Where's the Beach?

To say that it's hot outside is putting it quite mildly. Summer has hit us hard here with heat indices well over 100 degrees. Even if I wasn't injured and unable to run, I would be highly tempted to take more of my workouts indoors. While I can't run or do any weight bearing exercises, I found that I can ride the bike (outdoors or spin with it set up on the bike trainer). Of course, just pedaling indoors can get old really fast, even if you're watching tv. One way that I like to break up a potentially monotonous workout is with intervals or HIIT (high intensity interval training). Not only will intervals make the time go faster, they are an excellent way to rev up your heart rate fast and burn fat all in a shorter amount of time. Who wouldn't want that? Ready to get started? All you'll really need is a timer, either your watch or a phone app, a bike (or cardio equipment of choice) and at least 25 minutes. On the 5s HIIT Cardio Warm up for 5 minutes ...

Yesterday was actually the blog's 5 year anniversary. How did that happen? I want to do a post sort of recapping the changes, the ups and downs, the accomplishments and changes I've shared over the years. Looking back? Wow, so much has changed. So much has been shared. But I also wanted to share a Halloween Workout for fun. It has been a bit since I've shared a workout. So I'll save the 5-year post for later. Last year, I shared my Feeling Jumpy Halloween workout. This year I put together a Halloween Circuit Workout that includes both weights and cardio intervals. As with all workouts, begin with a 10-minute dynamic warm-up to warm up the body, loosen up muscles and joints. To complete this Halloween Circuit Workout : Do each of the GHOSTLY weighted exercises for 8-10 reps moving quickly to the next with little rest.  Once you complete the weighted exercises, move to the RIP cardio intervals completing each exercise for 12-16 reps moving quickly to the ne...

I don't know about you, but when I hear the word, " Tabata " I immediately think of a cardio workout. Tabata workouts typically include exercises like burpees, squat jumps and mountain climbers for an intense interval workout. However, the tabata set up (20 seconds on 10 seconds off) can also be used with resistance training as well. No, it's not quite the same fat-burning cardio workout as a normal tabata workout, but it provides a great circuit style workout that can be a welcome change from your typical resistance training routine. It is important to note that proper form is more important than the amount of weight you are lifting. When you do a weight workout based on time rather than number of reps, you typically have to go lighter with your weights to ensure good form. Begin your workout with 10-minute warmup on treadmill and/or using dynamic movements to warm up the muscles. Some examples include: jumping jacks, leg swings, no weight lunges, no weight squ...

I thought it would be fun to do a special Halloween workout. Things get a little spooky around Halloween and make you kind of jumpy. And so will this workout. Have you already had a few handfuls of seasonal M&Ms? What about those cute little candy corns. If you've already indulged, or you plan to, give this "jumpy" interval workout a go ... if you dare (said in spooky voice of course). Feeling Jumpy Warm up for 10 minutes with a brisk walk and dynamic moves. Complete as a pyramid where you'll move up the pyramid then back down. Begin with the first exercise for 15 seconds, then rest 15 seconds, move to the next exercise adding 5 seconds all the way to 40 seconds then begin moving back down. Rest 1 minute then repeat once unless you're not spooked, then repeat twice. 1/2 turn squats right - 15 seconds Low jacks - 20 seconds Air jacks - 25 seconds Squat jumps - 30 seconds Lateral hops - 35 seconds High knee jogs - 40 seconds Speed skaters...