This is stolen from : caloriecount.about.com/blog/partners/six-30-day-quick-start-workout-b374644

But thought it had good info for those wanting to start a new routine.. pick one you like and try it for 30 days!!

Six 30-Day Quick-Start Workout Routines 

By Mary_RD on Jan 07, 2010 12:00 PM in Dieting & You
Edited By +Rachel Berman

By Paige Waehner, About.com Guide to Exercise

Pick the Program that Appeals to You...
Whether you're trying to keep a New Year's Resolution or just need help finding a workout routine that’s right for you, these 30-day quick-start exercise guides give you what you need. Choose from six different fitness plans, each one geared toward a different type of exerciser and all packed with action-oriented workouts to help you meet your goals.

Take a look at each of the workout routines below. Then get started with the one that’s right for you, and begin seeing results in a month's time.

1. General Fitness Quick-Start Guide

This guide is for people who want to include a little bit of all the fitness elements -- cardio, weight training and stretching -- into their workouts. This plan works best if you have some home workout equipment, such as hand weights and a yoga mat.

More: Routines for your first day, your first week and your first month.

2. Running Quick-Start Guide

For this quick-start guide, all you need is a good pair of running shoes and a place to run. And don't worry if you can't run that much right now -- the workouts here utilize the "run/walk" method, a type of exercise that's known to be beneficial for new runners. In 30 days, you'll be able to run continuously for 20 minutes.

More: Your first day, your first week and your first month.

3. Yoga Quick-Start Guide

Yoga, because it focuses on breathing and slower movements, appeals to people who want to add an element of stress reduction to their workout. This quick-start guide will teach you the basics of yoga principles and sequences. By the time day 30 rolls around you'll be well on your way to developing a strong daily home practice. Get yourself a mat and find a quiet space, and you’re ready to begin.

More: Your first day, your first week and your first month.

4. Pilates Quick-Start Guide

Pilates helps you develop long, lean muscles and improve core strength. For home workouts, you can get started with just a few key (and cheap!) pieces of equipment. Similar in some ways to yoga, Pilates also focuses on mindfulness concepts like concentration and control.

5. Walking Quick-Start Guide
Similar to our running guide, this walking program appeals to people who want to keep things simple and stick to walking as their primary form of exercise. All you need is a good pair of walking shoes and a treadmill or place to walk. By the time your first month is up you'll be walking most days of the week at a brisk pace.

6. Weight Training Quick-Start Guide

Have a gym memberships but aren't quite sure how to get started? Or maybe you find those weight training machines intimidating. This guide helps you get over those hurdles and will tell you how and when to increase weight to improve your performance. By the end of the month, you won't walk into a gym and feel like cowering -- you'll feel empowered

Read more: Six 30-Day Quick-Start Workout Routines http://caloriecount.about.com/blog/partners/six-30-day-quick-start-workout-b374644#ixzz2eV0QKL00

Have a very fit day!

Insanity.. last week before recovery plus WOW

So this is my last week of this first round of Insanity before the recovery week and round two.  Then I get to take a week off and start it back all over again.  I must say I am ready for next week.  I know how rough the workouts are so I am dreading them.  Not good for me at all.  I am glad that it is a different high intensity work out every day.  I am glad that my body is not getting used to the moves and that each day is just as hard as the previous.  I like that my lungs are adjusting and my muscles are getting stronger.  I feel leaner and more powerful.  I am excited for next months workouts as they are roughly an hour long which will be longer than this past month by about 20 mins.  Plus it will be nice to start new exercises.   It is also nice that even after my insanity work out, I am still doing other things like riding my bike 10 miles, house/yard work, running, spinning etc  So I have been slowly increasing my workouts when I can.  I am also excited that I am solidly in a size 4 pants.. YAY!!!!  Watch out before long I will have that banging beach body with 6 pack abs.. right now.. not so much, I mean beach ready sure.. six pack, not so much.    Still insane and I am still really glad I am doing the program.

Ok now for  your WOW work out thanks to Lozilu!

There's a little learning curve with the exercises & names, please visit the exercise list to watch how-to videos and maximize your results. 

Workout #1: Red Carpet Ready.  

