Slimmer Summer Q&A

Work IT Wednesday: Ab and Cardio HIIT

We are ALL short on time right?

You can still get a great workout using a properly designed HIIT sequence.

I am in a constant battle with my abs, so I designed this sequence to kill 2 birds with 1 stone.

It’s easier if you have my FAVORITE APP, Tababta Pro. If you aren’t into apps, make sure you have a stop watch or a watch that you can see the seconds tick off :)

tabata pro

What you will need:

  1. A jump rope (real or imaginary)
  2. A workout mat
  3. A bar/captains chair for leg raises (alternate will be given)

Set your timer for 40 seconds of WORK and 10 seconds of REST. If you need a break between rounds you can set PREPARE to 30 seconds.

10 moves, 4 times through and you are DONE!

The Workout:

  1. Jump Rope
  2. Forearm Plank
  3. Jump Rope
  4. Hanging Leg Raise (if none available, do leg drops on back)
  5. Jump Rope
  6. Bicycle Crunch
  7. Mountain Climbers
  8. Dead Bug
  9. Burpee
  10. Full Sit up with Twist

It’s super simple and ab focused with a cardio component. This way, you get more done in less time. Genius right?

Give it a try and let us know how you do in the comments BELOW!

Have a healthy day,

Michelle

Strong camp 110 Photo by Paul Buceta for Strong Magazine

New Feature: WORKOUT OF THE MONTH

A lot of visits here are for workout reviews. Why? Cause we want an honest opinion of what works!

In light of that fact, I am launching a brand new feature called WORKOUT OF THE MONTH.

This will feature a new workout each month, most home-based, that you can try out REAP the benefits and rewards.

So, for August (we’re close enough), HERE is my top pick:

PiYo DEFINE YOURSELF

With PiYo, you can carve an intensely defined physique without jumps, weights, or straining

your joints. Chalene Johnson’s innovative program is sure to bring you some exciting business

opportunities, so here are some key points to remember.

What is PiYo?

PiYo is a low-impact, high-intensity body-transformation program that uses the most

effective Pilates- and yoga-inspired moves to sculpt long, lean muscles and burn fat.

Trainer Chalene Johnson uses fluid movements, keeping you in constant motion to give

you a dynamic cardio workout that typical Pilates or yoga workouts lack.

It’s low-impact so you won’t have to jump around or strain your joints.

It’s high-intensity so you get the fat-burning results of a more extreme program.

It’s designed to help you get an intensely defined, long and lean physique.

Who is it designed for?

Women and men who:

Want to lose weight and burn fat without the high-impact jumps or complex

choreography found in some cardio programs.

Want to build lean muscle but don’t want to lift heavy weights or bulk up.

Want to get the results of an extreme program without straining their joints.

Like the benefits of Pilates and yoga, but also want the calorie burn of a cardio workout.

Don’t have time to go from class to class to do separate cardio, strength, and

flexibility workouts.

Want a workout that doesn’t require a lot of equipment.

Want to give their body a break from extreme programs but keep getting results and

improve their performance in other sports by restoring their flexibility and core strength.

What’s included?

8 workouts on 3 DVDs (25–45 minutes each)

1 bonus workout (25 minutes)

Quick Start Guide to help you start seeing results fast

Get Lean Eating Plan to make clean eating fit into your lifestyle

60-Day Workout Calendar shows you what workouts to do when

Tape measure to help track your progress

Exclusive! You will get a FREE bonus workout—Hardcore on the Floor (a

$19.95 USD value)—when they order through you

Why should you get Piyo?

To burn calories and fat and lose weight without high-impact cardio or complicated

choreography.

To build long, lean, intensely defined muscles without lifting heavy weights that can

cause added bulk.

To give joints a break from extreme programs but still maintain results.

• To improve core strength and flexibility and improve athletic performance.

To get the benefits of Pilates and yoga without the stillness of yoga and repetitive

nature of Pilates.

To get the benefits of a strength, cardio, and flexibility program all in each workout,

without having to find the time to go to different classes.

To enjoy a new program from their favorite trainer Chalene Johnson.

How does PiYo work?

PiYo isn’t like standard Pilates and yoga classes that make you hold long, intense poses, or

lead you through dozens of repetitive, microscopic core movements. PiYo speeds everything

up—including your results—by introducing you to dynamic, flowing Pilates- and yoga-inspired

sequences that can burn serious calories at the same time as they lengthen and tone your

muscles and increase your flexibility. As you progress from one fluid movement to the next

without rest, you’ll maintain an optimal heart rate to incinerate calories throughout the whole

workout!

With every action-packed PiYo session, you’ll burn excess fat and sculpt and define your whole

body, as you minimize the aches and pains that can come along with high-impact workouts.

The result? You get a low-impact, high-intensity, total-body workout, giving you a physique that’s

long, lean, and powerfully defined.

My results have been phenomenal! I feel stronger and it is making all of my other workouts more effective. I’ve also lessened injuries and have begun to heal from old ones. The workouts are short enough for busy schedules OR for weirdos like me that like to work out like all day :)

Grab your PiYo HERE today!

