The Living Plank Ab Workout

Just call me the Dr. Frankenstein of planking. I’m gonna make yo’ plank come ALIVE!

If you’re ready for it (and I know you are), grab a heavy weight and jump into the video. Let’s do The Living Plank together…

If you prefer to watch the video in Youtube, just click here.

Subscribe to Yum Yucky on YouTube for more Quickie workouts.

INSTRUCTIONS, PROPER FORM & MODIFICATIONS

You’ll need a heavy weight for this workout.In plank position (arms straight, not on elbows), with weight about 6-10 inches in front of you, grab the weight with your right hand, lift 2-3 inches off floor and move the weight to place under your hips.With left hand, grab weight from under hips and place back in starting position. Do not drag the weight along the floor. Be sure to lift it up to work your arms.Continue with the move with a slight side-to-side dip in your hips (as demonstrated in the video) to further activate your obliques.To modify, choose a light to medium weight.Continue with as many reps as possible with good form.

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The ultimate couch potato workout (guest post)

G’day! I’m Lauren.

I’m an Aussie personal trainer and strength coach who dabbles a little in Volleyball.

I blog over at LaurensFitness.com.

If the football or your favorite reality show has you glued to the TV, it doesn’t mean you need to make that bum groove any bigger.

Try this couch potato workout that will challenge your inner athlete and make your couch time much more productive!

Strength training is ridiculously important and effective, but you don’t need to leave your living room to get it done.

If you want to grow, lose fat or get stronger you need to put some pressure on your muscles. To get the best result quickly we want to stay in a low repetition range.

Couch Rules:

Do the circuit 2 or 3 time depending on your level.Perform each exercise 8-12 times, if you can do 12 repetitions perform the harder version of the exercise.Rest for 1 minute in between each circuit.Drink water not beer.

Squats

The classic squat is functional, a great warm up for the circuit and will work your bum and legs. Stand in front of the couch and move backwards from your hips first, let your knees follow. When you tip the couch push back up again slowly.

T Push Ups

With an added twist to the push up this is great for your chest and core. Start with your hands on the couch just wider than shoulder width apart. Press up into a push up position and extend your body out to a T. If this is too easy, reverse it! Put your feet on the couch and your hands on the floor.

Split Squats

We are taking the squat one step further and really challenging your legs and stability. Place one leg on the couch and step out as far as you can. When you drop down into the lunge your knees shouldn’t go over your toes. If it’s too difficult just drop down and hold in an isometric position for as long as you can. Don’t worry, you will improve quickly!

Upper Back Prone Lifts

This will hit that core and get your upper back in shape. Start with your feet on the floor and forearms on the couch. Keep your body is a straight position and squeeze your bum. From here you want to drop your upper body down so your chest get’s closer to the couch. Press back up and round your upper body out. This should burn between your shoulder blades!

Couch Hip Thrusts

This is harder than it looks! Place your shoulders on the couch and your feet on the floor. Drop your bum to the floor and press back up through your heels until your body is level again. Too easy? Try it one leg!

Want more workouts you can do at home?

Luckily I have another 41 exercises you can do in your living room, check them out here!

View the original article here

Jump rope time (*no* pinnable workout inside!).

Recently Ive had reminders how short life is.

If we dont slow down & listen to voices asking us to PLAY & not write about PLAYouts when we’re “ready” it may be too late.

This post isnt about the prolific health benefits of jumping rope (sorry not sorry).

It’s an invitation to join the Tornado & me in JUMPING not READING about said jumpage.

Lets PLAYout!

Portable.

Least expensive workout EVER!

Arain or shine exercise!

Young people in our lives get the chance to play the EXPERT!

Overall/whole body workout.

Underestimated consistently for the FUN and LAUGHTER it provides.

Time for a fast session? ALWAYS!!

(seriously.  GO. thats yer call to action. grab a rope.  git playing. life is too short not to.)

Long for serious musings on the myriad benefits of the rope? Stay tuned. the LEAN GREEN BEAN arrives *friday* to lend a hand.

