WARNING, YOU WILL BE SORE

 I was recently in the mood for a newer lower body and booty workout, and was introduced to a SINGLE LEG WORKOUT.  Pretty much every exercise you do is sectioned off by leg....
Before I type up this workout I must give you warning; You WILL be sore, especially if you do challenging weight.

Here it goes....(BTW, SL stands for Single Leg)

Rotation 1:
SL Bear squats 3x12 each leg
Weighted SL burpees 3x10 each leg

After rotation 1 is done, sprint a quarter of a mile as fast as you can (try to keep it under 2 min)

Rotation 2:
SL side leg press 3x10 each leg (go pretty heavy)
SL around the world weighted lunges (Forward lunge, side lunge, angled lunge, reverse lunge...repeat this for 20 reps, then switch legs.  You will end up doing 4 sets total, 2 around the worlds each leg)

After rotation 2, Bear crawl on treadmill, 15% incline at about 3.2 speed for 1 minute.

Rotation 3:
SL weighted donkey kicks 2x15 each leg
HEAVY barbell walking lunges 3x20 paces (Good to have a partner so they can help you get the bar on and off of your back)

After rotation 3, mountain climb on treadmill, make sure it's NOT on.  Put hands on the ground, feet on treadmill in mountain climbing position.  Your weight and push with your legs will move the treadmill.  Go for one minute. 

Rotation 4:
SL dumbbell RDL's 3x12 each leg
Body weight SL squats on a box or bench (Good core balance work also) 3x15 each leg

After rotation 4, sprint a quarter of a mile again, keeping under 2 minutes

Stretch and cool down

Point of this workout is to really section off the glutes and make them work even harder, hence the single legs.  If you use a good amount of weight and push yourselves, you will be sore, but a GOOD sore!!!:)

TOTAL BODY PHENOM

Good to be back blogging!!  This summer took me by surprise with vacation, kids' camps, swim lessons, doctor appts (more than I would like), and my youngest getting over hand, foot, mouth disease (wouldn't wish that on ANYONE).

But I'm back and looking forward to blogging some workouts I've been doing lately!!

I was going back and forth about which to post first:  A single leg booty workout or a total body workout.  I think we'll hit total body today and leave the single leg booty for tomorrow's post (You WILL be sore, in such a good way:)).

TOTAL BODY:

Start with a 5 minute warm up.

Rotation 1:
Plank bicep curls 3x20
ladder crawls 3 times (down and back is 1)
Box jumps 10-12 reps, 3 times

Plank bicep curls:
Start in a plank position on your hands with a dumbbell in each hand (grab a challenging weight).  Curl one side at a time, keeping your core tight.  Do 10 reps EACH arm

Ladder crawls:
lay out an agility ladder.  Start in plank position walking hands in and out of each square all the way down the ladder and back.

Box Jumps:
I LOVE box jumps.  You can do a lower box with more reps, or a higher box with less reps.  You will get more out of a higher box, much more challenging.

Rotation 2:
Over head squat swings 3x15
lateral shoulder raise with resistance 3x15 each arm
Weighted jumping jacks 3x30 reps  (do these as fast as you can)

Overhead squat swings:
Grab either a kettle bell or a free motion machine (I like free motion).  Put the setting to the very bottom on the free motion with a handle attached.  Pick up handle, start in squat position and as you stand up in a fast motion swing the handle right above your head.  Set at a moderate weight and go quickly to get heart rate up.

Lateral shoulder raises:
Use either free motion resistance machine or free weight.  Just stand with handle or weight at your side and raise slowly to shoulder height or a little above, lower and repeat.  Switch sides

Weighted jumping jacks:
Grab some dumbbells (I normally use 7.5 or 8), and do jumping jacks with weights in your hands pressing them above your head.  Go hard and fast for 30 reps.

Rotation 3:
Killer 21 bicep curls 3x21
Shoulder press burpees 3x10 (Heavy weight)
Weighted mountain climbers 3x20 each leg

Killer 21 bicep curls:
Grab a barbell.  Make sure to grab a challenging weight.  Do 7 reps half extension upper curls, 7 reps, half extension lower curls, and 7 full extension curls.

Shoulder press burpees:
Grab HEAVY weight.  Do a regular burpee (jumping in/out).  When you stand up, don't jump but do a shoulder press with the weights instead.  Weights stay with you the whole time.

Weighted mountain climbers:
Grab 2 purple discs and 2 10lb plates.  If you don't have discs you can do 2 small towels on a smooth surface. Place a 10lb weight on each disc or towel.  Put toes in each hole of the plate.  Do mountain climbers sliding each leg back and forth.  Do 20-25 each leg.  Your quads will feel this pretty quickly.

Rotation 4:
Calf raises 3x30
Renegade rows 3x10 each arm

Calf raises:
Grab 25 lb plate.  Hold and do calf raises.

Renegade rows:
Get in plank position.  Grab dumbbells (moderate weight).  In plank position row one weight back at a time, doing 10-12 each side.

End with 30 min. moderate cardio.

Hope you all enjoy this workout as much as I did (or at least AFTER the fact;)).

Will be posting some booty moves tomorrow!!

SNACK OF THE DAY:  1 TBSP Peanut butter, handful almonds, 1 lowfat string cheese:).

Vote for me to be North America's Next Vi Model!

Vote for me to be North America's Next Vi Model!


Please take 2 seconds and vote!  That's literally all it takes!  Thank you so much in advance!  This is a super fun contest!

Blessings!

