Exercises

May 2, 2012

The couch #workout. #Inspiration. #Weight_loss #Fitness

April 25, 2012

As much as I don’t enjoy running on the treadmill because I pretty much have the legs of an 80-year-old here are some awesome workouts that you can try. Implementing different workouts into your routine will keep your muscles guessing and you won’t get bored doing the same thing over and over again.

Visit the website here to see what workouts they offer 🙂

– Julie

April 16, 2012

Summer is just around the corner and that means bathing suit season is too! Some people think they need to go on crazy diets or do really hard workouts to get the perfect beach body, but this website, Straight Health, gives 5 quick and easy exercises that can help you reach your goal without any craziness.

Top 5 Exercises for Getting a Perfect Beach Body

1. Cardiovascular Exercise. Cardiovascular exercise is the most important form of activity to getting a summer body. High intensity exercise such as running, biking and playing sports will help you burn the layer of fat that is covering your muscles so you can show them off. This will give you a toned beach body look.

2. Sit Ups, Crunches, Leg Lifts. Targeting your abs is important in giving you a chiseled midsection. While sit ups, crunches and leg raises will do very little to burn off the fat that is covering your abs,they will build up the abdominal muscles so that once you get your body fat low enough, you will have a six pack rather than just a flat stomach.

3. Squats and Lunges. Doing squats is a good way to workout your entire lower body. Having a perfect summer body includes making your legs as nice as your upper body. Squats work the glutes, hamstrings and quadriceps. You can also use the smith machine or leg press if you aren’t up for squats, the latter are safer and easier to do. If you don’t have access to the gym, you can do lounges and hold small buckets filled with varying amounts of water for weight.

4. Chest Press. The chest press is good exercise for the front of your body. It will give you a defined chest as well as nice arms by also targeting your triceps (muscles on the back of your arms). If you don’t have access to a gym, you can also do push ups and vary the length between your hands on the ground to target different muscles.

5. Pull Ups. Don’t forget about your backside. You can work out your back effectively by doing pull ups. While targeting the muscles of your back, pull ups will also workout the muscles in your arms, mainly your biceps. If you can barely do any pull ups, there are machines at the gym that make them easier and if you don’t have access to a gym. have a partner hold your legs while you pull up.

April 11, 2012

April 4, 2012

March 28, 2012

A quick ab workout that will have you rockin’ a 6-pack in no time!

March 27, 2012

Here’s a workout for the guys by AskMen. I picked this workout because it is just a three day workout which I think is interesting. It is an easy workout and one that would be good to start with. Try it out! Good luck.

3-day workout routine

Usually, training programs are designed to be completed within a seven-day cycle — meaning you’ll train seven days a week. One of the benefits of this easy three-day workout routine is that it can be scheduled on any given day of the week, depending on your availability and the days you feel like going to the gym.

Even though you can choose which days to go to the gym, it is recommended that you leave at least one day of rest between each workout.

Here is the suggested combination for your easy three-day workout routine.

  • Day 1 – Chest, back, abdominal muscles, and cardiovascular exercises (30 minutes)
  • Day 2 – Day off
  • Day 3 – Shoulders, legs, abdominal muscles, and cardiovascular exercises (30 minutes)
  • Day 4 – Day off
  • Day 5 – Biceps, triceps, abdominal muscles, and cardiovascular exercises (30 minutes)
  • Day 6 – Day off
  • Day 7 – Day off


Read more: http://www.askmen.com/sports/bodybuilding/25_fitness_tip.html#ixzz1qN2o1a6Q


March 21, 2012

I found these 20 exercise tips on the Harvard School of Public Health website and thought that they were interesting and gave easy solutions to getting exercise. We all know that if we are parking in a parking lot that the best choice would be to get as close to the store as possible, but that is just to save us time. The best choice for our bodies though, would be to park far away and that would give us a little extra exercise for the day. It is an easy solution to when you have a busy day, but want to get a little exercise in. If that doesn’t suit you, then there are 19 more tips to look at. Hopefully you will find at least one that you like!

