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Posts Tagged ‘Workouts’

August 12, 2014

Fitness Pilates Circuit Burner Workout

Good morning! Oh man, do I have a killer workout for you today!

While testing this one out after I put it together yesterday, I realized that I probably should have just taped myself doing it in real time and offered my tips on positions and form along the way. Instead, I figured I could link video references like I normally do, and I have below. But it took forever (like hours of searching for things), and now I feel bad that you have a lot to read in order to try the workout.

For what it’s worth, I really think it’s worth it. I picked most of these exercises up at Fitness Pilates class and do them at home all the time. They really do burn and make a difference when I throw them into my training!

Since the majority of these exercises are Pilates inspired, they are almost impossible to find on video online. From credible sources, anyways. Yeah… I found that out after I started trying to document this workout for you guys. Whoops.

I apologize for the lengthy descriptions and need to throw in a ton of new (most likely to you) exercises, but I have received a handful of requests to post more Pilates inspired workouts. Ask and you shall receive.

This one requires both light and medium weights, and I used a set of fives and tens, as well a stopwatch on my phone.

at home pilates workout with dumbbells

I am slowly learning that for these types of workouts, I am way better off taking my own photos and/or filming my own videos to explain the exercises. But for this one, bear with me will ya?

Fitness Pilates Circuit Burner Workout

This is a circuit type of workout that goes through legs, arms, and abs exercises. Of course, more muscles are used, but those are the categories I broke the workout into.

Each section starts with a minute of cardio, then moves into a series of :30 (or some 1:00) exercises. Get through all in the section, then repeat before moving onto the next!

Fitness Pilates inspired at-home workout

It took me a total of 35 minutes to complete this workout with the bonus exercises. (It just keeps getting better. Ha!) I assure you, there was not a dry spot on my body when I was done. I was a sweaty, out of breath mess!

I finished my workout with ten minutes of stretching and didn’t have much motivation to move soon after. It was a doozy ya’ll!

Fitness Pilates Circuit Burner Workout


*Always remember to listen to your body and modify the exercises as needed. Also, keep in mind that I post what works best for me, but that might not be the right type of exercises for you.

*Please use the video references as a guide and listen for tips on form. I always recommend consulting a doctor before drastically changing up your current fitness routine!

Video References + Tips

Legs:

parallel squats with weights

Place your feet wider than your shoulders pointed forward (parallel), grab a weight and hold your arms out straight, place weight evenly between hands and bring weight in towards your chest while keeping your elbows high. Squat down and back up, leading with your chest.

single leg bridges + lifts (first exercise at the 0:28 mark)

(for this workout, skip the pulses and just do :30 of single leg bridges followed by :30 of single leg lifts)

Lie on your back with your knees bent, shoulder distance apart. Lift your hips up to a bridge position, keep your booty tucked, and avoid arching your back. Lift right leg up to the ceiling, straightening it as much as possible and pulse towards the ceiling, seen here. After :30, keep the same leg up and switch to single leg lifts seen here. Repeat on the Left.

plank with side leg circles (same video as above at the 2:00 mark)

(:30 circles, then reverse circles on the same leg. Repeat on opposite leg.)

Start by getting on the floor and kneeling on your hands and knees with your hands under your shoulders and knees under hips. You can also choose to do the exercise on your side like it is demonstrated in the video above. Listen for more form tips on this exercise here.

bent leg lifts with weights (same video as above at 3:20 mark)

Start by getting on the floor and kneeling on your forearms and knees with your elbows under your shoulders and knees under your hips. Place dumbbell behind your working leg knee. Flex your foot, lift up to the ceiling, then little pulses up. Keep your form!

Arms:

split jacks (skip to 2:34 mark)

Listen to breathing tips!

triceps kickbacks

Stand with your feet parallel, hip distance apart. Bend your knees and angle your body forward at 45 degrees. Keep your seat tucked and avoid arching your back. With your palms towards the ceiling, bend and press to straighten with the weight.

plank push-ups (skip to :43 mark)

Start in a full straight plank position on your hands and toes. Go in a down-down-up-up pattern by going down to a forearm-forearm-straight arm-straight arm motion. Start with R, L, R, L then go L, R, L, R. This video has great tips on both the plan and push-up, just to keep in mind.

biceps curls to shoulder presses

This is my favorite biceps to shoulders exercise! Make sure to stand with your feet under your hips with a soft bend to the knee. Bring both arms up to a biceps curl, rotate your palms forward, then press up all the way to straighten your arms to the ceiling. Bring back down to shoulders, rotate palms back towards you and lower down.

alternating front and lateral raises

Stand with your feet under your hips, in a parallel stance. Grab your lighter set of weights, one in each hand, and swing left arm front and right arm side. Make a straight 90 degree angle with your arms, then bring back down to center. Repeat L and keep alternating.