Warm Up:
Alternating Froggers: 45 seconds
Hip Abductions: 10 each side
Side Plank Reach Through: 10 each side
Around the World Lunge:  4 times around on each side
Jump Rope:  2 minutes

Circuit 1: You will perform 10 rounds of this circuit.  For the first round, perform 10 reps of each exercise.  For the second round, perform 9 reps of each exercise.  For the third round, perform 8 reps of each exercise.  Continue this pattern to finish the tenth round with one rep of each exercise.  Charge through all ten rounds with good form (adjusting weights and resistance as needed) as quickly as you can.
Decline Push Up to Side Crunch
Box Jump(forward)
Pull Up (whatever progression is right for you)
Side Lunge Rotation to Single Leg Hop (all reps each side)
Sumo Squat to Press
Hop Scotch Arm Curl

Cool Down: Hold each strech for 30 seonds.
Standing Chest Stretch
Cat Stretch
Hamstring, Inner Thigh, Quad Stretch
Pretzel Stretch

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl

 

Workout #2: Overhauled for Over It.

Warm Up: 

Slow Mountain Climbers: 1 minute
Supermans with Just the Legs: 15 reps
Wood Chop with Resistance Band: 10 reps each side
Lunge Cross Chops: 10 each side
Toe taps on Med.Ball: 1 minute

Main Set: This will be a Tabata style workout.  For the exercise 1 (Sprints on the Spot) you will go hard for 20 seconds, rest for 10 seconds and repeat that pattern for the same exercise 6-8 times.  Then move on to the next exercise following the same 20 seconds hard, 10 seconds rest x 6-8 protocol.
Sprints on the Spot
Alternating Forward Lunge to Shoulder Press
MB plank with Knee Tuck
Ski Jump to Cross Back Lunge
Plank Row to Burpee
Bicycles

 

Cool Down: Hold each stretch for 30 seconds

Standing Chest Stretch

Cat Stretch

Hamstring, Inner Thigh, Quad Stretch

Pretzel Stretch

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl
 

Workout #3: Fishnets Fighter. 

Warm Up: 

Slow Mountain Climbers: 1 minute
Supermans with Just the Legs: 15 reps
Wood Chop with Resistance Band: 10 reps each side
Lunge Cross Chops: 10 each side
Toe taps on Med.Ball: 1 minute

Circuit: Perform each exercise for 45 seconds.  Rest for 15 seconds and then move right to the next exercise.  Repeat the circuit twice (or three times for an extra boost of confidence today!!!). Jump
4 Squat Flip
Pike Butt Push Ups
Box Blasts (alternate leg each rep)
Bear Crawl
Lunge to Jump
Plank Row to Burpee
Modified V-Ups
Tricep Push Up to Frogger
Rollbacks

Cool down: Hold each strech for 30 seonds.
Standing Chest Stretch
Cat Stretch
Hamstring, Inner Thigh, Quad Stretch
Pretzel Stretch

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl

Have a very fit day!

________________________________

Kettlebells

I think I have done a post of this before but I love kettlebell workouts. Most can be done with substituting a dumbbell (though not ideal) but you will not regret purchasing one and the kettlebell really works wayyyy better than the dumbbell for the exercises that are designed for kettlebells.  Kettlebells offer you the ability to target almost every aspect of fitness from endurance, strength, balance cardio and agility.  Plus you have to pay attention to make sure you do not hit yourself or let go of the kettlebell (you laugh but I have done both).  I started out doing Jullian Michael's Kettlebell work outs, which was how I fell in love with them,  but have since moved on to others (listed below) which seem to be way better.  I  love them because they are under 30 mins, get my heart rate going and build my muscles.

To properly use a kettlebells you should hold the kettlebell in either one or both of your hands (depending on the move) doing a variety of  exercises that include swings, presses and pulling exercises, some  may require you to switch the kettlebell from hand to hand which requires you to use your core muscles in a new and different way than regular dumbbells.  Kettlebell work outs are high calorie burners as well.    I have so much fun when I am doing these exercises I hardly notice how hard I am working.  The next day muscles I did not know I had are slightly sore, which makes me happy!

Some kettlebell exercises can be found at the following links:

 http://greatist.com/fitness/22-kick-ass-kettlebell-exercises

http://www.youtube.com/playlist?list=PLB9D30C3998FC6587

http://www.shape.com/fitness/workouts/killer-kettlebell-workout

http://www.self.com/fitness/workouts/2008/01/kettle-bell-toning-slideshow#slide=1

http://www.prevention.com/fitness/strength-training/exercises-kettlebells

http://www.health.com/health/gallery/0,,20306809_1,00.html

http://www.fitnessmagazine.com/workout/arms/express/kettlebell-workout/?page=1

Have a very fit day!

