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Joan works out. Joan geeks out. Cheese is my weakness. Harry Potter is my strength.

WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Circuit (3 rounds)

15 KB Swings
10/10 Suitcase Squats
10 KB High Pull Deadlift to Squat Thrust
15 Matrix

Challenge Circuit

50/50 Resistance Band Kickbacks
Blogilates: Killer Legs Challenge
1-min Plank (3x, 30-secs rest in between)

TIU: Stretch and Release

WORKOUT BREAKDOWN

Equipment

25-lb kettlebell: Swings + High Pull Deadlift
15-lb dumbbells: Suitcase Squats (two, 30-lbs) + Matrix (one)


Circuit: 3 rounds (8:39/7:49/10:35 mins, respectively) with 60-90 secs break in between, for 30 minutes total. For the Suitcase Squats, I actually had the dumbbells on top of my shoulders (not to my side) and kept my other arm out for balance and going low. Kind of LIKE THIS. Everything else is pretty much self-explanatory.

— 1 day ago with 1 note
#fitblr  #fitness  #circuit  #lower body  #circuit training  #blogilates  #tiu 

Warm Up, Tabata: Jump Rope

Circuit (4 rounds)

10 Mule Kick to Jujitsu Step-Through (2x)
20 Globe Squatters
25 Floor Pullups*
10 Sumo Deadlifts

Challenge Circuit

Blogilates: 4-mins Abs and Thighs
Song Challenge: Lateral Walking*
1-min Plank (3x, 1-min rest between them)

Blogilates: Stretches for Chilling Out

WORKOUT BREAKDOWN

Equipment

15-lb dumbbells: Globe Squatters (one) / Sumo Deadlift (two)
*Resistance Band


Circuit: Total body plus cardio. 4 rounds (6:04/7:36/7:29/7:31 mins, respectively) with 1-min breaks in between for 32 mins total. I really tried to get some height on the mule kicks and went straight into the jujitsu step-throughs (one on each side). That combo counted for 1 rep.

Challenge Circuit: The 4-min Abs and Thighs Challenge burned sooo badly. OMG, Cassey Ho. I replayed the video and did the Lateral Walking down and up my corridor for the duration of the song. [I held the Resistance Band THIS WAY.] Then finished with planks and stretching.

— 4 days ago
#fitblr  #fitness  #total body  #cardio  #circuit  #circuit training  #blogilates 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Circuit (3 rounds)

20 Power Deck Squat (Jump)
10/10 Crescent Kick to Lunge
20 180 Squat Jumps
20/20 Plank with Donkey Kicks

Blogilates: Perky Butt n’ Long Lean Legs
Blogilates: Amazing Upper Back & Legs Stretches

WORKOUT BREAKDOWN

Equipment

15-lb dumbbell: Power Deck Squats
8-lb dumbbell: Donkey Kicks


Circuit
:  Lower Body and cardio. 3 rounds for 27 minutes. 7:36/7:18/8:31 mins, respectively, with 90 second breaks between rounds.

— 1 week ago with 1 note
#fitblr  #fitness  #circuit  #lower body  #cardio  #blogilates 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Circuit (4 rounds)

10 Competition Burpees
10 Supergirl Pushups
12 Skull Crusher Squats
10 Deadman Crab Toe Touches
15 Seated* Lat Pull Down** to Row**

Isometric Intervals

I. Wall Sits, 1-min hold and 30-secs rest, 3x
II. L-Stand, 30-secs hold and 30-secs rest, 3x

Blogilates: Stretching for Flexibility

WORKOUT BREAKDOWN

Equipment

15-lb dumbbell: Skull Crusher Squats
*Stability Ball / **Resistance Band


Circuit: 4 rounds for 34 mins, focusing on upper body and core. My triceps were feeling THIS. Those first 3 moves, back-to-back, did things to them. I followed that with a few rounds of isometric moves. I switched the position of my legs for each Wall Sit (narrow, regular, wide) and aimed to hold it for 1-min straight…but that didn’t exactly happen. 40/30/30 secs straight (respectively) was more of the reality. Wall Sits burn like hell, dude. So good.

