Orange Theory Inspired HIIT Workout

Hi Guys, I hope everyone had a great weekend.  I am starting a new teaching schedule at the gym this week and I am pretty excited.  I will be teaching a few new class formats that I have never taught.   I think this will help me and my class participants to mix things up for the spring.  Unfortunately I had to put my Orange Theory membership on hold because I added in more classes and I am trying to stick to my 6 week strength training plan as well.  I do still plan to incorporate my OT workouts into my training plan, I will just have to do them on my own for now. 

If you have not been to an Orange Theory workout they are awesome!  It is a 60 minute group workout based on interval heart rate training.  According to their website “the heart rate monitored training is designed to maintain a target heart rate zone that stimulates metabolism and increases energy.  They call it  the after burn.  You can burn anywhere from 500 to 1000 calories per class.”  I typically burn 500 calories per class.  I really do love the workouts, the energy the people at the studio bring and the workouts are never the same.  It is pretty expensive so it may not be affordable for everyone.  They do offer a free trial class for new people on their website. 

If you cannot make it to an OT class or it’s just not in your budget you can do these workouts at home or at the gym.  It won’t be exactly the same but you can still push yourself or maybe grab a few friends and make your own group workout.  We did the workout below last week.  I made a few modifications, but I loved the part where you had to find your fastest mile and rowing time.  That gave me a little extra motivation to push myself a bit harder.  I wrote down my times after class so I can monitor my progress. 

If you need help with paces check out the pace guide I wrote about in another post on OT workouts.   

Give this workout a try and let me know how it goes!  Have an awesome week! 

If you have not yet subscribed to my blog I would love to have you join me for new workouts, recipes and health and fitness ideas. 

Christmas Wrap Up and Killer  Workout

Hi guys,  I hope you all had a great Christmas and are gearing up to ring in the New Year.  I have a feeling 2017 is going to ROCK!  Our Christmas was great.

Here is a brief recap!  We always go out to breakfast on Christmas Eve.  This year my daughter Chloe wanted us all to wear ugly Christmas sweaters so we picked out a few and got all dressed up.  Before breakfast we met up with my friend Holly and got some yummy treats.  I swear she makes the best cookies.  I would post a picture but we ate them so fast!  I cannot stay out of them.  After breakfast the girls played in the snow a bit and then we headed out to church.  After church we came home and had a yummy Italian Soup.  My friend Amy gave me the recipe and it is really good. I will have to post the recipe soon, it is a keeper!  We spent Christmas morning at home eating a yummy breakfast of my mom’s homemade huckleberry scones and a egg bake.  Then we just relaxed in our jammies until dinner and lounged around after dinner with full tummies watching movies.  It was a great Christmas as always.  

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After Christmas and a weekend of indulging in cookies, wine and rich foods I was ready to get back on track.  I cleaned up my eating and kicked my workouts up a notch.  I am currently trying out the new Cyclebar class which is kicking my butt.  Why is cycling so hard?  For 2017 my goal is to try a variety of new workouts and add more yoga and meditation into my routine. 

To end off the year in my bootcamp class I put together this Best of 2016 HIIT workout.  It was a tough one.  I was drenched when I was done!  I love that feeling!

HIIT Workout
Total Body HIIT workout

TOTAL BODY HIIT WORKOUT

For this workout you will need a set of dumbbells, a mat, towel, gliding disk/paper plates and water.  This workout can easily be done at the gym or at home.  

Warm Up (perform each exercise listed for 30 seconds each) or bike, jog or elliptical for 3-5 minutes until warm. 

  • Jog In Place
  • Jumping Jacks
  • Butt Kickers
  • Body Weight Squats
  • Alternating Front Lunges (no weight)
  • Walkouts
  • Arm Circles

Perform  Each Exercise for 30 seconds each.  Complete 2-3 rounds before moving on to the next round.  

