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FitFluential Is Fitness Found

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  • Upper and lower body circuit workout that only requires a set (or sets) of dumbbells and a stability ball! #FitFluential

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Posts Tagged ‘FitFluential’

October 22, 2014

20 Min. Plyometric Circuit Workout

Can’t get to the gym tonight but want to get in a good sweat after work?

If you have access to a set of dumbbells, you can complete this fat burning circuit workout in twenty minutes or less!

Plyometric exercises generate quick, powerful movements that work multiple muscle groups at the same time. They are great to get your heart rate in the “fat burning zone” and are very popular in boot camp and Insanity type of workout classes.

I often incorporate plyometric exercises into my workouts and absolutely love them. Something is always burning somewhere.

I didn’t want to spend too much time working out last night, but I wanted to still get the most out of my workout session.

Keeping that in mind, I put together the total body workout you see below, and am happy to report that it had me sweaty in no time!

at home plyometric circuit workout


There are three circuits with three exercises included in each one.

Simply go through each circuit of exercises three times, consecutively.

Rest until you feel ready to start the next circuit.

Each circuit takes about five minutes to complete, so (technically) you are resting for about five of those twenty minutes!

living room workout at home

I have a feeling that I will need to start taking pictures of me actually doing the workouts I post.

I love trying and posting new exercises, but the more dynamic they are, the harder they are to explain in words.

For now, I have included video or picture demonstrations for each exercise. Please use them and listen for form cues!

Videos + Demonstrations:

plie squat jumps

bridge chest presses

(If you don’t feel comfortable doing the bridges, take them out and do floor chest presses!)

(Watch your form if you do the bridges.)

v crunches

split jumps

diamond push-ups

(You can put your knees on the floor for a modification.)

(Be careful not to arch your back!)

side elbow plank twists

single arm dumbbell swings

single leg reaches

plank knee twists

If you aren’t comfortable doing high intensity power movements like jumping, this workout probably isn’t for you.

Please be mindful of your posture during all of these exercises. Avoid arching your lower back and keep your core tight! If you decide to give this workout a try, I would love to hear if you liked it.

***

Well I’m off. I am going to be spending the rest of my day and night traveling back and forth to Lansing. I am meeting my dad and grandmother for dinner before they fly back to Florida and am excited to see them!

Have a great rest of your Wednesday!

*Although I am a certified fitness professional, I will always recommend checking with a health care professional before adding anything new into your fitness routine. I create and share workouts at various levels that work for me, which may not always be the best exercises and/or workouts for you. Always listen to your body and modify as needed! <3

October 22, 2014

WIAW #69: Fall Inspired Eats

Hello! And another big THANK YOU going out to all of you who took the time to fill out the reader survey yesterday. I will share some of the results later, but for now I will start with something that actually surprised me.

The majority of you all love What I Ate Wednesdays!

I have been curious to see whether WIAW posts are something you all enjoy reading. According to click history, a lot of you like reading them, so I have kept them up almost every week.

I have been wondering, however, how often I should feature them.

Do you like seeing them on a weekly basis? Just every now and then? Or would you prefer me to just drop the entire day of eat recaps and include more food into my every day posts?

Feel free to let me know your preferences in the comments section!

For now, I will continue to play and link up with the best of ‘em. Thanks for hosting another week, Jenn!

wiaw fall into good habits button

What I Ate Wednesday Tuesday

My Tuesday was filled with a lot of (unintentional) fall inspired eats.

Breakfast started with something new Scott brought home that I had to try: pumpkin spice oatmeal.

instant pumpkin spice oatmeal breakfast

Quaker Oat Instant Pumpkin Spice Oatmeal topped with pumpkin.

I don’t usually eat instant oatmeal, but I couldn’t resist this specific flavor. It was pretty good, friends.

I felt full and happy for the remainder of the morning, then cut up a golden delicious apple for a snack right before lunchtime.

golden delicious apple snack

I had a 1 p.m. appointment to check out a new gym in our area (more on that coming soon!) so I figured I should eat lunch before I left.

Without much time to prepare anything, I heated up leftover butternut squash soup. It’s perfect soup weather!

trader joes butternut squash soup

Trader Joe’s Butternut Squash Soup topped in pumpkin seeds.

I got home from running errands a few hours later and dove into a box of flavored brown rice crackers and hummus. I was hungry.

healthy snack triscuits and hummus

Sea Salt & Black Pepper Triscuits with Sabra Roasted Red Pepper Hummus.

I also had the last one of my chocolate chip banana muffins.

chocolate banana muffin recipe

I worked on the computer for the rest of the afternoon and took Roadie for a walk around 7:30 p.m. As soon as we got outside, I went right back in and put on my winter coat for the first time this season.

heather in winter coat and leggings

It was so cold and windy! Seriously? Not ready.

I wanted to create a workout to do right there in the living room when we got back inside. I originally wanted to run a couple of miles outside, but I wasn’t feeling the motivation to fight the wind. Not that day.

Instead, I combined cardio and fat burning moves into a 20 minute plyometric workout. I’ll be sure to share the details this afternoon!

living room workout at home

I actually completed the workout in my living room while I started cooking dinner. (Ha!) Multi-tasting at it’s finest, no?

I cooked the peas and boiled the noodles while I was throwing myself around the room, all the while checking on them in-between circuits. As soon as I finished the workout, I heated up pre-cooked chicken and turkey bacon and threw everything together.

chicken pasta healthy dinner recipe

Ronzoni Garden Delight rotinni noodles, peas, chicken, and turkey bacon, tossed in (extra virgin oil oil) “butter” spray and parmesan cheese.

Mine was the bigger plate, obviously.

Scott had a late lunch and wasn’t too hungry. I was.

chicken turkey bacon pasta with light sauce

It was great dinner and took all of twenty minutes to put together!

We spent the remainder of our evening catching up on The Voice. I’m already loving the talent and judging panel this season!

Scott also may have suggested ice cream and he ever so kindly scooped me a generous serving of rainbow sherbet for dessert.

rainbow sherbert dessert

Yum!

So there you have it… another entire day of my unfiltered eats. This is just one of the many examples you can find exploring the “WIAW” tag on the right hand sidebar if you’re ever curious to see what another full day of meals and snacks looks like for me.

If you liked this WIAW post, head on over to Peas & Crayons to check out plenty others, or even link your own!

***

Question of the Morning

• What are your favorite ingredients and (healthier) sauces for pasta?

I am in need of some new pasta inspiration. Scott likes me to make noodles a couple of times a week, and I don’t want to get tired of regular old marinara too quickly. I will probably try a pesto again soon, but would love to hear what you like to eat at home!

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Although I am a certified personal trainer, the workouts I post are what work best for me and might not be the right type of exercises for you.



I am not a registered dietician and do NOT post everything I eat. All content I post on this blog stems from my personal experience and knowledge, and I recommend consulting a doctor or health professional before making changes to your diet or fitness routine.



Also, please understand that affiliate links may pop up on the blog from time to time. I acknowledge when they appear and always genuinely appreciate your support! ♥



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