Archive for June, 2011

A friend of mine gave me this great idea to post a 7 day, stay on track while you travel, work out plan.  All of you have some sort of vacation coming up, I am sure of it!

Vacation equals, more drinks, quite possibly more food (but hopefully mostly good choices!) and a different exercise routine.  Whenever we traveled growing up, my Dad always said, vacation is an opportunity to lose a bit of weight because you can be more active!  And that is the truth!

Re-arrange this plan to fit your needs, but definitely try to get in the “extra credit” activities listed at the bottom.  That will just increase your calorie burn and let you feel less guilty about the 2nd glass of wine!

**note, make sure you drink PLENTY of water while you travel.  We tend to be out of our routine, coupled with higher humidity at the beach can lead to feeling yucky.  Chug it!

 

Day 1: Travel Day. 

On this day, you will spend anywhere from 3-? hours traveling.  Get ahead! Make sure you are packed the night before, get up a little early and do 30 minutes of cardio.  Your choice here, so run/walk or straight run.  Do this from your house so you don’t have to add in travel time to the gym, etc.

 

Day 2: Need a little strength.

Do this easy beach work out in your room, or on the beach!  Bring a towel if done on beach.  And do it early to avoid the worst heat!

  • 100 mountain climbers
  • 25 push ups
  • 25 full sit ups
  • 25 squats
  • 25 squat thrusts
  • 100 mountain climbers
  • Rest and Repeat for 30 minutes!

 

Day 3: Back to cardio

30 minutes plus of hiking, biking or running.  A little more than casual!

 

Day 4: Yep, back to strength!

  • 20 jumping jacks
  • 20 lunges each leg (stationary, lifting knee each time you come up)
  • 20 push up to side plank (10 each side)
  • 20 hip dips ea side in elbow plank
  • 20 burpees
  • 20 jumping jacks
  • Rest and Repeat for 30 minutes

 

Day 5:  You know the drill, 30 minutes cardio of choice….not casual!

 

Day 6: Strength…

Find a bench, beach chair, stair, etc….just make sure its high enough for you!

  • 20 run up run down (ea side, lead with right then left)
  • 20 knees up ea side
  • 20 tricep dips
  • 20 lunge jump switch (total)
  • 5 perfect push ups
  • 20 run up run down (ea side)
  • Rest and Repeat for 30 min!

 

Day 7: Travel Day Home; again, plan ahead, get up a bit early, and enjoy the beach one last time before you get back on the road.  30 minutes of cardio!

 

Mix and match these workouts to fit your week.  Add some cardio the beginning or end of strength days if you have the time!

Extra credit…pick a few of these each day to up your calorie burn!

  • walking on beach with family
  • bike riding
  • kayaking
  • canoeing
  • waterskiing/wakeboarding
  • wave jumping (yes, get in the water and jump over the waves!)
  • throw a football, baseball, etc
  • beach tennis
  • shell searching (do a squat to pick them up, HA!)

And the list goes on!

Happy Summer and Happy Vacation!

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Pre Road Trip Work Out

Posted: June 20, 2011 in No Equipment Needed

So before I made my way home from Charlotte today a few friends, old clients and I got together for a great work out! They are seriously dedicated to come out on a Sunday morning, on father’s day and on the first true week of summer!

Hope you can find time to test out this no equipment work out soon.

Warm up, 1 mile jog

Main set,
(find a big hill…)
Jog backwards halfway, forward to top
10 burpees, jog back down.
Repeat this with….
20 push ups
30 squats
40 hip dips (20 ea side)
50 lunge jump switch

Now…find a flat surface…
Sprint one way, 50 burpees (yes, 50)
Sprint back 40 push ups
Repeat for 30 squats, 20 hop dips and 10 lunge jump switch!

Warm down set…find a bench or raised surface…
20-15-10-5
Knees up ea side, tricep dips

Jog easy quarter mile and STRETCH!

It’s a good one!

Posted: June 16, 2011 in Kettlebell

Happy summer! End of school is officially here and pool days, beach weeks, and lots of sun to look forward to.

See a good workout below!

You need a heavy plate or weight. I would recommend 25lbs or more.

Warm up 2 miles jog

4x
10 knees to elbows (hang from pull up bar and literally bring knees to elbows with as little swinging as possible!)
10 squat to swing plate overhead
10 squat to upright row
10 squat
10 plank back rows on each side…phew heavy!
10 chest press holding plate with both hands
.25 run between

Finish with 5×10 Russian twist with the plate!

Workout can also be done with a decent sized kettle bell. I used a 30 lb kettlebell when I did this workout!

Enjoy :)

If you work out in Charlotte, NC don’t miss the 3rd annual BootCamp to Beat Cancer this Saturday JUNE 11 at 8:00AM.

I wish I could be there to support, but instead will count on all of you to help my good friend Ashleigh raise money for a cause very close to her heart!

Great instructors, including Mary Dare Mayeux and Mary Queen will be there!

CLICK HERE TO REGISTER NOW!

WORKOUT

This is a client inspired strength work-out I am SURE you will love :)  You can only blame me for parts!

1 mile warm up of choice!

21, 19, 17, 15, 13, 11, 9 (do 21 of each, then 19, 17, etc)

  • upright row w/weights
  • overhead press w/weights
  • back fly w/weights
  • perfect form push ups (if advanced, go w/feet on bosu/bench/raised surface!)
  • chest fly w/weights (on mat, or with upper body on bosu/bench)
  • bicep curl w/weights
  • weighted lunges (stationary, ea side)
  • “kettlebell” swing w/ single weight
  • single leg pike ea side (low back supported on bosu OR on ground)

Finish with a good stretch OR if you are looking for an extended work out, go 1 mile of choice, then stretch!

Enjoy!