Workout Wednesday this week is all about the core! Core workouts are functional fitness because we use our core every single day. Sitting or standing, our core is engaged and doing work. No matter what kinda exercise you normally do, whether it’s weight lifting or running, a strong core is important. Working your core is about more than just getting a six pack. When your core is strong, you’re less prone to inures.
This workout is made up of 8 core moves. Below the video I have recommended a certain number of reps for each exercise. You can do more or less depending on your fitness level. I recommend doing a few rounds of the moves, so repeat the 8 moves 2-3 times. Remember to listen to your body and modify when necessary.
The only piece of equipment you will need is a stability ball. If you do not have one, you can use a rag or paper plates as sliders and use those instead.
1) plank to pike – 10 reps
2) forearm plank to pike – 10 reps
3) spider planks – 10 each side
4) forearm plank hold – 30 seconds
5) side plank dips – 5 reps right side
6) side plank dips – 5 reps left side
7) bicycles – 10 each side, 20 total
8) sit ups – 10
Depending on fitness level, repeat this 2 or 3 times.
Let’s get sweaty!!!
Fun facts: 1. Did you know that a strong core helps you run faster? When you core is strong, your glute and hamstring muscles are able to do their work more effectively because they are not picking up the slack for your core!
2. Did you also know that your core is much more than just your abs? It is all your muscles in your mid section – your abdominals, obliques, lower back muscles, your latissimus dorsi and upper back muscles. This workout hits a lot more than just your abs, it works all the muscles in your core!
I cannot believe it is already November!! We are entering into the super busy holiday season. If you are traveling to see family, working tons of hours or your schedule is full of plans, parties, traditions, festivities and shopping — no matter what, it’s a busy time of year! With all the added fun, it makes it that much harder to fit everything in, especially a workout. Good news, there is a quick & effective solution: tabatas!!
A tabata is a workout that is 20 seconds work, 10 seconds rest for 4 rounds. That means each tabata round is only 2 minutes. If you repeat it 6 times, that is 12 minutes. No matter how busy your day, it is much more manageable to add in a 10-12 minute workout! Do it right when you get up in the morning, before bed or even on lunch.
Tabatas are extra awesome because they burn a lot of fat and tons of calories. They only work this way if you do them correctly: MAX effort for 20 seconds. It’s only 20 seconds so make sure you go as hard as you can! This effectively raises your heart rate and keeps it up even after the tabata is over, so you keep burning calories and fat through out the day. This makes it the perfect workout for this busy time of year.
Remember – 20 seconds work, 10 seconds rest X4
I like alternate each move for a total of 8 times in one set. I have paired up the moves below.
jumping jacks // skiers
burpees // jump squats
high knees // mountain climbers
If you do each of these tabata sets, this workout will be done in 12 minutes! I love to use this as a workout solution on a busy day.
The 5 moves in this workout are some of our favorites. We filmed this while we were hanging out having an “active girls day”. Stop, drop and try this workout now!! 😀
You may remember my workout partner, Carleeh from my blogfest post. Her and I met on Instagram, both lived in the same area and then ended up at the same blog conference. She is such a sweet and genuine girl. We have a lot of fun together! Be sure to check out her blog, www.mamarazzaonamission.com.
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 😀
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!
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 🙂
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! 🙂
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.
tricep push ups x 10
side to side push ups x 10
dolphins x 10
plank up downs x 10
tricep dips with toe touch x 10
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!
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.
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
Crab walks with optional leg extension
Runner lunge balance
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.
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.
This is a body weight workout so you do not need any equipment!
Do 10 reps of each. You may repeat for up to 3 rounds.
Runner Lunge L
Runner Lunge R
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!