Category Archives: Workout Wednesday!

All About Abs! [Workout Wednesday]

Today’s workout is all about abs with a festive fall twist! There may or may not be a pumpkin used in today’s workout πŸ˜€

I included 10 different exercises here that all work the abs in different ways. A few moves that can be done using extra weight to really work the abdominals. If you want to use a pumpkin, I recommend anywhere from a 3 – 10 pound pumpkin depending on your fitness level. The more round the pumpkin, the easier it is to use in these exercises. Do use caution when using any sort of weight. You can also leave the weight out, as these exercises are effective using just body weight. 

In the video I demo of all the moves and we have some pumpkin fun. Grab a mat if you like and try these with me! 

Today’s Workout

1) pumpkin pulse crunch 
2) pumpkin reach thru
3) lying pull downs
4) roll ups
5) russian twists
6) boat pose sit ups
7) bicycle crunches
8)  lift and lower
9) extended leg curl ups
10) hip lifts

Make sure to use GOOD form. Keep you abs engaged the entire time, pull them in towards your belly  button. Do not pull on your neck, be sure to lift from your abs and if any of the straight leg exercises are too difficult, perform them with bent knees. If at any time you feel pain in your low back, take a break – either modify the exercise or stop doing the workout.  

Remember, just doing ab workouts along won’t get you a flat tummy, you also have to put in work in the kitchen. Doing abdominal workouts is a great start and having a stronger core will help you perform other exercises better and make your workouts more effective. 

Hope you enjoyed today’s workout. Will you try it with a pumpkin!? Let me know πŸ™‚

XOXO
Stay Sweaty!
Sarah

No Equipment Upper Body & Core Workout [Workout Wednesday]

The 6 bodyweight exercises we are doing today can be done anywhere. They will work your biceps, triceps and shoulders while strengthening your core. The best part? There is no equipment needed!
This week’s video is a MUST watch because I have a special guest. There are some funny bloopers at the end too. If you have a pet and have ever tried to workout while they are around, you know the struggle is real! πŸ™‚ 

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Core work is important no matter your fitness level. Core exercises are not just about building a six pack. The core helps stabilize your entire body and when our core is strong, the other muscles in our body can move more effectively and do the work they were meant to do. Many of the exercises in today’s workout are compound exercises meaning more than one muscle is engaged during the exercise. Be sure to engage the core (pull belly button into the spine) to get the maximum results from these exercises. 

The Workout:

  1. tricep push ups x 10
  2. side to side push ups x 10
  3. dolphins x 10
  4. plank up downs x 10
  5. tricep dips with toe touch x 10
  6. shimmies x 20
    Try the workout with me in the video above! 

Thanks so much for joining me today! Next week I am going to bring you a workout that is all about abs with a fun October twist. Maybe I’ll even throw in a bonus plyometric workout too… I haven’t decided yet. Be sure to SUBSCRIBE so you don’t miss out on next week’s workout! 

XOXO
Stay Sweaty!
Sarah

What is Glute Activation? [Workout Wednesday]

Earlier this week I shared a few of my favorite exercises to tone the gluteus maximus, aka your booty! There are 3 muscles that shape your behind, gluteus maximus, gluteus medius, and gluteus minimum. Because most of us spend our days sitting at a desk, our glutes are inactive and when it comes time for them to do some work, they like to slack off. This is where glute activation comes in.

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Glute activation means loosening and warming them up so they are ready for action. You want to do this PRE workout. If your glutes are not activated, other muscles, like the hamstrings, lower back or even quads, step in to do the work the glutes should be doing. This causes muscle imbalances, soreness in the low back, knees and/or hips and you are more prone to injury. If you are experiencing any pain in those areas post workout or post run, it could be that your glutes are weak and the other muscles doing the work is causing pain. I am not a physician and cannot diagnose you, see a sports medicine physician or physical therapist for more on that.

On the aesthetic side, if you are doing a lot of booty work and not seeing your rear get any perkier, glute activation is most likely your problem! 

The 3 exercises I am sharing with you today should be done BEFORE a lower body or total body workout or a long run.  These will warm up your glute muscles and get them ready for action. This will ensure that they are doing the work the should be doing during the workout.

Glute Activation Exercises 

  1. Crab walks with optional leg extension
  2. Runner lunge balance
  3. Curtsey lunge with pulse/hold

All the exercises are demoed in the video. I do all of these exercises plus a few more before I go on a run or do a lower body workout. My glutes are an area that I am working on strengthening and all of these exercises have helped significantly. 

On a side note, this video sure makes me miss southern California. I really enjoyed running there. There is something about those palm trees and of course the gorgeous weather. 

XOXO
Stay Sweaty!
Sarah

Squats, Lunges & Plyo [Workout Wednesday]

Today for workout Wednesday we are focusing on the lower body. Lower body workouts can feel more challenging because the legs& booty are one of the biggest muscle groups, so when you get them working things get sweaty fast! Do not be afraid to modify the moves in today’s workout – it is important to build up strength and endurance to avoid injury. 
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This is a body weight workout so you do not need any equipment! 

The Workout

Do 10 reps of each. You may repeat for up to 3 rounds. 

  1. Sumo Squats 
  2. Squats
  3. Runner Lunge L
  4. Runner Lunge R
  5. Sumo Squat to Squat JUMP

Watch me demo the moves in the video.

