Super Saturday II

Get ready, get set, GO!

Here's a quick full body workout for your weekend energizer!

Start with 50 jumping jacks. Stay on your toes and don't use momentum for your arms to really make them count!

Do 10 push-ups each against a wall, counter, and then floor.

10 squat jumps (All the way down and then high in the air pointing those calves!)

10 tricep dips.

50 Windmills w/squat. (Do windmills but going into a squat each time.)

20 single leg lunges: These are the lunges you do standing in front of a chair with one leg back on the chair.

End with The 100 (Lay on back, legs up off ground, head and shoulders up, arms pulse for 100...)

Repeat 3 times and then enjoy your weekend!

Ok, now seriously, I am doing some blogging work...be back next week.

Taking a break

Hi everyone,

I have to take a break for a little while so I can try to figure some stuff out on Blogger with archiving (and b/c I need a break from writing here....)

I should be back on in a week but there is plenty in the archives to keep you huffing and puffing while I am gone. :-)

Enjoy!

Do-It Yourself ABS

Anti-locking Brake Systems unlock your breaks by pumping them...some ABS cause break pedals to pulse.

We can do that ourselves! Yay!

Do one minute of each exercise:

1. The 100 (On back, legs out at 45 degree angle, head and shoulders up off ground, pulse hands 100 times next to legs.)

2. Standing with feet about shoulder width apart and keeping arms behind head you are going to bring your right knee and right elbow together (crunching your abs) 20 times. (Make sure you never put too much weight on right foot when it comes down...just toe will touch ground each time.) Go straight into right elbow to left knee for 20. Then do left elbow to left knee for 20 and left elbow to right knee for 20 reps. When you are doing opposite arm and leg, bring toes slightly back and out a little farther to increase the effort.)

3. Butterfly crunches: Laying on your back, bring your legs up and soles of feet together (like a butterfly stretch). Lift your head and shoulders off the ground so you are looking through your legs. Put arms through the butterfly stretch and as you are pulsing your arms and upper body forward, pulse your legs toward you just slightly. Do this for a minute.

4. Still laying on your back, bring both feet straight into the air. Let head and shoulders stay on ground while you slowly bring one leg down at a time, holding for a second right above the ground and then back up slowly. Alternate legs, 20 times.

5. Straight crunches: Laying on back, feet on the ground, knees bent, arms behind your head (or crossed over your chest) crunch up and down slowly. Do as many as you can for the last minute. Really focus on tightening those abs!

Super Saturday!

Get ready, get set, GO!

Here's a quick full body workout for your weekend energizer!

Start with 50 jumping jacks (yes, full jumping jacks, arms and legs both!) Stay on your toes and don't use momentum for your arms to really make them count!

Do 10 push-ups each against a wall, counter, and then floor.

10 slow squats: hold the squat low for a count of 5 each time.

10 tricep dips.

10 squat jumps (All the way down and then high in the air pointing those calves!)

Repeat 3 times and then enjoy your weekend!

Early Abs

Good morning. I am on time today! Yay!

We are going to do some ab hip thrusts. Look at this video to see how.

Now, go do 20 or so and see how that goes.

Now stretch and do the 100: Lay on your back and bring your knees to your chest. Hug them tight, releasing any tension in your lower back. Take 10-20 seconds to really breathe deep breaths. Release your arms and legs so that your feet are on the ground, knees bent, arms flat on ground at either side of your body.

Now, lift your arms off the ground, fingertips together and straight out, letting the energy flow from them. Tightening your abs, bring your head and shoulders off the ground. Begin to pulse your hands up and down (as if you are saying Hi, about 2-3 inch movements) and count 100 pulses. (Keep abs tight the entire time.)

Repeat both exercises 3-5 times.

Yay! You did it!

Legs, legs, legs!

Ok, here is an interesting one.

Standing with back next to a wall (not touching it) place fingertips gently on wall for balance. Raise your right leg straight out in front of you, trying to get it at a 90 degree angle. Keep fingertips on wall only if you need it. Hold for as long as you can. Release. Switch legs.

Now, raise right leg sideways, toes keep pointing forward. Hold at the top for a count of 5 then SLOWLY bring down (but don't touch ground.) Back up, count for 5, then slowly back down. Do as many as you can keeping in mind you have to do the same number on the other side! :-)

If you don't feel the burn, repeat both exercises again (and again and again). :-)

Make it count!

FitNiche Day

Today we are doing the workout at FitNiche.com (under Daily Workouts).

We are doing 50 push-ups.

TIP 1: Keep back straight by pressing weight backward into knees or toes.

TIP 2: Spread the 50 pushups out over the entire day, doing 5 or 10 at a time if you can't do all 50 at once.

Make it count!

Out of the AByss

Here are four strong exercises. Repeat them all in a row until your abs are feeling groovy, hee hee....

First, lay on your back, right knee bent, foot on floor. Put left ankle over right knee and bring right knee forward slightly (lifting that foot off the floor.) Now, left hand goes on your waist and right hand behind your head. You are crunching your right elbow to left knee. 20 crunches then switch sides for another 20.

Now, right foot back down (knee still bent) and bring your left leg straight up and grab your toes with your left hand. Reach your right arm in between the left leg and arm and pulse forward at the diagonal 20 times. Switch sides for another 20.

Still laying on your back, bring both feet straight into the air. Let head and shoulders stay on ground while you slowly bring one leg down at a time, holding for a second right above the ground and then back up slowly. Alternate legs, 20 times.

Finally, both legs straight in the air, reach both hands toward feet and crunch straight up, bringing upper body off the ground and back down. 10-20 times.

Yay, you did it!

Challenge: Throughout the day, tighten your abs as tight as you can, taking about 10 breaths, getting tighter with each exhale. Do this whenever you think about it.

Day of Stretch!