Round 1

  • Box Jumps (on high bench or box)
  • Box/Bench Straddle Hops (on bench or box hop feet out wide and jump up onto the center of the box)
  • 1 Tricep Push Up 1 Bench Hop (on short end of a bench do a tricep push up then hop your feet outside of your hands)
  • Weighted Bulgarian Split Squat (1 side at a time)

Round 2

  • Bench Hop Overs (with hands on bench or box donkey kick side to side)
  • Single Leg Knee Up (1 leg up on bench, propel knee up into the chest ) Repeat on both sides. 
  • Bench Press
  • V Sit In and Out Abs (sitting on the bench)

Round 3

  • Toe  Taps (tap toes right and left on bench)
  • 1 Burpee 1 Jump Up or Double Butt Kicker
  • Mt. Climbers with Hands on Bench
  • Bicep Curls

Round 4 (you will need paper plates, gliding discs or towels for each foot)

  • Side To Side Bench Squats (holding 1 weight chest level)
  • Paper Plate Mt. Climbers (in plank position place a plate on each foot and do a mountain climber
  • 1 Push Up 1 Plank Jack with Paper Plates on each foot
  • In and Outs (with plates on each foot pull both knees into the chest and back out into plank)
  • 1 Crunch 1 Hamstring Plate Slides (Lie down with knees bent and the plates under the feet. Lift the hips off the floor into a bridge position and, holding this position, press into the floor and slide the feet out in front of you. Contract the hamstring and continue pressing into the floor as you slide the feet back to starting position.)

Cool Down and Stretch (3-5 Minutes)

Don’t forget there is still time to sign up to join me in my new fitness challenge starting January 9th.  Email me for more details at 4livingthewrightway@gmail.com

Have a great weekend and Happy New Year!!!!!

 

Kickboxing Interval Workout & Coconut Cashew Energy Bites

Have you guys been watching the Olympics?  I am totally glued to the TV.  I don’t really consider myself a major sports fan, but when it comes to the Olympics I really get into it!  It’s so inspiring to watch the athletes, to hear their stories, and see their perseverance. This week is the official start of the Olympic Fitness challenge in my boot camp class at the gym.  I am so excited.  It was so fun to see all the activities my class members participated in over the weekend.  There were even a few people dressed in Olympic attire!  

Today’s workout is inspired by boxing (Olympic Sport)!  I wanted to incorporate boxing style drills with my strength training.  This workout can easily be done at home or at your gym.  

Warm Up:  Complete the following exercises for 30 seconds each.  

  • Boxer Shuffle or Jog in Place
  • Bob and Weave
  • Jumping Jacks
  • Jump Rope
  • Air Squats
  • Front Jabs a squat position

The Workout:  Cardio Kickboxing and Strength Interval Workout

Complete each exercise in the rounds 40 seconds each. Repeat 3 times before moving to the next round.  

  • Round 1
  • Burpee with Front Kicks Right and Left
  • Scissors
  • Squat with A Single Upright Row (right and left)

Round 2

  • Alternating Front Kicks
  • Side Jabs Right (optional: holding a small weight)
  • Plyo Push Ups

Round 3

  • High Knees (holding small weights overhead)
  • Squat Jack with a Hook
  • Bicep Curls

Round 4 (core)

  • Plank Punches (optional to punch with a small weight)
  • Full Sit-Ups with Punches at the top (small weights)
  • Scissors Crunch
  • Bicycle

Stretch and Cool Down

After the workout I had a few of my coconut cashew energy balls to refuel (recipe follows).  They are yummy, especially if you like coconut.  I love coconut!  The coconut butter I used in this recipe is really good straight out of the jar!  

On another note, today I got to spend the entire day at a sports nutrition symposium with some awesome registered dieticians including Lesli Bonci who is amazing.  I am so excited to share some awesome information and recipes I learned on the blog soon.  Have a great day!

