Monday, December 5, 2016

Full Body 11 - Let's Slide!

Keeping things fresh is fun. Finding new ways to challenge yourself in your workouts is even more fun! Today's full body workout uses sliders to do that, and help increase ab involvement, making this a fun and tough workout. This was the first time I ever used these, and it shows, LOL. It was hard, but fun to try something new, so I hope you'll try it! If you don't have sliders, don't worry! If you're on a carpet, sliders are amazing but you can just step your feet in and out. You won't get the same challenge, but it will still be hard. If you're on a smooth surface (tile, wood, etc.) try using felt furniture protectors under your feet, or dishcloths. If you're on a smooth but textured surface, you can try the furniture felt or dishcloths, but you may end up just stepping your feet in and out instead. Try it and see! I got my sliders on Amazon.ca for about $22 + tax. The exact ones aren't available right now or I'd link to them, but search for "Gliding Discs" and you'll find LOTS of options to try :)
Add some weights to make this extra challenging!

Full Body 11 - Let's Slide!

Here's your breakdown:
Warm Up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 3 Rounds, 5 exercises, 10 seconds rest, 50 seconds work
1. Jump Squats
2. Push Ups
3. Slider Mountain Climbers
4. Alternating Front Lunge
5. Bent Rows

Beginners, do this video once, intermediates can do this twice, Advanced/athletes can do this 3 times. Break for 2-5 minutes in between each video to ensure you stay hydrated.

Add some cardio (15-30 minutes) 3-5 times per week to really see results!

Cool Down: https://www.youtube.com/watch?v=EpFUi5ckE7M


What did you think?

See you tomorrow!
Meg

Friday, November 25, 2016

Full Body Friday - Get That Body!

Hmm, Full Body Friday... I like the sound of that! I think it might stick :)

This is a great workout for just about everyone, but particularly if you're intermediate/advanced and are looking for something a little difference. Add weights to make it as hard as you can safely go. If you're a beginner, do your best, you'll be surprised what you can do!

Full Body Friday - Get That Body!

Breakdown:
Warm Up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 3 Rounds, 5 exercises, 10 seconds rest, 50 seconds work
1. Alternating Side to Side Lunges with Alternating Front and Side Raises
2. C-sit or In and Out Abs
3. Alternating Reverse Lunge with Shoulder Press
4. Plank Jack
5. Reverse Abs with a Twist

Beginners, do this video once, intermediates can do this twice, Advanced/athletes can do this 3 times. Break for 2-5 minutes in between each video to ensure you stay hydrated.

Add some cardio (15-30 minutes) 3-5 times per week to really see results!

Cool Down: https://www.youtube.com/watch?v=EpFUi5ckE7M

So...What did you think? Ready for more? I'll see you tomorrow!

Meg

Thursday, November 24, 2016

Lower Body 10 - Just Add Weight!

This is a great workout - better if perhaps you don't trip over your dog and feel like an idiot in front of the Internet universe, but there you have it. She-Ra barks a little bit in the beginning, and I apologize for that. I'm working with a trainer now to stop that. She's cute, and she knows how to guilt you with her big eyes, that's my only excuse for letting her get away with it for this long ;)


"You are going to give me treats and belly rubs and let me pee inside..."

ANYWAY. This is a great lower body workout that you can do anywhere and only needs a bit of extra weight to make it SUPER challenging. I give you modifications in case you can't do everything, or if you can, I tell you how to make it harder. Push yourself! This will hit every aspect of your lower body, as well as your abs. You'll love how your butt looks if you do this a couple of times per week!


Lower Body 10 - Just Add Weight!

Here's your breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 1 Round, 10 seconds rest, 50 seconds work
1. Jumping Jacks (or whatever alternative you can do)
2. Regular Squats with weight (or chair sits, or alternating Step Ups on a stair if you have bad knees)
3. Glute Bridges with weight
4. Sit Ups (or crunches)
5. Modified Burpees (or Burpees, whatever you can do)
6. Skipping with High Knees (or marching on the spot if you can't bounce)
7. Wide Squat with weight
8. Stationary Lunge, Left (or Single Leg Step Ups on a stair, or single leg chair sits)
9. Stationary Lunge, Right (or Single Leg Step Ups on a stair, or single leg chair sits)
10. Bicycle Abs (or Side to Side Abs in a chair, or Alternating Knee Touch Crunches)
11. Skaters (or Side to Side Stepping)
12. Donkey Kick, Left (you can do this standing if you can't get down to the ground)
13. Donkey Kick, Right (you can do this standing if you can't get down to the ground)
14. Hydrants, Left (you can do this standing if you can't get down to the ground)
15. Hydrants, Right (you can do this standing if you can't get down to the ground)
16. Reverse Ab Leg Lifts (or single leg lifts in a chair if you can't lie down)


