A workout routine to add to the mix

I hope everyone is reaching their goals, or at least making some headway.  I thought i would share a workout that hits the entire body and feels GREAT!

The first one involves the TRX.  I think this is such a universal piece of equipment and worth every penny and then some.  Plus, it travels well, too.  with the over the door attachment you can take it anywhere!  Almost every TRX move is a variation of a plank, so even if it is an arm exercise, you will also being working your core and legs as well.  Remember when performing the exercises, to keep your glutes engaged, belly button pulling in towards your spine, and shoulders pulling back and down, even when working with arms in front of you.  you never snake through a movement, just as when performing planks/pushups on the mat, you would never snake either!!  
I like to always do a warm up.  i have a routine that hits most of the major muscles and joints and also has a balancing component and preps the body to run or lift.  you can also walk/run and then perform these exercises.  
perform 15 of each, and if one sided, its 15/side.
1. standing windmills 
2. TRX pushups
3. TRX rows with lower body in table position
4. TRX single leg superman
5. TRX single leg lunge
6. TRX Triceps
7. TRX single leg squat with forward kick
8. TRX bent leg pikes/tucks (when feeling strong, go for the straight leg version)
9. TRX ham curls
Go through 2x.  you can also run half a mile or 1 mile ( or spin or row or elliptical) before/middle/post to create an excellent circuit!

if you don't have the TRX (get one) you can perform these exercises on their own, in standard fashion with or with out weights. for the pikes or tucks you can use a towel on a slippery floor or plates on carpet.  If you try this, let me know how it goes! 

new year, new challenge!

well, i can't be that helpful to people if i am only posting 1-3 times per year.  So new year=new attempt at frequent blogging.  i realize some people are phasing blog posting out, and putting it all on the ig, but i don't like making long posts there, and i have missed this format of sharing/writing and i personally still love my morning coffee time reading blog posts.  

So here we are on jan 1, 2019... i personally don't believe in resolutions for the new year. i feel that if you want to make a change, make it.  don't wait. get on it!!  life is short, why waste time for some random societal date?  But if you are moved to try something new/different/get back on a band wagon around this time of year, great!  This concept of re-surging my blog literally occurred to me about four minutes ago.  So here i am at 11:10 on the first attempting to be better at something! Personally, this year was a fitness mediocre/lackluster blah year.  i ran some races, did some workouts but wasn't totally into it.  We had my nana living with us for 8 months.  It was an amazing time, and she did workouts too, but i felt weird pushing myself with her watching (plus she sometimes got a wild hair and would attempt to follow my lead **TRX pushups, for example!**) And she could only last so long and would attempt to head back to the house (not safe for her faltering frame) so i would go inside with her, and i loved the time we had to visit.  She was only supposed to be around for a week or two, so i felt like out time was precious and the 1-2 weeks turned into a month, then two, then it was almost christmas!  But now that she has headed back east, i have been getting back into my groove and upping the intensity again.  To ease back into it, i have been doing circuits and intervals.  They go by quickly, and keep it interesting.  I also took the time on new years eve to fill out the first two months of my workout planner.  I think this is KEY.  Now again for the people in the back, SCHEDULE YOUR WORKOUTS LIKE APPOINTMENTS.  The whole excuse of not having enough time is bogus. Ten minutes is better than nothing.  Another small way to dip your toe into the water is a daily challenge.  last year my friend, Erin and i partook (is that a word?) in Kira Stokes and Candace Bure's 50 push up per day challenge on instagram.  it was amazing!  you could do it any way you needed to do it, knees, toes, counter, tricep, wide, trx etc.  So we have started our own challenge this year:  1:30 wall sit (break it up if you must--feel yourself get stronger!) and 25 on the toes push ups.  And you can break that up too, 5's, 15/10 etc. JUST DO IT!  baby steps count!  And when performing these two tasks regularly, you will notice the improvement so fast, and maybe that will inspire you to maybe do a plank... or make a circuit with jumping jacks, or jump rope, or tread mill, etc.  IT ALL COUNTS! So if you are wanting to commit to something, try this challenge! Let me know if you are game, and check in and let me know how it is going.

Happy New Year!

Indoor no equipment workout

Since it is sub zero here and has been since Monday, I figured I would post a quick, equipment free workout.

begin with 20 calf raises, 20 knee raises, 20 forward kicks/side, 20 side kicks/side, 20 kicks to the back/side

25 jumping jacks
45 second plank on forearms
25 high knee runs/leg
40 second side plank, each side
25 running butt kicks/leg
45 second straight arm plank
20 jumping squats
20 bicycles (20 to each side)
15 push ups (as many as you can on toes before going to modified.  Always begin on toes!)
5 roll ups
20 jumping plies
10 tricep/pilates push ups (elbows graze rib cage throughout entire movement)

repeat 2-3 times.  minimal rest in between each exercise.  Remember to think about form (no knees going past the toes in any exercise, especially control your landing with jumping ones). Keep that belly button pulled in throughout all of exercises to protect low back.  Any questions let me know and let me know how it goes!