Squat To Plank #FitIn5 Day 8 Real Time

This is a core and shoulder burner! I started the week off in a positive way with a quick workout challenge. I love Daylight Savings because there is still light when I leave work so don’t let Daylight Savings get in your head, it is just 1 hour. Take 5 minutes for a refreshing workout instead.

Day 8 of the  #FitIn5 29 Day Challenge

Chair Squat Press 30 seconds and then drop down to plank for 30 seconds. Keep alternating for 5 minutes. #NoBreak See video below.

Have a great Day 8 🙂

Consult your physician before beginning any new exercise program.

March Madness Day 3 #FitIn5 29 Day Challenge

It is all below the belt today. I love any variation of a squat and today it is the sumo squat. I will keep this short so here is the breakdown.

Sumo Squats (using a kettlebell, dumbbell, or bodyweight) 1 minute

I stand with feet a little more than hip width apart and I keep the abdominal wall engaged, chest lifted, holding the weight between my legs. I squat slow and press through the heels.

Bridge lifts 1 minute

Lying on my back with feet hip width apart, I lift hips into bridge position squeezing and engaging the glutes, hamstrings, abdominals as I keep my head shoulders and arms on the floor. I slowly lower about half way down and then lift again. I add intensity by lifting one leg as shown and continuing the hip lifts.

Once I am finished, I bring my knees to my chest for a stretch. For more intensity, I repeat the sequence 2 or 3 more times.

Have a great day!!! 🙂

Consult your physician before beginning any new exercise program.

FIT IN 5 #2/Beginner/Intermediate 5 minute Workout

Grab your dumbbells! Let’s sweat it out with some strength building muscle work. Time for FIT IN 5 #2. FIT IN 5’s are my 5 minute workouts that help me stay strong and healthy when I am short on time. I can always squeeze in at least 5 minutes. This workout is all about strength. I think strength training is very important in a well-rounded fitness routine because of the many benefits. According to the CDC, “strength training is very powerful in reducing the signs and symptoms of some diseases and chronic conditions such as arthritis, diabetes, osteoporosis, obesity, back pain and depression”. The CDC states that “strengthening exercises are safe for men and women of all ages, including those who are not in perfect health”. Of course I always recommend consulting with your own physician before beginning any new exercise program.

Some of the benefits include:

1. Improves balance

2. Strengthens bones

3. Healthy state of mind

4. Proper weight management

5. Improved glucose control

6. Sleep improvements

7. Healthy heart tissue

That is enough to pump me up and get me motivated about staying strong and healthy. This workout requires 5-10 lb dumbbells depending on your fitness level. It is not in real-time like I wanted to do (a little trouble uploading) so I shortened it. All that is needed is a timer set to 1 minute intervals, dumbbells and pump it up music 🙂

5 exercise/1 minute each

1. Squat Press

2. Renegade Rows (modifications shown)

3. Kickbacks

4. Side to Side Squats/Bicep Curl

5. Bicycle Abs (modifications shown)

I will do this at least once, but if I have a little more time, I repeat it 2-3 times for a longer more intense, but still quick workout.

Below is a photo of the renegade rows which is a favorite of mine, plus the link to the video.

How do you fit your fitness in when short on time?

http://www.youtube.com/watch?v=WAX1he4C-xk

*Always consult your physician before beginning any new exercise program.

*Source – cdc.gov

Workout Warrior Challenge WOW#3 And Dreams Of Lululemon!

Last week’s WOW was a blast and now it is in the past. It is time to kick things up a notch. I am so motivated and committed to this challenge. It can be a good thing to reward yourself when you reach a goal, so I might just do that. After I complete this challenge I will reward myself with some Lululemon workout clothes that I have been dreaming about:) Now on to the WOW#3.

Day 1 & 3

I will warm up with an 800m (1/2 mile) run or cycle 2 miles

I will do 5 exercises for 1 minute each (one after the other) and then rest for 1 whole minute. I will repeat this 2 more times. I will finish with another 800m (1/2 mile) run or cycle 2 miles. These are the exercises.

• sumo dead lift with high pull – 1 minute
• push press – 1 minute
• situps – 1 minute
• alternating bent rows – 1 minute
• jump rope – 1 minute

I will use dumbbells and my 20 lb bar.

Day 2 & 4

I will do 4 rounds for time so I will go as fast as I can with correct form and record my time when I am finished. I will do these 5 exercises.

• run 400m (1/4 mile) or cycle 1 mile
• 20 pushups
• 20 reverse lunges with bicep curl
• 20 dips
• 20 overhead squats (use broomstick or very light weight – beginners use no weight)

Just for kicks and giggles I will do a sprint challenge one day this week (on a day other than a WOW day). This is what I will do.

• 1 minute sprint/1 minute recovery (slow down or walk)
• 2 minute sprint/2 minute recovery
• 3 minute sprint/3 minute recovery

I will do 3 rounds of this running circuit. Giggle!

Okay, I am pumped up about this WOW. I will demo exercises over on my YouTube channel so go to www.youtube.com and search me at nthefitzone.

Sweat Everyday!

I can picture my Lulu’s now. What are your fitness goals? What would you reward yourself with ?

Disclaimer: This blog is written by me about my own opinions and experiences.  I am not a doctor. Consult your own doctor before beginning any exercise or nutrition program.