Beginners, do this video once, intermediates can do this twice, Advanced/athletes can do this 3 times. Break for 2-5 minutes in between each video to ensure you stay hydrated.

Add some cardio (15-30 minutes) 3-5 times per week to really see results!


Hope you liked it! Did you do any modifications to make it easier or harder? What did you do?

See you tomorrow!
Meg

Wednesday, November 23, 2016

Upper Body 9 - Just a Travelling Band...

...Is all you need for this amazing workout that will tone your arms, chest and back. A resistance band is one of the first things I tell people to get - they are inexpensive, easy to find, and adjustable to almost every resistance level imaginable. They are really portable - pack them in a suitcase for travel, a briefcase for a quick session at work on your lunch break, or the basement to watch your kids at play. Resistance bands are also QUIET. For those of you in apartments, row housing, or just have light sleepers in your home, it is easy to do a great workout and make no noise with the equipment. No more clanging dumbbells! I have a variety of these in different resistance levels for different purposes and they are great. You can get these bad boys just about everywhere: Wal-Mart, Amazon, heck, I've seen them in grocery stores! BUT! Make sure you always check them for nicks or tears or wear before you use them! You don't want one of these snapping on you, it hurts! Alright! Enough about the bands, here's the workout:

Upper Body 10 - Just a Travelling Band

Here's the breakdown:



Workout: 3 Rounds, 7 exercises, 10 seconds rest, 50 seconds work
1. Side Raise, Left
2. Side Raise, Right
3. Lunge Press, Left
4. Lunge Press, Right
5. Biceps Curl (both at once)
6. Triceps Extension, Left
7. Triceps Extension, Right

Beginners, do this video once, intermediates can do this twice, Advanced/athletes can do this 3 times. Break for 2-5 minutes in between each video to ensure you stay hydrated.

Add some cardio (15-30 minutes) 3-5 times per week to really see results!


How did you like it? Do you like adding variety into your workouts?

See you tomorrow!
Meg

Tuesday, November 22, 2016

Full Body 9 - Let's SMASH This together!

Oh you guys, it was a loonnnnngggg weekend up here in the Great White North. It took over 4 hours of forever to get groceries and run errands on Friday (when you're in the country, you do a once-per-week trip to get everything and hope you got everything on your list, otherwise it just isn't worth going on a 30-minute drive each way for a bottle of protein powder or package of tofu), our cars serviced on Saturday to get ready for the snowstorm on Sunday (thank you again to my Daddoo the amazing mechanic and all-around good guy), Puppy obedience on Sunday morning, my dad's birthday on Sunday afternoon (driving through the snow storm), then a total white out snow day yesterday, complete with lots of shovelling. I was exhausted and needed a break, so I did some stretching and chilled yesterday (aside from shovelling).

But this morning I woke up and knew that, although I would LOVE to stay in bed and do SFA, I HAD to work out. Why? Because an object in motion tends to stay in motion, and an object at rest tends to stay at rest and get a huge (or, well, bigger, anyway) ass, flabby muscles, and not fit into her their pants! So I pushed myself. Even though I was tired and my back was sore, I filmed 2 videos today and worked out for me. 

This is what consistency and dedication to yourself is all about. 

Motivation can only get you so far (sorry "Pinterest Fitspo" board devotees), and after that it is up to you to push yourself, every day. Motivation is great, don't get me wrong. If it gets you to start your journey, that is amazing, but after a few days, maybe weeks (or months if those pictures are REALLY good), you'll start to slack off if you aren't dedicated, disciplined and consistent. Even when you're tired, sore, sick, busy, stressed, etc., you NEED to push yourself to achieve your health and fitness goals. How to do that will depend on the circumstances, your goals, etc., but there is always a way.

