Being that it is summer, and there are vacations, kids home from school, camps, a lot of running around in circles…sometimes a workout is hard to knock out, even when intentions are high. When that happens, I have a 30-minute, total body workout that requires very little equipment, yet will leave you dripping in sweat. Wanna hear it?

Here it is…

You’ll need:  a set of 10 or 12lb wts (lighter if you like), a resistance tube

5-10 minute warm up @ 40-50% max heart rate

Set 1:

10-14 Burpees (also called pop squats)

3-way lunges w/ dumbbells: Start with weaker leg leading. Take one lunge forward, keeping core engaged, chin up, shoulders relaxed, load the front leg (i.e, quad is parallel to the ground), the push off front heal and allow glute of trailing leg to help pull you back to starting postion; then, repeat at a front diagnal, then to the side.  Repeat using same leg for 4-8 reps before switching legs.

Push-ups: As many as you can manage

Repeat circuit 3 times with 1-3 minute break before repeating. Try to complete each exercise and set with as little rest as possible, but also listen to your body!

Set 2:

Jumping jacks: 1 minute

Mountain climbers: 45 seconds

Bicycle crunch: 30 seconds

Repeat circuit 3 times.

Set 3:

Walking lunges with 12lb wts: 10-14 reps

Using resistance tube: 1 set bicep curls, 1 set overhead press, 1 set low rows (each set to fatigue)

Side plank: hold as long as you are able

Repeat circuit 3 times.

Follow up with stretching and more core work if you like.

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.

I won’t bore you with the 7 million reasons why I loathe the treadmill. (I can hear your sighs of relief ;0) ). BUT, on those occasions when an outdoor workout isn’t in the cards, a treadmill sometimes must be fired up. So that I won’t stab my eyes out, I create workouts that aren’t already part of the treadmill’s set of pre-programmed workouts.

1) Time goes more quickly when I manually adjust the speed and incline for pre-determined intervals.

2) I can adjust the workout to be more or less challenging, depending on the kind of day I’m having. This way, no two workouts are ever the same.

I have designed treadmill workouts for clients and they are beloved workouts (or so I’m told) – again, probably because you are actively involved in manipulating the workout, versus hopping on the machine and mindlessly jogging like a hamster in a wheel.

Any hoots, I thought I’d share a popular walking routine (for those non-runners), but this workout could easily be adjusted for runners – simply increase the speed.  This workout is called a pyramid…you increase either speed, incline, or both, for a given number of intervals until you “peak,” then you put it all in reverse. Be sure to stretch well after this routine, especially if you aren’t used to walking with an incline, and most of all, have fun!

DIRECTIONS:

I was just digging through my workout archives and found a humdinger of a workout using only resistance bands and hand weights – stuff I know most readers have at home. Of course you know, I just HAD to share it with you

Remember to warm up first (2-5 mins at least) and most of all, have fun!

Power Sculpting Workout

Equipment: Tubes, hand weights (5, 8 or 10lbs are appropriate. I advise starting with an an 8 or 10, as you can always drop the weight to a 5 if your muscles fatigue.)

Using a Resistance Tube, perform back-to-back sets of 12:

• Chest Flies
• Chest Presses
• Standing Row
• Bicep Curls
• Bent over, single arm rows

Using Body Weight: perform back-to-back sets of 12:

• Push-ups (from knees is fine)
• Tricep dips (use a chair or stair step)
• Burpees (squat thrusts)

Using a Resistance Tube: perform back-to-back sets of 12:

Squats

Penguin Walks (12 each direction – email me if you aren’t sure how to do these: question@blueskygym.com)

Using Hand Wts and a Resistance Tube: perform back-to-back sets of 12:

• Lateral straight arm lifts (bent or straight arms) (one set w/ wts, one set without, one set without and super slow)
• Hammer curls
• Tricep Kick backs (can use wts or tube)
• Back Extensions
• Standing elbow to knee crunch

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.