20 Exercise Tips

Try these ideas for fitting more activity into your day—and for getting more out of your daily activities.

1. Choose activities you like. A lot of different things count as exercise: dancing, walking, gardening, yoga, cycling, playing basketball. To make it easier to get moving, choose whatever gets you moving. Also, choose an activity that fits your self-identity. Do you see yourself wearing attractive clothes and bicycling comfortably to work, or wearing workout gear at the gym?

2. Piece your workout together. You don’t need to get all your exercise at one time. Ten minutes morning, noon, and night can give much of the same benefit as 30 minutes all at once.

3. Exercise with a friend. Finding a workout partner can help keep you on track and motivate you to get out the door.

4. Keep it brisk. When you walk, make it brisk, since this may help control weight better than walking at a leisurely pace. What is brisk enough? Walk as though you are meeting someone for lunch and you are a little late. You can also time your steps for one minute: 120 to 135 steps per minute corresponds to a walking pace of 3 to 4 miles per hour, a good goal for many people. If your steps are not quite that quick, trying picking up the pace for short bursts during your usual walk, on different days of the week. Over time, you’ll stride your way to a faster walking pace.

5. Take lunch on the move. Don’t spend your lunch time sitting. Grab a quick meal and hit the gym or take a 20-minute walk.

6. Try a pedometer. Step-counters (pedometers) are cheap and easy to use. Best of all, they help you keep track of how active you are. Build up to 7,000 steps a day—or more.

7. Take the stairs. Use the stairs instead of elevators and escalators whenever possible.

8. Turn off the TV, computer, and smart phone. Cutting back on screen time is a great way to curb your “sit time.” Trade screen time for active time—visit the gym, or even just straighten up around the house.

9. Walk an extra stop. During your bus or subway commute, get off a stop or two earlier and walk the rest of the way.

10. Hunt for the farthest parking space. If you drive to work or to run errands, purposefully park your car a little farther from your office or the store. It may not seem like much, but over weeks and months, these minutes of exercise add up.

11. Make it your own. Consider buying a piece of cardiovascular equipment for your home, such as a treadmill, stationary bicycle, or elliptical machine. Home models can be more reasonable than you think, and you can’t beat the convenience. Keep in mind, though, that cheaper models tend to be less sturdy.

12. Make it fun. Try a new sport like tennis or rollerblading. The more that you enjoy exercise, the more likely you are to stick to it.

13. Make it social. Walk with a friend, your spouse, or your family in the morning or evening.

14. Sign up for a class.  Check out the fitness course schedule at your local gym or community center, or the dance or yoga class schedule at a nearby studio. You may find that having the structure of a class helps you learn a new activity and keeps you on track.

15. Turn sit time into fit time. When you get busy, try to combine your cardiovascular exercise with a sedentary activity that you do already. Hop on that piece of home equipment while watching TV, reading, or returning phone calls.

16. Keep an exercise log. Monitoring the amount of activity you get each day will help to make you more accountable.

17. Walk or bike for errands around town. Leave the car at home for trips that are less than a mile or two. Cross something off your to-do list while getting in your physical activity.

18. Ask the experts. Hire a personal trainer for a session or two to help you with your weight training and flexibility training. Then you’ll have the confidence to branch out on your own.

19. Plan exercise into your day. Set aside a specific time in your schedule to exercise and put it in your planner.

20. Reward yourself. Set short-term goals—and reward yourself for achieving them. Try targeting a specific event, such as a road race or a walk-for-charity, to participate in—this can help keep you motivated. Choose fitness-focused rewards for reaching your goals, such as new workout gear or a heart rate monitor.

EXERCISE FINDER

Check out this website that gives you exercise ideas based off of which body part you’d like to work on. All you have to do is click on the body part on the model on the webpage (shoulders, biceps, legs, etc. ) and this will bring you to another page! Most of the workouts that I’ve looked at seem to be ones that you can do at home, so this is even better!