As I posted on the Facebook page this morning (oh, you're not following on Facebook? You probably should ;) Follow here: HealthGirlCanada), there is ALWAYS a way to help you get to your goals. If you think you're stuck, you can find ways to work around your challenges.

Crunched on time? Here's a workout you can smash out in 20 minutes. If you're crunched for time, do half now, half later on tonight :)

You'll need some weights and a ball to do this one. Have fun!

Full Body 9 - Let's SMASH This Together!

Your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Here's the breakdown:
2 Rounds, 10 exercises, 10 seconds rest, 50 seconds work
1. Alternating Side Lunges with Alternating Front and Lateral Raises
2. Alternating Reverse Lunges with Twist
3. Squat with Alternating Front Kick
4. Hammer Curls to Shoulder Press
5. Alternating Chest Flyes to Skull Crushers
6. Alternating Chest Press to Reverse Ab Leg Raises
7. Back Extension to Reverse Flyes
8. Clean and Presses
9. Alternating Single Leg Deadlift with Bent Row
10. Toe Touch Abs

Beginners, do this once, intermediates can do this twice, advanced/athletes can do this 3 times, perhaps with cardio. Give yourself 2-5 minutes after each video to grab some water.

Your cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

How did you like it? Was it challenging enough? Let me know :)

See you tomorrow!
Meg
Health Girl

Friday, November 18, 2016

Full Body 30 30 Split - Get Ready to SWEAT!

This.... this is just... Awesome. I was super-duper sweaty by the time I finished this, and really out of breath, so that is a very, very good sign. You want to make serious changes? You want to challenge yourself? You want to see how strong you really are? Do this workout. Trust me, it's awesome :)

Grab some weights and maybe a barbell for this one.

30-30 Full Body HIIT 3

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 3 rounds, 30 seconds cardio, 30 seconds resistance
1. Skipping - Alternating Reverse Lunge with Kick Front
2. Mountain Climbers - Clean and Press
3. Jumping Jacks - Ab In and Outs
4. High Knees - Glute Bridge March
5. Skaters - Push Up with Alternating Row

Beginners, do this once, intermediates, do this twice, advanced/athletes, do this 3-4 times or add this once on the end of a workout. Give yourself a 2-5 minute break in between each video and stay hydrated.


Well? How was it? Let me know!

See you tomorrow,
Meg

Thursday, November 17, 2016

All Abs 5 - Break it Down!

Here's what this ab workout is gonna do - it's going to make you stronger, it's going to make you proud, it's going to take you 12 minutes, and it's going to ROCK YOUR WORLD! Best of all: it doesn't need ANY equipment. Just your body. Well, I guess your body is a piece of equipment, but other than that, nothing! Enjoy!


All Abs 5 - Break it Down!

Here's your breakdown: 

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 1 round, 10 seconds rest, 50 seconds work
1. Froggy Abs
2. Straight Leg Ab Scissors
3. Curl Ups
4. Plank

Beginners, do this once, intermediates, do this twice, advanced/athletes, do this 1-2 times on the end of a workout. Give yourself a 2-5 minute break in between each video to stay hydrated.


Well? How was it? Let me know!

See you tomorrow,
Meg

Wednesday, November 16, 2016

Lower Body 9 - Let Me See That Booty Bounce!

Let me just start off by saying I LOVE this workout! I did this workout again after filming (three times, actually), and my butt was SO SORE the next day. This will definitely get you results, and you only need some weights and a ball!

Lower Body 9 - Booty Bounce

Here's your breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 1 round, 10 seconds rest, 50 seconds work
1. Skaters
2. Single-Leg Glute Bridge, Left
3. Single-Leg Glute Bridge, Right
4. Sumo Stomps
5. Regular Squats
6. Glute Kickbacks, Left
7. Glute Kickbacks, Right
8. Ball Leg Raises (can do this on a floor with bent knees if you don't have a ball)
9. Inner Thigh Ball Squeezes (can do inner leg lifts if you don't have a ball)
10. Skipping (or high knees)
11. Hydrant, Left
12. Hydrant, Right
13. Reverse Abs
14. Sit Ups (or crunches)
15. Bicycle Abs

Beginners, do this once, intermediates, do this twice, advanced/athletes, do this 3-4 times. Give yourself a 2-5 minute break in between each video to stay hydrated.