Define yourself,

Michelle

Fun Friday: The Pinterest Workout

Happy Friday!

OK, so I was totally not getting the big deal about Pinterest when it first made the online circuit, but I get it now! It truly is a legal addiction….. I mean, you get to mindlessly sift through pictures of pretty little things, what could be better?!?! As women are very visual creatures, we have all fallen into the Pinterest black hole at one time or another. Then, our workout time magically disappears :) I know you’re really concerned with getting your workout in (well, at least if you really WANT to feel and look better!) so I’m here to help with a fun little workout.

The Pinterest Workout

Every time you pin an item of clothing: 50 jumping jacks

Every time you pin shoes: 20 walking lunges

Every time you pin a crafty home improvement project: 10 burpees

Every time you pin a hairstyle: high knee runs for 1 minute

Every time you “LIKE” a pin (cause you can’t commit to re-pinning!): 30 walk outs

Every comment: 10 push ups

Every single time you pin a workout you know you will not do (ahem): 20 butt kicks, 20 sumo squats, 20 jump squats, 10 push ups, 10 triceps dips, 50 mountain climbers. Learn from your mistakes…

Every time you pin running shoes: Run for 5 minutes

Every time you get lost looking at celebrity pictures: Plank until your arms cannot utilize your phone or computer

Everytime you think “I should really go workout”: 20 jump lunges

Give this workout a try while you’re looking at pretty pictures and within a week, I bet your schedule will magically clear up for other workouts ;)

As always, MAKE it a Fun Friday and LIVE OUT LOUD!!!!!

Michelle (yes, I am addicted as well!)

Pinterest_Logo

www.pinterest.com

New DVD Releases and My Personal Home Workout Favorites

Good Monday Morning!

You know I love good, home based workouts and a lot of times it is really nice to just zone out and let somebody else tell us what to do right?

Enter fitness DVD’s. At home DVD’s are a great way to get your workouts in and get your sweat on, provided you have the motivation to push play (hey, we can’t do everything for you!).

Some of the drawbacks of in home DVD’s are the boredom factor (same joke every time!) and queuing and safety issues. It is my belief that the benefits far outweight the drawbacks and as long as you know your body and stay within your capacity then you can bypass injury. Also, mix it up! One fun thing is to put together a Fitness DVD swap with your friends, and you get bonus points if everybody brings a healthy recipe to swap as well. :)

Here are some newer Fitness DVD’s on the market:

Billy Blanks Tae Bo Express

I just love me some Billy! The entire Tae Bo community is really awesome and worth getting to know. This DVD is perfect for those wanting the benefits of Tae Bo without the hour-long workouts. This DVD 8 different and focused workouts lasting 11-12 minutes a piece. So you can feel free to put together your own workout based on the time you have available and what you are wanting to accomplish. There is bootcamp and even toning as well as abs all on one awesome DVD. the energy is truly un-matchable and as always, Billy is dead on with queuing and choreography.

Amy Dixon Gimme 10: Core Cuts

If you do not know Amy Dixon, please go check her out. I may be partial as I have been a fan ever since I saw her first kickboxing stint on excersizetv, plus I love her hair. Still, find her and see what she’s all about. Amy is not only cute as a button, but her queuing is above and beyond which makes working out at home safer and more effective. Core Cuts offers 6 different workouts for your abs, including the stability ball! I love the ball! So, these are workouts that can fit easily into any schedule and provide a total core workout, instead of just the 6 pack. By the way, I must say I enjoy core cuts even better than Bob Harper’s Totally Ripped Core. Simma down! Amy gives clear instruction with an underlying tenderness that enables you to try a little harder, instead of feeling a little beat down.

Jillian Michaels Body Revolution

Take note, this system is not available YET, but you can get on a waiting list. OK, so I have to say, Jillian is still surprising me with new things. I mean, I really think that sometimes she’s done, but this system has proven me wrong. This is an entire body transformation system with 15 workouts, spanning all workout genres, from kickboxing to core to aerobics to toning to yoga, it has it all! These DVD’s have a lot more pretty people to look at :) and in true Jillian form the instructions are clear and modifications are given and encouraged. Spot on!

Bob Harper’s Beginners Weight Loss Transformation

Ready for a slightly softer approach? Just slightly :) Bob Harper has taken into account the fact that some are either new to exercise or are carrying a lot of extra weight (hey, I totally know it is NO fun to do a push up with 100 extra pounds on your frame!) and has adapted to help those who want to get in shape have a solid platform. This DVD is true to Bob’s form and point of view, so don’t expect a ton of sugar-coating. It is a great place to start and one you can come back to again and again. Slightly less harsh and a whole lotta sweat!

 

Those are the newbies, here are a few I keep in rotation:

Tae Bo Amped

Exhale Core Fusion Power Sculpt

Tracy Anderson Method

Sadie Nardini Yoga

Amy Dixon Breathless Body

I like to mix up my workouts as often as possible since I tend to get bored. My own personal routines have yoga every day, with longer sessions 3-4 times per week.

That’s what works for me, find out what works for you and stay fit and healthy!

Michelle