I am taking away all of the excuses to Getting Fit . Loosing Weight . Toning Up
Many of you have set New Years resolutions to get healthier by loosing weight, toning up and eating healthier, actually 21% of YOU, with 12% adding self improvements to their list too. BUT here is the disappointing facts, 92% fail while ONLY 8% succeed at achieving their resolution. So, let me help you by taking away the excuses of working out! As a personal trainer, I hear so many people say “I hate going to the gym”, “I have no time to workout”, ” I travel for work, and can’t find the time”, “I don’t know what to do for my workout”, “I don’t like cardio or the treadmill, it’s so boring and takes too long” . . . .
LET’S TAKE AWAY THE EXCUSES! You do not need to go the gym, you can do this cardio, fat burning workout at HOME, OUTSIDE, HOTEL, you only need a space of 6 feet by 6 feet! So, get ready to be one of the 8% successful stories for achieving your fitness goals! I recommend doing cardio 2-3 times a week and add some great strength training workouts in addition to your workouts! You can find many strength training workouts with and without weights on my blog.
STEP UP/STEP DOWN or HIGH KNEES: Whether you are inside or outside look for a step, bench or low, sturdy piece of furniture. Stand facing the items with shoulders back, core tight and engaged with feet about shoulder width apart. Raise your right leg placing your foot on top of the item, then lift yourself up bringing the left leg up to meet the right foot. Then lower your right foot back down to the ground and then your left foot coming back down to get back to the starting position. Think of it this way: right foot up, left foot up, right foot down, left foot down. That is one complete set. By elevating yourself up and down and using a lot of strength in your legs, you will find your heart rate elevating quickly. If you do not have any items to step up on, then run in place with high knees, tapping your hands to your knees with each move.
Tip: yes you will feel your heart rate elevating with this move, but it is also a serious booty lifter move too . . . . . because I know that whether female or male, no one wants a droopy booty! 🙄
Do: 5 minutes on right leg (resting when needed) then 5 minutes on left leg (resting when needed)
BURPEES: I know what you are thinking, ugh! I know that because that is what I think when I do burpees too! 😩 But it is a major calorie burner, so as my husband loves to say “suck it up buttercup”, so think of that ! Start in a standing position, with shoulders back and core tight and engaged. Drop into a squat position with your hands placed on the ground. Kick your feet back into a plank position while keeping your arms extended and strong. Immediately return your feet to the squatting position then jump up from this squat position.
Tip: I was sure that the burped got its name due to the burping sensation I get when doing these 😩, but no it is actually named after Royal H. Burpee who invented this movement, who knew?
Do: as many as you can for 1 minutes, then rest 1 minute, then as many as you can for 1 more minute
MT. CLIMBERS: Whew, at least you are done with burpees, right? But don’t count this exercise off as easy, it’s an excellent way to get your heart rate back up in a very short amount of time and you will use your entire body! Start in a pushup position with your weight supported by your toes and your hands, keeping your arms straight. Bend your left knee and hip, bringing the left leg in until the knee is under your hip. Now let the fun begin . . . in a very quick movement bring the right leg into the same position while bringing the left leg back into starting position. Think of this movement as a plank where you are running in place, alternating each foot. 🏃
Tip: Not only is this a great way to get a cardio workout in and strengthen your legs, but your abs are also getting a great workout. Just make sure you keep your abs tightly tucked in and engaged.
Do: as many as you can for 1 minute, then rest 1 minute, then another set for 1 minute
SQUAT JUMPS: You will be using a lot of strength in your legs while also doing this explosive move . . . can you say, calorie and booty 🍑 burner? Start with your feet shoulder width apart and shoulders back. Keep your back straight and chest up and squat down until your quads are about parallel to the ground. Now push with the balls of your feet jumping straight up into the air as high as you can, using your quad muscles. When your feet touch the ground again immediately get back into a squat position and then jump again. Remember to keep your booty back as to not allow your knees to extend past you shoes, as that will prevent knee strain.
Tip: sounds easy enough, right? Well, this move is very explosive and requires a lot of strength to go from a squat position to jumping, so as you get tired you will not be able to jump as high as you did at the beginning, that’s ok, do the best you can! 😉
Do: as many as you can for 1 minute, then rest 1 minute, then another set for 1 minute
SKATERS: I love this exercise, not only because it is a great way to elevate your heart rate or even tone your legs, but because I think of my son who plays college ice hockey and the endurance and leg strength you need to do that! 🏒 Start in a squat position then jump sideways to the left, landing on your left leg. Bring your right leg to meet your left ankle trying not to let it touch the ground. Then reverse the direction by jumping to the right with your right leg. This will complete one rep. As you do this move, remember to really push off with your leg to extend the placement of your foot as far as you can. Think of yourself skating as you do this move . . . like those amazing hockey players with such strong legs and glutes (or as I call them booties)! 😀
Tip: as you get stronger you will be able to jump farther away and engage your inner and outer thighs more.
Do: as many reps as you can for 2 minutes, then rest 1 minute, then as many reps again for 2 minutes
PUSHUPS: Yup, I just said pushups! I know that you are thinking really, after all that you just did! But, remember you have really worked your legs hard and have done excellent cardio workout, now I want you to finish by getting a quick, yet extremely effective upper body workout! 💪 Begin by facing the floor placing your hands under your shoulders and slightly farther out than shoulder width. (The closer your hands are the harder the exercise is.) Then lower yourself downward until your chest almost touches the floor. Then press your upper body back up to the starting position while squeezing your chest muscles. If the traditional (a.k.a men’s pushup) movement is too difficult, then do the women’s pushups, working towards eventually doing the traditional ones.
Tip: when you are pushing back up, think about pulling in from your belly button towards your lower back, as this will prevent lower back pain, but also engages your core better and makes the pushup “easier”.
Do: try to do 2 sets of 20, alternating or ending with women’s pushups if needed
EXCELLENT! You just had an intense cardio and strengthening workout that will help you GET FIT . LOOSE WEIGHT . TONE UP . I know you will be one of those 8% stats for achieving your new years resolution, and if you did not make a resolution this year, your commitment to getting healthy and strong will always be a success story! 👍