Well? How was it? Let me know!

See you tomorrow,
Meg

Tuesday, November 15, 2016

Upper Body 9 - Hit That!

We're gonna hit that upper body with this fantastic workout - it doesn't repeat for the entire 15 minutes! Grab a bunch of different weights and let's go!

Upper Body 9 - Hit That!

Here's the breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 1 round, 10 seconds rest, 50 seconds work
1. Mountain Climbers
2. Shoulder/Military Press
3. Shoulder Shrugs
4. Lateral Raises
5. Front Raises
6. Diamond Pushup
7. Overhead Triceps Extensions
8. Plank Jacks
9. Reverse Abs (Lying Leg Lifts)
10. Alternating Toe Touch Abs
11. Crunches
12. Bicep Combo (Regular Curl, Hammer Curl, Cross Body Curl)
13. Bent Rows
14. Bent Flyes
15. Around the World

Beginners, do this once, intermediates get to do this twice, and my advanced/athletes do this 3-4 times. Add 15-30 minutes of cardio 3-5 days a week as needed. Have fun!

Cool Down: https://www.youtube.com/watch?v=EpFUi5ckE7M

Let me know what you thought of this workout!

See you tomorrow :)
Meg

Monday, November 14, 2016

Full Body 8 - Pull Up a Chair (and WORK!)

A fabulous Monday to you all, welcome back after the weekend! I hope you had fun and are rested and ready to work, because this is going to be a FANTASTIC week of fun workouts for you!! Today you'll need a sturdy chair (underline STURDY), some weights and maybe some ankle weights to complete this workout. Have fun ;)

Full Body 8 - Pull Up A Chair!

Here's your workout breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm

Workout: 6 exercises, 3 rounds, 10 seconds rest, 50 seconds work
1. Chair Squat with Pressout 
2. Pushup on chair
3. Leg Rear Kicks, Left
4. Leg Rear Kicks, Right
5. Tricep Dips
6. Plank with Knee Out and In, Alternating

Beginners, do this once, intermediates do this twice, advanced/athletes do this 3-4 times. Make sure you do your cool down, below!

Cool down: https://www.youtube.com/watch?v=EpFUi

What did you think?

See you tomorrow!
Meg
HealthGirl

Thursday, November 10, 2016

All Abs 4 - Shake Shake Shake!

This was a tough one to film, I'm not going to lie... I don't film videos in order all the time and I filmed this as I was coming down with a really, really bad flu. I had a fever and felt really weak. By the end of it I was shaking! But I did it anyway - I got through it and you will too! You'll need a weight and maybe a bar if you want to really push yourself. Have fun!!

All abs 4 - Shake Shake Shake!
Here's your breakdown:
Warm up: https://www.youtube.com/watch?v=GQFwm

5 exercises, 3 rounds, 10 seconds rest, 50 seconds work.
1. Kayak Rows
2. Side Plank with Top Knee to Elbow, Left
3. Side Plank with Top Knee to Elbow, Right
4. Crab Lunge with Alternating Toe Touch
5. In and Outs

Beginners, do this once, intermediates twice, advanced/athletes do this 2-3 times through. Add some cardio if you really want to burn fat!

Cool down: https://www.youtube.com/watch?v=EpFUi

Let me know what you think, I'll see you back here on HealthGirl tomorrow!
Meg

Wednesday, November 9, 2016

Lower Body 8 - BLAST That BUTT!

Oooh, you're gonna love/hate me today! We're playing with bands and this is going to hit every aspect of your thighs, glutes, hips, it is really great and I hope you love it as much as I do. You'll need a circular resistance band to do these. I used an X-Heavy band and I found that it was pretty hard to do some of the exercises as it was so tight, so play around with different bands and see how you do. This is what Health Girl is all about! Enjoy!

Lower Body 8 - BLAST that Butt!

Here's your breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm...

Workout: 3 rounds, 5 exercises, 50 seconds work, 10 seconds rest
1. Squat with Side Kick, Left
2. Squat with Side Kick, Right
3. Donkey Kick Up, Left
4. Donkey Kick Up, Right
5. Glute Bridge with Butterfly In and Out

Beginners, do this once, intermediates do this twice, advanced/athletes do this three to four times. Add 15-30 minutes of cardio to really BLAST that butt!