Here’s the link 🙂

– Julie

March 7, 2012

Trying to get in shape last minute for spring break? Well at this point you’re most likely not going to get that 6-pack that you wanted, but still try out these exercises to tone your body. The beauty about them is that you can do them in your bedroom (if you have enough space) or any other room at home. So since it’s midterm week and you probably don’t have a lot of time to get to the gym, you can do this instead! Check it out. Let us know what you think.

I’m posting the link instead of all 50 exercises, so you’ll have to go to the page where I found the article. Just click the picture to take you there!

-Julie

February 29, 2012

With the new month coming up, I figured it would be a good idea to show everyone this simple and time efficient ab workout plan for the month of March! Yes there are pushups included, which I know makes everyone want to groan, but they will also help you develop your core. If the pushups are too hard for you to do in traditional form, try starting out by doing the pushups on your knees so the weight is distributed easier. Once you get the hang of those pushups try the traditional ones 🙂 And even better, you get a day of rest on Sundays! So try this out and your abs will be looking better and better by April.

-Julie

I found these great workouts that give you a workout for each time crunch you are in. It even lists a workout for when you have five minutes to spare. We always feel better about ourselves when we are able to get a workout in so here are some options for those days when you only have a couple minutes to spare.

A Workout for Every Time Crunch

Whether you’ve got 30 minutes to spare or only 5, there’s a way to squeeze a sweat session into your busy schedule
By Mary Squillace

30 Minutes

For most of the following moves you’ll need a 6- to 8-pound medicine ball. You’ll do each exercise 5 times, doing 2 fewer reps each round. So in your first round you’ll complete 10 reps, in your second round you’ll complete 8, in the third you’ll do 6, and so forth. “The volume for these exercises is pretty low, so your goal is to complete each rep with maximum intensity,” Baptiste says. “Think quick, precise, and powerful. Go as fast as possible with perfect form.”Video: Tone Up Anytime, Anywhere60-second treadmill sprint10 Medicine Ball Front Squats: Hold a medicine ball while performing front squats.10 Medicine Ball Overhead Presses: Hold a medicine ball with both hands at about shoulder height, then press it above your head.10 Medicine Ball Squats To Overhead Press: Combine the two moves above. While holding a medicine ball in front of you at chest level, dip into a squat. Rise to a standing position and do an overhead press with the medicine ball.10 Medicine Ball Jacks: Hold a medicine ball in front, arms down, and prepare to perform a jumping jack, except instead of bringing your arms out to your sides, you’ll lift the medicine ball above your head. When you bring your legs together, lower the medicine ball back in front of you.10 Shuffle Splits With Medicine Ball Rotation: Stand with your legs staggered, your right foot in front of your left, and hold the medicine ball at your right hip. As you switch feet and bring your left foot forward, move the medicine ball from your right hip to your left hip.10 Soccer TapsWith Medicine Ball: Put the medicine ball on the floor. Rest one foot on top of the ball and plant one on the floor. Then alternate each foot to the top of the ball.10 Seated Medicine Ball Bicycle Passes: Sit on the floor and lean back at a 45-degree angle, lifting your feet off the ground. Imagine a bicycle crunch, bringing one leg to your chest while the other is extended. You’ll pass the medicine ball from one hand to the other under the knee that is bent. Switch legs and pass the ball under the opposite knee.5 Alternating Medicine Ball Pushups: Complete five pushups with your hands on a medicine ball. (In each subsequent set you’ll complete one less pushup, so in the next round you’ll complete 4, then 3, and so forth)10 Russian Twists With The Medicine Ball: Sit on the floor and lean back at a 45-degree angle, lifting your feet off the ground. Holding the medicine ball with both hands, twist your torso to each side and touch the ball to the ground.60 seconds on the elliptical machine (or another cardio machine of your choice)

