Tag Archives: jumping jacks

Make Cardio Fun- Plyometrics!

Standard

 

There are times when I know I have to do cardio and all I want to do is cry. However, Plyometrics are an amazing way to burn calories, get your heart rate up and act as a substitute once a week for those painful 30 minutes on the stair mill. Mixing it up not only helps with you desire to get back in the gym the next day, but it also forces your body to have to keep up and change with you. So try these out and you may find the fun in cardio again!

Take these 4 exercises, do each for 30 seconds, rest 30 seconds in between each and go through all four 3 times.

1. Butt Kicks

Target Muscles: hamstrings, glutes, calves

How to do it: Stand with your feet hip-width apart, arms at your sides and elbows bent. Jump and bend one leg behind you to draw your heel toward your glutes; on your next jump, switch legs. Continue, alternating quickly, for your entire set.

2. High Knees

Target Muscles: glutes, quadriceps, calves

How to do it: Begin in the same starting position as the butt kicks. As you jump, raise your knee in front of your body, alternating legs with each jump. Land lightly on the ball of your foot, and aim to get your knees as high as possible. Repeat for your set.

3. Jumping Jacks

Target Muscles: leg adductors and abductors, calves, deltoids

How to do it: Stand with your feet together, arms at your sides. Jump your legs out to the sides while raising your arms above your head; your body should form an X[A]. Immediately jump back into the starting position[B], and continue quickly alternating with each jump.

 

4. Squat Jumps

Target Muscles: glutes, quadriceps

How to do it: Stand with your feet shoulder-width apart, knees slightly bent. Bend your legs to sink into a squat; at the bottom, explode upward into the air, raising your arms overhead to help you gain height. Land with soft knees and immediately sink back into your squat. Repeat for your entire set.

 

 

 

Enjoy!

Advertisements

Workout of the Week- 6.6.10- A quick, anytime, anyplace pick-me-up workout

Standard

From here out, My intention is to supply you all with one solid total body workout every sunday that you can try throughout the week and keep in your “tool belt” for those days you just don’t know what to do, but want to workout. Please try them and give me feedback- I want to know what you think and how you feel! Throughout the course of the week I will supply recipes, stretches, testimonials and any other fun tidbits of info I might come across and feel like sharing!

So subscribe and check back in, often!

Here it goes:

Workout of the Week- 6.6.10

This workout is a great one that is great, tough and can be done by all skill levels. Fantastic times and places for this workout are:

  • In the morning before leaving the house to spike your metabolism and set a healthy tone for the day- trust me- you’ll feel awesome and more energized!
  • While traveling- whether you do it in a hotel room, fitness center, on the beach, a rooftop deck, or even the middle of a tropical jungle you  don’t need ANY equipment for this workout and all you need is basically an arms width distance around you.
  • In the park, or back home after your run/walk- since your heart rate will already be up, why not add this to the end and finish strong!

Complete all 4 exercises back to back resting at the end for 30 sec. and then starting back from the beginning. repeat 4 times through.

1. 20 Body Weight Squats

2. 30 Jumping Jacks

3. 10 push-ups (however you can do them, knees, toes, feet on ground hands on counter or other raised surface)

4. 20 crunches

Remember: try to do them all back to back without stopping in between and then resting once you complete all four. Then continue on to the next round.

Have a wonderful week!

Train hard. Eat clean. Live happy.

Lauren