Workout Wednesday

I figured I will give the Chiseled 5 a break and give you an actual workout. This one should be a challenge yet fun. If you work with a moderate set of dumbbells and and a decent speed, you will get a great total body metabolic workout. Get. Er. Dun.

 

Work Out Wednesdays!! Grab a set of dumbells and get with this!!
Warm Up w/
10 Inchworms
10 squats
10 jacks
repeat for total of 4 sets

Dumbbell Workout
Perform in a circuit (one after the next with minimal to no rest)
5 times through 12 reps each exercise
... Modify as needed
Arm Curl to Shoulder Press
Dumbbell Squat
Upright Row
Alternating Front Lunge
Push up
Mountain Climber
Bicycle Crunch
Air Humps (hip bridge-place one or both dumbells on pelvis to increase intensity)

 

Use youtube as a resource for exercises you arent familiar with.

In March, I will begin posting workouts along with short videos for you!

 

Fun times ahead!

 

Live for today, it's the only day you got!

 

Rave~

Chiseled 5: Essential Pieces for Home Workouts

Some of you may go to a gym, well lemme rephrase that. Some of you may have a gym membership, but you don't go all that often. Sometimes the hassle of the workday, changing clothes, drive to the gym, then figuring out what to do when you get there can be TIRING! And actually some of us like to just be in the comfort of our own home when we sweat and grunt. There is absolutely nothing wrong with getting your workout on at home. I do it for 4 out of my 5 workouts per week. The key is having the essential pieces to do a full body workout and the dedication to keep to a schedule.

Here are the essential pieces for your home workouts:

Dumbbells: You will need 2-3 sets at least. If you are just starting I will suggest 5lbs and 8lbs. If you can carry a gallon of milk you can lift 8 pounds.  When you are stronger, you can increase to a higher weight or even double the weights for some exercises. Dumbbells are probably the most versatile equipment that allows us to use them in various positions for plenty of exercises.

Exercise Ball: Yes one of those big balls! These can be used for just sitting around watching television, but I'd like to see it used in place of a bench. Use it to add a stability challenge to your workout, which will increase the number of muscles that work isometrically (without movement). Improve your balance and core strength by doing your crunches, push-ups or hip lifts on the ball.

Stopwatch or Timer: You likely have one of these on your phone or you can simply download an app. The stopwatch is essential because it it great for helping you keep track of the length of your workouts and rest periods during sets. Sometimes just counting reps gets boring, so setting your workout in a circuit/interval type of format will break monotony and help you push further. Try setting your timer for 30 minutes of work then 15-30 seconds of rest for 4-5 rounds. Do push-ups first. When you finish that one do lunges or jump squats (pick any exercise you like).

Resistance band with handles: Bands are so versatile! They are also very portable so you can take your workout to the park or on vacation with you. Bands can be used like dumbbells and offer a bit more of a challenge depending on the anchor point (how much of the band you stand on). Bands also can be great tools for building power because they offer a rather consistent resistance throughout the full range of motion. Bands can be attached to an inexpensive door anchor to allow for more pushing and pulling exercises. Very similar to a cable machine at the gym.

A Mat: This may seem like the most obvious, and it is! You will need a mat for floor work. It is perfect for stretching as well. Nuff Said about mats....

Need an inexpensive source for equipment??  visit www.fwonline.com

Stay tuned as I will be soon posting videos and workouts you can do at home with your band, dumbbells and exercise ball.


Life Is Good...
Act Like It!

Chiseled 5: cardio, 5 ways to do it!

How do you feel about cardio?
Many people respond that it is too hard, boring or they have no opinion of it. I see it as a necessary evil. Cardiovascular exercise has many benefits outside of the highly sought after weight loss. Quickly here are a few benefits of cardiovascualr exercise (AKA Cardio)

• decreased resting heart rate (which means your heart can do more for less)
• improved circulation
• improved lung function
• releases endorphins (the 'feel good feeling')
• increased bone density
• assists with managing stress
• reduces anxiety and depression symptoms
• boosts energy level
• improved cholesterol levels
• improves self esteem and self image
• reduces risk for some cancers and other lifestyle related diseases

....and this is just to name a few. for more go here

So I am going to give you a few ways to keep your cardiovascular exercise fun, beneficial and challenging. Here is your Chiseled 5:

1. Enroll in a class. There are tons of fitness classes out there that can give you a great cardio workout with a variety of music and moves. Try Zumba, Turbokick, Step, or even a good old fashioned hi/lo aerobics class (which I happen to LOVE). You will challenge your coordination and have some fun too.

2. Use a few cardio machines. If you decided to use the cardio machines at the gym, mix it up by choosing 3-4 pieces of equipment and going hi- intensity for 5-7 minutes each. By the time you have a chance to get bored, it is time to move on to the next machine, 5-7 minutes is the length of 2 or  3 of your favorite songs. That'll pass quickly!

3. Go outside. Perhaps you always do your cardio indoors. Challenge yourself with actually pounding the pavement. This could be in the form of walk/jog intervals, jump rope, biking, climbing stairs at your apartment building (or outside-Swallow Cliff) It will be a challenge simply because now you are pushing and carrying your own weight.

4. Sports! Joining a league and getting suited up for basketball, soccer, softball, racquetball, volleyball or tennis is a great way to learn a new skill and improve coordination. Many sports are available year round and don't have to be done competitively, and even a few months of seasonal athletics can give you a break from monotony, a new social experience and an increased sense of athleticism. Go to your local park district or try MeetUp groups.

5. Use your body. So my favorite type of training is body weight training. Our bodies are machines; equip with what it needs to succeed. Remember the old school calisthenics? That's what I'm talking about. Squats, jumping jacks, high knees, butt kicks, squat thrusts, jump rope, running in place, leaps, bounds, pushups! All of that! Simply take 5 exercises like the above mentioned and do them each for 60 seconds, back to back. After you finish all 5 take a 1-2 minute rest then repeat for a total of 3-4 rounds. That should have your heart rate soaring,

So those are my 5 ways to change up your cardio. Even if you decide to stick with the regular steady state walking or biking, it will all benefit you some how. JUST KEEP MOVING (3-6 times per week for at least 30 minutes)!

 Be sure to check with your physician first before starting an exercise regimen, ESPECIALLY if you have known heart problems or are at high risk.

Enjoy this day, cuz its the only one you got!

Rave~