MY FIT FRIEND PROJECT

I have an AMAZING friend named Haley.  I have asked her for a HUGE favor....
I came to her about a week ago and asked if I could do an 8 week challenge for her.  Basically she would take Body By Vi shakes, I would type her up a meal plan, take her through a few workouts a week, take measurements, and before and after pictures. 
She was more than willing and just after the first week, she has lost 3 lbs!!!  She said she stood on the scale for a couple minutes in disbelief.... I was SO EXCITED for her!!  Not only that, but she said she didn't feel hungry at all!!
I cannot wait to post her before and after pics in 7 more weeks!!  She's been a rock star with the diet, shakes, and has been a REALLY good sport letting me take her through workouts:)
THANK YOU HALEY!!

Now here's a few workout suggestions for the week if you're pressed for a little time:

Option one:
Grab a few sets of free weights and take them with you next to a rowing machine.
Row for one Minute on the highest resistance.
Hop off and do 10 reps of shoulder presses and 10 reps of bicep curls (Or you can do lower body exercises, which ever you prefer).
Hop back on rowing machine and row for another minute.
Get off and do 9 reps of each exercise
Repeat until you've gone down to 1 rep

Option 2:
Grab free weights (pretty heavy), or a 25 lb plate
Hop on a stepmill
Step at a good pace for about 5 min
Hop off and grab a heavy dumbbell and do plie squats for a 1 minute
Hop back on step mill and go another 5 min
Step off and grab lighter dumbbells and do walking lunges for about a minute (give or take)
Repeat process until you've done 3-4 sets of EACH exercise  (About 30-40 min)

Hope you all have a happy and healthy week!!  Stay focused!

CONGRATULATIONS!!

The winner of the Body By Vi protein is Dusty Perez, who is a mama of 2 little boys!  Congratulations Dusty!  Looking forward to your feedback and how the product is working for you!!

Tomorrow I will be posting some info on certain supplements (have had quite a few questions lately about supps), and will also post another 'challenge' workout!  Did anybody try the 300 yet?!

Not seeing Results?-Myth Busters

I read a great article in Experience magazine the other day called 'Classic Weight-Room Mistakes'.  It was such a great article I'd love to share some of the points with you!

Myth #1: Using the same amount of weight and number of repititions each workout.
-Try mixing up your weight.  Throw in heavier weight training with lower reps or have less rest periods between each set.

Myth #2: Not tracking your workouts.
-Keep progress of your workouts and the amount of weight you're doing with your exercises.  This will help you vary your workouts.

Myth #3: You can focus on certain trouble spots such as abs or thighs:
-There is no such thing as 'spot reduction'.  Lunges, squats, presses, pull-ups, etc will help build a balanced physique. 

Myth #4:  Doing the same workouts you did in high school. 
-It's important to vary your workouts and put new exercises into your routine.  Varying workouts will help get you to your goals quicker.

Myth #5: Sticking with High Reps and Low weight to Tone:
-I hear this one all the time:  "I do 20 reps with low weight".  Grab some heavier weights and incorporate them into your routine.  You'll look leaner over time...

Myth #6: Focusing on Intensity before Form:
-Proper form is imperative before adding intensity to the exercise.  Proper form will help prevent injury and also target the proper muscle and engage that muscle more than rushing through an exercise. 

Also remember to up your protein intake to help develop that lean muscle!!!!

Getting to the 'CORE'...

Let me start off by saying no matter how much core work you do, that lean sexy stomach first and foremost comes from DIET, then Cardio, and then not only core exercises, but total body exercises.  With that being said, I would be lying if I said I didn't love feeling that burn in my stomach when doing core, and I always love to try new things.  I have sooooo many core exercises in my brain, that it was hard for me to organize it all.  So I've narrowed it down to what I've been doing lately, and also some of my all time favorite moves...

1. While on a free motion resistance machine, put the arms on the lowest setting, wtih an ankle strap as the attachment.  Doing a side plank, strap your top foot in, and pull your elbow to your knee simultaneously.  The weight should be somewhat light, since you're shooting for 20 reps. Switch sides.

(This is a free motion machine)










2.  I was shown this one a couple weeks ago, and I've loved it ever since.  It looks odd and you will look funny doing it, but it's effective!
On this particular machine of precor cardio equipment, start by putting your HANDS on the foot pedals.  Start pedaling up and down (it's a bit hard to get it going at first, but once you do it gets easier).
Keep moving the pedals with your hands for 30 seconds-1minute.  You will absolutely feel this in your obliques (and also your shoulders).

3.  Hanging Leg Raises!  These are extremely effective and also challenging:

Note: The less your body swings when you raise your legs, the more activated your core will be










4.  Weighted Alligator crawls:
With a 25 lb Plate on a towel, put your toes in the holes of the plate, and start walking with your hands, dragging the weight behind you....Go til burnout....(You will LOVE these;)).

5. ABC's! 
On a stability ball, start in a plank position on your elbows, hands together.  Start tracing your ABC's, all the way to Z.  You will hit alot of different angles 'writing' all the letters.

6. Bicycle v-ups:
These are your typical bicycle crunches, but instead of bending the legs, keep them straight the entire time, lifting them up and down (kind of like scissor kicks with a bicycle crunch)

7. Fetal crunches:
These are pretty self explanatory from the picture, and I use pretty heavy weight!
Try to touch your elbows to your knees each rep.  Reps of 20-25

8. Medicine ball mountain climbers:
Hands on a weighted medicine ball, and then proceed to do mountain climbers for 30 seconds-1 minute.  This will hit your core and also raise your heartrate. 

Here's a good start to some of my favorite core exercises!!  But trust me there will be more to come over the months!!!  Have fun trying some new things, and if there are any questions or suggestions please let me know!!