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Posts Tagged ‘Workouts’

January 28, 2015

Good Morning Mini-HIIT Workout

Good morning! Today I have a quick mini-HIIT style of workout to share that you can complete in under ten minutes’ time. My goal was to put something together that can help you wake up and get your blood pumping before a shower. You can also use a workout like this to end your day with a bang and get in a final workout sesh before bed.

I absolutely love short and not-so sweet workouts. Last night, I wasn’t feeling anything crazy, but I wanted to still “earn” my shower, if you will. Is that weird? We’ll just keep rolling with it.

No matter when you prefer to shower during your day, this total body bodyweight workout was made to kick your booty in one clean 80, 70, 60, etc. rep. sweep!

Mini HIIT workout before your shower


Yep. I finished this circuit in under eight minutes by going straight from one exercise to the next.

quick 10 minute at home workout

By no means do you have to do the same, but… I have always preferred to work out and even run with a get-in-and-get-out mindset. The quicker (as long as the movements are controlled and performed correctly), the better!

I am assuming that most of you have probably done these exact exercises more than a time or two. For good measure, I wanted to include my tips for form and photos of the walking lunges. I hope this helps!

Exercise Tips

• jumping jacks

Jumping jacks – especially 80 of them in a row! – are great for the entire body, even your heart and lungs. There’s no doubt in my mind that you have all done these before, so here two simple tips: your feet should land shoulder width or wider as your hands meet above your head, and keep your arms slightly bent.

• crunches

Lay flat on the floor and bring your knees in so they are bent at 90 degrees. Press your lower back into the floor, tighten your core, and think of pulling your belly button into your spine. Place your hands behind your head and open your elbows wide. As you crunch up bringing your head, shoulders, and chest off of the floor, don’t strain your neck. Keep your chin down, your lower back pressed against the floor, and your abdominals tight throughout the entire exercise!

• plank hold

Get into a plank position on your elbows and toes.

Make sure your hips are in line with your shoulders, your elbows are under your shoulders, your legs are straight, and your core is tight. Hold this position tight anywhere from :30 to 1 minute without letting your back round or arch. You can always drop your knees to modify.

• bridges

Start by lying on your back with your legs bent and feet flat on the floor. They should be about hip-width apart. Arms should be resting by your sides with the palms facing the ceiling. Squeeze your glutes to lift your hips and hold the position for about 2 seconds. Stay on the heels of your feet and keep squeezing your glutes. Slowly lower your hips without touching the floor and repeat.

• bicycle twists

Start on the floor with your lower back pressed into the mat or floor. Contract your core muscles. Place your hands on your head and keep your elbows wide. Lift your right knee to about a 45 degree angle. Rotate your chest so that your left elbow touches the right knee. Slowly go through a bicycle pedal motion and alternate touching your elbows from side to side.

• walking lunges

Start standing straight with your hands on your hips and feet shoulder width apart. Step forward with one leg and drop down to a lunge.

walking lunges

Keep your back knee a couple of inches off of the floor. Push off of the back foot and swing it front to land in a lunge on the other leg. Keep your body straight throughout the exercise.

walking lunges exercise

(Yes, I am barefoot because this was literally right before I did the workout and got in the shower.)

• push-ups

Get on the floor and position your hands slightly wider than your shoulders. Raise up on your toes. Keep your body in a straight line from your head to toe without dropping your middle or arching your back. Before you begin the push-up, contract your abs and keep your core tight. Think of pulling your belly button towards your spine.

• burpees

Start with your feet under your hips. Stand tall, then come down into a squat position with your hands on the floor (slightly wider than your shoulders) on the balls of your feet. Quickly kick your legs back and land in a plank position (your body should be parallel to the floor), then return to the squat position and then to the starting position.

Add to the intensity by jumping up at the end!

***

All right, I better get going. I have a busy day ahead that includes a couple of trips back and forth to the gym. I will see you guys later this afternoon with the usual What I Ate Wednesday post. Happy Hump Day!

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

January 21, 2015

30 Min. Total Body Circuit Workout

Hello! Today I have a quick circuit workout to share that you can complete at the gym or even in your living room with two sets of dumbbells.

The workout you see below is a similar version of one I put together for a client at the gym yesterday. I always like to try out my own workouts to make sure everything makes sense and flows correctly, so I decided to give this one a go earlier today.

