This is your exit!

Warm up: 5 minutes at a low intensity (high knee marching, arm circles, grape vine, windmill, etc, etc) – Just move with purpose for 5 mins.

30 Power Jacks (power = jump into a semi-squat, tush down, arms straight up by ears, then jump feet together and bring arms all the way down). Do it like you mean it, in other words.
25 Power Mountain Climbers (power = hop foot up and hike your tush in the air (so for a brief moment, you are almost balancing in an arm stand, but not quite), then push off the front foot and switch feet). If you are doing these right, your quads will fatigue and arms will tire.
20 Speed Skaters (power hop to the right and swing left leg behind, just like Apolo Ohno), then leap to the left and swing right leg behind.
15 Push-ups (not on your knees, if at all possible – you can always drop to your knees later in the set if you need to, but start out in the traditional push-up position, on toes)
10 Burpees (remember to hop feet as close to hands as possible each time before standing). For added challenge, ad a hop up when you stand up each time.
5 Sit up/stand up (lie flat with hands behind head and legs stretched out, then curl up while pulling feet into Indian-style sit and then stand up. It is like combining a crunch with standing up from a lying position. I like to alternate which leg crosses over the top of the other with each rep.

60 sec water break

Then, reverse the order, beginning with the crunch/stand up and ending with the Power Jacks.

Take another 60 sec water break

Begin at the beginning – Power Jacks all the way down to Crunch/stand ups

Final water break

Reverse the pyramid again – Crunch/stand ups to Power Jacks.

Cool down for a few minutes or do core work.

Stretch. Always stretch

*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. As with any fitness program, please see your health care provider before beginning a new regimen or aren’t sure if you should participate in a fitness program.

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.

Few exercises target multiple muscle groups at once. Push-ups are one (and I’ll save that for another post). Lunges are another.

The standard, forward lunge engages the glutes, hamstrings, quadriceps, abdominals, and to a smaller degree, the calf muscles. This alone is exciting. Not riot-causing exciting, but for fitness peeps, it might entice a, “Wow! I didn’t know that exercise gave me so much bang for the buck!”

But, it gets even better – lunges can be modified a number of ways in order to target specific muscles in the legs and hip, to challenge balance, strengthen the core, and in some cases (i.e, when we add a weighted ball, for example), the upper body. Can you beat that with a stick? You’d be hard-pressed to try.

Let’s revisit the “standard lunge.” This is the lunge we all remember learning from early fitness videos like Jane Fonda and The Firm. By itself, it is a super good exercise for the quadriceps, glutes, and hamstrings. The fun escalates from there as you change directions, or as I like to say in training terms, “working the hip in all planes of motion.” By varying the direction you lunge in, how deeply you lunge, the amount of resistance you add via dumbbells, a weighted ball, bar, or band, you engage other muscles (inner thighs, calves, hip abductors/adductors, the core, and upper body).

Let’s break this down. First, a quick review of how to do the forward lunge correctly:

Description: Use bodyweight, or dumbbells, a body bar or weighted medicine ball if you want added challenge. Start with feet shoulder-width apart. Keep your chest up and abdomen pulled in — take a long step forward. The heel of your trailing leg will come off the floor as you settle into your lunge. The thigh of your lead leg should be parallel to the floor, your shin perpendicular to the floor (assuring that the knee is aligned over the front heel rather than forward over the toes).

Tips: Try to keep your chest high and eyes forward to prevent tipping forward. As you return to the starting position, keep your core tight (this will help with alignment on the return movement and assist with balance). Push through the front heel (you’ll feel your glutes engage here) and return to the starting position. Notice also how the glute of the trailing leg has to “pull” you back (you’ll feel this in the hamstring and glute of the trailing leg). Repeat with opposite leg.

Side Lunge: Though this move may leave you a bit ouchier the following day, it is extremely effective for strengthening the glutes and inner thighs. You don’t need any equipment for this exercise, but you certainly could use a weighted ball…more on that in a minute. First, the how to…

Description: Begin with feet facing forward, hips squared to the wall or mirror in front of you, and abdominals engaged (i.e, “zipped up.”)  Beginning with the weaker (or less dominant) leg, take a large step to the side and gently lower the hip so that your quadricep on the leg you are leading with is parallel, or nearly parallel, to the floor. This is called “loading” the glute, and when you do it, you’ll feel it. Keep your body weight distributed over the lowered hip for a count of 3, making sure to keep your knee above foot (not over the toes.)

Keep the non-leading leg straight or slightly bent, foot remains facing forward. To return to the starting position, engage the abdominals and push off of the lead foot, using the opposite hip and abductors to do as much of the work pulling you back to the starting position as possible.

Progression: I like to use weighted balls for this particular lunge. I simply hold and 8 or 10lb medicine ball with both hands, and as I lunge to the side and load the glute, I lower the ball slowly to the toe of that same foot, as if placing it on the ground.

I saved the best for last…the Curtsy Lunge!

Description: You can perform this exercise without any additional resistance, or add dumbbells, a weighted bar, or a medicine ball to increase the load on the hip joint. Stand with feet about hip-width apart, then take a sizable step back behind the other leg in a crossing motion (just like a curtsy). As you cross behind, bend your knees and lower your body over the targeted hip until your quadricep is almost parallel to the floor. Be sure to keep your abdominals engaged throughout the exercise. Hips should stay squared. Return to the starting position by pushing off the back foot and also fully extending the targeted hip before bringing the back foot to the starting position.