The Bare Basics Workout

Whether you’re on the road, under budget or just need a break from the weights and gym dates…this workout offers the variety and intensity you crave.  You don’t need any equipment or fancy gym memberships!  This full body routine will increase your heart rate and help you drop excess body fat when incorporated into a healthy lifestyle, including a nutrient-dense diet and rest. 

Complete two rounds of each set then complete one final round of each cardio movement.  Rest as little as possible to keep the heart rate up.  Warm up 3-5 minutes beforehand.  Modify as needed.

• High knee run - 30 seconds
• Alternating reverse lunges with arms overhead - 30 seconds
• Full arm plank - 30 seconds

• Burpees - 30 seconds
• Squats with forward arm press as the legs extend - 30 seconds
• Wall sit - 30 seconds

• Jumping jacks - 30 seconds
• Pushups - 30 seconds
• Forearm side plank - 15 seconds/side

• Jump squat - 30 seconds
• Full plank with shoulder taps - 30 seconds
• Side to side squat - 30 seconds 

• Mountain climbers - 30 seconds
• Lunge with right knee raise and core rotation to right - 15 seconds, then switch sides
• Plank walkout with 2 knee drives - 5x

This post was originally featured here: http://etbfit.com/blogs/news/125910595-the-bare-basics-workout-no-equipment-necce

Timed Track Workout Series

Are you an athlete? Or do you consider yourself to be anything BUT an athlete? If you answered yes to that second question, it's time to shift your perception!

I never considered myself an athlete. In fact, my mom signed me up for high school tennis as a way to be "social" and "break out of my shell." While it served its purpose, it also broke my ego--when the tennis coach ordered a double X t-shirt for me. 

Regardless, I've overcome my negative mentality and social awkwardness (though if you're an introvert like me, you'll understand you still crave that alone time to reflect and energize). In recent weeks, I've asked myself "what can I do to mix up my routine? I work so hard in the gym and have hit a plateau." Physically and mentally. Have you ever felt that way?

My solution...the Timed Track Workout Series! I'm going to be heading to the track at least once a week for an outdoor workout...and, yep, it's going to be TIMED. Truthfully, this concept brings back memories of tennis practice where we did bleacher runs, alternating with laps around the track, performed dreaded suicides across the court lines...and, my least favorite, Indian runs (are they still called that?). But, if you're not feeling "nervous" every now and then, are you really doing anything to make progress and initiate change?

I'll be adding routines along the way, but for now, start with what's listed. If you cannot access a track, run around the block. If you don't have NuBells, use dumbbells (though the NuBells ARE PRETTY COOL). If you don't have dumbbells, use body weight.  Whether it takes you 33 minutes or 57, whether you walk or run...just START. Be sure to record your time and watch yourself progress as you incorporate this into your routine. 

1 lap
Reverse lunges - 20 total
Side plank - knee to elbow 10/side (complete all then switch sides)

1 lap
Squat with shoulder press - 20
Full plank with side knee drive - 10/side (complete all then switch sides)

1 lap
Front lunges - 20 total
Plank walkout with pushup - 5

1 lap
Lunge with knee and biceps curl - 10/side (complete all then switch sides)
Side plank with hip lift - 10/side (complete all then switch sides)

Beginners: Complete 1 round
Intermediate/Advanced: Complete 2 rounds

Cardio-Cable Core Workout

If you're like a lot of gym enthusiasts, you may have a love/hate relationship with the treadmill that turns to hate after ten minutes. And the long, slow upward climb on the stepmill feels like a trek to reach the top of Mount Everest. As a result, I created this core-inspired cardio cable workout. It's a great way to get your heart rate up while focusing on full body, particularly the abs and back, movements. Complete three rounds of the following with minimal rest. Treadmill work should be done around a 7/8 on a scale of 10 (modify by walking briskly, jogging, sprinting, and/or using the incline!). For the cable movements, use a weight that is challenging but allows you to complete the reps with good form. Overall, the routine should take close to 30 minutes to complete. 

Treadmill: 5 minutes

Mountain climbers: 30 seconds

Cable low to high woodchops: 15x

Burpees: 30 seconds

Standing cable rotations: 15x/side

Jump squats: 30 seconds

Lunge with knee and cable row: 15x/side

Get Fit with HIIT

What is HIIT? HIIT is the acronym for High Intensity Interval Training.  During this type of workout, you alternate between intense bursts of activity and periods of less intense activity.

Not only do you burn a significant number of calories during a HIIT workout, but the effect of the exertion causes your metabolism to increase. As a result, you burn more fat and calories in the 24 hours after a HIIT workout than you do after steady state exercise, such as jogging or biking.  HIIT is also an effective way to increase your VOx max, making your body more efficient by increasing your lung capacity. There are benefits to both methods of training, so make sure to incorporate steady state exercise and HIIT into your program. Your program should be based on your goals and take into account your current fitness level. 

• Improve muscle strength, size and endurance
• Fat loss
• Anaerobic endurance
• Cardio endurance
• Increased VO2 max

Some of my favorite HIIT routines incorporate full body movements of cardio/strength exercises that result in efficiency and increased energy (along with an improved physique!).  The work interval is cardio based and should be done at a perceived exertion of 8 or 9 on a 10 scale.  The strength interval is an active recovery and should be done at a perceived exertion of 4 or 5.

Due to the high intensity and the required recovery time from the exercise routine, it is recommended to do no more than two or three days of HIIT per week.  Always warm up with light cardio exercise for 3-5 minutes before beginning.  Give the following routine a try and let me know how it goes!

Jump rope/Squat and press
High knee/Reverse lunges
Mountain climber/Plie with upright row
Burpee/pushups
Jump squat/Forward lunges
Jumping jacks/Curtsy lunges
Plank jacks/Bent over row

Exercise Set: Low Back - Obliques

Low Back - Obliques Set

Fire up your core with this set of exercises targeting the obliques and low back! Perform 15 reps of each, 3 sets. Exhale during the lift. Keep your abs pulled in, make sure they don't press into the floor. Resting arm is resting! Make sure it doesn't push the floor to help you lift. And...squeeze your butt! 

One: "Reach and pull" Arms and legs are extended. Lift arms and legs, pull elbows toward hips then return forward and lower everything. 

Two: "Alternating tap backs" Arm reaches (as if you're drawing a line across the wall!) and taps the hamstring. 

Three: "Side crunch" Squeeze the obliques as you lift your elbow toward the hip. For more challenge: both legs lift, or just the top leg. 

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