Only have 15 minutes? Choose from dozens of quick workouts in the new Women’s Health Big Book of 15 Minute Workouts

Another option for 30 minutes

30 Minutes

You don’t need any equipment for this 30-minute superset workout suggested by Paris. Perform each pair of exercises three times before moving on to the next two moves.15 Lunges
30 seconds Side Planks
Repeat 3 times15 to 20 Pushups
20 Squats
Repeat 3 times15 Lateral Lunges
20 Chair Dips
Repeat 3 times20 Wide-Leg Squats
1-minute Regular Plank
Repeat 3 times10 to 12 Incline or Decline Pushups
10 Burpees
Repeat 3 times15 Raised-Leg Crunches
30 seconds High Knees
Repeat 3 times

20 Minutes

When you want a full-body workout and don’t have time to isolate each body part, do this strength workout from Rigsby. The resistance bands allow exercisers to adjust the intensity according to their strength levels. You’ll perform each of the following moves for 50 seconds, with 10 seconds of rest after each exercise. Repeat the entire cycle four times. Band Front Squat: Stand on the center of the band with your feet shoulder-width apart. Hold one end of the band in each hand with your wrists bent, palms up and elbows pointed forward. Maintain a flat back as you lower yourself into a squatand come back up.Single-Arm Press: Hold the band in same position as you did for your squat. While standing push but push one arm up over your head at a time.Romanian Deadlift: Double up the band to make it shorter and stand in the center of it while holding an end in each hand, hands at your sides. Hinge at your hips and slightly bend your knees while keeping your chest and shoulders back. Your butt should be toward the wall, not toward the floor like it would in a squat. For each rep you’ll lift back up to a standing position while holding onto the ends of the band.Bent-Over Row: Assume the same starting position as the Romanian deadlift. Maintaining that bent-over position, bring your arms to the sides of your chest in a rowing motion.Band Cross-body Mountain Climber: Holding an end of the band in each hand, wrap the band around your back and assume pushup position. Draw your right knee to your left elbow and return to pushup position. Repeat on the opposite side. Be sure to hold your shoulders steady. Because the band is across your back, as you do this exercise you’ll work your core as you keep your hips up.

15 to 20 Minutes

On the rowing machine, row as fast as possible for 200 meters, then rest for 2 minutes. Go for 5 to 7 rounds, shooting for the best 200-meter time and consistency from round to round, Baptiste advises. Depending on how fast you are, this workout should last about 15 to 20 minutes.

9 to 15 Minutes

This quick workout is designed to be done on an upright exercise bike. Perform 6 rounds of intervals for a 9-minute workout, or do 10 rounds for a 15-minute routine.

30 seconds of standing cycling at level 10

60 seconds of seated cycling at level 7

“This works best when you’re keeping your revolutions per minute (rpm) above 80,” Baptiste says. “What you might need to adjust is the level. Some people can stand out of the saddle at 10, but others might need to drop it to 5 or less when sitting to maintain the rpm.”

10 Minutes

“Combination moves are exercises that work multiple muscle groups at the same time. They’re the greatest way to get maximum calorie burn in a short amount of time,” Crome says. Plus, the following workout is set up in a circuit, which is designed to get your heart rate up as well as build strength.For a 5-minute workout do each of the following exercises for 1 minute. For a 10-minute workout, do the circuit twice. Squat with Biceps Curl Step-up and Shoulder PressLunge with Deltoid Lift: Stand with your arms by your sides, holding a dumbbell in each hand. As you step forward with your right leg and lower into a lunge, raise your extended arms out to each side to shoulder level. Lower your arms and return to the starting position. Repeat with your opposite leg.Hamstring Curls with Stability BallBridge Fly with Stability Ball: Lie on your back with your ankles resting on a stability ball (if you don’t have a ball, modify the move by assuming bridge position). Hold a dumbbell in each hand at your sides, palms up. Lift your butt so that the back of your head is the only thing touching the floor. While holding bridge position lift the dumbbells over your chest. Lower the weights back to your sides.
Another Option for 1o minutes

10 Minutes

60 seconds of jumping rope60 seconds of restRepeat 5 times“Make it harder by alternating high knees or trying for double unders,” Baptiste says. You can also challenge yourself from week to week by adding 5 seconds of work and decreasing 5 seconds of rest each week until you are jumping for 10 minutes straight, he says.