— 2 weeks ago
#fitness  #fitblr  #circuit  #upper body  #arms  #core  #isometric  #blogilates 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Circuit (3 rounds)

10/10 Lateral Step Ups
10 Wiper Plank
10 Jumping Lunge to Step Up
10/10 Window Washer Leg Swing
10 Elevator Step Up

Blogilates: 5-mins Abs Express
TIU: Stretch & Release

WORKOUT BREAKDOWN

Equipment

15-lb dumbbells: all Step Up variations
Chair


Circuit: Since I used the 15-lb DBs for the Step Ups, I knew I wasn’t going to be able to go that fast even if I tried. I focused on form (and breathing and wiping the sweat off me). I did 3 rounds (12:11/15:22/18:33 mins, respectively), with breaks between rounds around 1-2 mins.

For the Wiper Planks, 1 rep = left side + right side wiper. For both the Wiper Plank and the Window Washers, I used the Chair and kept my feet on it (Decline Plank position). On the Window Washers, I brought my toe to touch the floor and swung back the leg squeezing my booty and core. [This is one of my favorite moves. The use of the chair on this one makes it rock my world.] For the Jumping Lunge to Step Up —in case it is not clear, I did a weighted Jumping Lunge, and then used the back leg to do the weighted Step Ups. For the Elevator, I repeated that, except on the Step Up there’s an added Hammer Curl and Shoulder Press, while balancing on one leg. Super challenging. 

— 3 weeks ago
#fitness  #fitblr  #lower body  #step ups  #blogilates  #tiu  #favorites 
WORKOUT BREAKDOWN

Warm Up, Tabata: Jump Rope

Interval Training Circuit
10 interval rounds of 50/10 secs of work/rest

In & Out Squats
Plank Twist
Strict Mt. Climbers
Alt. Jacknives
Pushups
Alt. Swimming
Crab Kicks
Running V-Sit
Dolphins
Wall Sit

Sarah Fit: Arm Slimming Routine
Blogilates: Broom Burn Workout
Yoga by Candace for Chest

WORKOUT BREAKDOWN

Equipment

2/5-lbs dumbbells for Sarah Fit’s routine


Circuit: As many reps as possible on each round…which added up to a whole lotta reps. The moves where focused on core and upper body for the most part. Very good use of 10-minutes.

Sarah Fit/Blogilates: Both videos feature Barre-inspired moves, low weight/high reps routines, but don’t take that for lack of sweat & burn.

— 3 weeks ago with 1 note
#fitblr  #fitness  #upper body  #core  #yoga by candace  #sarah fit  #blogilates 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

ZWOW 60 (3 rounds)

10 Goblet Squat Twists
10 Cross Leg Pushups
15/15 Cross Body Kicks
10 4-point Punches
10 Jump Over Bench Broad Jumps

Blogilates: Pippa’s Bum Workout
Yoga by Candace for Tight Legs

WORKOUT BREAKDOWN

Equipment

20-lb dumbbell: Squat
8-lb dumbbells: 4-point Punches


ZWOW/Blogilates: 3 rounds for time took me 15:56 mins to complete. I technically beat my personal best time (16:40 mins), though I didn’t realized until I was done that I had used 10-lb dumbbells for the Punches then. But since I have not beaten any personal best record in whole lotta time, I’ll take this. I did Broad Jumps in substitution of the Jumps Over the Bench because…I don’t have a bench in the middle of my room. Last time, I jumped over a kettlebell, so I guess I upgraded that one. Makes up for the Punches. I finished with one of my favorite butt routines from Blogilates, and then some yoga stretching.

If you haven’t notice, I’ve been incorporating more yoga into my routines. I’m hoping to improve my balance and flexibility so I figured a bit of more yoga (despite not being so great at it) would help. Also, all these Jump Rope warm ups have really improved my skipping. That has me really excited. I’ll tackle that 1000 skips for time challenge again soon enough. Ah!

— 3 weeks ago with 1 note
#fitness  #fitblr  #zwow 60  #zuzka light  #blogilates  #yoga  #yoga by candace 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Circuit (4 rounds)

10 Burpee with Bicep Curl
10/10 Suitcase Deadlift
12 Narrow Squats
10* Sprinter Abs

Blogilates: Hips, Butt & Thighs Super Shaper Workout
Yoga by Candace for Lower Back and Legs

WORKOUT BREAKDOWN

Equipment

12-lb dumbbells: Burpee with Bicep Curl and Narrow Squats
30-lb load on the Suitcase Deadlifts

I wasn’t planning to work out, but then there was this mysteriously windy, cool (84ºF, ha!) weather out today, and I just couldn’t bring myself to not do it.

