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Fitness blender11/25/2023 ![]() Forward Lean/Toe Touch + Overhead Stretchīe sure to make any and all of the modifications you need to in order to make this workout your own.Bridge Press + Extension + Toe Touch Crunch.3 Marches + Clock Steps or Lunges (F, S, B).4 Pull Down Butt Kickers + 4 High Knee Narrow Pulls.3 Switchfoot Jumps + Knee + Front Kick (on trailing leg).Runner Pull + Tap Back (or Lunge) & Switch.Low impact and advanced modifications shownĤ Minute Warm Up: 30 Seconds each Intervalġ7 Minute Cardio Workout: 45 Seconds Active, 15 Seconds Rest Never diminish your efforts towards healthier habits if you wouldn’t say it to your best friend, don’t say it to yourself.ġ7 Minute Cardio Workout (Bored Easily Style, no repeat intervals) Pro tip: celebrating your “wins” (of any size) helps give you a feeling of satisfaction and self confidence, which makes it more likely that you build a positive association with your workouts, which is a huge part of making working out a consistent and ongoing part of your life. It all counts, so whether you make it through 10 minutes of this workout, or the whole thing, it’s something to be celebrated. Or, if you’re having one of those days, just celebrate the fact that you’ve shown up for yourself, that you’ve made time for yourself and your health in the form of a workout. Slow down the motion, hold onto weights or wear a weighted vest, and/or deepen the movement of each exercise (e.g., a slight hip hinge becomes a full range of motion squat, a tap back or to the side becomes a full side or reverse lunge, etc.)Īll the way through, walk that careful line of listening to your body, and gently pushing your own comfort zone. Ways to make this routine more strength-focused: Step up the pace and urgency, move quickly and light on your feet, keep the range of motion more shallow (e.g., instead of a deep lunge, tap back and behind the body to spare the muscles of the more difficult challenge of a lunge), try to minimize your breaks, keep moving Ways to make this routine more cardio-focused: Move more quickly, take shorter and/or fewer breaks, jog in place through the rest periods, deepen the range of motion on any give exercise, or add weights/resistance to exercises where appropriate Slow down the movements, take longer breaks, take more frequent breaks to stop and catch your breath, focus on calming your breathing during the rest periods, use a more shallow range of motion Please note that I have no affiliation with Fitness Blender. I purchased their 8-week Fat Loss program, and liked it enough to do a review here on Life with Gremlins. They also have full workout calendars available for purchase. Ways to make this routine more beginner-friendly: If you haven’t heard of them, Fitness Blender offers free full-length workout videos, many of which are HIT combos. A lot of this comes down to modifications that you choose to apply to any given interval in this routine below, I have shared tips and tricks to make this routine easier, or more difficult, as well as how to make the exercises more cardio, or strength-based in nature. No extra rest between groups.I’ve heard a lot of requests lately for a cardio workout that doesn’t exhaust the lower body - a good way to get in a cardiovascular challenge without further antagonizing already sore lower body muscles, or something that you can do in between strength workouts, without making the legs sore. Workout: Perform the pair of exercises back to back for 30 seconds each, before resting for 30 seconds. Reverse Lunge + Overhead reach, alternating Warmup: 8 exercises 1 Round 30 Seconds EachĪrm Circles - alternate directions every 5 On the topic of “celebrating your body” with exercise, what types of workouts feel like a celebration for you? There’s no wrong answer - let me know in the comments! ![]() This workout is a solid level 3 but could feel like a 4 if you use heavy (for you) weights, move at a quick pace, and keep moving during the rest breaks! Just grab a set of dumbbells (medium for you) and an optional mat. We kept equipment on the minimal side for this one. Perform the 2 exercises back to back for 30 seconds each (no rest between).1 exercise is strength based / 1 exercise is cardio based.Without being too intense or too mild, it lands right in the middle for an empowering and energizing “celebration,” if you will. This workout is the kind that feels like a celebration of what your body can do. I was recently taking a cycling class where the instructor said, “What better way to celebrate your body than to feel the release of energy and power your body holds?” I couldn’t agree more. Together, they make a great metabolism booster and energy release to fuel your day! Strength training allows us to build lean muscle while cardiovascular exercise keeps the heart rate up. When it comes to getting the most “bang” for your time, pairing strength and cardio can be very effective.
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