In case you haven't been paying attention, Sunday is our day to really focus on stretching our bodies....they have worked hard and deserve the rest. Take 5, 10 or even 15 minutes to really focus on getting rid of that tension! Click here for some ideas!

Make it count!

Two Legs a Day Keeps the Flab Away!

Today let's do 1 minute of squats with a kid on our backs. (Feet farther than shoulder width apart.)

Then do another minute of speed squats like this: Put feet back together. Stand in front of a chair in case you need balance. You are going to squat straight down and back up. Then squat down while jutting your bum to the right, back up. Now to the left, back up and back to straight down. Do it as fast as you can for the full minute!

Repeat both exercises 3-4 times.

YAY! You did it!

Better Late than Saggy!

Ok, I know it is almost 8 p.m. but I really have struggled getting to this workout today SOOOOO, here is today's AND tomorrow's workouts. You can do them both tomorrow. YAY! Double the fun!

Arms: Grab a milk jug if you have one, or some weights will do, hee hee. Hold the weight in your right hand. Step your left leg forward into a semi-lunge, left arm rests on your leg. Now do very slow tricep curls with your right arm: lift elbow back in line with shoulder and keeping it still curl your arm under slowly, and then back out, slowly. Do this for a minute OR use heavier weights (think full milk jug) and do as many as you can. Switch sides.

Now do as many wall push-ups as you can. Go until truly fatigued.

Abs: Lay on your back, legs in the air. Bring your legs to each side slightly (like a V). Bring arms between legs and crunch up. While you release, bring legs together and arms on the outside to crunch up. During the release, bring legs back to the side while you crunch in the middle, etc. One minute total.

Finally, do VERY SLOW bicycle legs, bringing legs as close to the ground as possible without actually touching. One full minute.

Now repeat it all until you are satisfied!

YAY! YOU DID IT!

(sorry again for the late workout....darn those kids!)

Windmill Lunges and Ski Jumps

Here are 2 exercises I found as part of an online Boot Camp Workout. Click here to see the entire workout; it's pretty good!

Side Lunge with Windmill Arms
Stand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into a side lunge and bring the left arm down towards the foot. Repeat on the other side, lunging from side to side and bringing opposite arm towards foot. The faster you go and the lower you lunge, the harder it is. Repeat for 16 reps on each side.

Ski Jumps
Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a squat. Jump back to the left and continue jumping from side to side (place a book or pillow on the floor to jump over for added challenge) for 16 or more reps.

Repeat these two until the 5 minutes are up.

Make it count!

Buns of Steel

Let's change it up a bit. Along with yesterday's ab workout, let's get those buns in shape as well.

Get on all fours, hands under your shoulders, knees in line with hands, back strong and abs tight. Straighten out your right leg so that it is in line with your back. Flex your right cheek and then release. Your leg will do little pulses up and down (but it is not a crazy amount of movement.) Do this for one full minute (60-70 pulses), then switch legs.

Drop down into child's pose to stretch the backside and then back onto all fours. This time bring your right knee towards chest and then push your leg out straight, holding in the extension before bringing knee back toward chest. Repeat 50 times per side.

Finally, come into a squat position, feet are a little past shoulder width apart. Put your hands behind your head. Squat down and then push up to the right bringing your left knee toward your right elbow, weight is on right leg. Squat back down and bring right knee to left elbow. Repeat for one minute.

Yay! You did it! Now do it again until you know you made it count! :-)

Ab-ologies

I apologize for being so late today! I worked out till my brain shut off this morning apparently!

ABS:

Start with the 100: Lay on your back and bring your knees to your chest. Hug them tight, releasing any tension in your lower back. Take 10-20 seconds to really breathe deep breaths. Release your arms and legs so that your feet are on the ground, knees bent, arms flat on ground at either side of your body.

Now, lift your arms off the ground, fingertips together and straight out, letting the energy flow from them. Tightening your abs, bring your head and shoulders off the ground. Begin to pulse your hands up and down (as if you are saying Hi, about 2-3 inch movements) and count 100 pulses. (Keep abs tight the entire time.)

Next do tree pose abs: Stretch body out. Now, legs are straight, laying flat on the ground. Bring your left foot to the inside of your right thigh (like you are doing tree pose laying down for those of you yogis out there). Bring your head and shoulders off the ground, keeping abs tight, hands hovering above your legs. Pulse hands for a count of 50, switch legs around and pulse another 50.

Repeat 2-3 times.

Make it count!

Push-ups Plus!

We are working on our arms and I was told, in an indirect way, we need to work them harder...ok then.

Get into push up position. (Try to do real push-ups for starters if you can...you can always switch later to modified on your knees.) Do 5 push-ups and on the 5th one hold your body an inch of the ground for a count of 5. Then continue to do push-ups, holding every 5th for a count of 5. Do as many as you can for a minute.

Switch to tricep dips, holding every 5th one for a count of 5.

Now shake your arms out and do 50 jumping jacks.

Repeat 3-5 times.

Make it count!

Apple Core Friday

Get ready to work your core, abs included. :-)

Power Thrusts: (Start by getting your head out of the gutter, this is a workout!) Feet together, squat down so that your hands are on the ground a little in front of your feet and a little wider apart than your feet. In one quick movement you are going to jump both feet back so that you are in plank pose and then jump them back to the squat. Make sure to keep your abs tight! tight! tight! so that you don't arch your back and break yourself! Do 10-15 of these.

Now lay on your back and do straight leg bicycle for ONE FULL MINUTE: Legs in straight in the air, lower one of the time, keeping head, shoulders and arms off the ground, pulsing arms forward just slightly. (You should remember these from a few weeks back.)

Now, back up and repeat 3-5 times!

Make it count and HAPPY FRIDAY!

Oh My! It's up to my thigh!