Tags: jump rope, life is short--jump hard, PLAYout, workthecoreLAUGHING

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Workout Motivation: Fitness Progress Video Footage

I decided to video my fitness progress instead of snapping pics this time…

I figured it was better for documenting where I’m at and evaluating what I need to work on most. I like this method! You should try it, too. But too bad my hair is a hot mess. That’s what happens when I kick my own ass in a training session. Check out the progress footage:

My thoughts? Definitely gotta take it to next level on arm and leg development. Go on and film your own progress for a little self-evaluation!

—-

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Workout Motivation: Speed Rope, Cardio Cartwheels and Quads Blast

Video mash-up from two of my recent workouts. Don’t let those Cardio Cartwheels fool ya. 50 cartwheels in a row will damn sure help the fatty parts to melt. I did the squat pulses & sexy(?) legs stretches in-between loads of laundry. Had to squeeze in that leg work somehow. ((winks))

Some of my fitness tools from the video:

NOW GO KICK SOME AZZ!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

View the original article here

Inner Thighs Workout

Those darn thighs. They’re a nagging trouble zone for a lot of us wonderful peoples. Including me! Let’s work our thighs, baby. Let’s get ‘em sleek & sculpted together…

Inner Thighs: FULL WORKOUT

There are two rounds in the circuit. Each round consists of 4 inner thigh exercises:

10 reps frog legs onto tip-toes10 pulses elevated side leg lifts (then switch sides)8 reps leg scissors pulse (3 low-end pulses, then legs up, equals 1 rep)8 reps low-end plie’ pulses (3 low-end pulses, then stand up, equals 1 rep)

INSTRUCTIONS, MODIFICATIONS & PROPER FORM

1. Frog Legs onto Tip-Toes: With legs a little more than shoulder width apart, crouch down to assume a frog position. Then stand up onto tip-toes. This will require you to balance by engaging your core and keeping your legs strong. To modify the move, go down only as far as you can and/or do not go onto your tip toes on the way back up to standing.

2. Elevated Side Leg Lifts: Lay on your side with legs at a slight 45-degree angle. Place your top leg behind you in a bent-knee position. Lift hips up off the floor and begin an 8-count pulse with the other leg. Because your hips are off the floor, you will need to engage your core to stay stable and prevent from falling over.  For the leg that’s bent, drive that heel into the floor and keep your leg tight. Your bent leg will also feel it in the inner thigh. To modify the move, keep your hips on the floor. Be sure to switch sides to work the other leg for an 8-count.

3. Low-End Pulse Leg Scissors: Lift both legs up at 90-degree angle. Open legs wide with your heels slightly pointed in and pulse the legs in the low-end position for a 3-count. Bring your legs back up and your cross the ankles, left over right. This is one rep. Complete the 3-count pulse again, this time, crossing with the ankle, right over left, when you bring the legs back up. To modify the move, pulse down once (instead of 3 times) before you bring your legs back up.

4. Dumbbell Plie’ Pulses: Legs wide and feet at 45-degree angle (or more, if it’s comfortable). You will naturally have a slight bend forward as you plie’ down, but don’t hunch your back or lean over too much. Keep your neck in line with spine and engage your core. Pulse down 3 times as you lower the dumbbell. As you come back up, raise the dumbbell for a bicep curl, being sure to keep your elbows by your sides. To modify the move, ditch the dumbbell and/or pulse down once (instead of 3 times) before you come back up.

For more of a challenge on any of these move, increase reps and/or pulses, but do NOT sacrifice good form for higher reps.

EQUIPMENT CHECKLIST

v 10-pound dumbbell (or heavier) for plie’ pulses. I used a 20-pound dumbbell.

POST WORKOUT RECOVERY & NUTRITION

Healthy sources of protein are necessary for muscle building and muscle recovery. Greek yogurt, protein powder, eggs, beans, chicken, fish, lean cuts of beef and Shakeology are all excellent sources of healthy protein. But go easy on that cheese!

v HOME WORKOUT CENTRAL

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Fat Killer Workout (full instructions and video)

Let me just make it plain. This workout kicked my ass. Anybody need to kill some fat? My bawwdy is glistening in the video. It’s from the fat that died…

Fat Killer: FULL WORKOUT (4 exercises, 3 rounds)

6 reps high-knee jog burpees10 squats into alternating high-knees4 dive bomber push-ups10 alternating side kick-throughs

Try to move on to each exercise with as little rest as possible. But from what you see in the video, good GAWD, I needed rest. Just do your very best (no cutting corners!) and the fat will surely be killed.