Circuit/Blogilates: 4 rounds (6:16/6:54/7:44/8:55 mins, respectively) for 33:39 mins total. Really enjoyed this routine. I’m sure the weather helped, but still. Noteworthy | For the Burpees with Bicep Curl, I made a point of pausing for a second before the actual Bicep Curl just to make sure I wasn’t using any momentum on the Curls. For the Narrow Squats, I held each dumbbell on top of my shoulder. On the Blogilates video: did as much as I could by this point. Modified the Side Plank Leg Lifts. 

— 4 weeks ago
#fitblr  #fitness  #total body  #lower body  #blogilates  #yoga by candace  #favorites 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope (High Knees variation)

I. Tabata
8 interval rounds of 20/10 secs of work/rest

Sprawl to Tuck Jump
Shoulder Tap Pushup

II. Circuit (3 rounds)

10 Kneeling Overhead Get Up
15/15 Standing Assistance Pistols (Progression)
15 Tricep Dips
10 Skull Crusher Pushups 

Blogilates: Intense Ab Workout
Tara Stiles: Ultimate Yoga Stretching Routine


WORKOUT BREAKDOWN

Equipment

12-lb dumbbells: Kneeling Overhead Get Ups
Chair


So, I did this, but…my quads and Inner thighs are a bit sore and there was a few World Cup-induced breaks after the Warm Up and the following Tabata. Things ran smoothly on the circuit, though. This workout targeted the entire body, but my shoulders and triceps got the worse of it. 

Tabata, rep count: Sprawl to Burpees - 5/5.5/5.5/5 (21 total) and Shoulder Taps Pushups - 5/5/5/6 (21 total). [I tapped my left and right shoulder for each pushups.]

Circuit: 3 rounds for 30 minutes total. Used a chair. The Standing Assistance Pistols were another progression (modification) shown on Scott Herman’s tutorial video. Muuuch easier than the Balance Assistance ones. I tried them just to see how they felt, but it confirmed that I should stick to the Balance Assistance progression. I’m ready for that one. I did the best version of the Skull Crusher Pushups I could. Tough one!

— 1 month ago
#fitblr  #fitness  #total body  #shoulders  #triceps  #blogilates  #tara stiles 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope (Running In Place variation)

Circuit (4 rounds)

20 Walking Lunges
10 Ball Passes
10 Plank Rows
10 Alt. Double Bridge

Blogilates: Beach Ready Butt + 3-mins Thighs + Drive By Inner Thighs
Blogilates: Upper Back & Leg Stretches

WORKOUT BREAKDOWN

Equipment

15-lb dumbbells: Walking Lunges
12-lb dumbbells: Plank Rows
Stability Ball


Circuit: After yesterday’s torture, this one felt so much more, um, doable. It was slightly cooler as well, so that helped. I completed 4 rounds (7:29/6:46/6:49/7:23 mins, respectively) for 31 mins total. [For the Plank Rows, right arm + left arm + 1 rep.] I finished with a series of Blogilates challenges further targeting butt, legs and inner thighs and stretching.

— 1 month ago
#fitblr  #fitness  #circuit  #total body  #butt  #inner thighs  #blogilates 

Warm Up, Tabata: Jump Rope (High Knees)

Circuit (4 rounds)

10 Thrusters
20 Bicycle Scissors
20 Split Squats Jumps
10 Cobra Plank

Blogilates VS Abs Workout (bonus 1-min Plank before & after)
4 sets of Tricep Kickbacks
Yoga by Candace: Yoga for Strength and Flexibility

WORKOUT BREAKDOWN

Equipment

15-lb dumbbells: Thrusters (two) and Kickbacks (one)


Circuit: 4 rounds (3:49/4:13/4:22/4:02 mins respectively) for 22 mins total.

— 1 month ago
#fitblr  #fitness  #total body  #circuit  #yoga by candace  #blogilates 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Circuit (3 rounds)

5/5 Crossover to Curtsy Lunge combo
20 Roll Back Scissors
20 Runner’s Lunges
10 Diamond Pushups

Blogilates: Killer Legs Challenge
Isometric Circuit, 1-min each: Side Planks (R/L) / Wall Sit / Plank 
Blogilates: Hot Abs! 
Blogilates: Stretching for Flexibility

WORKOUT BREAKDOWN

Equipment

15-lb dumbbells: for all Lunge reps


Circuit: Total body routine, emphasis on legs and core. 3 rounds (8:04/9:34/12:29 mins per round, respectively) for 32 mins total. After that, I just mixed in a bit isometric work with abs. Felt it all. The ab work involved a lot of balancing on the tailbone (which my tailbone didn’t appreciate) but, on the upside, I also felt it where I was supposed to.

