burning tree

Workout Wednesday: Fire up your metabolism!

Alright folks, this is the exact type of workout plan that I teach in my bootcamp style exercise class. If there is any type of workout plan which promises to rev up your metabolism all while helping you to build strength, muscular endurance, and fire up your heart rate, it is this circuit. You will burn fat during your workout, and after! Gotta love that! This is the most frequent style of workout that I do as my own workouts, and I finish feeling so good every single time!

Here’s the workout plan:

5 minute warm up. You can jog, jumping jack, dance, stretch doesn’t matter. Just move.

You’ll perform each of these ten exercises consecutively until you’ve made it through the whole list. Perform each exercise for 45-60 seconds with 15-30 seconds of rest in between. If you’re a beginner, then one time through might feel like plenty. If you’re further advanced, see if you can make it through the whole circuit three (if not four) times. Be sure to take a short rest period of two minutes, each time, before starting the circuit again.

  1. Lateral shoulder raises + alternating lunge: https://www.youtube.com/watch?v=FQWw4qeH2fo
  2. Plank hold: https://www.youtube.com/watch?v=PWd2VXg2Mpk
  3. Gliding disk reverse lunge plus hip circle (use paper plate if you don’t have gliding disks): https://www.youtube.com/watch?v=JD6Y4JHKAUg
  4. Kettle bell swing: https://www.youtube.com/watch?v=mKDIuUbH94Q (If you don’t have a kettlebell: https://livehealthy.chron.com/substitute-kettlebell-swings-4352.html)
  5. Lateral squat + front shoulder raises: https://www.youtube.com/watch?v=6yAofWC313E
  6. Decline push up: (with knees) https://www.youtube.com/watch?v=NKKLCw4jlmQ or (with feet) https://www.youtube.com/watch?v=PXIpw1JD4qw
  7. Burpees: (for beginners) https://www.youtube.com/watch?v=9yiWAgm3DSU or (moderate to advanced) https://www.youtube.com/watch?v=dZgVxmf6jkA
  8. Incline mountain climbers: https://www.youtube.com/watch?v=mYBDOL8h0Ao
  9. Step up or box jump: (step up) https://www.youtube.com/watch?v=1hiWQ7pehjQ or (box jump) https://www.youtube.com/watch?v=OaQLhH-HBH8
  10. Gliding disk knee tuck + push up: https://www.youtube.com/watch?v=I5qGSEwWcOU

Gear needed:

Box or step, Kettle bell, Dumbbell, Gliding disc or paper plate (You can get some inexpensive ones here)

Dumbell for workout plan
Kettle Bell for workout plan
Gliding Discs

Burpees! How much do we love and hate them!?!? Oh but the amazing things they do for our whole body!

Talk to you soon!

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Workout plan #2: Got a Stair?

Estimated time: You Decide (15 mins, 30 mins, 45 mins)

As I have been thinking through some of the many workout ideas I could share with you, I really wanted to show you how you can get an amazing workout without any equipment that you don’t already have (especially given the current COVID environment when your gym might be closed or you prefer working out at home still). I’ve chosen the one thing that you, for sure, have in your home or at the park: a step of some sort. This may look different for everyone. Some of you might be able to use the stairs in your home. You may choose to use a kitchen chair, step stool, front porch, couch seat, playground stairs, park bench, or a combination of these.

This total body workout is a circuit style program which promises to get your heart rate up while also helping to strengthen your muscles. This is the type of workout that revs up your metabolism, and in turn helps to burn unwanted fat. There are 10 exercises in the circuit. You’ll perform each exercise consecutively until you’ve made it through the whole list. Perform each exercise for 45-60 seconds with 15-30 seconds of rest in between. If you’re a beginner, then one time through might feel like plenty. If you’re further advanced, see if you can make it through the whole circuit three if not four times. Be sure to take a short rest period of two minutes, each time, before starting the circuit again.

Have fun with it! Blast your favorite tunes that make you want to move! My favorites: “The Fighter” by Gym Class Heroes and Ryan Tedder, “Drop That” by Jacob Plant, and “Whatever it Takes” by Imagine Dragons, (who am I kidding?! almost everything by One Republic and Imagine Dragons!).

Alright, here’s the workout:

Stair/Step circuit:

Begin with a brisk 5 minute walk or jog up and down the stairs.

I want to be working out where she is!

(One of these days I’ll start making my own videos of these exercises, but until then, this will have to do…)

And there you have it! Do this workout two or three times during the week, and work in some cardio the other days! Let me know if you completed this workout, and which exercise you loved (or hated) the most (If I were an emoji person, I’d insert a “winky face” here)!

Talk to you soon!

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