Standing close to a chair or counter, just in case you need balance, lift your right foot off the ground. While you squat down on your left leg, slowly reach your right foot back behind you while you reach both your right arm out in front of you. Keep your left hand on your left thigh for balance help. You are trying to get your left leg to bend as close to 90 degrees as you can (without knee going over toes of course.) Straighten back up, bringing arm in and right knee forward but not letting toes touch the ground. Do one full minute then switch sides and do another full minute.

No do one minute of SLOW squats: Legs shoulder width apart, feet facing forward, baby held out front (hee hee...only if you have to!) Slowly, slowly squat down to sitting position, hold a second and then go all the way into a squatting position (think: I have to pee in the forest...) Now slowly push back to sitting, hold, and then all the way back up. (If you have bad knees, do not go all the way into squatting...)

Repeat all of the above to your heart's content!

Yay! You did it!

Mostly Abs....

Ok, today we are doing abs but it will definitely work other things, coordination included: Good luck!

Standing with feet about shoulder width apart and keeping arms behind head you are going to bring your right knee and right elbow together (crunching your abs) 20 times. (Make sure you never put too much weight on right foot when it comes down...just toe will touch ground each time.) Go straight into right elbow to left knee for 20. Then do left elbow to left knee for 20 and left elbow to right knee for 20 reps. When you are doing opposite arm and leg, bring toes slightly back and out a little farther to increase the effort.)

Now go straight into some butterfly crunches: Laying on your back, bring your legs up and soles of feet together (like a butterfly stretch). Lift your head and shoulders off the ground so you are looking through your legs. Put arms through the butterfly stretch and as you are pulsing your arms and upper body forward, pulse your legs toward you just slightly. Do this for a minute.

Repeat both exercises 2-5 times.

Yay! You did it! See you tomorrow!

Arms

Today we will strengthen our arms.

Start by laying on your tummy, hands under your shoulders and feet together. Push yourself up to Plank pose so only feet and hands are touching ground. Make sure abs are engaged so that back is straight and does not droop. Hold for 20 seconds then lift your left foot an inch off the ground, holding for 10 seconds. Switch legs and hold another 10. Now bring yourself slowly down to the ground, holding for 10 seconds when you get about an inch from the floor.

Roll over and curl into a ball for a few seconds.

Repeat 5 times.

Peg Legs

Good afternoon and a very, happy Monday to you all!

Legs today, yay!

Standing in front of chair about a legs length away, your back towards the seat of the chair, put the top of your left foot on the chair, knee slightly bent. Bring your weight to your right leg and bend your right knee until it is at a 90 degree angle. Make sure your right knee does not go beyond your toes. Hold in the lunge for a slow count of 10. Come up for a few seconds and then repeat. 5-10 times then switch sides. (Try not to use too much of your left foot...a little is okay of course.)

Now, go to the other side of the chair. Put your hands on the back of the chair and move your body back so that you make an L with your body, your arms and back are straight and you are looking down at the floor. (Your abs are engaged and keeping your back from arching.) Put your weight on your left leg and lift your right leg about an inch off the ground. Keeping your hips level, slowly extend your right leg until it it parallel with your back. Slowly release back down (DO NOT PUT IT ON THE GROUND THOUGH!) and then extend back again. Do this 20 times, tightening your bum on the way up and releasing on the way down remembering to keep your back and arms and neck all in a line. Switch legs and do 20 times on that side too.

Yay! That's it! You are done.

Abs-alot

Ok, today's abs will be a little different.

Standing straight, tighten your abs as tight as you can. Imagine you are drawing everything in toward your belly button and your sides are squeezing in like a corset. Hold this, while continuing to breathe (try to get a little tighter with each exhale), for 10 seconds, then let go. Take a breath and repeat. One full minute. (Do it in front of a mirror if that helps.)

Get down and do 16-20 crunches of your choice. Then repeat the first exercise.

3-5 sets.

Make it count!

Animal Arms

Don't hate me for this one but you are going to feel silly....

Walking in place, bring your elbows to shoulder level, hands tucked into your armpits (like you are doing the chicken dance!) Slowly uncurl arms out to either side, squeezing triceps and then bring them back under your pits. Do this in a smooth controlled movement for ONE FULL MINUTE! (Use light weights if you must but you will feel this even without them.)

Shake out arms and let them hang at either side of your body. Still walking in place bring elbows up to shoulder level and hands into armpits and then slowly back down (kind of like a monkey!) Do this for one minute.

Shake out your arms and let's flap our wings! Do one full minute of jumping jack arms, slow and controlled.

Repeat each exercise 2-4 times and then top off with as many push-ups as you can do.

Let's show 'em you're a tiger! Hee hee...

YAY! YOU DID IT!

Legs: More of the Same!

No change in Washington today; this is just more of the same! Good luck!

If you have a child who can get on your back, get them in piggy back position. (Otherwise consider yourself lucky and do without!) Spread your feet hip width apart. Squat down slowly. Come back up slowly. Go up on your toes and back down. Squat to calf raises, one full minute.

Try to do this 5 times. (You can do it at different points throughout the day or all at once...)

Make it count! (You'll feel it tomorrow!)

Who's your abba?

Let's get to work on those abs today.

Straight Leg Scissors: Start by laying flat on the ground. Bring lets straight up in the air. Flex feet toward your head, lift head, shoulders and arms off the ground engaging your abs. Keep arms straight and still on either side of your body (off the ground), bring right leg straight down keeping abs tight, then left leg goes straight down as right leg comes back up. Be slow and controlled. One FULL minute!

Rest for 30 seconds and do it again. 4-5 sets.

Make it count!

Arm-Me wife!

Hear me ROAR! (Arms today, obviously...)

Walking in place, hold your arms down, squeezing your upper arms slightly against your body. Bring both fists up, squeezing your biceps at the top and then lower. This should be a fairly fast movement. Do 1 full minute.