13 Easy Workouts That Don’t Require a Gym

Written by eFITology Staff on Mon, Apr 19th 2010 at 12:05 am

Gym memberships can be costly, you often have to commit to a contract, and just getting in and out of the gym can take as long as your actual workout. But for quick, inexpensive, and effective workouts, you really only need to walk as far as your own living room.

1. Wall Push-Ups
   Target muscle group: chest/biceps
   8-12 reps/3 sets
   
   Find a blank space on your wall. Place your hands on the wall at about armpits distance.  Plant your feet firmly far away from the wall so that your body is comfortably angled away from the wall. Lower your body toward the wall until you’re just a few inches away. As you get stronger switch to a table and then chair.
2. Wall Sit
   Target muscle group: quads/hamstrings
   1 minute/3 sets
   
   Place your feet shoulder width apart and place your back flat up against the wall. Slide your body down the wall until your thighs are parallel to the floor. Hold that position one minute. Increase your held position 20 seconds with each set.  For a greater challenge hold a weighted object or a dumbbell or try lifting one leg parallel to ground. Stability ball can also be used as in the photo.
3. Jumping Lunges
   Target muscle group: quads/hamstrings/gluts
   10 reps each leg/2-3 sets
   
   Start in a lunge position with one leg forward, the thigh parallel to the ground and the knee even with the ankle. The back leg should be a few feet behind with just the ball of the foot on the ground. Lower your back leg almost to the floor, keeping your front knee parallel to the ankle, and thrust your arms up (bent at the elbows) to propel yourself up. Switch your legs in the air and land with the other foot forward in a lunge position.
4. Frog Leaps
   Target muscle group: quads/calves
   5 leaps/3 sets
   
   Find a space in your house with a long corridor; a hallway usually works well. Start with your feet shoulder width apart. Squat down and thrust your arms back with the squat and leap forward 3-4 feet, landing with both feet at the same time, same distance apart.
5. Kick Backs
   Target muscle group: hamstrings/gluts
   10 lifts each leg/3 sets
   
   Get down on all fours with your arms shoulder-width apart and your legs about hip-width apart. Lift one leg back and up keeping the same position with the knee bent. Lift slowly and repeat on both legs.
6. Push-Up Hold
   Target muscle group: abdominals
   Repeat intermittently throughout the work out
   
   Get in a push-up position but lower down to the elbows instead of the hands. Hold this position for one minute.  To increase the intensity rock forward with shoulders moving past the line of elbows and back throughout the hold.
7. Squats with Arm Raises
   Target muscle group: quads and gluts/shoulders
   10-12 reps/3 sets
   
   Place feet a little more than shoulder-width apart with feet slightly turned out. Hold a light-weight dumbbell or other equally heavy object (a large can of beans or large book) to your chest. As you lower your bottom toward the floor (keeping your knees parallel with your ankles) also lower the heavy object. When you raise your legs back up to a full upright position, raise the object above your head.
8. Leg Raises and Extension
   Target muscle group: abdominals
   20 sets
   
   Lay down on the ground with feet on the ground and knees up. Extend your legs straight up toward the ceiling. Raise your bottom off the ground contracting your abs. Lower your bottom back down, bend your knees to your chest and extend your legs straight out just slightly above the ground. This is one set.
9. Stair Climbers
   Target muscle group: hamstrings/calves
   3-minute intervals
   
   Find a ledge, a set of stairs or a sturdy chair and climb for two minutes straight, alternating legs. To work a different muscle group try stepping sideways.
10. Chair Dips
    Target muscle group: triceps
    10-12 reps/3 sets
    
    Find a sturdy chair with a flat chair bottom. Place our hands on the edge of the chair facing the same way as the chair. Place your legs shoulder-width apart, knees bent, quads parallel to the floor. Lower your body down so your triceps are parallel with the ground. Raise back up.
11. Jump Rope
    Target muscle group: calves/quads and hamstrings
    100 jumps/3 sets
    
    Even if you don’t have an actual rope you can repeat the motions as fast as you can.
12. Shadow Boxing
    Target muscle group: complete arm
    3-minute intervals
    
    Pick a focal point on the wall. Make a fist and bend both arms so that your fists are close together in and in front of your face. Stand lightly on the balls of your feet hopping from one foot to the next jabbing quickly in two-punch sets (alternating arms) toward the visual focal point. Rotate around the focal point as you hop.
13. Pilates 100
    Target muscle group: abdominals
    
    Lay on the floor on your back. Extend your legs out to a 45-degree angle. Hold there and raise your head and arms up straight about four inches above the ground. Start pumping your arms in short rapid pumps 100 times.

