In January I love to revamp my workouts by pouring over fitness magazines and checking out all kinds of new exercises. This past weekend I spent a lazy rainy Saturday afternoon putting together a hodgepodge of my personal favorite exercises to create a Total Body Trifecta (3 complete 50 minute workouts). I plan to do 1 work out each day for the next 3 days. I love these workouts because…
They each burn 500-600 calories
I can finish them in under 1 hour
They engage all of my major muscle groups
Each one has lots of core work to tone my tummy!
Try my ‘fitness trifecta’ and let me know how it goes. You will see and feel results! Enjoy 🙂
I hope all of you had a wonderful Thanksgiving holiday with your friends and family. I sure did. However, this week back at work has been really busy and kinda stressful 🙁 I’ve had a hard time getting to the gym consistently, so during a quick break today I put together a “Super Efficient Gym Circuit” to help me get back on track. My intention is to get a solid mix of cardio and overall resistance training in the workout. Of course I also want to burn as many calories as possible. Most importantly, because exercise is the cheapest and most effective stress reviler and anti-depressant, I want to take full advantage of the benefits!
The workout takes 1 hour, should burn 600-700 calories and fully utilize all of your major muscle groups. I’ve built in a lot of complex exercises that engage 2 major muscle groups at the same time, which makes the overall workout more efficient.
The resistance training section requires 2 medium-heavy dumbbells (at least 10-15 pounds each). Overall, it’s probably difficult to do this workout home, but it’s definitely a good option for the gym when you want to change-up your usual routine. Try it out and let me know how it goes – enjoy!
Despite the sincere joy and stress relief I receive from my exercise regimen, there are times that simply get sick of working out. It’s usually because I’ve been doing the same routine for a long time and need a change up…or I’m just being lazy, in which case I’m often guilty putting off workouts until “tomorrow.”
That said, my “Kill your RUT workout” consists of exercises that I NEVER do (except the push ups). I’m going to do it before work tomorrow morning along with some moderate cardio. Hopefully it’s enjoyable and gets my fitness juices flowing!
Hey Gang! As usual, I hope this message finds you joyous and well. Here is the workout I did this morning before work. It was efficient and effective. Try it for yourself and let me know how it goes. Have a WONDERFUL WEDNESDAY and CHOOSE to have a great day.
Commentary: The fact of the matter is pro basketball players have HOT bodies. Whether you’re a “pro hooper”, “ex-hooper” or “wanna be hooper,” the basketball court is ALWAYS a great place to get a super effective workout. The workout I’ve put together incorporates many of the drills I did back in my day plus some basics to burn calories and build endurance. No matter your skill level, you should be able to get through this workout and increase your fitness level in the process. Change up your routine and try it out. Let me know how it goes!
Workout: Olympic Athlete Personal Challenge by Brit
Duration: 30-45 minutes
Calories Burned: 400-600
Brit’s Commentary: I was feeling so inspired by the Olympics this week that I designed a workout to challenge my own “Olympic worthiness.” I’m no where near an “Olympic athlete” but sometimes it’s good to feel my own SPEED, ENDURANCE, STRENGTH and GRIT! This workout was a nice change up to my usual routine and kept me in the Olympic spirit. It also allowed me to capitalize on all of the positive energy that the Olympics brings every 4 years! That said, try the challenge for yourself and go for the GOLD 🙂
*Be sure to warm up for 5-10 minutes before you start the sprints and stretch for 5-15 minutes after you complete the workout.
Focus: Total body conditioning Calories burned:500 -800 Duration: 1 hour Commentary: While the last few days of Spring linger around, head outside and enjoy this lovely weather! You Texans know that our summer heat is NO JOKE . 110 degrees outside = indoor treadmill running for us.
My lil’ sister is home from college – yay! This she week she wanted to go to the gym, but as a typical poor college student, couldn’t afford a membership (and I’m not spottin’ her any $$$). Instead, I taught her how to make her own boot camp. This way, she can work out anytime she wants at a local park or track . This evening, I did the boot camp with her and her friend, Tasia. They really enjoyed it so I figured I share my “formula” with you guys.
To get started, you will need:
2 light/medium hand weights (1-10 pounds each for ladies; 5-20 pounds each for gents)
Yoga Mat or large towel
At least 100 yards of flat land and/or 1 standard running track (400 meters around)
Brit’s Boot Camp Formula:
+ 2 Cardio circuits (3-4 cardio exercises in each)
+4 Resistance circuits (4 strength and toning exercises in each)
Focus: Total body toning, core strength, calorie burn
Commentary: Using medicine balls are a FUN and EFFECTIVE way to change-up your home workout routines. I like them because I can always find a new way to workout with them. I highly suggest getting one of your own – you can buy them for pretty cheap ($10-40) depending on the weight.
INSTRUCTIONS: Do 4 rounds of the following circuit. Between each round, do a 1 min cardio interval (i.e. jumping jacks, squat jumps, high knees, ski jump side to side, etc.) You can do this workout at home or at the gym after or before your cardio training – ENJOY 🙂
Push ups (15 reps), with one hand on the medicine ball – 2 rounds w/ right hand, 2 round w/ left hand
Bicep curls (20 reps), holding the medicine ball with both hands
Triceps overhead extensions (20 reps), holding the medicine ball with both hands
Loop through lunges (20 reps), 10 on right leg and 10 on left leg; step one leg forward into a lunge position, pass the medicine ball under your front leg from one hand to the other, bring the ball back up over you head and pass to the other hand, repeat (see example at the bottom)
Wall sits (45 seconds), with lateral shoulder isolation, hold the medicine ball straight out in front of you with both handswhile holding a wall sit
Berry pickers (20R, 20L), holding themedicine ball with both hands – lie on your back, bend your knees, rise to a crunch position and twist left and right so that the ball touches the floor on each side
Plank on medicine ball(45 seconds) – 15 sec w/ ball under right hand, 15 sec with ball under left hand, 15 sec with ball under both hands
Superman extensions (20 reps), lie face down on your stomach, holding the medicine with both hands out in front of your forehead, raise the ball up about 4 in. from the floor, squeeze your back muscles, repeat.
Commentary: It’s Spring! So you know what that means, let’s get outside and hit that track – what what! I’ve been hanging and chatting with a lot of my old college bball teammates this week in NYC, which inspired me to put a workout together for all of the former athletes out there. Sometimes, it’s fun to prove that we’ve “still got it.” Even if you’ve never played sports, this workout is a great way to SHOCK your body. So grab a buddy, head to the track and go get it in! Make sure to do the full warm up before you start – don’t want you pulling a hammy. Enjoy 🙂