Go directly into punching bag arms: Bring fists up, one in front of the other, elbows at shoulder height. Circle your fists around each other as fast as you can, circle them 30 seconds one way and then 30 seconds the other way.

Go directly into 1 minute of upper cuts. Try to bring fist close to ear each time (right fist, right ear) without knocking yourself out! These should be quick, but not so fast that you miss out on squeezing your bicep at the top.

Now, shake those arms out and repeat: 2-4 times.

Make it count!

Next Stop: Leg Avenue

Today, we are aiming for lingerie worthy legs!

Stand with feet slightly farther than shoulder width apart, toes pointed forward, hands on waist. Squat straight down, hold for a second. Come up bringing your right leg off the ground and straight out to the side (as far as you can go while still standing straight up and down). Bring leg back down and go straight back into a squat, hold a second and then come up bringing left leg straight out to the side. Repeat this for a minute, one leg than the other.

Shake your legs out and then do as many calf raises as you can in one minute.

Repeat 3-5 sets.

Make it count!

Day of Stretch (plus abs...)

Ok, today we are going to be kind to ourselves and stretch those muscles we have been working so hard on! BUT FIRST, let's do some abs!

Laying on your back, legs straight up in the air, cross your ankles and point your toes (think ballerina!) Now, lift your hand up toward your feet, tightening abs and lifting shoulders and head off the floor. Now, very quickly (but controlled) uncross feet and cross the other way...(right over left, then left over right) keeping toes pointed. At the same time, pulse those arms up toward your feet. Do 30-45 seconds.

Fully stretch your body out on the floor, arms and legs going in opposite directions. Then repeat ab exercise. 2-3 times.

Now, take some time to really stretch those muscles...remember to breathe deeply and give yourself a pat on the back...you've been working hard!

Bum Bum Bum Buuuuuuuuuuum....

Let's change it up a bit and work on our bums!

Standing in front of a chair (in case you need help with balance) with your feet about shoulder width apart, bend your knees slightly (so you look like a downhill skier!) Try to keep abs engaged and back straight, knees don't go past toes. Now, put your weight on your left leg, point your right toe out to the side and bring your right foot so that the instep is behind your left heel, foot hovering above the ground about an inch, (right knee is bent out to the side). Flex your right glute to lift the leg up and back. Don't arch your back but bring your leg far enough to feel the bum really tighten. Lower down to left heel, without touching ground. Repeat for one full minute. (The less you use the chair for balance, the more you work your left leg as well.)

Switch sides.

Repeat 3-5 times.

Make it count!

Arm Alarm

Ok, arms. Ever read the book, "Are you there God, it's Me Margaret?" It was a great book for the pre-teen girl about a girl who wasn't developing breasts fast enough (shoot: Are you there God, it's me Karen?!) Today's exercise is reminiscent of that book....

Standing with legs apart and arms out to the side, bend your elbows to 90 degree angles and bring arms together, almost to touching, and then back out, keeping the bend in your elbow. Really work on stretching out the chest on the way back out too. (You can use light weights, or grocery products, for resistance if you need to.) Do one full minute, remembering not to let momentum carry you. (This is about 30-50 reps.)

Now, bring arms straight down to side, palms facing forward. Squat partially down (not a full squat!) and lean forward slightly. Squeeze your shoulder blades together so that your arms are back behind you a bit. Squeeze your triceps. Keeping your upper arm still and tight against your body, curl your arms so that your hands come to your shoulders then take them back behind you again, squeezing those triceps. Do one full minute! (Again, use light weights if you feel the need.)

Repeat both exercise 3-4 times.

Make it count!

Ab Fest

It's Ab Day, like it or not!

Today we are taking it slow and easy since some Olympians are still recovering from the recent stomach bug!

Lay on your back, hug knees to chest. Keep right leg hugged to your body, slowly extend left leg straight out and down to about an inch over the ground . Hold for a count of ten before slowly switching legs. Hug left knee to chest, straightening our right leg to one inch above ground, hold for another count of 10. Do 16-20.

Stretch body out. Now, legs are straight, laying flat on the ground. Bring your left foot to the inside of your right thigh (like you are doing tree pose laying down for those of you yogis out there). Bring your head and shoulders off the ground, keeping abs tight, hands hovering above your legs. Pulse hands for a count of 50, switch legs around and pulse another 50.

Relax.

Repeat those two exercises 3-5 times.

Make it count!

Armed and Ready

I apparently missed posting yesterdays arm work-out. Here it is for those of you who were scratching your heads, wondering what on earth to do. ;)

Today we are going to do 3 push-ups. (Yes, you read that right.)

Get into push up position (plank pose), NOT ON YOUR KNEES. Hand should be under shoulders, arms straight, legs together, abs tight. Hold it for 30 seconds.

Slowly lower yourself down to about 1 inch off the ground. Hold it for 30 seconds.

Release, all the way to the ground. Get up, do 50 jumping jack arms (my favorite).

Now, repeat until you have done it 3 times. If you need more, do as many regular push-ups as you can afterwards.

Make it count!

Yoga Squats

These are some squats (courtesy of my yoga teaching friend). Try to do 3-5 sets.

Start with legs hip width or wider apart, keep feet in line with knees so feet are probably pointing slightly outwards as you squat down and arms comfortable at your sides.

This is how you do these yoga squats:

1. Inhale arms out to the sides and overhead, bring palms together, fingers pointing upwards.
2. Exhale, squat down as you slide the arms down so that hands are in front of chest, keeping palms together (you should be in your squat at the end of your exhale).***
3. Inhale, stand back up with arms overhead (if needed you can place the hands on the ground to help push up).
4. Continue, inhaling and exhaling, up and down, do at least 15.

***Note: you can add a kegal squeeze while you're in the squat, so I would stay in the squat, take a breath while you do a kegal exercise, then continue from #1 again, coming up on the inhale.

Make it count!