Calisthenics

Calisthenics, is bascially bodyweight exercises, originated thousands of years ago in ancient Greece and is easy to do for daily fitness  home workouts without equipment.


Here are some sample routines that focus on both upper body, lower body, and core exercises:

Upper Body Warm-Up - Repeat 5-10 times
Jumping Jacks - 10
Push Ups - 10

*add pullups when multiple sets is possible at 5-10 reps per set

Lower Body Warm-Up - Repeat 5-10 times
Jumping Jacks - 10
Squats - 10

Upper / Lower Body & Cardio Combo - repeat 3-4 times
A full body plan like the one below is a fast way to complete a workout with little or no rest by resting your upper body by working your lower body and abdominal exercises:

Pullups - max reps
Squats - 20-30
Pushups - 20-30 reps
Lunges - 10-15 / leg
Abs of choice - 50 reps
Optional Cardio of choice - 10 minutes



Lower body / Cardio Workout - Repeat 4-5 times
Here is a quick and challenging workout to build both leg speed and endurance.

Run or bike 3 minutes
Squats - 20 reps
Lunges - 15/leg reps
Heel raises (calves) - 20-30 reps

Upper / Lower back Balance Cycle - Repeat 2-3 times
In order to balance out doing several sets of pushups or other pushing exercises, add in the below exercises for 2-3 sets at the end of the workout to avoid internal rotation of the shoulder girdle.

Reverse pushups - 25 reps
Birds - 25 reps
Plank pose - 1 minute

Push / Pull Upper body Cycle - Repeat 4-5 times
To fully work the upper body, balance out the pushing muscles (chest, shoulders and triceps) with the pulling muscles (biceps, forearms, back)

Push Ups - max reps
Reverse Push Ups - 20
Pull Ups - max reps
Birds - 20
Abs of choice - 50


Abdominal Cycle
Do this 2-3 times during the workout and 4-5 times a week.  It is fine to do abdominals and cardio exercises several days a week or on back to back days.

Crunches - 25
Reverse Crunches - 25
Double Crunches - 25
Left Crunches - 25
Right Crunches - 25
Bicycle Crunches -25
Plank pose - 1 minute

These workouts can be done throughout the week, but as with weights, it is not recommended to do the same major muscle groups on back to back days.  So pick a calisthenics day and follow it with a cardio workout on the next day is the easiest way to create a fitness routine for yourself.

Have a very fit day!

Abs Workout For Women: 8 Weeks To A Flatter Stomach

Workout Summary

• Main Goal: 
  Lose Fat
• Workout Type: 
  Single Muscle Group
• Training Level: 
  Beginner
• Days Per Week: 
  2
• Equipment Required: Dumbbells
• Target Gender: Female
• Author: 
  M&S Writers

Workout Description

It's time to get that flat stomach! Combine this 8 week abs workout plan with the included dieting and cardio advice, and you will help your body build and firm yourabdominals while stripping away excess stomach fat.

Workout Frequency

Perform this abs workout 2-3x a week after your resistance training sessions. It can also be performed on off training days, or with your cardio workouts.

Cardio

Perform 3-4 cardio workouts per week for 20 to 30 minutes per session. Choose whichever form of cardio you prefer, from walking to sprinting to swimming to biking. The important thing to remember is that cardio should be enjoyable. If you dread performing cardio, you are more likely to miss sessions. It doesn't really matter what you are doing because you are burning calories. A flat stomach is made in the kitchen, and your diet is doing most of the work.

You may perform cardio first thing in the morning, on off days, or after your resistance training sessions.

Maximizing Your Diet Plan

Simply eating less food isn't good enough. To look fit and healthy you also need to make sure you are eating the right types of food, and not undereating. Many women undereat protein and healthy fats, and tend to end up skinny but still flabby after a period of dieting.