MODIFICATIONS & PROPER FORM

During burpees, instead of a high-knee jog, do a high-knee march. Hit the deck completely (body totally on the floor) on the down-move.For squats, stick your booty out like you’re sitting in a chair. Get down low and don’t let knees go over toes. On the up-move, get that knee up high!Do the best you can with side kick-throughs. You may need to do this move very slow to get the coordination down if you’re just starting out. Although the legs are very much involved in this exercise, your arms and shoulders are gonna feel the burn.

EQUIPMENT CHECKLIST

None needed. Just bring your A-game and stay in Beastmode

v HOME WORKOUT CENTRAL

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4 Morning Workout Quickies

Are you short on time? Feeling like a humanoid slug? Not interested in harvesting precious brain cells to come up with a workout in a hurry? Ya. Me too. I’ve felt all those kinda ways.

Here’s a few of my handy dandy back-up workouts that get me through a tough spot when a quickie is in order. Do NOT be fooled by the “quickie” label. These workouts are short, yet certified ass-kickers. Would you like a swift kick to the bootay today?

QUICKIE #1: Strength & Cardio Circuit (complete 2-3 rounds)

45-seconds high knee jog (get those knees up!!)10 push ups8 split squats (left leg in front) + 8 low end split squat pulses10 push-ups8 split squats (right leg in front) + 8 low end split squat pulses

The split squats are gonna it ya. Muwaahahahahahaaa! That move really gets deep into the quad muscle to help deliver the awesome legs you wanna have. To increase the intensity of the split squats, hold one 10 or 15-lb weight at chest level. If the push-ups seem like too much to handle, check out the vid to learn how to get better and progress to the next level…

QUICKIE #2: 100 Mountain Climbers

Take as many breaks as you need to in your climb to 100 reps. “Left foot / right foot” counts as 2 reps. C’mon now. It won’t take long. If 100 reps would be bonkers right now, then shoot for 50 or 75 reps instead. Just be sure to work OUTSIDE of your comfort zone when deciding how many reps to accomplish. Once you’ve set your target reps, don’t back down. Finish them all. Climb until you’re down.

QUICKIE #3: Burpees Time Challenge 

Set your timer for 5-10 minutes, or longer. Bust out as many burpees as you can before time is up. Take short rest breaks as needed (15-30 seconds long), then get right back to business. The video will help you decide which level of burpee is right for you:

QUICKIE #4: Morning Mash-up

The mash-up is a circuit of your favorite ball-busting moves. Pick 3 or 4 moves you love to hate, then throw them into a quick circuit of 2-3 rounds. But don’t make it complicated! Keep it straightforward and to the point to stick with the quickie theme.

Don’t forget to warm up and cool down properly! No skipping allowed. It’s just as important as the workout itself.

Work hard for what you want. Pursue it relentlessly. It will NOT be handed to you. Now get out there and make it yours! (Errr, unless you’re a creepy stalker. Please don’t pursue that shizz.)

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Balls to the Wall Workout

Get yo’ balls out, baby! This interval circuit consists of 4 rounds and is 16 minutes long (4 rounds X 4 exercises in each round = 16 minutes), so forget about long cardio.

Balls the Wall will get your heartrate pumping to melt the fatty parts while targeting your legs with minimal squatty movements (for anybody whose knees need a break). This workout will also show your core who’s boss (that’s YOU). Now let’s get to it!

Balls to the Wall: FULL WORKOUT

Set your interval timer or free online timer for 16 rounds: 45 seconds of work / 15 seconds rest.

Each round consists of:

alternating legs over chair into half-burpeefast feet on medicine ballwide leg-ups with medicine ball twiststability ball passes

MODIFICATIONS & PROPER FORM

Shave a round off the workout to make it 3-rounds totaling 12 minutes long instead of 16 minutes.If you can’t (yet) get your legs up & over a chair, use an “imaginary” chair.During “fast feet”, tap the medicine ball lightly. You shouldn’t be hitting the ball so hard with your feet that it rolls away. Keep your body stable and upright with good posture.Wide leg-ups require you to slightly bend & twist into the movement to activate the core.On the ball passes, keep a light bend in your knees. Do not arch your back. As your legs go up, slightly lift the hips to activate your lower core.If you don’t have a medicine ball yet, use a dumbbell. If you don’t have a stability ball, use a basketball, child’s bouncy ball, or mimic the ball motion.

