10, 9, 8...

This is a fairly intense HIIT workout that challenges your cardiorespiratory fitness, strength, and endurance!

Warm-up: 5-10 minutes of walking, running, biking, etc. 

Main Workout: 
***Go straight through each set with only 30 seconds of rest, which is listed throughout the workout.
--10 minutes as: 30 seconds of burpees/20 seconds of mountain climbers/10 seconds of powerful jump squats X 10
*30 seconds rest

--9 minutes as:  20 seconds of lunges (R-leg)/20 seconds of lunges (L-leg)/20 seconds of plank jacks X 9
*30 seconds rest

--8 minutes as:
(Make sure each 20 second interval is done at a high speed but not compromising form)
----20 seconds of power squats w/4 pulses then 10 seconds rest
----20 seconds of high knees/10 seconds rest
----20 seconds of jump lunges/10 seconds rest
----20 seconds of tuck jumps
(Now repeat this whole set 3 more times)
*30 seconds of rest

--7 minutes as: 1-minute of push-ups/1-minute of mountain climbers/1-minute of power squats/1-minute of plank-to-shoulder taps/1-minute of mountain climbers/1-minute of burpees/1-minute of shoulder press
*30 seconds rest

--6 minutes as:
----45 seconds of high knees/15 seconds jump squats
----45 seconds of jumping jacks/15 seconds plank jacks
----45 seconds of skaters/15 seconds squat pulses
----45 seconds of bicep curls/15 seconds of arm circles
---45 seconds of tricep push-ups/15 seconds mountain climbers
----45 seconds of biceps curls/15 seconds arm circles
*30 seconds rest

--5 minutes as: 1-minute high knees/1-minute jumping jacks/1-minuteskaters/1-minute burpees/1-minute high knees
*30 seconds rest

--4 minutes as:
----30 seconds push-ups/30 seconds mountain climbers
----30 seconds tricep push-ups/30 seconds mountain climbers
----30 seconds planks jacks/30 seconds plank-to-shoulder taps
----30 seconds push-ups/30 seconds mountain climbers
*30 seconds rest

--3 minutes as: 10 power squats/10 tuck jumps/10 squat pulses - cycle through this for 3 minutes
*30 seconds rest

--2 minutes as: V-sits...yes, v-sits for 2-minutes
*30 seconds rest

--1 minute as: high-knees

**CD with another 5-10 minutes of aerobic activity.

Cardio/Strength Circuit

This week's workout will combine cardio (either running, walking, stair climbing or cycling) and strength intervals using either a dumbbell or a kettle bell.

*Warm up 5-10 minutes on your chosen stationary cardio equipment

Cardio Interval 1: 10 minutes
--Increase your speed for 1 minute, then take it easy for 1 minute. (1 min ON/1 min OFF)
--Perform this interval 5 times for a total of 10 minutes

Strength interval
--25 squats (with dumbbells or kettlebell)
--20 pushups (modified push-ups on your knees)
--15 v-sits
--10 lunges with a shoulder press (on each side) using either dumbbells or kettle bells
--5 burpees

Cardio interval 2
--30 seconds easy, 20 seconds hard, 10 seconds as fast as you can
--Perform this interval 5 times, rest for 1-2 minutes, then repeat 5 more times

Strength Interval
--Perform strength interval again

Cardio Interval 3
--30 seconds fast/30 seconds faster/30 seconds rest
--Perform this interval 5 times

Strength interval
--Perform the strength interval one more time 

**Cool down and stretch 5-10 minutes
 

Beginner: perform cardio interval 1 and then 1 strength interval

Intermediate: perform cardio intervals 1 and 2 with the strength interval in between

Advanced: perform workout in it's entirety.

The Burst Workout

The following workout is meant to be done fast and furious!
Give each working interval an all out effort, performing each exercise for 30 seconds then either rest for 30 seconds or jump/jog at a slow pace for 30 seconds for an active recovery. Move on to the next interval.

