May Fit From Home Challenge: Adding Some Spring To Your Workout

May 12, 2014May 13, 2014Leave a comment

This month the focus is on adding some SPRING into your workout – that’s taking some of our basic home fitness moves and adding a jump.

Try to complete two to three sessions a week sneaking in the five move sequence whenever you can for a total of three times a day (that’s only 15min!). Keep the pace fast and the effort hard.

Program:

Total Reps: Perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the sequence two more times. Consider keeping track of your total rep count and try to beat your total next time. Be sure to keep safety in mind even when focusing on time.

Exercises:

1. Jump Lunges

From a standing split position, slowly lower your body until your front knee is bent at least 90 degrees.

Pause, then jump with enough energy to lift both feet off the floor and quickly switch your legs so you land with the opposite leg forward. Repeat, alternating front legs with each repetition.

2. Jump Squats

Place your palms lightly on the back of your head and pull your elbow back so that they’re in line with your body.Push your hips back, as you bend your knees and lower until your upper thighs are parallel to the floor.

Pause briefly before your explosively jump as high as you can. When you land immediately squat down and jump again.

3. Mountain Climbers

Start on all fours and place your hands on the floor slightly wider than and in line with your shoulders. Extended both feet straight behind the body (in high plank). As quickly as possible alternate bringing each knee individually towards your chest.Complete for 60 seconds moving as quickly as possible.

4.Plank Jacks

Start on all fours with your hands in line with your shoulders and feet extended straight behind the body (in high plank). As quickly as possible jump your feet out wide and back together again (similar to a jumping jack). Keep your core steady making a straight line from the top of your head down towards your heels.

5. Exploding Push Ups

Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders.Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

Modification: Instead of performing the exercise on your knees, straighten your legs extending your feet behind the body (in high plank). Your body should form a straight line from your head to your knees.

Watch this sequence in action on my monthly segment on CHCH Morning Live! Click here and add some spring into your workout!

January Fit From Home Challenge

January 6, 2014January 8, 20141 Comment

No equipment required! These 5 moves will give you a total body workout in your own house, no equipment needed! Pick one of the three programs from below, they all use the same 5 exercises, and sneak your workouts in whenever you can.

Do two to three sessions a week. Pick a workout program that interests you; keep the pace fast and the effort hard. Feeling strong after a couple of weeks? then bump it up! (Click here to watch the video of my segment on CH Morning Live!)

Programs:

Total Time: Do 12 reps of each exercise, moving from one to the next without resting. Complete as many rounds as possible in 15minutes
Total Rounds: Do 12 reps of each exercise, moving from one to the next without rest. Complete five rounds and note how long it takes you to finish. Aim to do the workout faster next time.
Total Reps: Perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the sequence two more times. Keep track of your total rep count and try to beat your grand total next time.

Exercises

Main Move: Lunge

Stand tall with feet hip-width apart. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees.

Pause, then push yourself to the starting position as quickly as you can. Complete the prescribed number of repetitions with your left foot forward, then do the same number with your right foot in front of your left.

Bump It Up: Stability Lunge

Stand tall with feet hip-width apart. Raise your left knee and both arms above your head. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degress.

Pause, then push yourself to the starting position as quickly as you can again raising your left leg and arms. Complete the prescribed number of repetitions with your left foot forward, then do the same number with your right foot in front of your left.

Main Move: Hip Raises

Lie face-up on the floor with your knees bent and your feet flat on the floor.

Raise your hips so your body forms a straight line from your shoulders to your knees. Pause for up to 5 seconds in the up position, then lower your body back to the starting position.

Bump It Up: Single Leg Hip Raise

Lie face-up on the floor with your right leg straight. Raise your right leg until it’s in line with your left thigh.

Push your hips upward, keeping your right leg elevated. Pause, then slowly lower your body and leg back to the starting position. Complete the prescribed number of repetitions with your left leg, then switch legs and do the same number with your right leg.

Main Move: Hip Crossover

Lie face-up on the floor with your arms straight out from your sides. Raise your legs off the floor so that your hips and knees are bent 90 degrees.