Forget Boring Crunches, I Am Squatting

There are a few definitions of the word squat. According to Wordhippo, squat means to crouch or sit with one’s knees bent and with one’s heels close to touching one’s buttocks or the back of one’s thighs. Another definition is to unlawfully occupy an uninhabited building or settle on a piece of land. Also, to squat can mean an exercise in which a person squats down and rises again possibly holding a barbell or dumbbells.

This last definition is the type of squat I am referring to, the exercise The Squat. Squats are one of my all time favorites. I love to do this exercise because of all the benefits which I will soon describe.

If I am short on time and need a quick and effective workout, I always do a few sets of some type of squat or different variations of squats. They are not only a great lower body exercise, but also when done correctly squats work the core (all the muscles surrounding the midsection) and the upper body. I never spend too much time doing boring crunches to work my abs when there are great exercises like the squat which will give me more bang for my buck (that saying annoys me a little, but it is true).

Here are the benefits for The Squat:

1. Improved mobility in the ankles, knees, hips and spine
2. Joint support – leg muscles get stronger as well as joints in lower body (toughens the knees and ankles and their supporting ligaments and tendons) which will help prevent injury especially as the body ages
3. Improved balance by nourishing the nerves that control movement in that area
4. Strengthens and tones the core – the abdomen and lower back are used throughout the movement which enhances posture and balance and helps in performing everyday physical tasks
5. Burns more calories than many exercises like plain crunches or leg extensions because larger muscles groups are being worked
6. Increases lean muscle which can enhance fat loss

This is why I love squats. They may be challenging but totally worth the effort. I never regret them.

Muscles used during The Squat:

1. Quadriceps (front thighs)
2. Hamstrings (back thighs)
3. Glutes (buttocks)
4. Spinal Erectors (low back)
5. Abdominal muscles (referred to as stomach, but your stomach is an organ inside of your abdomen, just sayin:)
6. Upper body (if you are holding weight)

So there you have it, lots of good reasons to start squatting. Now I am going to do a few sets right now.

Have you done squats recently? Do you have any squatting benefits to add? Let me know if I forgot one:) Thanks for reading.

WOW#1 Workout Warrior Challenge

I will keep this simple. This is week #1 of the Workout Warrior Challenge. I will do this workout 4 times. I will do 2 days on, skip a day (maybe do some steady state cardio & yoga) then 2 more days. This is how it will go.

Day 1

4 rounds/40 30 20 10

bentover rows, squat press, situps

Start timer and warm up with 400m run or 1 mile cycle. Then do 40 reps of each exercise, then 30 reps, 20 reps, 10 reps. Finish with 400m run or 1 mile cycle. Record time and any notes in journal. Exercise form is very important. I will slow down if my form begins to break. Stretch:)

Day 2

3 rounds

400m run or 1 mile cycle, 30 walking lunges, 30 push ups

Start timer and go! I will do each exercise as fast as I can without sacrificing form. Record time and any notes. Finish with a stretch:)

Skipping a day and I will do about 30 minutes of steady cardio and stretching on this day.

Day 3 – repeat Day 1

Day 4 – repeat Day 2

I will do one more day of the week with 30 minutes of steady cardio and stretching. One day a week will be complete rest.

Have you ever heard that it is a good idea to write or tell someone your goals and you will be more likely to reach the goal? Well, I believe it. I am doing this challenge not only to help some friends and family with their fitness goals, but for my fitness goals too. I plan to follow this routine to increase my muscle definition, strength, cardiovascular conditioning and to help with self-discipline. That is it:) Pics are below. The first two pics are the bentover row, the next three are the squat press, the next two are the situp, and the last one is the walking lunge. You know the pushup from the previous post. I am experiencing problems with the caption description. I am going to have to do video:) Comment or email with any questions.

What are your fitness goals? Comment and let me know.

The Fit Test! Workout Warrior Challenge

Calling all future Workout Warriors! This is the fit test. You will do this fit test for time, so go get a timer or clock. Make sure to record the time it took you to do this test in your journal. Write in the date, the exercises & reps, your time and any notes you may want to add. This is going to be fun:)

Run 400m (1/4 of mile), 21 push ups, 21 air squats, 5 burpees

Run 400m, 15 push ups, 15 air squats, 5 burpees

Run 400m, 9 push ups, 9 air squats, 5 burpees

(Push ups can be modified by doing with knees down. Burpees can be modified without doing the jumps)

Do each exercise as fast as you can with correct form. If your form starts to get sloppy, slow down.

You may notice that this is a “Crossfit” inspired fit test. Some of the WOW will be inspired by Crossfit. I will post my time tomorrow after I complete it. Comment and let me know how you do.

Below are pictures of each exercise.

The Push Up

In plank position with hands just a little wider than shoulder width, lower chest down toward the floor while maintaining the plank from head to heels. If this is too hard, modify by lowering down to the knees. Look slightly forward during the exercise.

Push up

Push up

Modified push up

Modified push up

The Air Squat

Heels are shoulder width apart, hips are open, and hands are in front. Sit back keeping the heels grounded as the arms lift in front.

Air Squat

Air Squat

Burpee

Burpee

Burpee

Burpee

The Burpee

Start in standing position. Squat reach for the floor then jump back into plank position. Do one push up then jump forward into squat position. Jump as you reach overhead. Modify by no jumping (just step back) and knees down for the push up .

Burpee

Burpee