Warm up: 1-2 minutes jump rope or slow jog

Interval 1:
high knees/fast pushups (1:00)
(:30 rest)

Interval 2:
squat jumps/plank jacks (1:00)
(:30 rest)

Interval 3:
Mountain Climbers/Burpees (1:00)
(:30 rest)

*Perform 5 rounds of all 3 intervals

Cool down: 1-2 minutes light jog or walk

Total workout time: 25 minutes

Be well!
BHW

It's a Lifestyle

The stars aligned this past weekend.  We didn't have to work, our husband's didn't have to work, and we answered the ocean's call for a visit.  And we got lucky.  We met for a brief fellowship and fun in the surf! 

I speak for all three of us when I say that we value our health, wellness, and love for staying adventurous and active.  But sometimes the lines between getting in a defined workout and having fun is a welcomed blur.

Getting in a "sanity" workout may or may not happen during a spontaneous weekend getaway.  Staying healthy, well, and active is a lifestyle.  If you happen to get enough sleep and want to get up with the sun, have at it!  Our workouts are designed to be done anywhere!  But if you just wanna have fun and enjoy the surf...go FitBit free and ride the waves.  Take a long walk on the beach or rent a beach cruiser.  Staying active and exercising is a lifestyle.  It is not a chore or a moment of torture to maintain a figure. 

Let go of the guilt.  Be free.  Be active.  And have fun...you can see that we did!

Be Well,
MLC

Yes You Can 1000

*1,000 Reps
**Perform each exercise 25X and then repeat whole set 3 more time for 4 whole sets.
***Be sure to do a warm-up and cool down for 5-10 minutes each.
1.  Power squats
2.  Mountain climbers
3.  Push-ups
4.  Burpees
5.  Left side lunges
6.  Right side lunges
7.  V-Sits
8.  Tricep dips
9.  Jumping Jacks
10.  Plank shoulder taps

Fit Fifty

*Warm up walking or jogging for 5-10 minutes.

Perform 50 reps of each exercise, with 10 burpees in between each set.

Here we go!

50 squat jumps
50 pushups
50 plank v-ups (from a low plank position on your elbows push your hips upward and then lower back down into a low plank)
50 shoulder presses
50  power squats
50 v-sits
50 plank up-downs (moving from a low plank to a high plank then back to a low plank)
50 skaters
50 plank jacks
50 switch jumps
50 mountain climbers
50 russian twists

Cool down walking or jogging 5-10 minutes

Whew!

Be well!
BHW

For the Triathletes: Swim & Land

One of my favorite workouts to plug into a triathletes training program is the "Swim & Land" workout.  North Carolina is saturated with triathlons and road races and provides a great opportunity for people to test out the sport or find a race to hop into every weekend.  So, you might as well be race ready!  Here is a great workout, again, to help you train for those transitions from sport-to-sport.

Warm-up: 500-1000yds of swimming, drilling, kicking, and sculling
Main set: 10 x 100yd/m at your intended race pace.  After every 100y, hop out of the pool for:
--10-20 lunges
--10-20 to raises
--10-20 push-ups
--10-20 v-sits (butt on kickboard)
**Try to keep this set moving at a challenging pace!
2nd set:  10 x 50yd/m at best pace with only a :05-10 second rest
3rd set:  500yd/m breath control - breathing 3, 5, 7, 9 for each 25 and repeat 5X
Last set:  6 x 50 yd/m (25 Sprint/25 kick on back)
Cool down:  200-300yd/m pull with buoy and paddles
 

While Away...

I know we've given you some quickie work out ideas in the past, but here's another one to add to your list. I spent 9 days in Utah, where the air is thin and it's very difficult to breathe if you are used to training at sea level.  The only chance I had to workout was while my children were playing in the yard with their cousins, so I had to make it quick and I had to make it count. Here is what I did.

*I set my timer for 10 minutes and performed 5 reps of each of the following exercises. No rest in between sets.

--5 Box jumps onto the front porch or bench
--5 Step ups (right leg)
--5 back lunges off the step (step back with the left leg in order to work the right leg)
--5 Box jump/burpees

Repeat, performing each exercise on the opposite leg.  Continue for 10 minutes

*** Increase the intensity by holding dumbbells

If you have more time, take a jog around the block a few times then repeat the same set of exercises for another 10 minutes. Your legs and glutes will be smoked!

