[Workout] Shredding with Jillian

It’s been a few weeks since I’ve posted a Wednesday Workout. It’s been crazy at work! (I really should think about renaming my blog “Things I write during the 5 minutes I’m not working” haha)

Anyway, it’s been crazy, but I’ve still been fitting in some fun new workouts! I’ve started the new SELF Magazine #Drop10 series with Tone It Up, I’ve been going to spin with Jessie (same amazing instructor who taught the FloYo SUP class – talk about multi talented!), as well as other fun workouts. INCLUDING this fun new Bodyshred workout from the always-inspiring Jillian Michaels!


This week’s workout: Bodyshred Circuit
Muscles worked: Full body!
Courtesy of: Fitness Magazine with Jillian Michaels
Needs: Small to medium dumbbells (I used 8lbs)

Start by getting your heart rate up with a quick cardio warm up. I did jumping jacks and jump rope for a few minutes.

1) Dumbbell row in crescent – With dumbbells in each hand, start in a low lunge. Drive your elbows up behind you and the dumbbells to your ribs. Repeat for 10, switch legs and repeat for 10.

2) Alternating side lunge with reverse fly: Start with legs together and dumbbells in each hand. Step out into a right side lunge as you simultaneously hinge forward from hips until back is parallel to floor. Lift both arms wide. As you bring your arms down, bring your legs back together. Repeat on the opposite side. Repeat for 20.

jillian michaels bodyshred lunge with reverse fly

3) Dive bomber: Start in a full plank. Lift your hips so your body forms an inverted V. In one fluid movement, push into palms as you thrust chest forward; then lift chest upward as you lower hips to the floor, straightening arms – you should be looking up and balancing on balls of your feet. This is similar to what I’ve done in the few yoga classes I’ve done – plank to downward dog to chatarunga. 

4) Jump jack & touch the ground: Start with you feet together and then jump out to a squat with your feet about hip width apart. Tap the floor with one hand and extend your other hand above your back. Jump back together and bring your hands together above your head.

jillian michaels bodyshred Jump Jack Squat and Touch the Ground

5) Side leg mountain climbers: Get in your traditional plank position and pull your right knee up to your right elbow. Quickly push it down and pull your left knee up to your left elbow. And repeat.
SO excited Jillian featured this – it’s one of my favorite TeamRick workouts too! 

6) Windshield Wiper: Lie face up on the ground with your arms extended to each side and your legs extended above you. Maintaining your positon, drop your legs together to the right, back to center and then to your left.

7) Hollow man chest fly: You’re staying on the ground for this one. Grab your weights and keep them in each extended arm. Raise your shoulder and head off the floor while lift your legs to a 45 degree angle. Lower arms out to sides until hands almost touch the floor, palms facing up; keep elbows slightly bent. Bring arms back to center and repeat working your arms, chest and core.

jillian michals bodyshred Hollow Man Chest Fly Combo

Ready? Set? Oh time to go hard.

Jay-Z – Brooklyn Go Hard

And remember, you’ll never regret a workout!

[Workout] 20 Minute HIIT Cardio

Want to get your sweat on but you’re tired of the tedious monotony of the treadmill? (Can you tell I love the treadmill? haha)

Try throwing a HIIT (High Intensity Interval Training) workout into the mix! HITT workouts consist of burst of high intensity activity combined with a short period of lower intensity. It’s simple yet challenging and it really produces results!

HIIT also produces EPOC (Excess Post-Exercise Oxygen Consumption) which is an increase in oxygen consumption and an increase in your metabolism after strenuous activity. Simply, you’re body is working to restore the body to it’s pre-exercise state; making you a fat burning machine! (via Tone It Up)

katekatebear 20min HIIT cardio

 

[Workout] 15 minute ab circuit

I’ve been trying to get back into the swing of things for the quickly approaching (OMG how is it coming so fast?!) summer bikini season…

Specifically, I can’t keep discounting the weekends. They count more than ever when trying to reach your goals!

So when I woke up too early this morning (stupid dog...), I could have gone back to sleep, but I got up! No more sitting around trying to sleep if I can’t…I got up to do a little reading and a quick workout! I typically do an hour workout with my trainer on Friday mornings so I didn’t want to do too much strength training but I wanted to get in some abs! I pulled together some of my favorite ab moves to create this quick ab circuit!

katekatebear 15 min ab circuit

If you’re wondering what any of these moves are, here are some explanations!

