Tag Archives: Fitness

Plank It Out – PLANKS For Days!

I love planks!! Mostly because they truly kick your butt! Who knew a plank could be SO hard?! There are so many fun ways to change up planks – so today I thought I would do a plank challenge :-/ LOTS of different plank moves to keep from getting bored. Here we go….lets plank!!! Remember DO NOT hold your breath when you are planking – you need to control your breathing. If you hold your breath the exercise becomes even more difficult and your posture is compromised.

PLANK IT OUT

Warm Up:

3 minute jump rope

100 jumping jacks

60 second high knees

Set One:

60 second elbow plank

IMG_1970

60 second side elbow plank – each side

side_plank_008

20 reps elbow plank with leg lift – each side

1107-plank-alternating-leg

Set Two:

20 reps side elbow plank with knee tucks – each side

side-plank-knee-tuck

20 reps elbow plank with arm reach – each side

2672f27504279fd89af74b837e088232

30 second hold – plank with knee tuck to chest – each side

mt-climbers3

Set Three:

60 second straight arm plank

core-abdominal-and-lower-back-exercises-23

30 plank jacks

Plank-Jacks_ALL

30 second hold – plank with right knee to left elbow – repeat on opposite side

1203-cross-mountain-climber

Set Four:

30 reps – elbow plank with donkey kicks – each side

Elbow-Plank-Donkey-Kick

30 reps – stability ball knee tuck

images

30 reps – reverse lunge with leg lifts – each side

0502_rev_plank_leg

Finish your workout off with a 60 second plank hold!

CONGRATS you just did an amazing job on working out your core! It is so important to keep your core strong to support your entire body!!! Hope you have a wonderful Thursday

#ourprimallife #plankworkouts #athomeworkouts

Advertisements

Full Body Home Workout

Burn fat and build muscle strength in the comfort of your own home…doesn’t that sound nice?! The best part is that it is TOTALLY do-able! You can lose inches and define lean muscle at home. There is really no need for a gym, unless you love the rush of going to the gym – or you like to get away from home to get your workout done.

If I were to recommend training items to have at home my top items would be:

1. Set up bumbbells (we have 10 lbs, 5 lbs and 3 lbs at home) – adjustable bumbbells can be good.

2. Resistance bands

3. Stability Ball

4. Kettlebells

5. Jumping Rope

6. Yoga Mat (bonus item) πŸ™‚

These are just great basics to have. If you are searching for a gift for someone who loves to workout but doesn’t have a lot of equipment at home these are great items to start out your collection. Now lets get to our workout!!!

motivation-monday-6-30-13

Full Body Workout

100 Jumping Jacks

60 second High Knees

60 second Butt Kicks

120 second Jumping Rope – or mimic the motion if you don’t have a jump rope

20 Burpees

60 second Plank

20 bicep curls – each arm

50 squats

60 Bicycle Crunches

20 Shoulder Presses

50 Backward Lunges with forward kick – each leg

1 set of Pilates Hundreds

20 Lying Down Butterfly Presses

50 Forward Lunges with backward kick – each leg

60 second boat pose

20 push ups

50 Side/Lateral Lunges with side kick – each leg

40 Lower Leg Lifts

100 Jumping Jacks

10 Burpees

60 second High Knees

60 second Plank

CONGRATS – you just hit your entire body with a great cardio and strength building workout! Hope you have a wonderful Tuesday!!!

#ourprimallife #fullbodyworkouts #athomeworkouts #30minuteworkouts

Circuit Workout Thursday

If any of you are feeling the way I am then you will benefit from this circuit workout today. The holidays are the most joyous time of year…but lets be honest, they also pack in extra stress, packed schedules, poor eating, lack of sleep, decrease in exercise, etc. All of a sudden you wake up on January 1st and realize it has been a month since you worked out, a month of poor eating habits, a month of bad sleep, a month of a jam packed stressful joyous holiday season. So, in order to help bring down your stress levels and sleep better I encourage you to workout! Circuits are great workouts because they usually are quick, painful, and efficient. If you don’t feel the burn you need to work harder or increase your reps. πŸ™‚

I encourage you to wake up every morning and do a few rounds of a circuit exercise. Literally it would mean waking up about 20 minutes earlier than scheduled and in return you will feel so much more energized and ready to take on your fun, crazy, jam packed joyous holiday season! Starting your day on a positive note and drawing positive energy into your body can only bring amazing things!

It is a rainy day here and it would be easy to just use that as an excuse to not get sweaty today, BUT I choose to not let weather be my excuse! The best part about rain is that when you are done with your workout you can walk outside into the rain and it feels amazing!

Happy Thursday everyone!