EQUIPMENT CHECKLIST

v stability ball

v 8-lb medicine ball or dumbbell

v chair

POST WORKOUT NUTRITION

Hydrate properly and do NOT skip breakfast. Grab a protein drink, a bowl of oats, or maybe a banana with some Greek yogurt. And by all means, go easy on that sugar all day long! ((burp))

v HOME WORKOUT CENTRAL

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Abs Makeover Workout

I used to hate working my abs when my belly was super fatty. I couldn’t see any ab strengthening results because of the concrete fat layer. But you gotta keep working those abs anyway! Once the fat melts off your stomach, you’ll have a rockin’ set of abs that shines through. As for you moms out there, it’s extra important for us to work the abs to get those muscles strengthened and back in shape after being stretched by pregnancy.

This circuit doesn’t take long. Do this one on your “abs day”, or simply do it when you’re short on time. But if you’re the badass that I know you are, tack this circuit onto the beginning or end of your next cardio session.

Abs Makeover: FULL WORKOUT

There are three rounds in the circuit. Each round consists of 4 ab exercises:

4 reps: Stability ball tuck into pike8 reps: Full body tucks into leg reach8 alternating: butterfly legs12 reps: bicycle crunches (left leg + right leg = 1 rep)

INSTRUCTIONS, MODIFICATIONS & PROPER FORM

1. Stability Ball Tucks into Pike: This is an advanced move that requires upper body strength and good balance. You will need to stabilize and engage your ENTIRE body, especially the core. Do not let your hips drop. When I first started doing this exercise, I sucked at it really bad. There was a lot of falling off the ball, flopping around and cussing with every attempt. Just keep at it! The only way to improve at this exercise is to practice it often, so don’t get discouraged. To modify, start out by mastering the “tucks” part of this move before attempting the pike.

2. Full Body Tuck into Straight Leg Reach: Your legs will never touch the floor on this move. From an outstretched position, engage your abs as you slightly lift your booty off the floor to tuck in your legs & arms into a ball as demonstrated in the video. Then, reach up. Everything comes from the core as you tuck and reach. NOT your neck. Don’t arch your back.

3. Butterfly Legs: Lift your legs about 3 inches off the floor as you open and close, alternating one ankle over the other. After 8 alternating reps, slowly curl up into a ball for several seconds for a quick rest, then outstretch your body again to complete another 8 reps of butterfly legs. Your legs will never touch the floor on this move. Your shoulders should also be slightly off the floor. Do not arch your back. To modify, keep your head and shoulders resting on the floor.

4. Bicycle Crunches: Don’t pull on your neck during this move. Focus on drawing your shoulder up off the floor to the opposite knee. To modify, keep your legs bent with feet on floor and do the upper body movement only.

EQUIPMENT CHECKLIST

v stability ball

POST WORKOUT RECOVERY & NUTRITION

Although the focus is on abs, your legs will get a secondary workout. Be sure to stretch well with flowly Yoga-ish movements after the workout and eat clean throughout the day to encourage belly fat melting all day long.

Ohh my-gawsh! Just look at you. You are one sexy beyotch.  ((winks))

v HOME WORKOUT CENTRAL

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Home Workout Central Now Updated to Include all of My Free Workouts

Howdy everybody! Just a quick note today to let you know that, here on the blog, I’ve updated Home Workout Central to include all the free workouts I’ve been rolling out for you each week. From here on out, Home Workout Central is the place for you to access all of the workout video demos with full instructions, so you won’t have to be clicking around on the site in confusion to find stuff. It’s all in once place!

I’ve been having such a fun time creating the Youtube workouts. I hope you’ve enjoyed them and been inspired to challenge yourself and take your fitness to the next level. I want you to know that YOU CAN and WILL get the body you want if you’re committed to making it happen.

This health & fitness stuff is deep down in my bones. I can’t get away from it! I seriously love what I’m doing and there’s much more to come, so stayed tuned and get ready to get fitter, sexier and ohhh so hawt this year.

If you haven’t had a chance yet, I’d super-appreciate if you’d please subscribe to me on Youtube so you don’t miss any of the good stuff I put together for you. I love you guys!! XOXO!

