I’m excited to have a whole bunch of new members this week! It’s going to be a great one!
I made this week’s circuits are more butt and core heavy than the past few weeks. You’ll have to let me know what you think. Reply to this email, comment on the blog, or send me a message on my facebook page. I want your feedback!
Based on some of your feedback, this week I included a yoga workout as one of the three workouts. I just did it this morning to make sure the timing was right (I was going for 15 minutes for this one instead of the normal 10). I really enjoyed it! Unlike the HIIT workouts, there is no timer attached for this one. In yoga everything is counted out in “breaths” so a conventional timer just doesn’t work. I will make sure to post this video ASAP tomorrow so you can follow along that way. I’m thinking I might do a new yoga one every other week depending on your feedback. If you are not a yoga fan and prefer the HIIT you can certainly do one of the other circuits on twice to get your three workouts in this week (or even one from the previous weeks).
I hope you got a chance to see my blog post about the benefits of HIIT last week. If not, check it out here now and get excited about your HIIT circuits this week!
Remember, you are stronger than you think.
The National Academy of Sports Medicine puts physical training into three phases or levels. The first level is stabilization. It is designed to improve and maintain core and joint stability. It's focus includes: Improving muscle imbalances, stabilization of the core musculature, overall cardiorespiratory condition. Another important component of stabilization training is that it may help to improve activity specific strength, such as carrying around a squirmy toddler, climbing up stairs or simply walking.
Additionally it is meant to prepare the body for the next level, strength training, by establishing proper movement pattern and exercise technique and preparing muscles, tendons, ligaments, and joints for more intense training.
The workout below is design for those of you who may need something to help work up to our more intense LRWOC circuits. Try to complete this 3 times per week while adding in a few days of walking or jogging. Stay tuned for the video.
We made it to last week of our first month; I can't believe it! Its gone by so fast! This last week of the month I picked the favorites from each week to do again. I picked some because they were fun and others because they were hard and I want to see how much stronger I am the second time around. Next month I hope to get some more input from you all and incorporate more of your favorites into "Favorites Week" at the end of the February. I welcome your feedback! Feel free to send me a quick email, post to my Facebook page or comment here.
Also, stay tuned to my blog this week for some information on the benefits of HIIT and including protein in your diet to take your fitness to the next level.
Have a great week and remember: You are stronger than you think!
Thanks to all of you who gave me feedback this week on the exercises. I hope you can see I tried to incorporate your responses into this week's workouts. The only thing I really chose not to change were the burpees. Burpees are hard, I know that, but they are sooooo worth it. Burpees are the ultimate example of functional fitness, meaning they'll not only help you meet your weight loss and fitness goals, they'll also help you perform better during everyday activities like carrying groceries, lifting a suitcase over your head in an airplane or playing with your kid at the playground. With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and core muscles. After a few sets of burpees, your legs will feel a bit like lead, your arms will shake and you’ll feel your muscles getting stronger. If you need to modify (and this is the case for many of the exercises) check out the "How-To"s.
Also, I added in a few new exercise that were designed to use "sliding discs": the Crisscross which shows up in all the workouts and the Sliding Crisscross Lunges that show up in LRWOC# 8. If you have them, great! I don't, and you don't need them either. If you are working out on carpet, grab yourself 2 paper or plastic plates. If you are working out on hardwood, use two small towels.
Have a great week! Remember, you are stronger than you think!
I hope you all enjoyed week one! I had lots of fun with these workouts. Especially, LRWOC #3. You know what I mean if you saw the video ;)
Speaking of videos, I created a youtube channel for all of my circuit demos.
Below are 3 more HIIT circuits for week two. Please remember to warm up! Just jog or march in place for 2 minutes to warm up and prevent injury. As I said before, each circuit lasts for approximately 10 minutes, but I encourage you to repeat it at least once. If you are using the Seconds Timers in my Living Room Workout Club weekly email (if you aren't getting them, sign up on the Living Room Workout Club main page), you will notice they are set to do two rounds. Also, if you feel like you need a break, take one. I know I took quite a few breaks during the arm rotation in LRWOC #2! Remember though, you are stronger than you think! Don’t let your mind tell you your body can’t do something that it can!
It is time for your first weekly workouts! Below you will find 3 different workouts. Each one is a full body high intensity interval (HIIT) circuit. They are all meant to get your blood pumping quickly and keep it going the whole time. It is probably a good idea to jog or march in place for about 2 minutes before you begin, to get your body warmed up and ready. Each circuit last for approximately 10 minutes, but I encourage you to repeat it at least once. In most cases exercises are performed for a set period of time. If you feel like you can’t keep it up for that set time, take a break and pick up at the start of the next exercise. Remember though, you are stronger than you think! Don’t let your mind tell you your body can’t do something that it can!
As I stated in my email to all those who official joined LRWOC, these circuits will be easiest for you to follow along if you have the Seconds Interval app. Unfortunately the free version does not let you save, share and import workouts, so you will need the Pro if you want to use my times. I promise you, it’s worth it! I’m by no mean affiliated with this apps, it get nothing if you buy it, I just know it works for me and I want to share with you :). To access my pre made timers you will need to officially sign up for the LWROC using the form main LRWOC page.
You will find all of the “How To”s for the exercises under the Fitness>Exercise "How To"s tab above. As soon as I take down my Christmas trees (I know it’s late, don’t judge) and have enough room to really move, I will post some videos to Facebook showing the exercises.
Don’t forget to follow along on Facebook for more tips and motivation!
Remember, YOU are STRONGER than you think!
*Disclaimer*While I am a NASM certified personal trainer, I want you to know I’m not a doctor. When it comes to your health and fitness, do your research and talk with your doctor.