Tag: Get Moving

Pick 5!

Need a little pick-me up workout this week?! Check out this post for a quick full body circuit!

Step 1, pick 5 songs that put you in a good mood. Here are my five:

1. Shake It Off

2. Call Me Maybe

3. All About That Bass

4. Party in the USA

5. Kiss Me

Step 2: Gather your equipment. All you need is a set of dumbbells, a bench (or something you can step up on), and a mat or towel.

Step 3: Complete each of the following circuits, everything is done in sets of 10 and will be completed as many times as possible in a row for the entire duration of that song.

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Circuit 1: Shake It Off — Warm-Up

High Knees March (alternating legs, 10 total)

Straight leg kicks (alternating legs, 10 total)

Butt Kickers (alternating legs, 10 total)

Inchworms

Circuit 2: Call Me Maybe — Cardio

Mountain Climbers (10 each leg)

Jumping Jacks

Burpee

Circuit 3: All About that Base — Lower Body

Lunges (Alternating legs, 10 total) — hold dumbbell in each hand

Squats with Overhead Press 

Step Ups — hold dumbbell in each hand

Circuit 4: Party in the USA — Upper Body

Bicep Curls

Push-ups

Modified Tricep Dips

Circuit 5: Kiss Me — Core

Toe Touches — hold one of your dumbbells for an extra challenge

Supermans

Russian Twists — hold one of your dumbbells

Any questions? I hope you have a fantastic workout! 

ps — singing is encouraged!

 

 

Rainy Day Workout

Rain rain go away I wanted to run today…
Well it doesn’t look like Mother Nature is going to cooperate this evening so its on to plan B for me which is a 30min (ish) workout using only a mat, medicine ball, and a chair. It is a circuit style workout that is only 6 rounds. Give it a try if you too are stuck inside on this rainy day! 
I’m off to get sweaty! Let me know if you decide to give it a try!! 
Happy Friday Y’all!!

Morning Boot Camp

Yay for getting up before the sun again! That 5am alarm is brutal but getting to teach boot camp makes it all worth it. Today we mixed it up and had 5 rounds of different circuits. The point of this workout is to have as high of intensity as possible taking short breaks when needed. This format worked great for a group fitness class because it could be done at any fitness level since the participant could choose how fast/slow they wanted to complete the exercise and breaks can be taken when necessary (when I say breaks I mean stand for 5-10sec, catch you breath and start again). Here is what todays workout looked like….

This workout can easily be completed in about 55-60min when you include a warm up and cool down. The workout itself, taking 1min rest between rounds takes 45min. I have included a few links below on some of the exercises that may be unfamiliar. 
Push-up with row 
Lateral Shuffle with torso twist
Skaters
Bird Dog
Grasshopper
Spiderman
Happy Working Out!! 🙂 

Boot Camp

Rise and Shine Its Boot Camp Time!!

Every Tuesday and Thursday morning I teach a strength and conditioning class at the gym on NC States campus. Getting up at 5am is kind of a drag but when I get there, my participants always make it worth it. Today they had great energy as I took them through 4 10min workouts. A 10min workout is 4min cardio, 3min strength, 2min core, 1min rest. Here is what today’s workout looked like:

It was a tough, sweaty class but the participants did great! I hope they can bring the same kind of energy to Thursday’s class 🙂