interval Elliptical workokout

As always, adjust the levels on the elliptical according to your fitness level.  Complete all five intervals before recovery.

Then repeat.

 

Power cardio strength workout

Exercise descriptions

Round 1

  1. Goblet squat- Begin with your toes pointed outward and your feet slightly wider than shoulder width and a dumbbell held up by your chest. Squat down keeping your toes out (think plie) while keeping the dumbbell held up by your chest. As you come up squeeze  your glutes and push your hips forward.  Remember to keep your booty back and your chest up
  2. Toe taps-  Start with feet right in front of the bottom stair on a staircase  or an aerobic bench.  Moving your feet quickly alternate tapping tops up and             down.  Move quickly to get the heart rate up.  The higher the elevation the harder it will be.  Modify height to your fitness level
  3. Squat jumps– Begin with your feet shoulder width apart, hands down at your side. Squat down keeping your shoulders back and booty low while bringing your arms up. Immediately jump as back up as high as you can swinging your arms  back and engage the core.  Make sure to land gently and slowly bend back down into a squat.
  4. Push-ups– Begin in a plank position with hands place right under your shoulders.  Slowly lower your body until your elbows are at 90 degrees all while pulling the bellybutton inward to keep from arching your back.  Push up to return to plank position.

Round 2

  1. Suicide plank- Begin in plank position with hands directly under shoulders. Engage the core and lower back and you lower one arm to your elbow followed by the next. Reverse the order until you return back to the original plank position.  That continued movement is one rep.
  2. Ab roll up- Begin standing with feet hip width apart. Jump up high with arms above the head.  As you come down slowly lower yourself backwards into a sitting tuck position.  Roll backwards lifting feet lightly up and over your head and arms down at your sides on the floor.  Quickly Roll back up into the sitting tuck, engage the core and stand up.  That continuous movement is one rep. Try not to cross your feet as you stand or use your hands to help you.
  3. Kettle ball swing– Begin with feet shoulder width and a kettle ball held with both hands down in front of you. Squat down keeping the knees over the knees and the shoulders back. As you come up immediately engage the core and swing the kettle ball straight out in from of you making sure not to raise it higher that shoulder height .
  4. Wall sit- Begin by leaning your back against a wall and your feet slightly out in front of you and hip width apart. Slowly slide your back down the wall until your knees reach a 90 degree angle and your heels are pressed into the ground. Hold this position for the duration stated.

Round 3

  1. Screamer lunge- Begin by standing with your feet hip width apart. Slowly step backwards with one foot and bend the front knee to a 90 degree angle.  AS you come up engage the cor while you bring the back leg back to the front and jump on the front leg while the opposite knee comes to the chest.  Be careful to slowly come back down and right back into the backward lunge position. Stay on the same leg through the all set counts and then switch.
  2. Bosu push- Begin with the flat side of the Bosu on the floor. Bend down with your hands in the center of the Bosu and your weight behind you.  Using the power in your legs and engaging the core push the Bosu across the floor for a set distance. Repeat back to the start.  (At home modification:  Use paper plates or washcloths under ,if on a hard surface, under your hands and push up and down a hallway).
  3. Mountain Climbers- Begin in plank position with your hands directly under your shoulders. Keeping your core engaged, bring one knee toward your chest. Return to plank position a quickly switch legs, bringing the opposite knee towards your chest.  That is one rep.  Complete the movement as if you were running.
  4. Tricep-dips- Begin standing with your back to a bench legs straight out in front of you, arms straight and hands resting on the bench with fingers hanging over the edge. Keep your hands directly under your shoulders and elbows back as you lower your body. Continue until your elbows reach a 90 degree angle and then push back up.

Changing up your workouts for results

Treadmill, it isn’t just for the casual runner

Another day, another time to sweat!  I have a quick 25 min treadmill workout that is waiting to push and challenge you physically and mentally.

Running on the treadmill can feel like you are running into a black hole.  I know from experience too many times.  Living in rainy WA and with a husband gone all the time I had to train for a half marathon on a treadmill.  The half marathon seemed way shorter than those 11 miles on that beast. However, I did what I could at the time and learned how to make the treadmill more bearable.

What’s my secret, you ask…? Intervals.

Adding speed and incline intervals will make those miles and time fly by.  Don’t just jump on and run mile after mile.  That will do nothing for your heart rate training or increase speed and strength.  Going further and faster is all a result of interval training.

Interval training is also a great weight loss tool.  Both high and low intensity exercise have their benefits.  Low intensity exercise pulls energy from your fat stores and can burn calories to make you leaner.  High intensity exercise tends to pull energy from the muscle glycogen (sugar or carbohydrates)  instead of fat storage.  When your glycogen is depleted your body needs to replace it from elsewhere, like food and the fat stores.  So now you have energy being pulled from the fat stores for the low intensity workout followed by energy burned from the glycogen for the high intensity workout which is then is partly replenished by the fat stores.

You get an extra fat loss!

For example, jogging at a steady speed for 30 minutes will burn roughly 300 calories, with half of those calories burned coming from your fat storage.  This will work in achieving weight loss. However, if you do a high-intensity workout for 30 minutes you can burn roughly 450 calories and 150 of that is coming from fat stores.  This workout would not only benefit your weight loss goal because you are burning more calories it improves your muscle strength.  And even better, the long term effect is your muscles get stronger and in turn need more fuel to perform, so they burn more calories!  Each has the same duration of time so why not make the most out of the 30 minutes you have?!?

When you can combine both high and low you end up with an intense fat burning workout that is worth every minute!

So hop on the treadmill and give this bad boy a try!

Elliptical HIIT

As always, the numbers do not fit into everyone’s fitness level.  These speeds are for a more advanced fitness level.  Decrease the speed and incline to match each other if you need to modify.  Adding any incline to your treadmill workout will add an extra workout for those amazing legs you’re transforming!

You will begin with a 5 min warm up.  Start with a fast pace walk  for a couple of minutes and then turn it into a jog.  You will then start the intervals.  You will work hard for 20 seconds and then jump off onto the sides of the treadmill using both hands for support.  This will be your 10 sec rest.  Always hold onto the treadmill as you jump back on and get running again before you let go.  DO NOT hold onto the handles at anytime during the run.  You will burn less calories and make the workout not as effective.  If you need to hold on, slow down instead. Don’t forget to BREATH!