“Done and Done! The 4-week tone up challenge was truly a great mix up to my winter workout rut. I appreciated having set days to work out and set days to recover. Also, the structured workout plan gave me goals and checklists which were extremely helpful when fitting workouts into my busy schedule. Overall, I am loving the results so far and will continue to use Brit’s workouts ALL summer. This is just the kick-start I needed to get beach body ready. After only 4 weeks my “six-pack” is starting to show and my legs are significantly more toned! I’m looking forward to some new workouts for my post Italian vacation in a couple of weeks to help me get back on track after a little R&R with a great friend (Brit).” – Jan
Wanna try the challenge? Missed one of Jan’s updates?
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.
What is Body Pump?: A total body weight lifting class using a bar with weighted plates on each side. There are about 8-10 music tracks and each one has a choreographed weight lifting routine to work a specific muscle group (i.e. legs, chest, back, biceps, triceps, etc.). You can also buy the DVDs and equipment to do the class at home.
Commentary: I try to go to Body Pump at least once a week and when I do, I always feel tight and toned.The music is okay, def not amazing, but the workout is sick – it’ll get you right. I like this class because it’s an efficient TOTAL body strength workout. I appreciate that I don’t have go searching for a weight lifting routine for each body part, I can get it all at once – 1 hour and done. Also, you do a ton of reps for each muscle group so bulking up is not an issue. Instead, your muscles gain endurance and you even get a good sweat!
The Facts: Building lean muscle mass is not only great for your overall health and fitness, it’s also a great way to speed up your metabolism aka BURN FAT! Your Resting Metabolic Rate (RMR) is the rate that your body burns calories while at rest. RMR is directly related to your ratio of lean body mass. This means, the more lean body mass you build, the more calories and fat you burn while at rest. So get your PUMP ON and get the FAT OFF 🙂
Resistance training has been perhaps the most under emphasized component of the comprehensive weight loss program. – Paula Besson MEd
Focus: Moderate cardio + total body light resistance training
Location: Hotel gym (any gym you want)
Commentary: Last week was crazy with work travel, leaving me pretty burnt out and lacking motivation to go to the gym and hit it hard. So, I made this workout to do in my little hotel gym. It gave me a low/moderate intensity total body workout that kept me active but didn’t wear me out. At the end of the day, I felt really proud for not skipping my workout altogether 🙂 Now, this isn’t a workout you should stick with if you’re really trying to “get it in.” BUT, it’s a good option for those days when you aren’t really feeling it or maybe traveling …enjoy!
For the past year, I’ve committed my Saturday mornings to detoxing my body and catching up on missed workouts. My personal detox routine = 1 hour TurboKick class + 1 hour weight lifting class (Barbell, Body Pump, Power Sculpt, etc.) I like doing my detox in group fitness classes because of the music and positive vibe of working out with other people. However, you can do your detox routine however you like. For example, go running outside for an hour and follow it with a 1 hour weights circuit.
Here are the details of my 2-Hour Saturday Detox Workout Regimen:
Duration: 2 hours
Formula: 1 hour of high intensity cardio (breathing heavy) + 1 hour of total body resistance training (lifting weights)
Location: Preferably a gym or fitness club with Group exercise classes
The Facts: The American College of Sports Medicine recommends 30 minutes of cardio 3-5 times per week and 30 minutes of muscular strength training 2-3 times per week. Check this, if you do a 2 hour cardio + weights detox routine, you’ve knocked out over 50% of your weekly exercise needs. So, try the 2 hour detox and your Saturday’s suddenly get sweeter 🙂
Focus:Moderate/high intensity cardio, max calorie burn
Calories Burned: 600 – 800
Location: Any gym with cardio machines
Commentary: I made this workout for my friend/colleague who’s just starting to get back into the gym. We did it on Tuesday and our booties were burning on Wednesday morning! I like it because it provides a TON of cardiovascular training by incorporating basic cardio machines and body weight drills. You can easily do it at the gym with a good play list going on your iPod. If you’re trying to drop a few pounds for summer, throw this workout into your routine and you’ll be turning heads…or at least losing water weight 🙂