#ourprimallife #circuitworkouts #athomeworkouts

Friday Pyramid Workout

You did it! You made it to Friday. Now all you have to do is get through the day and it is officially the weekend. Not just any weekend, but the weekend before a holiday weekend. I would venture to guess that a lot of people out there are starting to get stressed out about traveling, cooking, family time ;-), you name it…..it is just a joyous, stressful time of year. I will be the very first to admit that I tend to stress out over stuff that I justifiably should stress about BUT the problem comes when I stress about things that are completely out of my control. My husband constantly tries to encourage me to just let go and assures me that everything will be fine and work out just as it is supposed to. So today I am trying my hardest to do just that……take deep breaths and not stress.

Trying to reduce stress is not my strongest attribute. One thing I know that helps is exercising. Believe me even when you feel like there is no time to even brush your teeth, if you carve out 20 minutes of your day and take care of your body and mind it will increase your energy level and effectiveness conquering the rest of the days/weeks tasks. So who is ready to do a pyramid workout with me today and alleviate some stress?

PYRAMID WORKOUT:

10 Burpees

20 Push ups

30 Tricep Dips

40 Squats – last 10 are jumping squats

50 Bicycle Crunches

60Β second Plank

70 Alternating Static Lunges

80 Static Ball – 40 Reverse Leg Curls & 40 Knee Tucks

1397314819919

 

images

 

90 seconds – High Knees

100 Jumping Jacks

100 – Pilates Hundred

90 seconds – High Knees

80Β Static Ball – 40 Reverse Leg Curls & 40 Knee Tucks

70Β Alternating Static Lunges

60Β second Plank

50 Bicycle Crunches

40 Squats – last 10 are jumping squats

30 Tricep Dips

20 Push ups

10 Burpees

I added an extra 100 in there just so we could get our sweats worth! I mean if you are already all sweaty you might as well make it worth your time, right? Β I hope you enjoyed this pyramid workout. Remember that you only get out of it as much as you put in. Do not slack on yourself. Give the workouts your all and I promise you that this form of exercise coupled with healthy eating will give you the results you desire. It is all in your hands.

Hope you all have a FABULOUS Friday and stay motivated this weekend. This week I will be working on creating a summary of all the workouts I like to do as a key on the main exercise page. That way you can always refer there if you aren’t sure how to do an exercise. Congratulations on making yourself healthier and stronger!

#pyramidworkouts #ourprimallife

Get Your Cardio On – Just 15 Minutes

This morning I woke up feeling like I really needed to get some good cardio in. Typically I enjoy doing a cardio warmup and then circuit type exercises with mostly body weight strength training, but not today. Today is about just getting my cardio on!!

The big myth that you need to get over is that you have to go to the gym and kill yourself on a treadmill/bike/elliptical OR go on a 10 mile run in the heat of the day to get a cardio workout in. FALSE, all you need is yourself and a place to get sweaty πŸ˜‰

Cardio Workout

90 seconds – Jumping Jacks

60 seconds – High Knees

60 seconds – Butt Kicks

90 seconds – Jumping Rope (you don’t need a jump rope – just mimic the action)

60 seconds – Static Squat Jumps

90 seconds – Speed Skaters

60 seconds – Line Hop (put something on the ground like a rope/shirt/dog toy and hop over it – back and forth)

60 seconds – Toe Taps (tap toes at a quick pace on a chair or couch edge – alternating legs and keep up the pace)

90 seconds – Low Jacks

60 seconds – Burpees

60 seconds – Mountain Climber

60 seconds – Wall Sit

60 second – Plank

tumblr_mij9ikbCdC1rlrx9oo1_500

Congratulations!!! You only took 15 minutes out of your day and you got in an amazing workout. I hope you feel amazing and are ready to take on the world around you with a smile!!

Happy Tuesday, have a positive day πŸ™‚

Leg/Butt Workout

friends-don-t-let-friends-skip-leg-day-shirt_design

I love the full body workout days and how amazing you feel all over your body. But there is something rewarding about taking a day to just focus on one area. Today I am going to focus on the lower body!!! Let’s be honest, who doesn’t want a nice butt and legs?! Β Even though we are focusing on the lower body it is still important to warm up your whole body!

Get some water and let’s get started on an awesome burn!!

Warm Up:

60 seconds – Jumping Jacks

60 seconds – High Knees

60 seconds – Butt Kicks

60 seconds – Line Hop (Put something on the ground, rope/toy/shoe, and hop over it back and forth)

60 seconds – Burpees

120 seconds – Jumping Rope

Leg Workout Routine:

*you can add weight to any of these exercises by holding bumbbells to make it more advanced

30 squats

5 reps Around the World Lunges – Each Side (left leg stays anchored while right left steps into forward lunge at 12 o’clock then back to center, right leg goes out to 3 o’clock into a side lunge then back to center, right leg goes back to 6 o’clock into a backward lunge then back to center) – this is one reps

20 Calf Raises – each side

Rest

15 Uneven Squats – each side (put one leg on a slightly higher surface than the other leg for squat – repeat on each side)