5 Minutes

Even if you have only enough time for a quickie, a few minutes can do your body good. “Five minutes is plenty of time to increase blood flow, elevate body temperature, move through a full range of motion, increase flexibility, activate dormant muscles, engage your core, prime your body for movement, and elevate your heart rate,” Baptiste says. Complete the following 5 sets as quickly as possible for best results.Jumping Jacks Three Ways
30 Jumping Jacks
30 Clapping Jumping Jacks
30 Crisscross Jumping Jacks: Instead of bringing your legs together, cross your legs and arms in front of you.The “Big Three”
8 Inchworms
8 Spiderman Climbers
8 PigeonsGlute Bridge
5 static glute bridges, each held for 10 secondsQuadruped Hip Extension and Circles
Start on your hands and knees. Extend one foot behind you as far as you can like you’re reaching for a wall with your heel. Then open your hip outward and bend your knee (picture a dog lifting his leg on a fire hydrant) as you return to start position. Repeat with the opposite leg.Plank ‘Plex:Complete 3 or 4 reps on each side of the entire series below.Climbing Plank: Start in a low plank. From your forearms climb into pushup position with your right arm, then your left arm.
Holster Plank: From pushup position, reach your right arm to your right hip pocket and then reach your left arm to your left hip pocket. Return to pushup position.
Knee-to-Elbow Plank : From pushup position bring your right knee forward to your right elbow, then switch and bring your left knee to your left elbow. Return to pushup position, then climb back into low plank with your right arm, then your left arm. Repeat the entire sequence.(NOTE: One rep on each side looks like: Start in low plank. Climb to high plank, with your right hand, then left hand. Holster: right hip, left hip. Knee-to-Elbow: right knee, left knee, climb down right arm, left arm. Start over. This time you’ll lead each move with your left side.)
Another option for 5 minutes

5 Minutes

The key to this workout is to move fast and get your heart rate up, Paris says. However, she notes that this is not a beginner’s workout, so if you need to modify it you can cut the number of reps in half and give yourself time after each move to rest.

30 Jump Squats

10 to 15 Pushups

30 Jumping Lunges

10 to 15 Chair Dips

30 Jumping Jacks

20 Bicycle Crunches

30 Mountain Climbers

1 Minute Plank

– Allyson

February 26, 2012

Ever feel like there isn’t enough time in the day to get a workout in? Well this video can help you overcome that feeling. Sparkpeople.com (which is a great diet/workout site!) uses this YouTube video to show viewers how quick they can get in an efficient ab workout despite a busy schedule. The only thing you really need to complete the workout is yourself and a mat!

-Julie

February 11,2012

One of my favorite parts about working out is listening to music while doing it. I found this workout on Pinterest that gives you four workout routines that last for about the average length of a song (4-5 minutes). If you’re looking for good workout playlists check out the website 8tracks.com for music that will get you in the mood to exercise.

Other than that, here’s the workout!

Enjoy 🙂

-Julie

February 7, 2012

Sometimes it can be really difficult to get to the gym as a college student, but that doesn’t mean that you have to sacrifice working out! There are a number of exercises that you can do within the comfort of your own home, and this workout is perfectly fine to do at home. All you really need is a good attitude and an average sized area of space to complete the exercises. As the creator denotes, make sure to have plenty of water close by, take breaks when needed and complete each task before going to the next. Don’t try to cram two days into one either! Feel free to change the number of reps if they aren’t challenging to you.

– Julie

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