Be well!
BHW

The Triathlete Breakout Session

This is a great workout for all the triathletes out there!  For the most part, triathletes include the quintessential "brick" (bike-to-run) workout into their weekly programs.  However, many tend to forget that the hardest transition is going from the swim (horizontal) to the bike (vertical).  Here is a workout to help you train your body to endure and to get stronger at changing body positions and movements without getting in the water!  The goal is for your body to adapt to those position changes without causing a major spike in heart rate.

Have Fun!

This workout can be a run or a bike session, preferably on your own bike on a trainer or an indoor cycle bike.

Workout:
--Run or bike for 15 minutes to warm-up.  You can include intervals of your choice.
--Hop off the bike or stop running for: 10 burpees, 20 jumping jacks, 10 push-ups, 20 power and/or jump squats, 10 plank jacks, then 30 seconds of high-knees.  Do this whole set 1-2 more times!
--Run or bike for another 15 minutes, including intervals or a tempo session.
--Hop off bike or stop running for: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of each of these exercises: power squats, plank to frog jump, mountain climbers.  So, 10 PS, 10 Plank to FG, 10 MC...then 9 of each and so on.
--Back to bike or running for another 15 minutes!

Done!  Great workout!

 

Kettlebell Workout

Here is one for the beast in you.  Disciples of hard-core strength training: this one is for you!

Perform each of the following exercises in order:
4 reps (of each exercise), 8 reps, 12 reps, 16 reps, 12 reps, 8 reps, 4 reps

KB dead lift
KB swing squat
KB single arm lunge and press (right leg/left arm, then left leg/right arm)
KB goblet squat
KB single arm shoulder press
KB russian twists

Great sweat! Be well!
BHW

Upper Body Blast

You are sure to work up a sweat and burn calories with this 10-minute upper body circuit!

What's needed:
--2 dumbells (5-15lbs, but always choice what is best for YOU!)
--A timer
--FOCUS!

Instructions:
--5 reps of each exercise, performed repeatedly for 10 minutes.  Check out our video for a demo!
 

Runner Strength

Runners tend to shrink their butts versus "bubble" them up as weekly mileage increases.  Here is a short circuit for all the runners out there!  Running is a very linear activity providing little opportunity to strengthen our hips and core.  Try to incorporate this workout three times per week.  It is intended to strengthen the core body and booty and help provide lateral stability.
For more booty-building info, please check out this article:  Booty Power: Why Every Triathlete Should Want a Big Butt (side note: you can find Marisa here at SpeedBump or at www.evolvemultisport.com - Not e3ehp.com)

*The plank jacks can be modified by adding a push-up.

Circuit Training

Circuit Training

This workout is designed to increase endurance, speed, strength, and power.  With each interval, increase your speed as time decreases.

5-10 minute warm up on the bike or treadmill

15 minutes: run, ride, or walk

Circuit 1 (C1):
50 jumping jacks, 40, high knees, 30 plank pushups, 20 squat jumps, 10 burpees

12 minutes: run, ride or walk

C1

10 minutes run, ride, or walk

C1

8 minutes run, ride, or walk

C1

6 minutes run, ride, or walk

C1

4 minutes run, ride, or walk

C1

2 minutes run, ride, or walk

cool down 5-10 minutes

This workout is long. If you want to shorten it, start with 10 minutes and work down from there.
 
Be well!

BHW

Back from a hiatus? Start here!

Thanks for all of the positive feedback so far regarding our site!  We are loving sharing our healthy lifestyle practices with you and hope to keep you coming back for more! 

Below you will find a workout that suits all needs: beginners to advanced and can be done anywhere!

The Countdown Workout

WU: your choice of aerobic activity for 5-10 minutes.

Main Workout:

Interval #1
10 squats; 10 push-ups; 10 crunches
8 squats; 8 push-ups; 8 crunches
6 squats; 6 push-ups; 6 crunches
4 squat; 4 push-ups; 4 crunches
2 squats; 2 push-ups; 2 crunches

**25-50 jumping jacks

Interval #2
10 burpees (omit jumping for modification); 10 tricep dips; toe raises
8 burpees; 8 tricep dips; 8 toes raises
6 burpees; 6 tricep dips; 6 toe raises
4 burpees; 4 tricep dips; 4 toe raises
2 burpees; 2 triep dips; 2 toe raises

**25-50 jumping jacks

CD is stretching and a 30-60 second plank!