Here are some tips that can help you maximize your diet plan, so you can look your best:

Calories - If you're looking to lose fat, start by eating around 1800 calories per day. Your goal is to lose about 1.5 to 2 pounds of fat per week. If you lose weight more quickly than this, you also tend to lose muscle mass. The result is a skinny, but flabby body. So don't lose weight too quickly!

If you're not losing weight at this calorie level, drop your calorie intake down to 1650 for a period of no less than 2 weeks and reassess your progress.

Protein - Make sure you're eating at least 100 grams of protein per day. Protein helps you retain, repair and build muscle tissue. Many women underestimate how much protein that take in per day, so it's good to monitor this vital macronutrient.

If you have a hard time reaching a minimum of 100 grams of protein per day, consider supplementing with a protein supplement such as IsoFuel.

Helpful dieting tips - There is more to a healthy diet than just calories and protein. Follow these tips to maximize your eating plan:

• Healthy Fats - Make sure at least 20% of your calories come from healthy fats. Healthy fats are essential for proper hormone function, brain function, fat loss and much more.
• Carbohydrates - Try to avoid the white poisons - white sugar and white flour. Instead, choose nutritious carbohydrate sources such as oatmeal, rice, quinoa, fruits and veggies.

Abs Workout
Weeks 1-4
Exercise	Sets	Reps or Time
Cable Crunch	2-3	15-25
Plank	2-3	30-60 Seconds
Hanging Knee Raise	2-3	10-20
Dumbbell Side Bends	2-3	10-20

Abs Workout
Weeks 5-8
Exercise	Sets	Reps or Time
Twisting Bench Crunch (Reps are per side)	3-4	20-30
Plank With Feet On Bench	3-4	60 Seconds
Weighted Sit Up (with dumbbell on chest)	3-4	20-30
Wood Chop (Reps are per side)	3-4	10-20

 Have a very FIT Day!

Ways to Stick to a Healthy Lifestyle Change

No one person loses the weight the same way. Most people swear by one thing or another. I did a variety of things before I found things that I could stick with for life. Really that is what it is about, finding things that you can stick with and make into a healthy lifestyle change.  It is not a diet, it is me making an effort daily to make the right choices in foods (some days I fail) and working out to keep my body as fit as I can be for my body type. It has been almost 4 years (wow) and I am still doing it, even now that I am 30 weeks pregnant!.  I found that I could easily work out for 30 mins 6-7 days a week, track my progress daily (which is everything I eat and any exercise I do down to cleaning the house), and I do not miss any exercises days unless I substitute it for another type of work out.  At the moment my workout is T25 which I loved because I love Shaun T and right when I think i cannot do anymore, it is over, 25 mins of my life then a 3-4 min stretch. I cannot beat that!

WAYS TO STICK TO YOUR HEALTHY LIFESTYLE CHANGE

Did you know that, more  than 91 percent of people who start an exercise regimen bail early, before the habit has taken hold. 61 percent quit within the first 7 days. (Crazy right?)

The reasons vary but I hear the same thing over and over: my job to too demanding, family commitments, and working out is too long/boring/complicated.

Trying using the following strategies to conquer your time constraints, speed your progress, and simplify your workouts.

Adopt a 3-Day Standard, saving one workout for the weekend. So that means you’ll have to fit in only two sessions from Monday through Friday (that should be easy to do, get up early before work or the kids wake up in needed). You may find like I did, that I became addicted and 3 days became 4, 4 became 5 and before I knew it, I never went a day without doing something active even if it was not a formal work out.

Track all your food and working out in a journal or app (www.loseit.com has a great one).When you do work out, write down the the difficulty of your workout on a scale of 1 (least favorable) to 7 (most favorable), and rate these three categories using the same scale: Your ability to work without stopping to take unscheduled breaks
Your ability to stick to your routine
and Your overall job performance that day at the office or around the house.
You will probably see you are more productive on your work out days and that’ll reinforce your motivation to keep at it.