Abbey Road

Abs and core work. Let's go!

Get on your back, knees bent and together. Arms should be laying on ground down next to you. Lift shoulders and head off the ground by tightening ab muscles. Try to keep chin to chest so your neck doesn't stress too much. Lift your hands slightly off the ground. Very SLOWLY pick toes off the ground and roll your knees in SLOWLY toward your chest. SLOWLY roll toes back down, barely touching ground. Repeat...make it slow and make it count. Do 16 reps. (This won't feel like too much but it will work your abs and core!)

Turn over onto your right side. Lay your head on your right arm. Bend your knees so that you look like you could be sitting in a chair (only you are laying on your side...) Straighten your left arm, over your legs and lift head and right shoulder slightly up. Pulse your left arm over your legs, tightening the side of your body. Again, this is a very slight, tiny movement but it will work you! Do 16-20 reps. Relax down. Now do the same movement but with your left leg straightened out, hovering above the ground.

Switch sides.

Repeat all 3 exercises 2-3 times.

Make it count!!!

"Her Majesty's a pretty nice girl,
but she doesn't have a lot to say
Her Majesty's a pretty nice girl
but she changes from day to day"
(From "Her Majesty" on the Beatles album Abbey Road)

Emergency Legsit Only

OK, legs. Here we go.

Standing straight, chair in front of you in case you need balance support, put you weight on your left leg and raise you right foot off the ground one inch. Lift right leg out sideways as far as you can go without slouching body to the side, keeping bum and abs tight. Lower down. Do 30-50 reps without putting foot on the ground. (You will feel a lot of this in your standing leg as well!)

Shake legs out, switch sides.

Shake legs out. Now, spread your feet about 3 inches past shoulder width apart. Turn toes out, as if you were a ballerina. Squat down keeping bum turned under. Place hands either lightly on your knees or hold them out front (again, think ballerina). Stay in the squat position for 1 MINUTE! Carefully stand back up and stretch your legs.

Repeat the above 2-3 times.

Yay! You did it!

Variation on Plank (Abs+)

Today we will do abs via variations on Plank Pose.

To do Plank Pose, lay on tummy. Bring yourself to your forearms, feet turned under so that your body is off of the ground, abs tight, hold for one minute.

Relax in child's pose. (Get yourself into a ball on the floor, legs under you, head down.)

Now, go to Plank again. This time, lift your right foot off the ground about 2 inches. Slowly move leg out to the right and back in. Repeat, out and in, keeping abs tight, one minute.

Child's pose.

Plank pose, left leg up off the ground. Move out and in, one minute.

Repeat all three exercises as many times as you can.

MAKE IT COUNT!

Look Ma! No Legs!

Today we are doing jumps.

Stand with your feet together, arms out in front of you. Squat down to seated position. Jump up, point toes in air. ON the way down, spread legs so you land with your feet slightly farther than shoulder width, feet pointing forward and come all the way down into a squat. Immediately jump from there back to starting position. Jump back and forth like this 16-20 jumps.

Rest for a minute and repeat 3-5 times.

That's it! Make it count!

Fab Abs

On to our tummies today!

Ok, here's a standing movement. Stand next to a counter top. Place right hand on counter for balance support. Put left hand behind head as you would for crunches. Put all your weight on left foot, pick right foot off ground slightly. Now, tighten abs and crunch your body together bringing right knee up to left elbow. Keep abs tight even as you lower leg all the way to an inch above the ground. Do this for one full minute and then immediately switch sides for another full minute. (Try some slow and some fast to see what seems to work best for you and stick to that!)

Now get down and do 50 crunches however you like to do them most.

Repeat above exercises 2-5 times (however much your time and kids allow.)

Make it count everyone!

Stay out of ARMS way!

We are on Arms. A little birdy mentioned we need to do some biceps. Grab some light, light weights (or your can of Ravioli!) and let's go!

Standing with feet about hip width apart, knees slightly bent, raise arms straight out to the side, palms up, holding weights. Keeping elbows at shoulder level, curl weights slowly all the way to shoulders and back down. Try to keep elbows even with shoulders and don't let momentum move your arms...go fairly slow both down and up. Repeat for one full minute.

Put weight/can down and shake out arms.

Bring arms back up, no weights, and do a minute of forward punches (uppercut style where you would be hitting someone under their chin.)

Repeat both exercises 3-5 times.

Make it count you guys!

TGIA

Thank God It's Ab-day!

Sit down on the ground with your knees bent. Lean back so that you are resting on your forearms, knees still bent. Tighten your abs and bring left knee to chest. Keeping abs tight, stretch right leg out so that it is straight and foot is about an inch off the ground. Now, do bicycle legs just like this. (Right knee to chest as left foot extends out straight and then back to start position.) Make sure to keep abs tight at all times. Try to do a full minute but at least aim for 20-30 (60 if you are in good shape!)

Now, stretch your entire body out on the ground, arms overhead, legs straight out. Pull your knees to your chest and feel the tension release out of your lower back.

Laying on your back still in a neutral position, extend your arms over your head so that they are touching your ears and in a dive position. Bend your left knee, keeping foot on ground. Bring your right leg straight up as tighten abs and bring your arms and head up to meet your foot. Relax back down, keeping foot off of ground. Do 10-20 crunches on each side.

Repeat the two different exercises until your abs scream STOP! (Unless they are just lazy and then push them until they pass out!)

YAY! GOOD JOB!

Leg, oh my Leg, oh!

Today we are on Legs! (Are you ready?!)

Stand behind a chair or sofa, FEET TOGETHER. Lightly place hands on chair back. Squat down as if sitting, careful to keep knees right over toes, but don't let knees go beyond toes. Push back up. Do this as fast as you can for one minute (40-60 squats)

Now, stand with feet about two inches farther than shoulder width. Bend knees slightly. Curl right leg behind you so that your foot touches your right bum cheek. Step down and curl left leg up, making sure to keep slight bend in both knees. Do this as fast as you can for a minute...really move it! You can go faster than you think! (60-100 curls!)