Brace your abs and lower your legs to the right as far as you can without lifting your shoulders off the floor. Reverse the movement all the way to the left. Continue to alternate back and forth.

Bump It Up: Hip Crossover with Leg Extension

Lie face-up on the floor with your arms straight out from your sides. Raise your legs off the floor extended straight above the body.

Brace your abs and lower your legs to the right as far as you can without lifting your shoulders off the floor. Reverse the movement all the way to the left. Continue to alternate back and forth.

Main Move: Pushup

Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders.

Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

Modification: Instead of performing the exercise with your legs straight, bend your knees and cross your ankles behind you. Your body should form a straight line from your head to your knees.

Bump It Up: Stacked-Feet Pushup

Place one foot on top of the other so that only the lower one supports your body weight. *Did you know that you lift 75% of your body weight when you do a standard push up (National Strength and Conditioning Association)

Main Move: Prone Cobra

Lie facedown on the floor with your legs straight and your arms next to your sides, palms down.

Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor. Simultaneously rotate your arms so that your thumbs point towards the ceiling. At this point, your hips should be the only parts of the body touching the floor. Hold for 15-30 seconds.

Bump It Up: Prone Cobra 30-60 seconds

Repeat the Prone Cobra as above. Hold for 30-60 seconds.

Are you trying something new to lead a healthy, active lifestyle in 2014? Share it in the comments and let’s inspire each other!

Tune into CHCH Morning Live on Tuesday January 7, 2014 at 8:40am to see this sequence in action! Update: Click here to watch the video of my segment on CH Morning Live!

Spring Fitness Tune Up

April 24, 2013April 24, 2013Leave a comment

It’s never to late in the season to choose a healthy and active lifestyle. With summer almost here the spring is a great time to reset those fitness goals and get moving.

Expanding on January’s 5 Moves, 4 Workouts post, here are five more moves you can do at home, with no equipment, and in very little time.

Consider trying a Total Reps program (perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping). Sneak this in 3 or 4 times and day or repeat it all at once with a minute break and you’re done! A full body workout fast and easy!. For other programs click here.

Exercises

Leveled Wall Sit:

Start standing tall with your back leaning against a wall and feet shoulder-width apart and two feet from the wall. Over the minute lower gradually to four different levels concluding with your thighs parallel to the floor and knees bent a ninety degrees.

Benefits:

Strengthens thighs (quadriceps), and calves

Marching Bridge:

Lying on the floor with hands along the side of the body. Bend knees and bring heels as close to the seat as possible. Press both feet into the floor and engage your gluts as you raise your hips into the starting bridge position. For one minute engage your core raising one leg at a time up towards your chest.

Benefits:

Strengthens gluts, and hamstrings
Core stability

Circle Push-up:

Place your hands shoulder-width apart on the floor and extend your legs behind you. Press into your hands lifting your core and upper body into the top position of the push-up, knees remain on the flow (modification: extend legs and left knees into full plank). Your body should form a straight line from head to knees (or heels). Lower the body towards your left wrist until your chest nearly touches the floor. Slide your body from left to right hand and with weight over your right hand push back to start, fully extending your arms. Repeat circling in the opposite direction. perform for one minute.

Benefits:

Strengthens the triceps, chest, and shoulders
Tones the abdomen

Twisting Side Plank:

From a side sitting position, stack your knees on top of each other and push your weight into your supporting hand. Make sure the supporting hand is directly under the shoulder (modification: rest of forearm instead). Engage the core awhile twisting the top arm under the body and lengthening it back up again. Repeat for 30seconds on each side.

Benefits:

Strengthens the arms and shoulders
Tones the abdomen
Stretches and strengthens the wrists
Improves sense of balance

Floor Y, T, I Raise:

Lie face down on the floor with arms stretched in front of the body in a “Y” shape. Palms should face each other with the thumb side of the hand pointing up. Engage the core and raise the hands as high as comfortably possible off the floor and return to the starting position. Perform 8-10 raises. Next open arms to a “T” position lifting and lowering the arms as shared previous. Perform 8-10 raises in all three position.

Benefits: