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Posts Tagged ‘Workouts’

December 17, 2014

At-Home Cardio HIIT Workout

Good afternoon! I hope your Hump Day is going well. Mine sure is flying by!

After publishing this morning’s post, I spent the rest of the morning/early afternoon at the gym. Every day I go in, I feel a little more comfortable about what I’m doing, and I am really looking forward to the day I am cleared to start training clients. We are on track to have me on the floor right after the New Year, so that’s pretty exciting!

As promised, I have a great HIIT workout to share with you today.

I put this circuit together last night when I wasn’t in the mood to go running (in the rain), but wanted to still get my heart rate up with cardio-like exercises. You don’t need any equipment for this one, and can easily complete it inside, outside, or even in your living room!

At-Home Cardio HIIT Workout


Any HIIT (High Intensity Interval Training) workout is considered to be cardiovascular exercise. They are short, but intense workouts that go through circuits of consecutive exercises with minimal rest.

In this workout, I suggest doing one move right after the other from top to bottom as quickly as you can. The 60 second bouts of cardio (jumping jacks, high knees & burpees) may take a little bit of recovery time (and water), but for the most part, you want to aim to get through the entire circuit, and then get a good 1 min. rest before starting it again.

As always, please listen to your body, modify, and rest as needed.

I included one of my favorite moves into this one: plie squats!

plie squat exercise

I spent years incorporating this move into my barre classes. It’s a good one that targets your hips, glutes, and thighs.

Stand with your legs wider than a normal squat with your toes turned out. Place your hands on your hips and push your hips back while lowering your body until your thighs are parallel to the floor. Hold for about two seconds, then slowly push yourself back to the starting position.

Need a refresher on some of the other moves?

(I included the basic exercises so you can take note of the form cues!)

Video References:

high knees

sit-ups

triceps dips

burpees

bicycle twists

wall sit

I completed this HIIT circuit three times in under 25 minutes. I’m going to give all of you a goal at finishing in less than 30!

at home hiit workout with cardio

Please let me know if you try the workout and how it goes.

See you in the morning!

***

Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routines. <3

December 15, 2014

Holiday Jump & Jack Circuit Workout

Hello! Today I (finally) have that holiday inspired workout I promised last week. I noticed my server went out again Friday. Sheesh. Sorry, guys!

Since the Internet Gods are on my side today, I’ll go ahead and get to the good stuff. Are you ready for a total body cardio circuit workout you can complete at home in under 30 minutes?

This workout was inspired by a killer small group training class at my new home gym last week. I changed up the reps, exercises, and added the jumping jacks, but the original structure was anything but easy.

This circuit workout is a two-for-one and is designed to get your heart rate up while hitting all of your major muscle groups. It’s a great one to complete at home when you’re just not into going to the gym. And believe me… it happens to all of us, especially in the dead of winter.

Get ready for a sweat fest, my friends!

Holiday Jump & Jack (Cardio) Circuit Workout

holiday jump and jack cardio and circuit workout


All you need to complete this one is a set of dumbbells (preferably a light and medium weight) and a rockin’ playlist.

holiday at-home workout with dumbbells

If you have access and space to a jump rope, by all means use it. If not, you can pretend and jump without one.

There is an asterisk (*) at the end of the exercises that require or suggest using dumbbells. Obviously the curls and extensions require them, but the added weight is completely optional on moves like lunges and twists.

I love using dumbbells for lunges, but please make sure that you have the proper lunging technique down before you add anything to it.

lateral (side) lunges with dumbbells

(lateral lunge)

If you are new to some of these exercises or are in need of form cues, please see the video references below to give you a visual. I wrote out form tips for the first exercise since I couldn’t find a credible video for the exact move with voiceover tips. Hopefully this helps!

Video References:

reverse lunges

Grab a pair of dumbbells and hold them with straight arms next to your sides. (<- optional) Your palms should be facing each other.

Step backward with your right leg, and lower your body until your left knee is bent at least 90 degrees and your right knee nearly touches the floor. Push yourself back to the starting position by pressing into the floor.

reverse lunges with dumbbells

(reverse lunge)

You can repeat the same side and then switch half way through or alternate sides for your reps. Aim to keep your front heel under your knee and avoid leaning forward or back.

If you decide not to use dumbbells for either set of lunges, place your hands on your hips and concentrate on your form!

shoulder presses

plank

triceps extensions

lateral (side) lunges

Russian twists

supermans

 I completed this circuit two times through in just under 25 minutes.

after workout fat and calorie burn

Please listen to your body, modify exercises, and rest as needed!

I hope you enjoyed the workout and have a wonderful rest of your Monday.

***

Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routines. <3

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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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