BE WELL!
 

The Jack Workout

For a demo, click on the video below!

Warm up:  5-10 minutes of choice aerobic activity.

Interval 1: 10 minutes - Aerobic/Plyometrics
Continuously perform 3 different exercises for 10 minutes but take a 20-30 second rest between each group of 3.
Exercises:
--10 plank jacks
--10 Burpee jacks
--10 new jacks

Interval 2: 20 minutes - Strength
Continuously perform the following 4 exercises for 20 minutes.
Exercises:
--12 Squat curl press
--12 Back lunges/2 lateral raises
--Squat/renegade rows
--Lateral raises 10,8,6, 8,10

***Repeat Interval 1: 10 minutes

Cool Down:  5-10 minutes of choice aerobic activity and stretching and core strengthening work.

70-minute Body Blast

This workout will be just as much of an aerobic session as a strength session.  Don't forget your towel and a cold bottle of water!

Warm up: Walk or jog for about 5 minutes

Interval 1
***Do each exercise for 45 seconds and be sure to give a solid effort! And then go right into 15 seconds of high knees or jumping jacks.

1.  Triple squat burpee
2.  Swing squat with kettlebell or dumbbell
3.  Pushups or plank up/downs
4.  Power squats
5.  Plank jacks
6.  Squat/shoulder press
7.  Burpee jacks
8.  Frog hops
9.  Shoulder press
10.  Pedal lunges
*Rest 30 seconds and REPEAT one more time!

Interval 2
***Do each exercise for 1 minute, and give a solid effort!

1. Sumo squat with side leg lift (alternate legs)
2. Back lunge/front kick (right leg)
3. Back lunge/front kick (left leg)
4. Pushup chain 1 full, 1 half, 1 pulse, 2 pushups, 2 half push ups, 2 pulse pushups, etc...
5. Low plank with a donkey kick (30 sec each side)
6. Glute bridges
7. Single leg bridge ( right side)
8. Single leg bridge (left side)
9. V-sits
10. Plank twist and dip
*Rest 30 seconds and REPEAT one more time!

Interval 3
***Do each exercise for 45 seconds and be sure to give a solid effort! And then go right into 15 seconds of high knees or jumping jacks.

1.  Triple squat burpee
2.  Swing squat with kettlebell or dumbbell
3.  Pushups or plank up/downs
4.  Power squats
5.  Plank jacks
6.  Squat/shoulder press
7.  Burpee jacks
8.  Frog hops
9.  Shoulder press
10.  Pedal lunges
*Rest 30 seconds and REPEAT one more time!

Cool down
Walk 5 min and stretch

Total:  70 min

Vacation Motivation

Going on a family vacation can definitely inspire us and even force us to mix up our workout routine.  Nonetheless, it is not excuse to skip that daily bout of physical activity!  Make it a family affair or scoot out early and "bond" with the sunrise.  

Here are a few ideas to keep you moving.  And don't forget to have fun with it:

Go for a walk, run, bike, or hike to explore your surroundings.  Find your favorite spot in the sand to set up your daily camp or where you will be taking your family for breakfast.

Intense exercisers, take on a challenge!  No equipment is needed.

5 X 2 minutes as: 30 seconds jump squats or squats; 30 seconds of burpees; 30 seconds of jump lunges or lunges; 30 seconds of rest.

The DO-ANYWHERE-WORKOUT by: BW

The DO-ANYWHERE-WORKOUT

--Perform each of the following 10 exercises every minute on the minute for 40 seconds.
--Then run in place with high-knees or jumping jacks for the remaining 20 seconds.
--After each whole set of 10, rest for 30-60 seconds then REPEAT one more time!

1.  Squats jumps
2.  Push-up walk-outs
3.  Burpees
4.  Mountain climbers
5.  V-sits
6.  Back-lunge front kick (right leg)
7.  Back-lunge front kick (left leg)
8.  High-knees for 8-count/4 jump lunges - REPEAT for the 40sec interval
9.  Push-up-lowering for 10 seconds
10.  Reverse plank leg swings