… and now in other news: I ate me a big azz slice of cake yesterday. BOOM!

v HOME WORKOUT CENTRAL

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Hot 100 Lean Legs Workout

This is a time challenge workout consisting of two rounds. 100 total reps in each round. You’ll be working the large muscle groups of the legs, so that’s sure to make you sweat. Heart pumping, fat-shredding will definitely come into play! This challenge does NOT take long from start to finish. You can also opt to break down each move to fit them in throughout the day. Now let’s get moving!

Hot 100 Lean Legs Challenge: FULL WORKOUT

20 reps alternating side to side lunges holding medicine ball20 reps Plie’ squats with front arm raises to lateral (side) arms down20 alternating front kicks20 alternating back kicks20 alternating wide, high knee-ups

INSTRUCTIONS, MODIFICATIONS & PROPER FORM

1. Side to Side Lunges: Stabilize your core as you lunge while keeping the opposing leg strong & straight. Hold your medicine ball or dumbbell strong & secure at chest level. Bend forward slightly as you lunge and push the booty back, but do not let your knees go over your toes. Push through the heel as you push into opposite side lunge . You will feel this move in your booty and thighs.

2. Plie’ Squats With Arm Raises: Feet at 45-degree angles as you squat to target the inner thighs. Knees do not go past your toes. As you squat up, lift both arms up straight in front of you to overhead. As you squat down, open your arms wide to lower down to your sides.

3 & 4. Front & Back Kicks: Use your core to keep stable as you kick with alternating feet. On front kicks, maintain good posture and don’t lean back. For back kicks, you will be leaning forward. Work to kick your legs back so that legs are as parallel to the floor as possible. Keep your head in line with your neck/spine as you lean forward for your back kicks.

5. Wide, High Knee-Ups: Lift your knees up and wide at a 45-degree angle. Keep your back straight and strong. Arms down by your side to encourage the required stability for this move to come from your core, not from balancing with your arms. This is a simple move, but after doing all of the above, this is a bonus burn!

EQUIPMENT CHECKLIST

v Stopwatch setting on your interval timer, or a free stopwatch app on your cell phone or computer.

v 8-lb medicine ball or dumbbell

POST-WORKOUT NUTRITION & RECOVERY

Protein protein PROTEIN! Fuel your days with lean, protein-rich foods to help your muscles recovery and grow. Make sure you hydrate after the workout and get in a nice stretch.

v HOME WORKOUT CENTRAL

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Ready To Burn Fat Workout

Howdeee-ho! I hope your holiday is going fantastic and filled with happiness & love. Even the “chicka-bow-bow” kinda love, if that’s how you roll…

So, ummm…you ready to burn fat and lose that weight? Keep challenging yourself! Push to the next level. And by all means, DO NOT QUIT!

Are you pushing and NOT quitting? Then come with me on this new workout. Let us burn the fat together. M’kay?

Ready To Burn Fat: FULL WORKOUT (4 exercises, 3 rounds)

3 minutes speed rope intervals: 50 seconds work, 10 seconds rest20 get-ups with 8-pound medicine ball: 10 left leg, 10 right leg50 reps mountain climbers on medicine ball (leg right / right leg = 2 reps)10 deep squats with 8-pound medicine ball overhead

*Then take it from the top and complete two more rounds. Be sure to warm-up and cool down properly. I completed this workout in 22.48 minutes. It was a sweet killer!

MODIFICATIONS & PROPER FORM

High knee jog intervals if you don’t (yet) have a your speed rope. Keep your core engaged.Get-ups using one dumbbell or no weight at all.Mountain climbers with hands on floor (without medicine ball). Don’t let your hips drop. Keep your body in full alignment.Regular squats instead of deep squats using dumbbell overhead or no weight at all. But sure to NOT let your knees go past your toes. Push through your heels to stand up.Less reps of any of these moves, but be sure to keep it challenging.

EQUIPMENT CHECKLIST

So lemme ask ya… are you ready to burn fat? Well, of course you are. Because burning fat is what…you…do.

Alert! Alert! There’s a MAJOR weight loss challenge I’m kicking off in January. You can win money, ya’ll. Stay tuned for more deets about it this week!