Keep your streak intact. Research shows that when people skip a workout, there’s a 62 percent chance they’ll miss an exercise session the following week. If you don’t have time for your entire workout, take 10 minutes and do a portion of your routine—even if it’s only a couple of sets of pushups and lunges. You can find 10 -15 min work outs on my blog or buy the Tony Horton 10 min trainer and do 10 min work outs at a time, (if you can fit in 3 that day then you got in your 30 mins.. YAY)
Go hard, not long. If you like longer workouts, by all means, keep going. But don’t underestimate the power of a 30-minute work out. My work outs consist of 25 mins - an hour depending on the day, but I only go 45 mins - an hour maybe 2-3 times a week (I exercise 7 days a week most weeks, with one of those days being a stretch/yoga day)  Any longer than that my attention span is gone and so is the fun.

Find exercises that are fun and if you need to, find some that have a plan already formed for you. I love my Beachbody programs for that reason, they tell me what to do, and if i want to do multiple programs at the same time, i can always find a hybrid schedule online or make my own with my fave videos from all the different programs.  If you need help in finding something you enjoy email me I am happy to help you!

If you find yourself slacking, recommit to your lifestyle change all over again!  Keep trying, because you are worth it!  Never forget that!

Have a very fit day!

Boost your metabolism

Stolen from LC: http://www.laurenconrad.com/post/slim-tip-boost-your-metabolism

Boosting your metabolism isn’t as hard as you might think. While all of our bodies are different and metabolize in their own ways, there are a few surefire tricks you can rely on to rev up your inner calorie furnace. From early AM workouts to food choices, you can give your metabolism an extra push without too much effort. Sweet! Here are a few simple ways to get your metabolism pumping in no time:

1. Eat Breakfast! The worst thing you can do to kick-start your day (and your metabolism) is skip breakfast. Click here for my complete breakfast breakdown.
    
2. Get Moving in the Morning. My trainer has always pushed me to do my workouts in the morning. But I’ll be honest. There’s no chance I’ll ever be a morning person, no less someone that can hit the gym before noon. That said, for those of you who are early risers, I encourage you to exercise in the morning. An early morning sweat-session will get your metabolism up and running and therefore burning more calories for the rest of the day. Check out my Fitness section where I’ve shared a few of my favorite exercises and workout routines.
    
3. Drink Up! If you’ve even just a tad thirsty (or dehydrated) you run the risk of slowing your metabolism. I’ve heard that drinking cold water actually sparks your metabolism because your body has to work harder to heat it up to its natural temperature. If you have the taste for it, drink green tea too. It has a special compound in it that bumps up the metabolic rate as well. (I drink tea almost everyday!)
    
4. Have Whole Grains, Not Multigrain. Complex carbs and fiber-rich foods help to speed up your metabolism. Whole grains are good, multigrain are not. If anything, just remember that!
    
5. Eat More, Smaller Meals. Didn’t think you’d see the phrase “eat more” on this list did you? According to WebMD, if you divide your meals up into smaller portions so you eat more often throughout the day, your metabolism won’t have a chance to take a break. Now this doesn’t mean stuff your face 24/7. Instead, try to eat smaller bites throughout the day instead of three large meals. Click here to check out my favorite fat-burning snacks that are perfect for this tip!

Have a very fit day!

Insanity Max Recovery plus over 100 cardio ideas

Insanity Max recovery is no joke!  Lots of stretching which is fabulous, but lots of push ups, plank work and more plie squats.  But a great break from the cardio insanity that has been happening.  I feel stronger and that it prepared me for the max insanity this month has in store for me. If this doesn't get that last 5lbs off, not sure what will.


Need some ideas for cardio??? Well I have them for you:



At The Gym

Elliptical trainer
Stair stepper (Stairmaster)
Stationary or recumbent bike
Jacob's ladder (the climbing "treadmill" often seen on "The Biggest Loser")
Arm ergometer (arm cycle)
Rowing machine
Circuit training
Treadmill walking or running
Kettlebells
Interval training
Box jumps
Step ups
Plyometrics

Household Chores

Vacuuming
Scrubbing floors
Cleaning the bathtub
Washing windows
Mopping
Changing sheets
Painting
Heavy renovations (pulling carpet, knocking down walls, etc.)
Moving furniture
Raking
Gardening
Cleaning the gutters
Washing the car
Mowing the lawn with a push mower
Shoveling snow
Sweeping the patio and walkways
Cleaning out the garage
Heavy landscaping such as planting trees, shrubs and bushes

The Great Outdoors

Cycling
Hiking
Snowshoeing
Downhill skiing
Cross-country skiing
Water skiing
Wakeboarding
Rock climbing
Jogging / Running
Power walking (brisk walking)
Rollerblading
Paddling a canoe
Nordic walking
Surfing
Paddle boarding
Swimming
Water jogging/running
Skateboarding
Bleacher running
Ice skating