This can be a quick workout or a ‘finisher’ to your regular workout! 

Thanks for joining me for workout Wednesday! I’ll see you all next week!

XOXO
Stay Sweaty!
Sarah

Quick Tabata + a Hydrating Strawberry Basil Lemonade [Workout Wednesday]

How is it already Wednesday!? This week has been flying by, makes sense considering we had a holiday on Monday. Long weekends always mix up days for me. Apart from the long weekend, the studying for the NASM CPT exam is kicking my booty. I am learning so much but it is so time consuming! No matter how short on time you are, I promise you will have time for today’s workout! I also have a delicious & hydrating strawberry basil lemonade recipe for you, so look for that below the video. It’s made with an electrolyte drink and is the perfect post-workout thirst quencher! 

workout_wednesday_greyThis workout was inspired by a request on one of my Periscope’s. I love tabatas because, if done correctly, they are short workouts that keep burning calories even after they are over! Here is how is goes — do each exercise for 20 seconds, then 10 seconds rest. One time thru is one round. Do 4 rounds and you are done!

Tabata Exercises:

1) star jumps
2) push ups (tricep or regular)
3) jumping lunges
4) tricep dips
5) burpees

I demo all of these for you in the video & then go thru one round of the workout with you! If you do 4 rounds of this, you will be done in 10 minutes! How amazing is that?! I promise you will also be very sweaty and keep burning calories even after the 10 mins is up! 

Let’s do this!

Timer I use in the video –> Seconds Timer
 
 

Strawberry Basil Lemonade

This lemonade is made with Ultima Replenisher and is the perfect post-workout thirst quencher. It is also great for an hot afternoon or whenever you feel like having lemonade. The great thing about Ultima is that it doesn’t have ANY artificial ingredients and no added sugar, so you can feel good about drinking it! It’s my fav way to recover from a sweaty workout & replenish electrolytes πŸ™‚

studying hard...
studying hard…

You need:
1 packet (or scoop) of Lemonade Ultima Replenisher 
1 lemon
3 frozen or fresh strawberries
A few basil leaves  

Make it:
Mix up the Ultima Replenisher. Add ice cubes and a few slices of lemon.IMG_5565 Add in strawberries,  mix/muddle lemons and strawberries. IMG_5573Chop basil leaves and add to lemonade. Garnish with lemon slice and basil leaf. 
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Enjoy!!! 

XOXO
Stay Sweaty!
Sarah

15 minute HIIT [Workout Wednesday]

Happy workout Wednesday! Today we are gonna be “hittin’ it” with this quick 15 minute workout! 

This video is part of my 1 year blog-iversary celebration! This was one of the most popular workouts from last year. It’s definitely not the best video I have ever made, but I promise you it’s an awesome workout! MEXICO

Below the video I have some F.A.Q.s about HIIT workouts. The cool thing is they can be modified for any fitness level & you keep burning calories even after the workout is over! 

HIIT F.A.Q.

What does HIIT stand for?
High Intensity Interval Training. I explain it a little bit more in the video below.

I can’t do high impact workouts, can I still do a HIIT?
HIITs are high intensity, but that does not mean they have to high impact. There are both high impact and low impact HIIT workouts and both have the same results. The moves in this particular workout are mostly LOW impact, but NOT low intensity.

I’m just starting my fitness journey, are HIITs for intermediate to advanced fitness levels only?
No! HIIT workouts can be done at any fitness level. That is the beauty of HIIT workouts, you push yourself and workout at 110% for YOU. So my intensity may be higher or lower than yours. 

Why are HIITs more effective than other workouts?
First of all, HIIT workouts only work the way they were designed if you give it 110% in the workout periods. No slacking off! It’s a short interval of time. You must get your heart rate up so give it all you’ve got & enjoy the rest time. Because you are increasing your heart rate and getting out of breath, you are working in an anaerobic state, so you will continue to burn calories all day at a higher rate even after the workout is over!! (sign me up!) πŸ˜€

 Pin this workout for later!

 Photo Nov 18-2

 Tomorrow I am going to be sharing some DELICIOUS recipes and you will have a chance to enter to win an ENTIRE MONTH of free yogurt from Siggi’s! 

XOXO 
Stay Sweaty!
Sarah

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Lower Body Workout [SBFL Anniversary Workout Wednesday]

Happy Wednesday!!! As a part of my 1 year anniversary celebration, I am excited to share with you today one of my most popular workout videos from workout Wednesday. MEXICO

Workout Wednesday is technically not a year old, it was something I started doing a few months into blogging and I made it an official weekly tradition as of May 2015.  Click Here to Subscribe to get weekly emails with the workouts! It doesn’t cost you a thing! 

My style with making videos has changed since this video, so bear with me πŸ™‚ I used to make PDF downloads to go with the workouts that gave more detail, but people like the instruction in the video better, so I do that now. Anyway, check out this lower body workout, it is one of my favs and doesn’t require any equipment!!

To see the rest of my workout Wednesday posts click here πŸ˜€

From my original blog post: “Here is a PDF download of the workout, just for you! It gives instructions on how long to do the moves for based on fitness level & a description of the moves. As always, modify this to meet your needs!”

Try this workout with me and let’s get SWEATY!!

XOXO
Stay Sweaty!!
Sarah