Repeat the two exercises 3-5 times!

Make it count!!!

Push-Up Trio with a Twist

Today we are going to work our arms for 5 minutes. Ready?

Find a wall. Stand about 3 feet in front of it. Place hands against wall, shoulder width apart. Extend right leg behind you, pointing toe and squeezing your bum muscles. Do as many wall-push ups as you can (stopping at one minute.)

Relax with 20 jumping jacks.

Find a sturdy chair, (countertop, side of tub, car bumper or other such object) and do as many push-ups as you can with your right leg extended up and off the ground.

20 jumping jacks.

Now do as many regular push-ups on the floor as you can with your right leg extended off the ground (you can still be on left knee for a modified push-up.)

20 Jumping Jacks.

Repeat all of the above with the left leg extended instead until you can go no more!

Note: Make sure to keep abs tight for this so that you don't arch your back.

Make it count everyone!

Absent Abs? Try these!

Abs today....good luck!

Lay flat on your back. Bend right knee, keeping foot flat on floor. Lift left leg 2-3 inches off the ground. (Be sure to tuck your bum under and keep your back flat against the floor.) Tightening your abs, bring your head and shoulders off the ground with arms out in front of you, one on either side of bent knee. You are going to pulse your abs in tiny crunches so that arms move slightly forward and back with each pulse. Remember to keep your left leg off the ground. Do 1 minute (about 100 pulses.)

Stretch body out in either direction. Change sides (left knee bent, right foot off ground.) Do 1 minute or 100 pulses.

Do 2-3 sets. You should feel this...

YAY! Good Job!!!

Legoland!

We are on Legs today.

Pick a child, most likely your lightest one (or you can use ankle weights or a bag of potatoes...I am using Liam, weighing in around 15 or so pounds although usually I would go with Lily at 28 lbs)

Laying on your back, bring your knees in the air, feet down. Have child lay against shins. Bring your feet up to a 90 degree angle, keeping child centered on legs and then back down (feet do not touch ground.) Be slow and deliberate; do not use momentum. Do 15-30 reps.

Now set child aside. Lay on your right side and bring legs to a 90 degree angle so your body makes an L shape on the floor. (Legs are straight out and feet are flexed. You can lay head on arm if you like.) Raise Left leg, up and slowly down, 10-20 times. Change sides.

Repeat above exercises 3-5 times.

Yay! You did it, again! Good work!

Arm-or All

Hi girls,

Today we are working arms. This workout is less about strengthening and more about toning. You will need either 1 to 2 pound weights or two canned goods (I am using Lite Sliced Bartlett Pears!)

With cans or weights in each hand, press your upper arms against your body, forearms facing out. Lift weights (both hands at the same time) all the way up, elbows should stay against the body, and then down. You will do this for one minute and should be going quick enough to do 50-60 reps. (Don't let your arms go wild but definitely try to move quickly.)

Now hold your arms (and cans) down to your sides, press upper arm against your body and move them up and down like you are running, really squeezing when they are going back behind you (you should feel this in your triceps!) Again, one minute total.

Lastly, bring elbows up so that they are in line with your shoulders and punch out, moving slightly across your body, right then left repeatedly for one minute. (Keep elbows up.) You should be able to get in 60-90 punches.

Challenge: Do above exercises back to back 3-5 times

Good Job!!

Better Late then Never Abs!

Hi girls,

It's 2 p.m., do you know where YOUR abs are? You may want to hold on tight for this one. (Unless you have a rock solid tummy then you can breeze on through!)

Start flat on your back, feet straight in the air, hands lightly behind your head. Slowly open your feet to either side (a straddle in the air) and then back to center. As your feet come together again, bring your head and shoulders and bum off the ground, crunching everything tight. Do this 20 times.

Now, stay on your back, feet straight in air. Lift your head and shoulders off the ground by tightening abs. As if walking, pull your right knee toward your head, push it back up; then left knee down and back up (keeping abs tight and upper body still in the air.) 10-30 reps depending on your fitness level...if you start feeling too much strain in your neck, take a break.

Lastly, keeping legs straight in air, drop one slowly down about 3 inches off the ground, then out to the side, back in and back up. (You are making an L shape). Switch legs. Make sure to keep abs tight and don't let back arch! Do this 10-20 times.

Now, repeat the above 3 exercises, 3-5 sets.

Have a great Friday night! I'll be back tomorrow!

Legs-ersize

Time to do some more leg work!

I want you to pick up your lightest child, get into squat position and do 20 squats. (I recommend having them ride your back if they are old enough.) If you can't do this holding a child, do 30-40 squats instead.

Get down on your back, legs in the air and do 10-20 bicycle rotations, keeping abs tight.

Now find a wall, put your back against it and lower yourself into sitting position so that you are sitting with your back pressing into the wall. Hold that for one minute.

Repeat the above three exercises 2-4 sets.

Good Job!!

Arm trio

Ok girls. We are going to give our arms a good workout!

Start by warming up with 1 full minute of quick moving jumping jack arms (just like it sounds...do just the arms of the jumping jacks...like a bird flying....for a full minute...)

Now go straight into push-ups...as many as you can for a full minute! (Drop to modified push-ups on your knees if you need to!)

From there go back to a full minute of jumping jack arms.

Now find a good place for tricep dips (a chair, side of tub, countertop with feet up on chair perhaps, etc) Do a full minute or as many as you can. (Here is a you tube video if you are a newby!)

End with one more full minute of jumping jack arms and you are DONE! YAY!

Challenge: Do the entire routine 2-3 times! Good luck!

Phenomenal Abdominals

Ab time again! Yay!