Sports

Tennis
Flag football
Hitting balls at the driving range
Soccer
Hockey
Basketball
Lacrosse
Boxing
Martial arts
Kickboxing
Kickball
Karate
Jiu-jitsu
Racquetball

Group Classes

Spinning
Step aerobics
Jazzercise
Zumba
Bootcamp
Power yoga (Ashtanga and/or Vinyasa)
Salsa dancing
Dance classes or lessons
Cardio kickboxing
Hi-lo floor aerobics
Water aerobics
BODYPUMP
Silver Sneakers
Gliding
Hip hop dance
Sports conditioning
CrossFit
Krav Maga
StrollerStrides or StrollerFit classes
Turbokick

Popular Workout Videos

P90X
Insanity
Chalean Extreme
Cardio Blast with Coach Nicole
Hip Hop Hustle
Jillian Michael's 30-Day Shred
The Biggest Loser workouts
Tae Bo
Walk Away the Pounds
Sweatin' to the Oldies
Turbo Jam / Turbo Fire
Hip Hop Abs
Gilad's Bodies in Motion
Dancing with the Stars workouts
10 Minute Solution cardio titles
Coach Nicole's 10-Minute Jump Rope Cardio video
Coach Nicole's 10-Minute Jump Start Cardio video
Coach Nicole's 10-Minute Cardio Kickboxing video

Play Time

Walking the dog
Playing with your children
Dodge ball
Tag
Hooping (hula hooping)
Obstacle courses
Jump rope
Water games in a pool
Playing with your dog
Skipping
Hop scotch
Taking the stairs
Jumping jacks
Trampoline jumping (rebounding)

You are welcome!

Have a very fit day!

Kick-butt total body work out!

Kick-butt total body work out!

I totally looked at this and thought, "oh this is going to hurt"  and it did, but it was a good hurt!  So if you are looking for a new work out try this one. Make sure you warm up and cool down afterward, oooh and stretch!

Total Time: 50ish minutes, including 30 rests between workouts.

Backward Lunge Kick Up
25 reps on each leg


Walk Over Push Up
50 reps


Mountain Climber
50 reps


Sumo Squats Knee Up
50 reps


One Leg Bridge Leg Lift
25 reps on each leg


Side to Side Squat & Leg Lift


One Arm Tricep Push Up
25 reps on each arm


Star Crunch
50 reps


Diagonal Touch Down
25 reps on each side


Side Plank Lift
25 reps on each side


One Leg Wall Sit
25 reps on each leg

Have a very fit day!

Ready for Summer?

If you have not already thought about the summer, being in shorts, skirts and bathing suits, then well, you should.  I am in Florida and it is already hot here.  Everyone likes to put their best foot forward.  That does not mean you have to be skinny.  It means you must be comfortable in YOUR own body.  YOU have to believe you look amazing!

Here is a workout that will surely make you feel ready. (I love SELF magazine)

http://www.self.com/fitness/workouts/2010/07/vanessa-minnillo-bikini-body-move-slideshow#slide=1

Work out of the day schedule

Basic Workouts - No equipment necessary.
The only requirement is proper workout attire and sometimes a jump rope.  Pick and choose which one you want to do or do a 30 day Work out of the day and go through the list!  It is up to you.  Have fun with it and push yourself past where you think your limitations are!

Warmup

15-second Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Pushups
3 Rounds

Day 1
100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time

Day 2
30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time

Day 3
5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes

Day 4
Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time

Day 5
Run 400 meters (or any sprint distance - 1:30-2:30 min long)
50 squats
25 pushups
3 Rounds for Time

Day 6
Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time

Day 7
Squats for time (pick a number between 100-500)
1 Round for Time

Day 8
Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

9
5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes

Day 10
Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time

Day 11
Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time

Day 12
Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time

Day 13
Burpees (50-150 - pick a number and go for it!)
1 Round for Time

Day 14
Run 800 meters (Run about 5 mins)
50 Squats
50 Sit-ups
3 Rounds for Time

Day 15
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time

Day 16
Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time

Day 17
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time

Day 18
Walking Lunges - pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time

Day 19
10 Turkish Get-ups (1 or 3 gallon jug of water or kettlebell)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time