Cool down: https://www.youtube.com/watch?v=EpFUi...

What did you think? Was your butt sore? Let me know!

See you tomorrow!
Meg

Tuesday, November 8, 2016

Upper Body 8 - Baby Got Back!

Hello once again and welcome back! You'll certainly have a fantastic back (and chest and arms!) when you're done this workout. You'll need some weights, a mat and a ball for this one. Have fun!

Upper Body 8 - Baby Got Back!

Here's your breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm...

Workout: 3 Rounds, 5 Movements, 10 seconds rest, 50 seconds work
1. Push up with alternating row - make it harder: increase weight, elevate feet. Make it easier: come to your knees, reduce weights. Bad back: Do this off of a kitchen counter or a wall.
2. Skull crushers (or over head triceps extensions or tricep kickbacks)
3. Around the World
4. Press Out (can be done sitting if this hurts your back)
5. Back Extensions (can also be done on the floor with your hands flat on the ground supporting you. DO NOT OVER EXTEND)

Beginners, do this once. Intermediates, do this twice. Advanced/athletes, do this 3-4 times.
Need extra fat burning? Do 15-30 minutes of cardio in addition to this workout, but give yourself adequate recovery time in between (30 minutes - 5 hours, depending).

Cool down: https://www.youtube.com/watch?v=EpFUi...

How did you like it?

See you tomorrow!
Meg

Monday, November 7, 2016

We're BA-ACK! Full Body 7 to Get Back on Track!

Oh man, you guys that was one nasty flu bug, let me tell you! I am SO glad it's (mostly) gone and I can get back to my routine. Today's workout is a great full body workout that uses a step, a pull up bar or weights to give you some extra resistance and get results that much faster. Check it out here:



Here's your workout breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm...

Workout: 8 exercises, 2 rounds, 10 seconds rest, 50 seconds work

1. Step up with rear leg pulse, Left
2. Step up with rear leg pulse, Right
3. Pull ups (palms facing you) or Rear Flyes if you don't have a bar
4. Left seated leg lift
5. Right seated leg lift
6. Bicycle abs
7. Chin Ups or Bent Rows if you don't have a bar
8. Reverse abs

Beginners, do this once, intermediates twice, athletes/advanced, three to four times through, then cool down.

Your cool down: https://www.youtube.com/watch?v=EpFUi...

Let me know what you think! 
See you tomorrow,
Meg

Tuesday, October 25, 2016

All Abs 4 - Burning Ring of FIRE!

Yep, your abs (and maybe your arms) will be one big ring of fire after this workout and you'll love the results you get from it! All you need is one weight or a barbell (or a broom handle if you don't want anything too heavy at first), a mat and some non-slip shoes to get this started :)
All Abs 4 - Ring of FIRE!


Your workout breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 3 rounds, 5 exercises, 10 seconds rest, 50 seconds work

1. Kayak Row with barbell, weight or broom handle (WATCH OUT YOU DON'T HIT ANYTHING BEHIND YOU!)
2. Side Plank with Knee Raise, left
3. Side Plank with Knee Raise, right
4. Crab Lunge with Alternate Toe Touch
5. Ab In and Out

Beginners do this once, Intermediates, advanced and athletes, do this twice, or perhaps add it on to another workout for best benefit. Do not do this more than 2 or 3 times at most as you will overtrain. Add cardio for extra fat burning.

Cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

What did you think?

See you tomorrow!
Meg

Monday, October 24, 2016

Lower Body 7 - Bend Ova!

Ohh yes, you'll want to bend over and show that UH-MAZING butt that you're gonna get from this workout! This is a fantastic lower body workout you can do anywhere and you don't even really need any extra equipment to get a full workout in! I used a pair of 15-pound dumbbells and a circular resistance band to give me an extra challenge.

Lower Body 7 - Bend Ova!

Here's your workout breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 3 rounds, 5 exercises, 10 seconds rest, 50 seconds work.
1. Reverse Alternating Lunges
2. Sumo Squat Hold
3. Glute Bridge with Knees In and Out
4. Left Hydrant to Rear Kick to Hydrant
5. Right Hydrant to Rear Kick to Hydrant

Beginners do this 15 minute workout once through, followed by your cool down. Intermediates, do this twice through. Advanced/athletes do this 3-4 times through. Break for 2-5 minutes after each 15 minute session to stay hydrated and recover optimally.