Today we are going to do "The 100" (for you Pilates Fans) in three different ways!*

Lay on your back and bring your knees to your chest. Hug them tight, releasing any tension in your lower back. Take 10-20 seconds to really breathe deep breaths. Release your arms and legs so that your feet are on the ground, knees bent, arms flat on ground at either side of your body.

Now, lift your arms off the ground, fingertips together and straight out, letting the energy flow from them. Tightening your abs, bring your head and shoulders off the ground. Begin to pulse your hands up and down (as if you are saying Hi, about 2-3 inch movements) and count 100 pulses. (Keep abs tight the entire time.)

Release, bringing knees to chest, take a few breaths and put your legs all the way flat to the ground, arms going the opposite direction to really stretch those abs. That's 1.

Bring arms back to side of body, lift legs into air so that knees are bent as if you are sitting (right angle to your body). Lift arms, head and shoulders off the ground by tightening abs and pulse hands for another 100.

Release and stretch out. That's 2.

Now, bring arms back to your sides, legs straight into the air either straight up and down or at a 45 degree angle (or somewhere in between), depending on your fitness level. Tighten abs, raise arms, head and shoulders and pulse hands for another 100.

Release, stretch out and you are done! Yay! EXCELLENT WORK!

Challenge: Go through the entire routine again 2-4 sets (all at once or throughout the day.)

*If you have no idea what I am talking about, view this video from TauMed Health.

Lots-a-Legs

Get down on all fours (in crawling position). Lift right leg straight up, keeping back straight and abs tight, lower leg slowly to ground, gently tap foot and bring back up. Repeat for 1 minute. Switch legs.

Rest for 30 seconds in child's pose (sitting on knees, bring head to ground, hands either stretched out on floor in front or behind you.)

Get back on all fours. Lift right leg straight up. Tighten abs and bum as you curl foot towards your back (working the hamstring.) Do 1 minute of VERY DELIBERATE AND SLOW curls. Switch legs.

Rest in child's pose.

Get back on all fours. Lift right leg straight back. Tap toe on ground and this time bring knee to chest, kick leg back out then tap toe again and repeat. (Toe tap, knee to chest, leg back out, toe tap etc...) These are quick motions but make sure to keep abs tight and don't arch back. 1 minute per leg.

If you need more challenge, repeat the above 3 exercises back to back 3-5 times!

YAY! You did it! GREAT JOB!

Shoulder Sculpting

Let's get those shoulders in shape!

You are going to walk in place while doing these.

Start walking in place, arms straight out to your side, fingertips pointed strong, as if energy is flowing out of you. (I call these airplane arms with my kids!)

Slowly move arms in small, quick forward circles. Do this a FULL minute then switch the way of the circle and do another FULL minute. Drop arms and shake two or three times.

Now, bring fists close to ears, elbows straight out to side. Push arms up, opening hands and bringing them close together above your head. Bring arms back down as hands close into fists again. Do this 30 seconds to a minute.

Now, repeat all of the above for a total of 2-5 sets.

Challenge: Do it again later in the day! Your shoulders should be fatigued when you are done.

YAY! YOU DID IT!

Abracadabra Abs!

Lay on your back, feet straight up in the air, hands lightly behind your head. Keeping legs straight, scissor your legs back and forth while bringing opposite elbow toward knees. The larger the leg movement, the more your abs work but be careful not to arch your back.

Do 20-40 reps.

Stand up and do 20 windmills. (Legs apart, making a triangle with the floor. Arms straight out to the side. Bring right hand down to left foot and back up. Then left hand to right foot, etc.)

Repeat the two exercises until the time is up. 3-5 reps each.

Yay! You did it!

Leg toners

Start in a lunge position, right foot flat on the ground in front of you and your left foot behind (on the ball of the foot so most of your weight is on the other leg). Jump up, changing foot position in air so that you land with left in front and right in back. Upon landing immediately repeat the jump. Move your arms as if you were running in stride with the jump. Do 16-20 jumps.

Rest with 20 calf raises.

Now stand with legs apart, in squat position. Put hands straight out in front of you as you squat down. Jump up so that legs come off the ground and point your toes at the top to flex your calf muscles. Land, coming all the way back down into a squat. Do 10-15 jumps.

Rest with 20 calf raises.

Repeat both types of jump with calf raises in between. 2-4 sets.

Good work!!!

(Thanks to the Daily Workouts at FitNiche for the lunge jump idea!)

Arms

We are briefly working arms today but I think it is time for a good stretch!

Stand with your right shoulder facing a wall. (You should be a good few feet away from the wall so that when you lean against it you are at a slight angle!) Put your right hand against the wall a few inches under shoulder height. Bend your elbow, lowering your body weight into the wall like a push-up. You should feel this mostly in your shoulder. Push up and repeat 10 times.

Switch arms. Do 3-5 sets.

Follow this with side balance pose.

Now, take the rest of the time to really stretch. You've been working hard the last few weeks and your body needs some good stretching. Here are some more ideas for stretching.


Great Work!!!!

Absolutely Abs!

It's Abs day again: Here we go!

Start in standing position. Arms up so that elbows stick out at shoulder height and hands are touching neck slightly. Bring right knee up towards left elbow, crunching body in on the way up. Try to get knee above belly button to really work abs. Un-crunch yourself, bringing leg down so that toe taps ground and then crunch back up. Repeat this movement 40 times. Switch legs.

Lay down on the ground. Do bicycle crunches: Lift head off the ground, gently supporting neck with hands, bring right knee to chest while you extend left leg out (keep leg off ground). Slightly lean left elbow to right knee before switching sides. Do these for one minute. (And if you have a baby-scarred belly like me, feel free to close your eyes and imagine your tummy as it was pre-kids!)

Jump back up and repeat both exercises. (3 sets each.)

YAY! YOU DID IT!