Day 20
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time

Day 21
80-60-40-20
Air Squats
40-30-20-10
Situps
20-15-10-5
HSPU (handstand push ups)

Day 22
50 Walking Lunges (each leg)
800 M run
50 Walking Lunges

Day 23
10 Shuffle run (aka Suicide's) - 20-50 meters
10 Burpees
5 Rounds

Day 24
50-35-15
Leg lifts
Pushups
Situps

Day 25
30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders

Day 26
How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)

Day 27
12 Rounds for time
10 Burpees
10 Leg lifts

Day 28
Sprint 100 meters
Rest 1 minute
Repeat 10 times

Day 29
60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile

Day 30
100 Single unders
50 Squats
5 rounds for time

For any exercise you are not sure about, google the name and "cross fit" and a youtube video or explanation will appear.

Enjoy!

Have a very fit day!

Fire Up. Power Up. Ignite your Passion.

Totally stealing this from http://www.lozilu.com:

Fire Up. Power Up. Ignite your Passion. Let the Olympics inspire you all week to crush these workouts!
 

There's a little learning curve with the exercises & names, please visit the exercise list to watch how-to videos and maximize your results. 

Workout #1:  Power  

Warm Up:

Slow Mountain Climbers: 1 minute

Supermans with Just the Legs: 15 reps

Wood Chop with Resistance Band: 10 reps each side

Lunge Cross Chops: 10 each side

Toe taps on Med.Ball: 1 minute 

Circuit 1:  Perform 10-12 reps of each exercise.  Repeat the circuit 2-3 times.  

Step Back Lunge with OH Hold (don't forget to do both sides)

Inch Worm to Push Up

Sprint Starts

Reverse Crunches
 

Circuit 2:  Perform 10-12 reps of each exercise. Repeat the circuit 2-3 times.

Side Lunge Rotation to Single Leg Hop

Bent Press

Single Leg Deadlift with Single Arm T's

Inverted Row

Circuit 3:  Perform 10-12 reps of each exercise. Repeat the circuit 2-3 times.

Hip Circles

Side Plank Reach Through

Cool Down:  Hold each stretch for 30 seconds

Standing Chest Stretch

Cat Stretch

Hamstring, Inner Thigh, Quad Stretch

Pretzel Stretch

Please visit the exercise list to watch the how-to videos.

 

Workout #2: Fire  

Warm Up:

Slow Mountain Climbers: 1 minute

Supermans with Just the Legs: 15 reps

Wood Chop with Resistance Band: 10 reps each side

Lunge Cross Chops: 10 each side

Toe taps on Med.Ball: 1 minute 

Circuit #1: Perform each exercise for 45 seconds. Rest for 15 seconds and then move right to the next exercise. Repeat the circuit twice (or three times for an extra boost of confidence today!!!).

4 Squat Flip

Pike Butt Push Ups

Box Blasts (alternate leg each rep)

Bear Crawl

Lunge to Jump

Plank Row to Burpee

Modified V-Ups

Tricep Push Up to Frogger

Rollbacks

Cool Down: Hold each stretch for 30 seconds

Standing Chest Stretch

Cat Stretch

Hamstring, Inner Thigh, Quad Stretch

Pretzel Stretch

Please visit the exercise list to watch the how-to videos.
 

Workout #3: Passion  

Warm Up:  

Slow Mountain Climbers: 1 minute

Supermans with Just the Legs: 15 reps

Wood Chop with Resistance Band: 10 reps each side

Lunge Cross Chops: 10 each side

Toe taps on Med.Ball: 1 minute 

Main Set: This will be a Tabata style workout. For the exercise 1 (Sprints on the Spot) you will go hard for 20 seconds, rest for 10 seconds and repeat that pattern for the same exercise 6-8 times. Then move on to the next exercise following the same 20 seconds hard, 10 seconds rest x 6-8 times.  

Sprints on the Spot

Alternating Forward Lunge to Shoulder Press

MB plank with Knee Tuck

Ski Jump to Cross Back Lunge

Plank Row to Burpee

Bicycles 

Cool Down: Hold each stretch for 30 seconds

Standing Chest Stretch

Cat Stretch

Hamstring, Inner Thigh, Quad Stretch

Pretzel Stretch

Please visit the exercise list to watch the how-to videos.

Have a very fit day!