If you want extra fat burning, do 15-30 minutes of cardio before, or after your workout. Remember - the longer you are doing resistance training and cardio, the more space you should have between your cardio and resistance training. At least 30 minutes, up to several hours to give your body time to recuperate properly between workout sessions.

Cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

How did you like the workout? Did you try it with extra weights and a resistance band?

See you tomorrow!
Meg

Tuesday, October 18, 2016

Upper Body 7 - Combo Movements for RESULTS!

Hey everyone, today's video is so much fun - I know I always say that, but this is a combo movement workout for our upper body and abs - it is hard, and it's gonna get you some serious results! You'll need some weights to make this more challenging for you.

Upper Body 7


Here's your breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm...

Workout: 3 rounds, 5 combo movements, 50 seconds work, 10 seconds rest
1. Plank Up and Down (go to your knees if this is too hard on your toes, alternately, hold plank)
2. Bent Row with Tricep Kickback (drop the weights down if this is too hard)
3. Bicep Curl with Press Up (again, use lower weights if you are just starting out)
4. Chest Press to Chest Fly
5. Reverse Abs with Toe Touch Abs, Left, then Right (do a smaller range of motion on the reverse abs and do a heel touch or opposite knee touch for beginners).

Go at your own pace and CHALLENGE yourself, you're worth it! Beginners, do this video once, then cool down and you're done. Intermediates, do this video twice with a bit of a break (2-5 minutes) in between playing each video. Advanced/athletes, do this 3-4 times through with breaks.

If you're looking to amp up your fat burning, consider adding 15-30 minutes of cardio to your day in addition to the workout. Make sure that the more cardio and resistance training you're doing, the more space in between the two workouts you have so that you do not over-exhaust your body! Cardio can be walking, jogging, running, swimming, cycling, etc., whatever will get your heart pumping (make sure to ask your doctor if you are unsure whether you can do this or not).

Cool down: https://www.youtube.com/watch?v=EpFUi...

How did you like it? What weights were you using?

See you tomorrow!
Meg

Monday, October 17, 2016

Full Body 6 Shake That Body! (AKA In Which My Puppy Violates a Stuffed Elephant)

Happy Monday everyone, here's your workout to start your week out on a good note! It's a fun, full body workout that is great for everyone - I give you modifications so that no matter what your fitness level you can do this one :)

Also, my puppy is in this video. And she's hyper. And she's... um... playful. I went to edit this video and I couldn't help but laugh, but I will apologize in advance if you find her behaviour a little ...uh... 'adult' - she's a puppy and is learning ;)

Full Body 6 - Shake That Body!

Here's your workout:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Breakdown: 50 seconds work, 10 seconds rest, 5 exercises, 3 rounds
1. Squats (or chair squats)
2. Shoulder Press (sit back into a sturdy chair if you need support)
3. Around the World (eliminate weights if you are unsure of your mobility)
4. Deadlifts (or glute bridge - you can do this on a sturdy chair if you can't lay on the ground)
5. Russian Twist (or heel touches, or you can sit in a chair and bring weights down side to side if you can't lay down)

Beginners do this once, intermediates do this twice, advanced/athletes do this 3-4 times, making sure to take a break for 2-5 minutes after each full run-through of the video. Add 15-30 minutes of cardio to increase fat-burning.

Cool Down: https://www.youtube.com/watch?v=EpFUi5ckE7M

What did you think? Let me know!

See you tomorrow,
Meg

Friday, October 14, 2016

Lower Body 6 - She's Got Legs! (Plus My Puppy)

She's got leeegs! She knows how to use them! Oh yes, this will give you some seriously toned legs and glutes in record time. Add some ankle weights, a circle resistance band and maybe even a dumbbell for an even greater challenge, and you'll be screaming by the end of this. This is FANTASTIC for every level, from stark beginner to athlete. If you have knee issues, talk to your doctor about this workout as this may be just what the doctor ordered to help strengthen your knees! Plus, you get to see She-Ra the Boston Terrier, who definitely helps me out here ;)

Lower Body 6 - She's Got Legs!