View the original article here

Home Workout Essentials: FREE Online Interval Timer

….so I was about to do my speed rope intervals in the family room on my new foam interlocking floor mats (woohoo!), but I can’t find my damn interval timer. There’s no doubt one of the gremlin-children put their paws on that timer. I predict I won’t find it again until mid-Spring of year 2019.

With every second I bitched/searched for the timer, it was precious minutes I was losing for my workout.

I couldn’t let that happen.

Now because my brain is only partially melty and still shows sporadic signs of quick thinking, I did a Google search for “online interval timer” and found a basic, simple straightforward timer to use in place of my missing Gymboss.

Here’s the link to the online timer: http://www.beach-fitness.com/tabata/

There are fancier timers out there, plus some decent smartphone apps, but this beach-fitness timer is simple, free, and did the job just fine. You can also download this timer for offline use, but I haven’t tested that out yet.

Get your interval timer and other workout tools together. Keep them handy and on standby for frequent use, because you’re about to get extra-sexy and uber-fit. Riiight?

Foam Interlocking Mats and Speed Rope

I’ve got an awesome workout comin’ at ya on Monday. It’s perfect for some last minute fat burning before you indulge in those greedy Christmas goodies.  ((burp))

View the original article here

Daisy Dukes Legs and Booty Workout

Three rounds of 5 exercises. Choose a challenging weight and keep good form. After a thorough warmup, complete this circuit:

FULL WORKOUT

25 touchdown jump squats15 squats + 10 low end pulse squats15 deadlifts10 alternating curtsey lunges (with mini squat in-between)10 alternating reverse lunge pulses (3 pulses = 1 rep)

Then take it from the top and complete two more rounds. Be sure to warm-up and cool down properly.

Go hard and finish STRONG!

Get your barbell here.Get your weighted plates here.

Now go bust it out in beastmode to get the legs & ass you always wanted…

View the original article here

Did you buy a MizFit workout skort?

YEP. I bought this one!

I have the opportunity to git a skirt-mention on a pretty big website and would LOVE to feature *you.*

If youre so inclined (be inclined! be inclined!) email me a photo Im allowed to share of you wearing the skort.

(Yes you may crop out your face etc if you choose, but you know me I say LEAVE IT IN.  You never know where things may lead in life…)

Carla at Carla Birnberg dot com

What’s that? You didnt get a skirt yet? Still planning, waiting & juggling funds?

Stay tuned. 

There’s a give away coming this week.

Tags: MizFit Skort, wanna be semi-famous?

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Home Workout Essentials: Online Streaming Of Fitness Videos From Gaiam TV

No more excuses, everybody. It’s time to workout!

If the gym isn’t your thing, you now have a new go-to option with Gaiam TV. I remember the frustration when I tried searching for quality workout videos on Netflix. Talk about a major letdown.

Gaiam TV has done what Netflix failed to do. They’ve stepped up to provide us health-conscious peeps with access to online streaming of fitness and Yoga videos, with a huge variety to choose from. We no longer have to sink hundreds of dollars into buying workout DVDs or paying for classes. Gaiam TV has over 2,000 titles with unlimited 24/7 streaming access from your computer, smartphone or iPad. 

The service is user friendly, giving you the ability to create playlists, preview videos, and also rate & review. It’s flexible and simple to use, granting you the superpowers to filter your search and customize workouts for weight loss, total body sculpting or increased energy, and narrow down your options based on level, style, instructor and amount of available time.

GAIAM TV ROLLED OUT THE RED CARPET

We’re not talking about some no frills, econo-brand kind of thing. There’s strength & cardio workouts, Pilates, and online Yoga from powerhouse instructors like Rodney Yee (dear gawd, you know I love him), Mari Windsor, Jillian Michaels and Leslie Sansone to name a few.

It’s all very magical. I have my suspicions that Gaiam created their service with sprinklings of unicorn dust to provide us with an extra splenduperful experience. But it’s not just exercise that you’ll get. There’s also a robust library of health & wellness and personal development videos, too.

ARE YOU READY TO TRY OUT GAIAM TV FOR FREE?

It’s pretty dang affordable to get access to Gaiam’s smorgasbord of fitness videos & stuff. You get a 10-day free trial, then it’s only $9.95 a month, and the first 25 people that sign up for Gaiam TV using this link will get a free yoga mat with their subscription. Emm, hellooo! FREE stuff!

