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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
#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 (4 rounds)

10 SB Pike to Pushup
10/10 Row & Twist
10 Plié with Lateral Raise
10/10 Side Plank (Elbow-to-Elbow) Crunches

Yoga by Candace: 20-min Vinyasa with a Yoga Block

WORKOUT BREAKDOWN

Equipment

Row & Twist: 15-lb dumbbell
Lat Raise: 12-lb DB (first 3 rounds) / 8-lb DB (4th round)
Stability Ball / Yoga Block

Circuit: Upper body and core focused. 4 rounds (6:15/6:47/7:33/ 8:02 mins, respectively) with 1-min break between rounds. [IDEALLY, I should have used 10s for the Lateral Raises, but I didn’t have my 10s around. Poo. I played with what I got.] The yoga bit was awesome. Tons of core and balance work there.

— 1 week ago
#fitblr  #fitness  #circuit  #upper body  #yoga by candace 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Circuit (4 rounds)

10/10 Balance Assisted Pistol Squats
20 KB Swings
10/10 KB Single Leg Deadlift
30-secs Scissor and Thread

Yoga by Candace for Back Flexibility

WORKOUT BREAKDOWN

Equipment

25-lb kettlebell: Swings & Single Leg Deadlift
8-lb dumbbell: Scissor and Thread

Circuit: Hammies attack! 4 rounds (8:40/9:09/11:32/14:22 mins, respectively) for 44 mins total. I did the Pistols using my kitchen counter for balance. For the last round, I (had to) split the Pistol reps into 2 sets of 5/5. 

— 1 week ago with 2 notes
#fitblr  #fitness  #hamstrings  #lower body  #circuit  #yoga by candace 
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)

12 Reverse Plank to Tricep Dip
15 Chest Press on SB
10/10 Side Plank Reach Through to Leg Lift
12 Chest Fly on SB

Song Challenge: Toe Taps to “This is Radio Clash" by The Clash
Yoga by Candace for Chest & Shoulders

WORKOUT BREAKDOWN

Equipment

15-lb dumbbells: Chest Press
12-lb dumbbells: Chest Fly
Chair / Stability Ball


Circuit: Back in the saddle, now officially as a 32-year-old human person. Went for chest, shoulders and core today. 4 rounds for 35 minutes. Simple, nothing too convoluted, but a nice burn. 

— 1 week ago
#fitness  #fitblr  #chest  #shoulders  #core  #yoga by candace  #circuit  #upper body 
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

Sako B. Fit, 21-day challenge: Day 2
7 interval rounds of 30/10 secs of work/rest, 4x

*Mountain Climbers
Plank Single Leg Tucks (R/L)
Plank Tucks to Circle
*Plank Drag
Plank Underleg Twists
*Extend Crunch on Stability Ball

ARFit: Abs & Legs with Joel Harper
Yoga by Candace for Strength and Flexibility

WORKOUT BREAKDOWN

Equipment & Modifications

* = modified from the original circuit
Plank Drag = 25-lbs (worth of dumbbells in a box) + friction
Paper plates, Stability Ball, Mini-ball


Today’s routines was…not only an experiment but a revelation that I no longer know how to properly exercise with shoes. I tried, because by experience, I know that paper plates = friction & rug burn. Except the shoes weren’t really helping as much as getting in my way. Even the rope jumping felt awkward. So after one pitiful round, I made the executive decision to stop, get rid of the shoes, and create a contraption of paper plates and duck tape to use instead. Ha! It didn’t look pretty, but it worked. Long story short, I used that. I did the intervals 4 times through. Felt it in my quads, core, arms and shoulders. I followed that with an old ARFit video that uses a mini-ball and focuses on core and legs. That one also burned like hell.

My friend, Sako, is currently in the middle of a personal fitness challenge and you can cheer her on and see her routines on her FB page, SakoBFit

— 2 weeks ago
#fitness  #fitblr  #interval training  #core  #legs  #total body  #ARFit  #yoga by candace  #sakobfit  #21daybefitchallenge 
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