Abs:

lateral jumps (at the 20:15 mark)

Jump side to side in a quick, alternating (almost) curtesy position. I like to swing my arms front and back.

roll-ups (with a dumbbell) – this one was hard to find online!

Pilates Roll up

source

Lie on your back with your legs straight or your knees bent (personal preference), hip width apart arms over your head. Slowly roll all the way up and all the way down, one vertebrae at a time. There is an option to use a dumbbell for an extra challenge, by holding it between your hands. Be careful not to jeopardize form. Keep lower back on floor as long as possible.

criss crosses (bicycles)

Lie on back with hands behind your head and elbows lifted with your chest open. Keeping your abs tight, bring your right leg into your chest and your left elbow to your knee. Switch to left leg into your chest and right elbow to your knee. Remember to keep your elbows wide and open and for this workout, go back to center between sides!

corkscrews

Lie on back with your legs straight and pointed towards the ceiling. Make sure your lower back is touching the mat or floor at all times and is never arched. You can place your hands under your lower back for support. Slowly move your legs down over and around to the R and up, then down over and around to the L and up.

elbow plank with twists + elbow plank pulses

Bonus:

supermans

swimmers

flutter kicks (also known as scissor kicks)

 ***

Phew. I think that covers all of them!

Once again, I’m sorry for the length in my attempt to explain this workout. I promise that the future Pilates inspired workouts will be easier to follow!

Lunch

When I got moving again, I grabbed a chocolate chip cookie dough Larabar (yum!) and hit the showers.

chocolate chip cookie larabar

While putting something substantial together, I also finished off the low-fat cottage cheese in the refrigerator.

low-fat cottage cheese

Finally, lunch came in the form of a monster salad, and I was more than ready for it! Sorry about the blurriness, it was dark and gloomy out.

vegetable salad with gardenburger and almonds

Spinach, power greens, cucumbers, carrots, red peppers, green peppers, tomatoes, and a black bean chipotle veggie burger drizzled in a light balsamic vinaigrette dressing.

All right. Time to jet! There’s plenty to do before I leave for out of town tomorrow. I would say I’ll see you later, but more than likely I won’t. I have a lot to get through after a check-up at the vets (don’t worry, Cali is doing much better!) and will most likely be back for What I Ate Wednesday tomorrow morning.

Plus I’m pretty sure I’ve rambled enough for one day. So there’s that. Must stay focused…

Have a great Tuesday!

Questions of the Day

• Have you ever tried any cardio or intense version of Pilates?

• What is your favorite type of workout to do at-home?

August 7, 2014

25 Min. At-Home Circuit Workout

Hi friends! I’m so glad you guys liked Tuesday’s Pilates inspired workout.

I am really looking forward to incorporating more Pilates and barre moves into my circuits and hope to move back into creating videos and such that include me actually doing the demonstrations in the future.

For now, I gathered up three rounds of exercises I have previously featured on the blog. I purposely wanted to do so in order to get you familiar with some of my favorite go-to exercises you’ll surely see again.

Complete each circuit round twice, consecutively, then take a quick rest and grab water in-between each section!

25 Min. At-Home Circuit Workout

25 Min. At-Home Circuit Workout


All you really need for this workout is a clock (or cell phone stopwatch) and a set of free weights. I used tens and dropped to one to hold in the center for the side lunge + lifts. Oh, and just for fun, I skipped the sneakers and substituted grippy yoga/barre socks.

creating at-home workouts

Even on carpet, they really do rock!

If you aren’t fully familiar or comfortable with all of the workout exercises, please see the video demonstrations linked below for guidance.

Video References

jump squats

forward lunges

plank hold

triceps presses

supermans

side plank pulses

biceps curls to shoulder presses

side lunges + lifts

bicycle twists

*Always remember to listen to your body and modify the exercises as needed. Also, keep in mind that I post what works best for me, but that might not be the right type of exercises for you.

*Please use the video references as a guide and listen for tips on form. I always recommend consulting a doctor before drastically changing up your current fitness routine!

New Fruity Smoothie

After the workout, I hopped in the shower and craved something light and refreshing when I got out. Wanting to try something new, I threw a fantastic combination of ingredients into the blender.

grape and nectarine smoothie

Frozen spinach, purple grapes (a lot of them!), a banana, and a nectarine.

I have never used a nectarine in smoothies before, and I rarely use grapes. It may look questionable, but I assure you that it is actually one the best tasting sweet and fruity smoothies I’ve made yet!

I hope you all have a great start to your day. I have a busy one planned, but hope to check back in later with a reader requested post all about “me” time. Happy Thursday!

Question of the Morning

• What is a new ingredient addition to smoothies you’ve been loving?

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I am not a registered dietician, nutritionist, or certified fitness professional. The workouts I post are what work best for me, but might not be the right type of exercises for you.



I 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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