You’ll also get zero hassles from Gaiam, because there’s no long term commitments. You can cancel anytime.

This year is coming to a close really fast and 2013 will be here before you know it. How about you kick some booty this fall with the help of Gaiam TV?

This is a sponsored post for Gaiam TV. May thanks to Gaiam for inviting me to try out their service and spread the good news to all the lovely people out there like YOU.

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Home Workout #9: Don’t Stop ‘Till You’re Hawt (video demo)

click on image above to enlarge

 EQUIPMENT NEEDED

PRIMARILY TARGETS: Arms, abs, legs, cardio.

TIME NEEDED: 12-minutes, plus time taken to warm up & cool down

Set your interval timer for 12 rounds at 50-second/10-second intervals.

50 secs alternating crab-stance oblique twists (keep that butt up!)10 secs rest50 secs plank walk-outs into pushup.10 secs rest50 secs alternating touchdown skaters.10 secs rest50 secs narrow squats with dumbbell into alternating twists.10 secs rest

Complete the circuit 3-times through. Records your numbers during the rest phases.

MY PROTEIN-PACKED, POST WORKOUT FAVORITES

HOME WORKOUT CENTRAL

View the original article here

Rhyming Miz. What’s my workout is**.

Crass? yes. Truth? YES.*

My workouts? Not sporadic.

About that Im EMPHATIC.

It’s not so much *what* I do–

it’s consistent training. Good food, too.

Im really NOT all that fit.

Im nonetoosad.  I *own* it.

My weights time? Short!

Im the fast moving sort.

I plan, hoist, 30 seconds between sets

I *never* chat. No friends Ive met.

I breakdown my  body parts.

(This works cuz there’s no fits&starts.)

Chest. Back. Legs. Bi’s. Tri’s too.

OH! And shoulders there’s a place for you!

But *more* than that I see my day

as one BIG chance to move & play.

I take the stairs. I skip some rope.

No workout time? I do not mope!

I skip. I run. Hold my core tight!

Remind myself that it’s alright.

Somedays I workout traditionally.

More often than not it’s creative for me!

Im doing NOW what I can for *life*

And be a mother, friend, employee and wife.

*This image was sent my way by many people after seeing this video. I have no idea where it originated. If you know–let me know below so I may credit…

**This is in response to the five millions of you who cannot watch videos at work & requested a transcription.

View the original article here

Sprint Intervals to Melt Your Fatty Parts (Home Workout #9)

This workout is NOT designed as high-mileage. Depending on your fitness level, choose either 1 or 2 miles. Sprinting intervals provides MAJOR intensity, so there’s no need for a long run. If you’re a wild person and decide to go for additional mileage (are you kidding me?), it’s really unnecessary and might slay you, so don’t come looking for me if you keel over from excess-mileage.

You should know beforehand how far it is to the end of each mile. Use your Garmin Forerunner, map it out online, or drive the course first to determine your one-mile marker. You could also head over to a school track. Four times around the track is one-mile.

SPRINT INTERVALS WORKOUT

Walk approximately 1/8 of a mile to reach the interval starting point of your choice. Then perform some light stretches prior to your run.

1-mile Sprint Interval (round 1): Start your Interval Timer on the “stopwatch setting” and begin with a medium-paced jog for approximately 45-60 seconds. Then switch it up with a sprint for approximately 20 seconds. Alternatively (this is what I do), choose neighborhood landmarks, such as intersections, street signs, houses, or roadkill to dictate your interval switch-up points. Continue the intervals until you have completed a 1-mile run.

Interval break: Walk for approximately 1/8 mile. Do NOT skip this break. Unless you’re a decorated Olympian, it’s recommended that you take this quick interlude for extra recovery before starting the 2nd round (mile 2) of sprints.

1-mile Sprint Interval (round 2): Reset your timer and begin second round of 1-mile Sprint Intervals.

Now it’s recovery time! Do NOT skip out on proper recovery. Lightly jog or walk back home for a good stretch, then hydrate and re-fuel properly. Record your mileage time in your workout log.

Fitness expert and Yum Yucky reader, Emergefit, said it best when it comes to this type of workout: 

BOOM goes the dynamite!

HOME WORKOUT CENTRAL

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