March 5, 2015

A Great [and quick] Yoga Workout!

Yoga by Candace is one of my favorite yoga channels on YouTube. I follow her on Instagram, liked her on FB, and am obsessed when she puts out a new yoga video. This is one of lasts weeks videos that I have been meaning to share with you for almost that long.

The video itself is not long, but the workout you will get from it is great! There is bum toning, mid section tightening, and muscle elongating. We will be traveling this weekend, and I fully plan on doing this routine while in our hotel room.

Happy Thursday!

January 14, 2015

Let's Do Some Yoga!!

by Jenni in Yoga

Confession: I have not done any yoga for over a week.

I know. Hopefully you did not fall off your chair and break something at that news, but if you did, it is understandable. This is quite different, especially for a crazy yoga enthusiast like me. Yoga is wonderful for all of us cardio and weight junkies and something that can slip through the cracks if we are not careful. Just like any physical activity, it takes a small to large amount of pre-planning to get. things. done.

To help with that, I searched the internet for some great yoga sequences that are about 30-minutes long. Why 30-minutes you ask? Well, that is simple! A friend of mine has started a challenge to do 30-minutes of yoga at least once per day. How great is that?! This would leave you feeling refreshed, renewed, and ready for life like few other things can! It will also help stretch those muscles, increase joint lubrication, improve those non-yoga workout results, get better balance, and tone those muscles. A whole month may be difficult, but why don't we all try doing a 30-minute yoga flow at least once per day for the next week!

This will be such a great habit to start and a wonderful way to kick off our slim down challenge! To get you started, I have listed three great sequences below along with links to their YouTube channels where you can find more.

Jillian Michaels Yoga

If you are more into the cardio, sweat kind of yoga, then Jillian Michaels is for you. Her yoga playlist can be found here.

Ali Kamenova

The middle road lovers will love Ali K. She does everything from relaxing flows to intense I think I just died flows. there is sure to be something you love between these three!

Yoga by Candace

Those who would rather have something slower but still engaging, try Candace. She is wonderful at breaking down sequences and making the yoga flow as understandable as it is healthy.

September 4, 2014

A Great Treadmill Interval Workout

by Jenni in Fitness

Ok, so I cannot take any credit for this 30-minute interval workout that will feel like death while doing it, and ike you have conquered the world when it is over. This was the treadmill portion of my workout at Orange Theory yesterday and I simply had to share. Seriously, so good! The workout includes a 3-minute warm-up and 3-minute cool down. I completed it before going on to do floor work, but you can do it all on it's own as well.

If, however, you are wanting to get some major calorie burning, the floor work we did was pretty great too! There were four total sets, the first being six reps of squat rows and six reps of push-ups. Then came six reps of jumping lunges (per side) with six reps of tricep dips. A lot of other things happened with the rowing machines, but doing these two sets twice each would be a killed workout all the same!

I like to keep each pace the same or higher than the time before. For a killer workout, try increasing the sprints by 0.1-0.3 for each interval... Including the last one! Increasing the sprints really helps work my glutes as much as my lower abs. It also get a way higher calorie burn since my heart rate is going through the ringer.

What are some of your favorite ways to get a massive calorie burn?

May 29, 2014

The Ultimate Flat Stomach Workout

by Jenni in Fitness

I recently had someone ask me for a workout to help flatten stomachs. Oh stomachs, why must they be so difficult for us to get flat? In my 27-years of life, I have tried a great many workouts to tone that tum, but the best has to be a combination of cardio and toning. Cardio works great for helping burn that fat away, and the combination of toning improves muscle definition while continuing to burn fat after the workout is complete.

This workout will get that heart going and should keep your heart rate between 75% and 85% of your maximum heart rate. The best way to do this is to wear a heart rate monitor during the workout.

This workout was made to be an intense, ab toning session. It will be a massive workout, but you can do it, for sure! The entire workout takes about 30-minutes and can be done along with another cardio session, or, all on it's lonesome.

To complete the workout, first do each exercise for 90-seconds with a 30-second break between each set. Then, do each exercise again for 1-minute with no break between sets, or a 10-second break between sets. To really kick it up, finish it off with doing each exercise for 30-seconds with no break.

Set One

Complete each move for 90-seconds, then, take a 30-second break between sets one and two. On the second round, complete each exercises for 1-minute with 10-seconds to no break between sets.

Knee-Ups

This is a great workout for the lower abs and will help get that heart rate going right away! Run on place making sure to keep knees parallel to the floor our higher.

Alternating Elbow to Knee

Alternating Elbow to Knee works the oblique and upper abdominals along with that bum! Complete knee ups, but add a twist. Place hands behind the head, keeping elbows up and shoulders down. Alternate touching the right elbow to the left knee and visa versa. Try to do this as fast as possible while still keeping good form!

Side Plank Rows (kettlebell optional)

I love doing this with a kettlebell since it gives a massive workout to the obliques, intercostals, and trapezius muscles! Start in side plank with feet either stacked (advanced) or with the top foot resting on the floor behind the lower (intermediate). If wrists tend to hurt in plank or side plank, try completing this on the forearm instead.

Place the kettlebell chest level in front of you and slowly lift so the elbow is straight up and the kettlebell is almost above the chest. Be sure to lift from the arm and not from the shoulders. Then, lower the kettlebell slowly and start it all over again!

This should be 90-seconds or 1-minute per side.

Mountain Climbers

One of my favorite for the abs! These are like knee ups on steroids. Get into plank position or forearm plank if wrists hurt. Begin by bringing the left, then the right leg up to your chest; alternating legs each time. The goal here is to complete as many as possible in the time allotted while still keeping good form. Be sure to keep the body in line and not let the tummy droop or the bum stick up.

Scissor Legs

These will work everything from the inner thighs to the upper abs. Sit back on the floor with the forearms supporting you back and legs at 45 degrees off the ground. The lower your legs are to the floor, the greater the results will be. Criss-cross the legs, alternating which leg is on top every time. Legs should extend apart from each other, at least, 2-3 feet and the lower back should be resting on the floor.

Set Two

Plank Jacks

Plank Jacks are another one that is great for all areas of the core, especially that place we tend to get a little extra pooch. Begin by getting into plank position with feet together. Jump feet out so they are 3-4 feet apart, then jump them back to starting. For an extra kick, go from starting to open to legs tucked into the midline.

Burpees

The one we all love! These burn major calories and get our core and bum in bikini shape! Begin in plank position with hands directly under shoulders and the back straight. Jump legs in so they are tucked under your chest, then jump straight up in the air with arms overhead. For an easier version, step legs to the midline one foot at a time.

Russian Twists

These are best with a weight, medicine ball, or kettlebell. Russian Twists are sure to work your obliques, back, lower abs, central core, and inner thighs. Begin in boat position with the back straight and lower legs parallel to the ground. There should be no pressure on the lower back here. Bring the kettlebell from the left side to the right by twisting the torso. Hand should only move from one side of the body to the other and arms should barely move at all.

Knee Tucks/Jackknife

This one is great for that central core area. Begin with your back on the floor and arms and legs outstretched and elevated off the ground. Again, the closer your arms and legs are to the floor without touching, the greater the workout will be.

Contract your abs and use this force to bring your body in towards the midline. Legs should come up and arms should move overhead and end on either side of the legs. You can either be in boat pose with legs straight (advanced) or legs bent (intermediate). Slowly lower back to starting and do it all again!

Plank Tucks

These are great for lower abs and obliques! Get into plank position and slowly bring the right leg in towards the left armpit. Continue alternating legs, being sure to keep the bum down and the core activated the entire time.