Three rounds of the circuit took me just under 30 minutes to complete and I loved it. I think you will too!

30 minute total body circuit workout


If you want to work out at home, you can easily complete this one with a light and medium set of dumbbells. I opted to throw a resistance band into the mix since I have a couple of those too!

at home dumbbell circuit workout

I used the resistance band for my shoulder presses, but you can substitute a band in all of the exercises marked with an asterisk(*). You would need to wrap the band around a pole or vertical beam for the rows. You can change the resistance of your band by stepping on it with one foot, two feet, or wrapping it around your hands to make it shorter.

If you are unsure about the form on some of these exercises, this workout might be best for you to complete at the gym and on the weight machines first to get you in the groove of the movements.

I used dumbbells for my lateral lunges to throw in some extra lower back work. Make sure you have the proper form of a lateral lunge down before you attempt to add dumbbells. If lateral lunges are new and intimidating, you can choose to do a front or reverse lunge instead.

Cues and Exercise Breakdown

I didn’t have time to take pictures of each exercise this time, but I have shared all of them before in previous workouts! Here are my notes on form and a handful of video breakdowns to help.

• plank

Get into a plank position on your elbows and toes.

Make sure your hips are in line with your shoulders, your elbows are under your shoulders, your legs are straight, and your core is tight. Hold this position tight anywhere from :30 to 1 minute without letting your back round or arch.

• push-up

Get on the floor and position your hands slightly wider than your shoulders. Raise up on your toes. Keep your body in a straight line from your head to toe without dropping your middle or arching your back. Before you begin the push-up, contract your abs and keep your core tight. Think of pulling your belly button towards your spine.

• squat jumps

Start with your feet a bit wider than your shoulders and your hands on your hips. Stand tall, then come down into a squat position with your thighs slightly higher then your knees.

jump squats

Quickly push yourself up into the air (your body should be straight), then land in the squat position and pause for a moment before repeating. You can always modify to stationary squats if you’re unsure of the technique.

biceps curls

shoulder presses

(I prefer to do them standing using a resistance band. The choice to sit and/or use dumbbells is really up to you!)

dumbbell rows 

(You can do standing dummbell bent over rows instead.) Be mindful of your posture and don’t arch your back!

• mountain climbers

Start in a straight arm plank position on the hands and toes. Bend your right knee in towards your chest, resting your foot on the floor. Jump up and switch your feet in the air, bringing the left foot in and push the right foot back.

mountain climbers

Alternate your feet as fast (and safely) as you can for 20 reps. One right knee in and then one left knee in is one rep.

• triceps extensions

Sit on the floor and hold one dumbbell in front of you. Slowly roll back, tuck your hips, and think of bringing your belly to your spine. When you feel like you are in the right position, keep your elbows in and push your weight over your head. Bring it down behind you to your lowest range of motion and stack one hand on top of the other to hold the weight.

sitting triceps extensions

Push the weight up and over your head and try to straighten your elbows. Don’t let the weight go any more forward than your shoulders. Slowly bring the weight back down the first position, then back up straight. Switch which hand is on top half way through the set, and keep your core tight throughout the exercise!

Check out this video for tips on the standing version using one arm at a time.

• lateral lunges

Start standing straight. Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the knee. The objective is to try to get low enough to “sit down” (squat), keeping your back as upright as possible. Push off and bring your right leg back to the center. This is one rep. Remember to keep your weight on your heels. Hold out your arms in front of you to help with balance! You can alternate sides or do 10 seconds on the right, 10 seconds on the left.

• side plank pulses

Start by lying on your side and stack your feet on top of each other. Position your elbow directly under your shoulder. Lift your hips and torso off of the ground while keeping the abs and glutes contracted. Place your hand on your hip. Begin to lower and lift your hips in a small pulsing motion. You can modify this exercise by bending the bottom knee or intensify it by raising your top leg a few inches off of the other.

• burpees

Start with your feet under your hips. Stand tall, then come down into a squat position with your hands on the floor (slightly wider than your shoulders) on the balls of your feet. Quickly kick your legs back and land in a plank position (your body should be parallel to the floor), then return to the squat position and then to the starting position.

Add to the intensity by jumping up at the end!

Please let me know if you decide to give the workout a try. I always welcome feedback, and really do take your suggestions and requests for specific workouts to heart. Happy sweating!

roadie photobomb

(Post-workout sweaty selfie with Roadie photobomb.)

***

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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