20 Backward Lunges with Forward Kick – each leg

20 Box Jumps – find a stable surface at home you can jump up onto

Rest

30 Static Ball Knee Tuck to Chest

30 Static Ball Leg Curl Heel to Butt/Hips Up

30 Side Lying Leg Lifts Β (15 top leg lifts outer thigh, 15 lower leg lifts inner thigh) – each side

Rest

30 Bridge Pelvic Lifts – last one hold and pulse 12 times at the top

Sumo Squat with 30 Toe Pulses

25 Extended Backward Leg Raises – each side

Rest

25 Step Ups – each side

60 seconds – Speed Skaters

60 seconds – Wall Sit

30 Supermans- lying on stomach lift arms, chest and legs so that your torso is the only point of contact on the ground, squeeze back and flutes – release and repeat

Don’t forget to STRETCH IT OUT however you best like to stretch your legs!!!

GREAT JOB! I hope your legs and butt are burning and feel a little like jello! Leg day is the best day!

I hope you guys enjoyed this leg day workout and have a FABULOUS Thursday!!!

#fitness #exercise #athomeworkout #legday #ourprimallife #healthylifesytle #healthyliving

Workout Anywhere – Stay FIT Through the Holidays!

WorkoutAs you all know I workout at home. I typically workout while my son is napping or if it is just one of those days where he isn’t napping well then I will do my workout right next to him in our family room. I turn the TV off and put on some music. It is important to set up the environment so that it is conducive to you getting a good workout. TV is distracting for me, sometimes I find that I do not workout as hard if I am focusing on what is on the TV instead of just unplugging and focusing on the workout. Music helps me engage in my workout, so I put on some good music and get the party started. BUT if it is a good time for you to workout while you and your family are watching TV in the evening, by all means….workout in front of the TV! Do what works for you!!!

One thing I do not do often enough is take my home workout outside. Whether it be on your driveway or backyard or even a patio/balcony. I encourage you to get outside for your home workouts a few times a week to get the fresh air and natural sunlight!

Get some water and get ready for an awesome workout!

Warm up: Cardio to get your heart rate goingΒ 

100 Jumping Jacks

60 seconds – High Knees

60 seconds – Butt Kicks

90 seconds – Jumping Rope (with or without a rope – if you don’t have a rope just mimic the motion)

60 seconds – Toe Taps – use the side of your couch or a chair pushed up against the wall. In a fast motion tap your toes alternating to the chair/sofa.

100 Low Jacks

Ab Series :

60 Bicyces

100s – Pilates Ab

50 cruches

60 second plank

Full body Series:

90 seconds – Speed Skaters

45 seconds – Mountain Climbers

20 Bear Crawls – 5 forward, 5 back, 5 forward, 5 back

10 Burpees

Arm Series:

20 Bicep Curls

30 Dips – use side of table, tub, chair

20 Lying Down Fly Presses

15 Pushups

Leg Series:

20 Static Lunges Each Leg – with or without weight

20 Calf Raises Each Leg

40 Step Ups – use chair or half wall (20 each leg)

20 Backward Leg Lifts Each Leg – hold onto chair or get on all fours and do press

40 Squats with side leg kick – 10 squats with right leg kick, 10 squats with left leg kick – repeat on each side

10 Double Leg Beats (Pilates Side Lying Leg Lifts) – each side – repeat on each side so 2 sets of 10 reps each side

leg raises

 

 

 

 

 

10 Side Lying Inner Leg Lifts – Pilates – each side – repeat on each side so 2 sets of 10 reps

winter-exercise-inner-thigh-lift

 

 

 

 

 

 

Ab Series Cool Down:

60 Bicycles

30 Frog Crunches

50 Sumo Squat Oblique Bends

40 Lying DownStraight Leg Alternating Lifts

Stretch It Out:

Seated Forward Bend

Seated Torso Twist – Each Side

Yoga – Pigeon Pose – Each Side

Sit Up Straight and Extend Arms Above Head – Interlace Fingers and Stretch Up

GREAT JOB!!! I hope you guys are feeling as amazing as I am after that workout blast! I feel like I have the energy to conquer my day now! Remember that every workout does not work for everyone. If you are just starting out, I suggest that you use a timer and do each exercise for 30 seconds. Give yourself 30 seconds to do as much as you can, take a little break and move onto the next exercise. It is important to push yourself while you workout but not to the point of injury. Believe me, if you are consistent with your workouts and healthy eating you will advance quickly. It is better to get yourself moving, you have to start somewhere…rather than to say “I can’t do that workout” and quit before you even give yourself a chance. You CAN be healthy!

Remember to hydrate. I hope you have a beautiful Wednesday!

#athomeworkout #exercise #30minuteworkouts #healthylifestyle #fitness #healthyliving #ourprimallife #