This week I’ve been really surprised by how “in shape” I am despite recently returning from my European Extravaganza. I was expecting to be sucking air when teaching my Turbo Kick classes yesterday, but surprisingly I’m feeling good – really good. I’ll attribute my fitness maintenance to my little workout formula I did in my hotel gyms while traveling. Fortunately, most of the hotels we stayed in had a bike, a treadmill and a set of free hand weights. So when I had the opportunity, I got a high-intensity, 30-40 minute circuit in which served me well. The workout was extremely effective for me, so here’s a copy for you to keep.
Also, here are some more pictures from the Italy section of my trip. We spent 2 days in Cinque Terre – a quaint set of 5 villages along the northern Italian coast. One day, we hiked from village to village for a total of 8.5 miles on really steep terrains. I even got a few push-ups in along the way – yeah buddy #GRIT. This was definitely the most “fit” segment of my trip (unlike the latter portion in Milan and Rome during which I indulged in gelato, pasta and wine every day – more to come on that later). Enjoy 🙂
Hey guys – meet one of my DEAREST college friends, Jan. Many people think that Jan and I became friends because we were both varsity athletes, but I know that we TRULY bonded over our love for football players 😉
Jan now lives in Chicago, works in the fashion industry and is constantly on the go. She likes to workout but is looking for a plan to get her out of her usual routine and beach body ready for our summer vacay!
However, keep in mind that Jan only has time to workout for 1 hour each day and no more than 5 days per week. Also, she a has a history of knee and ankle injuries so high-impact workouts are a “no go.”
That said, I put this 4-week plan together which incorporates several of the workouts and nutrition tips previously posted on GRITbyBrit. Every week, Jan will provide you guys with an update on her progress and a picture of her body getting hotter by the day! WISH HER LUCK – go Jan!
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.