Here's your workout breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 2 Rounds, 7 Exercises, 50 seconds work, 10 seconds rest. First round push your heel out, second round point your toe out:
1. Leg Lift Left
2. Leg Lift Right
3. Leg Lift Left with External Rotation
4. Leg Lift Right with External Rotation
5. Leg Side Extension Left (no rotation)
6. Leg Side Extension Right (no rotation)
7. Glute Bridge Butterflies (lift up, open knees wide, keeping hips up, close knees, slowly lower bum down, repeat)

Cool Down: https://www.youtube.com/watch?v=EpFUi5ckE7M

Beginners, do this once, intermediates do this twice, advanced/athletes do this 3-4 times, adding ankle weights, a band around your knees and a dumbbell on hips during glute bridges.

What did you think? Do you workout with a pet, too? Show me!

See you Monday!
Meg

Thursday, October 13, 2016

Upper Body 6 - Bringing Sexy BACK!

Hey guys! Your upper body workout is here and we're bringing sexy BACK - literally! This is chest and back today and it's SO much fun! Grab some weights, a ball, and a resistance band for some extra zing :)

Upper Body 6 - Bringing Sexy BACK!

Here's your workout breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 3 rounds, 10 seconds rest, 50 seconds work
1. Back Extension on Ball
2. Seated Row with Resistance Band
3. Chest Press
4. Chest Fly
5. Inverted Shoulder Press

Cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

Beginners do this once and you're done! Intermediates do this twice with a 2-5 minute break in between replaying the video. Advanced/athletes, do this 3-4 times with a 2-5 minute break in between replaying the video. 

Add some cardio (cycling, jogging, walking, etc.) for up to half an hour to maximize fat burning. As always, leave a good chunk of time in between cardio and weights so that you don't over train :)

What did you think? Was it fun? Was it challenging?

See you tomorrow!
Meg

Friday, October 7, 2016

30 30 HIIT Full Body 2 - Werk!

Yup, I'll be honest, this is gonna make you werk. And probably hate me. But mostly work REALLY hard, and then get really good results :) This is a full body, 30-30 split workout. It's tough. But you can do it. Grab some weights and let's get to this!

30-30 HIIT Full Body 2

Here's your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout Breakdown:
15 rounds, 30 seconds cardio, 30 seconds resistance. Beginners do this workout once (12 minutes). Intermediates and Advanced, do this workout 2-3 times with a 2-5 minute break after the first 15 minutes (26-29 minutes) 

1. Skipping, then Left Curtsey Lunge (or side leg lifts)
2. Skipping, then Right Curtsey Lunge (or side leg lifts)
3. Skipping, then Deadlift (or glute bridges if you can't do deadlifts)
4. Skipping, then Bicep Curls

5. Skipping, then hold Plank
6. Mountain Climbers, then Left Donkey Kick
7. Mountain Climbers, then Right Donkey Kick
8. Mountain Climbers, then Reverse Abs
9. Mountain Climbers, then Tricep Skull Crushers
10. Mountain Climbers, then Chest Press
11. Jumping Jacks (any variation that suits you), then Lateral (Side) Raises
12. Jumping Jacks, then Front Raises
13. Jumping Jacks, then Wide Squat
14. Jumping Jacks, then Side to Side Squat
15. Jumping Jacks, then Bent Rows

Your cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

I could hardly talk after doing this, and I definitely feel it today! I hope you liked it :)

See you tomorrow!
Meg

Thursday, October 6, 2016

All Abs 3 to Make You ROAR!

Ohh, this is going to make you ROAR! This is a 12 minute workout of ALL ABS. I know I say in the beginning it is 15 minutes, but I was lying ;) Do what you can, give it your all, I know you can do this!

All Abs 3 to Make You ROAR!

Here's your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout Breakdown:
3 rounds, 50 seconds work, 10 seconds rest. Beginners do this workout once (12 minutes). Intermediates and Advanced, do this workout twice with a 2-5 minute break after the first 12 minutes (26-29 minutes) 

1. Plank Dips Side to Side
2. Bird Dog
3. Plank with Alternating Knee In and Out
4. In and Out Abs (on ball or on floor)

Your cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

IT BURNS! Let me hear you ROAR!

See you tomorrow!
Meg