Free Workout Friday: Cardio, Core and Arms

Great workout today and there's lots of ways to make it your own!

First, grab a stability ball.  If you don't have a stability ball, it doesn't mean you can't do this workout.  Substitute a BOSU if you have it (round side up).  If you don't have either of those, use the first (or second, for more advanced) step on your stairs going up.  If that's too hard, just do it on the ground, and you'll still get an amazing workout, just without the instability that the ball offers.

Second, warm-up appropriately, at an easy, conversational intensity.  You may want to slightly increase your intensity towards the end of 5 or 10 minutes.  Don't feel ready, yet?  Add another 5 minutes to thoroughly warm your muscles.  Remember, the older you are, the more minutes you should add to your workout.

Third, complete the plank and pushup part of the workout.  This is where you make the workout yours.  Put your stamp on it with your way of doing it.  Use a ball for more instability.  By simply moving the ball further from your midsection (towards your feet), you'll become more unstable, and will thus challenge your core more.  Continue to make the workout your own by completing the plank for however long you can do it, and/or by doing as many pushups as indicated.  Whatever you do, record your moves - how many and how long - because this will become your personal baseline, from which you can compare your increasing fitness levels, the more you do this workout!

Finally, when you're either out of time, or exhausted, cool-down and stretch lightly.  Grab a drink of water and give yourself a high five, because you're one step closer to being 365fitt!

What other workouts would you like to see?  Send me an email, and if I feature your request in a Free Workout Friday, I'll send you a 365fitt T-shirt!

Living 365fitt,
Kathy

ps.  This is a great workout to get you ready for any of our 365fitt Healthy Active Living Trips to Captiva, Sanibel or the Rocky Mountains.  Check them out at 365fitt.com.

Free Workout Friday: Another Great Total Body Circuit Workout

Get your Free Workout today with a Total Body Circuit that has a lot of variety!

It feels great to do a total body workout, one that leaves your legs as tired as your arms, and your core just as fatigued.

The goal is to get through each set, with as little as rest as possible.  (Want to challenge yourself?  Time each section and record it in your logbook.  Next time you do the workout, try to do it with less rest and you'll know you're getting stronger!)

If you're new to working out, you might do just half of the exercises and give yourself some rest in between each exercise.  As you get stronger, add another exercise, or decrease your rest.

Short on time?  Do two out of the three sets.  Choose upper and lower body today and complete the core workout tomorrow.  Want to double up on core tomorrow?  Simply repeat the entire core set again, or for a real challenge, complete 2 minutes of each exercise.

If you're not sure of any of the exercises, leave me a comment, and I'll post a picture, or a short video.  Have a great day and a great workout!

Live 365fitt,
Kathy

ps.  Check out more free workouts, under resources, at www.365fitt.com, or on Pinterest!

Free Workout Friday: Best 10 Minute Quad Workout

Do you want legs like a thoroughbred?Do you want strong thighs, with definition?Do you want to keep your knee joint strong?

Then, do this workout a couple times a week!

Squats are one of my favorite exercises, because, like the plank, it can do so much for the body.

NOTE:  Many people avoid squats because they say it hurts their knees.  In fact, most people that I have checked, are doing squats incorrectly.  When done incorrectly, often the knee protrudes beyond the toes, putting direct and downward pressure on the kneecaps.  OUCH!  That hurts.  

To prevent that from happening, please make sure that you stick your buttocks way back, like you're going to sit in a chair.  Make sure you can see your toes, but keep your chest lifted as much as possible.  From the squat position (see picture), press upwards to standing.  Make sure you are pressing through your legs (think, heels).  

• Primary movers:  your thighs, or quadriceps muscles.  
• Secondary movers:  your buttocks, hamstrings, calfs, shins, low back, abdominals.

There are a lot of ways to add difficulty or variation to the squat. 

You can add equipment, such as a BOSU or an INDO Board, to add elements of balance and core.  Simply do your squats while standing on these pieces of equipment.

You can add arm exercises, using just arm motions, free weights, or therabands.  The most common exercises include a front and lateral extensions, an overhead raise, or a bicep curl.  

Finally, you can add a plyometric element to your squats.  Plyometric squats include a powerful rebound, jumping as high as possible and landing with a "soft" or slightly bent knee (to absorb the shock into the muscles, not the knees).

Enjoy your workout today!

Live 365fitt,

Kathy

365fitt is about training for the event called LIFE, focusing on physical, nutritional and emotional wellness through lifestyle adaptations.  Kathy is available for personal training and wellness consultations and corporate wellness.  365fitt invites you to participate in a Healthy Active Living trip to incredible destinations.  Please visit 365fitt for more information.  Live 365fitt!

Free Workout Friday: Total Body Workout Plan

Free Workout Friday!

Today, you get a Total Body Workout, AND, you get a plan.

Most people don't succeed because they don't have a plan.  But, with a plan, you CAN succeed.

All you need to do is make time for your workout.  And, you have to, because it's that important for your health.

With this workout, you get the key components of fitness:  a cardiovascular plan, a strength plan and some stretching.  This is a great simplified workout!

For starters, you have to do some cardio.  3-4 days at a minimum - more is better.  Beginners can get started with 20-30 minutes 3-4 days a week, while people that have a base level of fitness can ramp up either the duration (time) or intensity, or frequency.  I've included one day a week as a longer easier workout - because endurance is important for your overall health.  Enjoy that day out.  Explore the great outdoors with a hike, kayak, bike, or long stroll with your family.

Now, a couple days a week, you should do some strength training.  Why?  Because you can lose muscle mass rapidly.  Your muscles are integral to keeping your joints strong.  Strong joints like knees, hips and shoulders mean that your body won't hurt so much and you'll be able to do the cardio (see the previous paragraph).  So, get started with an plan that targets all the major body parts:  upper body, lower body and core.

If you don't know what an exercise is, simply type the description into google or youtube and a dozen images and videos will pop up, many with more in-depth descriptions to help you out.  What I've offered is just the simple plan.

Finally, make sure you stretch.  Once a week is really not enough, so try to do some light stretching every day 5-10 minutes. 

If you're interested in more workouts, please consider the 365fitt 10 Minute Workouts.  This compilation of workouts includes great tips on cardio, plans for beginner, intermediate and advanced individuals, and 10 - 10 Minute Workouts that target different parts of the body.  Strapped for time?  There's no excuse now.  In fact, one of my clients is waking up every morning with a 10 Minute Workout before heading off to work.  Then, she does another workout or two in the evening.  She says she's already feeling better and her knees don't hurt as much!  That's the whole idea!

Keep on working out and living 365fitt!

Kathy

365fitt is about training for the event called LIFE, focusing on physical, nutritional and emotional wellness through lifestyle adaptations.  Kathy is available for personal training and wellness consultations and corporate wellness.  365fitt invites you to participate in a Healthy Active Living trip to incredible destinations.  Please visit 365fitt for more information.  Live 365fitt!