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