Arms and Heart

Ok Olympians, today we are doing arms and a little heart. :-)

Start with 50 jumping jacks.

Drop down to the ground and do 10 modified power push-ups. (Get into push-up position on your knees and when you push up, you are pushing off the ground so that both hands come off the ground.)

Repeat: Jumping jacks then push-ups, 3-5 sets.

Yay! Great work!

Legs

Standing to the side of a box (or any stable object that's 6 to 12 inches high, like a stool or something) place the foot closest to the box on top of the box. Use the leg on the box to raise the body until the weighted leg is extended, then lower to almost starting position WITHOUT TOUCHING GROUND. Perform 10 reps on each leg.

Now stand in front of a chair so that you can put left leg back, top of foot resting on chair. Squat down on right leg, keeping knee in line with toes. Push back up. Repeat 10 times and switch legs.

Now, repeat both exercises but quicker.

Repeat again VERY VERY SLOWLY. (If you need more of a workout, do both exercises until you can't feel your lower body, hee hee hee....)

Make it count!

Abs

Olympians don't get days off!

We are working abs (plus some).

Lay on your back, legs straight out. Bring your right leg, bent to your chest. Raise your left foot off the ground. Very slowly and deliberately bring left knew too chest while straightening out Right leg. Feet do NOT touch the floor but come to about an inch from the floor.

This is SLOW and DELIBERATE! Do 20 reps.

Get up and we are going to do 20 kicks. Stand straight up, keep abs tight. Bring right knee up belly button height or higher, kick forward from knee. Put leg down and do left leg. (If you feel muscle tightness in your hamstrings, stop to stretch first.)

Now, repeat the two exercises two more times.

Make it count everyone!!!!

Speed Squats

Stand with your feet flat and positioned slightly more than hip-width apart. Cross your arms over your chest and align your head with your upper body. Slowly squat until your thighs are parallel to the floor or as close to parallel as you can comfortably get them. Keep your torso straight and don't let your knees extend over your toes. Perform this exercise as quickly as possible using the proper form.

GOAL: 3 sets of 25 followed by 1 slow set of 10 with a 2 second pause at the bottom.

CHALLENGE: If you want to and difficulty, you can use bands by placing them under your feet with the handles held shoulder high. Be sure the bands are placed behind the elbows. Have fun!

Courtesy of FitNiche

Arms

We are back to arms today. We are going to do a dip mix.

Aim for 40 dips. Seriously. Here's the way:

Find a chair or step or something you can do a tricep dip on (Iuse the side of my tub). Put your hands on the chair so that you are facing away from it, hands are pointing out, elbows back. Legs should be out in front with your knees bent. Do 10 dips.

Relax by doing 20 windmills: Legs are a little farther than hips width apart. Arms are stretched out to either side. Bring your right hand to left foot trying to keep legs and arms straight. Come up. Bring left hand to right foot. Come up straight.

Now, back to dips. This time, raise your right foot off the ground. Do 10 dips.

20 Windmills.

10 more dips, left foot off the ground.

20 windmills.

10 more dips, this time, keep legs straight, no bent knees.

20 windmills.

YAY! YOU DID IT!

Core Training

Today we are working a bit of the core.

Get into Dolphin Plank Pose (for you yogis).

You should be on your forearms with legs extended back: (push-up position except on forearms.)

Bring your right foot off the ground. Slowly bend your knee underneath your body toward your left shoulder, then push your leg back out and slightly to the right, keeping abs tight and careful not to hyperextend your back. Repeat 20 times and then change legs.

Do 3-5 sets.

NOTE: If you can't do this move on your forearms, you can do regular plank pose (the upper half of a push-up) and still get the motion in.

Make it count ladies!

Calf Muscles

Calves! Yay!

Start with doing 20 calf raises.

Next, spread your legs into squatting position (slightly father apart than your shoulders) squat down and then jump out of the squatting position using your calf muscles (as well as everything else) pointing your toes in the air. Come back down into squat position resting hands on your thighs. Repeat 10-20 times.

Repeat raises and jumps for the 5 minutes, or until your legs are too tired to move (hee hee hee...)

Oh, and you might want to stretch afterwards...these tend to be a little unforgiving in the morning. :-)

Push-up Trio

Today we are going to work our arms for 5 minutes. Ready?

Find a wall. Stand about 3 feet in front of it. Place hands against wall, shoulder width apart. Do as many wall-push ups as you can (stopping at one minute.)

Relax with 20 jumping jacks.

Find a sturdy chair, (countertop, side of tub, car bumper or other such object) and do as many push-ups as you can.

20 jumping jacks.

Now do as many regular push-ups on the floor as you can (knees bent are okay too!)

20 Jumping Jacks.

Repeat all of the above until the 5 minutes is up or you can go no more!

Make it count everyone!

Stretch

If you are like me, you follow the Olympics with excitement and a bit of envy... Look at their fitness level! The shape and tone of their bodies and muscles! Wow! And of course, you may have also heard the story of Dara Torres, 41 years old mother of a toddler, deciding to make another Olympic go b/c she needed something to do to keep herself fit during her pregnancy! (And then taking home several Silver Medals!) What inspiration! Or what about the inspiring story of Oskana Chusovitina, (who won the silver medal in vault), a 33-year-old mother competing in her fifth Olympics. She dedicated the medal to her 9-year-old son, Alisher, who has leukemia.

So, in honor of the Olympic moms and moms everywhere, I have decided to start the 5-Minute Olympian. You can do these even with kids running about. It will be just enough to make you feel like you did a little something (perhaps give you that extra afternoon boost!), which is better than nothing right?! And who knows, it may just make you feel a little like an Olympian!

Okay, today's is easy: Spend 5 minutes stretching your legs and back. Seriously. Think: Quads, hamstrings, calves, spinal twists. Need some ideas?

Each moment can make a lasting impression on our bodies and lives! Let's make it count everyone!