Reach ups: Begin on your back with your legs and arms up above you. Curl your upper body and reach for your toes.

Leg lifts: Lay on your back with your legs together in the air. Lower your legs to approx. 5 inches above the floor. Make sure you continue to push your lower back into the floor and keep your abs engaged. Raise your legs back above you and repeat.

Side plank dips: Start in a side plank on your forearm and raise and lower your core. You’ll feel this (and see it go!) in your love handles section! :)

V-sits: Place your hands behind your lower back and lift your knees up. Extend your legs and upper body as far out as you can then squeeze your core to bring them back together.

Plank with alt. foot raise: Get down on your hands and toes about shoulder width apart, keep your hips low and your core tight. Alternate lifting your leg off the ground just a few inches.

Bicycle crunches: Lie on your back with your knees bent, calves parallel to the floor and fingertips to temples. Move legs in bicycle motion and your elbows to opposite knees. Keep your heels and shoulders off the floor!

Tummy tucks: On your forearms or hands, shoulder width apart, and maintain a tight core. Bring your left knee up to your left elbow and then return to the ground. Repeat again with your right knee to right elbow.

DON’T CHEAT YOURSELF – TIME IT!boxing timer pro app

Using a clock to time yourself helps but I recently downloaded this amazing app that helps me – Boxing Timer Pro.

With this app, you can set up rounds, the time of each round, rest time, etc. I set this workout up for 7 rounds of 30 seconds each with 10 seconds in between.

It pulls in your music and everything!

Enjoy, everyone! I’d love to hear how you like the workout!

 

[Workout] Crush it!

We have been working out with my local trainer, Rick Logan, for a while now and it just keeps getting better and better! Now that he’s at the Under Armour Combine Training Center (what the what? I belong to Merritt…I go to MAC and to UA? haha yes. I’m an equal opportunity gym goer) I feel like we’ve taken it to a whole new level!

Don’t get me wrong, we’ve always crushed it. :)

Anyway, we have a long workout but there was one superset that I loved today and pulled together to share with you…get ready to CRUSH IT!

katekatebear crush it workout

If you’re wondering what any of these moves are, here are some explanations!

Lunge jumps: Start in a lunge and quickly jump an opposite lunge.

One-leg push ups: Put one foot up (whichever is comfortable – the side doesn’t matter!) and do a regular push up. Your option is to be on your knees with one leg lifted/extended behind you.

Spiderman mountain climbers: Get in your regular mountain climber position but when you pull your legs up, you’re going to pull your knee to your shoulder on the side.

Jack knife pushups: Bend over with your legs straight and arms straight. Hold your body directly over your arms and do a mini push up. It takes a few times to get used to this move!

Sumo squats: Squat down low in a wide squat stance.

PaddleFusion FloYo

FloYo indoor SUP classI was so excited to join some friends yesterday for a special class at our local MAC gym called PaddleFusion FloYo! This awesome class was hosted by Jessie Benson (@culturallyfit for all my Twitter friends) from Ultimate Watersports. Jessie is not only amazingly talented instructor, but she’s also incredibly inspiring. FOLLOW HER! (not in a creepy way…I mean on Twitter!)

So anyway, FloYo is a fusion of yoga and pilates that blends the fundamentals of each discipline while incorporating the added core challenge of balancing on your board (and believe me, even with good balance it’s a challenge!). You engage both your core and flexibility while training and this is meant to lengthen and strengthen the body.

FloYo Ultimate Watersports at The MAC

FloYo Ultimate Watersports at The MAC

FloYo Ultimate Watersports at The MAC

We had an amazing time! Thanks to Jessie, Ultimate Watersports and MAC for hosting!

FloYo Baltimore katekatebear

All of Jessie’s classes are sold out now, but I’m excited to say she let us know there will be MORE classes coming to more local gyms soon!

If you’re interested, check out their website and maybe sign up for their upcoming SUP Boot Camp (set to begin in May). For $35 a person, it’s definitely a fun experience (and a great workout!) Maybe I’ll see you there!