— 1 month ago with 1 note
#fitblr  #fitness  #total body  #circuit  #legs  #core  #blogilates  #favorites 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Circuit (4 rounds)

20 Mountain Climbers
20 Skater to Single Leg Jumps
10 Plank Jack + Donkey Kick
10 Plié Squats

Plank Circuit: 1-min/30-secs of hold/rest, 2x
3 sets of 10 Crossover Curls + 10/10 Stability Ball Plank Leg Lifts
Blogilates: Relax with Me

WORKOUT BREAKDOWN

Equipment

15-lb dumbbells: Plié Squats
12-lb dumbbells: Crossover Curls


Circuit: Total body circuit, with a little extra emphasis on the core. 4 rounds total (5:20/6:25/6:24/6:55 mins, respectively) with 1-min rest between rounds. Noteworthy: On the Skater to Single Leg Jump, I made sure I squatted low enough (as in “a Single Leg Squat”) to touch the floor with my fingers (putting a hand underneath your butt is also a good reference) before I jumped up or hopped sideways (in “skater” fashion) for the next rep. This move combo really challenged my balance as well, which means I had to keep the core very tight throughout it. Good stuff. Also, I did the Plank Jack + Donkey Kick from my forearms (low plank position) and I have to say this was probably my favorite move of the circuit. Pretty awesome core and quad burn. For the Donkey Kick portion of the move, my intention was to try to hit my butt with my feet. *awkward pause*

For reference, this was how I did my rep counting:

Mountain Climber: left leg + right leg = 1 rep
Skater to Jump: skater + squat jump with the leg you land on = 1 rep
Plank Jack (out-in) + Donkey Kick: 1 rep
Crossover Curls: right arm + left arm = 1 rep
Plank Leg Lifts: right leg + left leg = 1 rep

— 1 month ago with 2 notes
#fitblr  #fitness  #total body  #core  #circuit  #blogilates 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Circuit (4 rounds)

10 Suitcase Deadlift + Squat Jump
10 Decline Pushup + Kicks
10/10 Lunge Hops
30-secs hold L-Stand

Blogilates: Uh Oh! Obliques
Blogilates: Stretching for Flexibility

WORKOUT BREAKDOWN

Equipment

15-lb dumbbells: Suitcase Deadlift
8-lb dumbbells: Lunge Hops


Circuit: Total body routine, with a bit of emphasis on legs and obliques. 4 rounds (7:15/8:10/7:39/7:32 mins respectively) and rest between rounds somewhere between 1-2 mins. Suitcase Deadlifts! Named after the motion you do when you have to pick up old-school luggage from the floor. You can read all about them HERE. I opted for the two-DB variation, but will try the one-DB variation soon enough. I suck at any kind of hand stand, so the L-Stand was still challenging to try and tougher to hold than it looks.

— 1 month ago
#fitblr  #fitness  #circuit  #total body  #blogilates  #favorites 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Circuit (3 rounds)

10/10 Bulgarian Squats
15 Standing Ab Rollout
10/10 Uneven Squat-Abduction combo
15 Elevated Pike Press

Blogilates: 4-mins Abs and Thighs
TIU: Stretch & Release

WORKOUT BREAKDOWN

Equipment

Stability Ball, Chair and a Step
15-lb dumbbells: Bulgarian Squats (two) / Uneven Squat-Abduction combo (one)


Circuit
: Sweatfest… though I don’t know if it was because of the workout or because of the weather I was working out in. Bulgarian Squats still make a fool of my balance and are particularly challenging when I add the extra weights. That’s why i don’t do them more frequently, but they feel so good afterward! Uneven Squats, I love, and this particular combo even more so. The standing version of the Rollout was…interesting. Um, I’m not sure whether I actually felt it more than the modified version, but I guess I can see how the standing version would be considered more challenging in terms of the balance skills involved in the plank holding. I discovered I’m not as good as I was with the Elevated Pike Presses, so that was also interesting. I finished with 4-min of ab work by Blogilates and my abs REALLY felt that. That was some serious ab burn.

— 2 months ago
#fitblr  #fitness  #total body  #blogilates  #tiu  #circuit