 

Coconut Cashew Energy Balls
Serves 15
No bake, gluten free, dairy free snack.
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Ingredients
  1. 1 cup gluten free quick cooking oats
  2. 2 Tablespoons Coconut Butter
  3. 3 Tablespoons Cashew Butter
  4. 3 Tablespoons Honey
  5. 1 Scoop Vanilla Protein Powder (I used vegan pea protein)
  6. 2 Tablespoons Ground Flax Seeds
  7. 2 Tablespoons Shredded Unsweetened Coconut
  8. 1 Teaspoon Vanilla Extract
  9. Water as needed
Instructions
  1. Combine all ingredients together using a food processor on the pulse setting. Add water slowly as needed to soften the dough. Roll into tablespoon size balls and refrigerate.
Notes
  1. *Can sub vanilla whey protein powder
  2. *Can 1/4 cup of dried fruit
  3. Note: Coconut butter is different than coconut oil. It is also called coconut manna.
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Thursday Arms, Abs, Buns and Cardio Workout

I hope you guys are having an awesome week.  We have had a busy one but it has been fun.  We have been eating frozen yogurt, watching movies, swimming and hanging out with friends.  I just love the summer time.   I started my morning bright and early teaching my boot camp class.  I had a few new gals in my class today which is always great.  I love getting new members to try my classes and I hope they continue to come back.  This morning’s workout was a good one.  The focus was on upper body, core and glutes with cardio bursts mixed in.  I will definitely be feeling all the core tomorrow.  After my workout I made another one of my smoothie bowls that I am addicted to.  This time I got a picture!   IMG_1122

You can make smoothie bowls with just about anything.  I typically see what  have in the pantry or fridge and go from there.  I always include my protein powder and green vibrance or some type of greens to get my day started out right!  I hope you guys enjoy the day and give this workout a try.   Continue reading “Thursday Arms, Abs, Buns and Cardio Workout”

30 Minute Strength and Cardio Interval Workout

Hi guys!  I hope you had a great weekend and are having a great Monday!   We had a crazy week last week, so I am really looking forward to being a bit less busy.  We had a ton of school and sporting events and a concert. It was a lot of fun but I am looking forward to a less hectic week.  I am also counting down the days until the end of the school year.  Yes, teachers do the countdown just like the students!

Today’s workout was a fun one. It was a mix of strength training and cardio intervals.  It was challenging, but then I looked up and the 30 minutes was over. Plus we got to incorporate our planks in to it as well.  This workout could easily be done at home or at the gym.

  • Materials Needed
  • Yoga Mat (optional)
  • Dumbbells
  • Water
  • Towel

You will perform each exercise in the list for 30 seconds completing it as many times as you can in 30 minutes.  Feel free to add in additional core work and be sure to cool down and stretch following the workout.

30 Minute

Lower Body, Cardio and Ab Interval Workout

Happy Friday ! Yesterday’s workout was a killer one!  My legs are still feeling it today especially when walking up stairs.  I thought I would share with you this killer workout.  I hope you all give this workout a try.  You can do it at home or at the gym.  Have a great weekend!  

Things you will need for the workout:

  • Weights 
  • Mat
  • Water
  • Towel (you will be sweating)

Lower Body and Ab Interval Workout

Warm Up:  

  • Jump Rope Series (we did not have ropes, so we faked them)
  • Regular Jump Rope 15 Seconds
  • Single Leg Jump Rope Right 15 Seconds
  • Single Leg Jump Rope Left 15 Seconds
  • Gate Swing or Air Squats 30 Seconds
  • Single Leg Swings 30 Seconds Each Leg
  • Alternating Side Lunges 30 Seconds

Complete exercises in each circuit for 30 seconds each.  Repeat 3 times or more if you would like.

Circuit 1

  • Skaters 
  • Squat with Alternating Side Kicks 
  • Single Leg Back Lunges Right 30 Seconds with weights
  • Single Leg Back Lunges Left 30 Seconds with weights 
  • Plank Pull Across (in plank pull weight across the body)

Circuit 2

  • Burpee with 8 Punches (come up from burpee stay low and jab right and left) 
  • High Knees
  • Weighted Goblet Squat
  • Push Up to a Side Plank add in a Knee Crunch or Just Regular Push Ups

Circuit 3

  • Squat Jacks
  • Sumo Squat with Alternating Leg Lifts (hold weights in front of chest or on shoulders) 
  • Weighted Abdominal Side Bends Right 30 Seconds
  • Weighted Abdominal Side Bends Left 30 Seconds

Core Circuit

  • Plank Jacks 30 Seconds
  • Forearm Plank (hold for 30 seconds)
  • Mt. Climbers
  • Forearm Plank (hold for 30 seconds)

Cool Down and Stretch (2-3 min)