Baby, it's cold outside :D I can't get that song out of my head...lol! Plus, it's been cold where I live!! NO snow BUT cold :D How are you doing? Are you having a productive week?! As I was going through my mail this morning, I came across an article and instantly knew that I wanted to share it with you today! Keep reading...below are tips for exercising in the cold!! Bring it on!!!
SURVIVING EXERCISE IN COLD CLIMATES
Written by: Sam Hutchison CES, CPT, NASM-CPT
The seasons have changed, and for some of us it means below freezing temperatures and snow on the ground—not the most ideal conditions for exercising and physical activity. Fortunately, you don’t have to limit yourself to treadmills, ellipticals, and recumbent bikes, exercising outdoors is still a plausible option with some foresight and a plan of action. If you dress properly and follow some easy strategies, you can survive the frigid forefront and exercise at your own discretion.
As humans, our bodies aren’t accustomed to cold climates and take longer to adapt to the cold compared to warmer environments. Biologically humans weren’t designed to live in cold climates; humans lack heavy fur coats and a thick lining like many animals living in colder climates thus making heat production and insulation more difficult. Wearing protective layers is essential to preventing not only a decline in exercise performance but more serious issues such as hypothermia and frostbite.
Effect on Performance
Exercising in cold climates can have inhibitory effects on both cardiorespiratory and strength performance. When exposed to cold environments, the body reduces blood flow to the skin and extremities via vasoconstriction to prevent heat loss and maintain the temperature of the body’s core and vital organs. Due to vasoconstriction and blood cooling, aerobic energy components such as fat and oxygen aren’t as efficiently transported to the muscles for energy production. Fuel sources that are typically used for higher intensity training, like muscle glycogen, begin to be used as a replacement, leaving less fuel for later and an earlier onset of fatigue results.
When muscle temperatures fall below a certain point, the time for muscles to contract and the amount of muscles recruited (motor unit recruitment) for an activity is compromised. This limits the amount of force and power typically seen at more favorable temperatures. If not taken seriously, a decline in performance can lead to frustration and possible injury.
Before You Step Outside
Here are some tips you’ll want to consider implementing before stepping outside to exercise or train. It may not seem like much, but following these tips can make your workouts more enjoyable and ultimately safer.
1. Wear layers: It’s difficult to judge just what to wear when planning on exercising outdoors in the cold. Wearing layers allows you to easily adjust and remove layers of extra insulation as your temperature increases.
2. Remove wet clothing: Water conducts heat much faster than air, so your body loses heat more quickly when clothes are wet. Remove wet clothing to stay properly insulated.
3. Be selective about fabrics: Keeping the skin dry is one of the first layers of defense against the cold. Use a moisture wicking fabric next to the skin; synthetic fabrics and wool dry more quickly than their cotton counterpart. Additional heat can also be lost through wind chill, so make use of wind breaking material on outer layers.
4. Hats, footwear and gloves: As stated earlier, it is important to prevent heat loss and make sure there is optimal blood flow to vital organs and working muscles. The hands, feet, and especially the head are vulnerable areas for heat loss and should be kept insulated. A pair of running gloves, insulating socks, training shoes and a wool/fleece hat can help prevent heat loss.
5. Hydrate, Hydrate, Hydrate: Just like in the heat, it is important to hydrate when cold. You might not realize that you can become dehydrated in the cold since you are sweating less. As you breathe in cold air your body must humidify and warm the inhaled air as it travels to the lungs. This process can dehydrate the body. Drinking a warm beverage before, during and after activity can help fight dehydration and warm the body.
It’s unfortunate that we can’t control the weather; a 75-degree day would be a nice break to have in the middle of December. Regardless of your sport or exercise routine, it is important to be able to adapt to changes in weather and develop a plan of action to prevent injury and a decline in performance, even if that might mean taking your training indoors. The winter months and holiday season are not the time to get out of shape. Try following these five simple suggestions and you might just feel like you are working out in that 75-degree weather that you crave.
Do you have ANY suggestions?!
Be smart and don't lose sight of your goal(s) this holiday season! You got this!!
Monday is Christmas and I'll be spending the day with my family, so I won't be posting! I'll be right back here on Thursday, the 28th!!
Have a MERRY MERRY CHRISTMAS :D
Hellooooo! Merry Monday!! :D
How are you? How's your week going so far?! I can't believe that Christmas is a week from today!!! This month is flying by at lightning speed...lol :D I have a list of things to accomplish this week, including some B A K I N G !! Do you have any baking to do? Does it seem difficult to bake when many recipes you like call for unhealthy ingredients?! If the answer is yes...guess what?!! I've got you covered :D
Some ingredients can be substituted for more healthy choices. This post covers some alternatives to those unhealthy ingredients. Note that some ingredients can't be substituted in equal parts, but you can still substitute part, to make your recipe more healthy ;) The following 12 alternatives are Santa approved, so you can feel less guilty when baking those goodies! HO! HO!! HO!!!
Ingredient: White Flour
Substitute: Black Bean Puree
Substitute: Marshmallow Fluff
Substitute: Chia Seeds
Ingredient: Cooking Spray
Substitute: Olive Oil (and a little water)
Substitute: Coconut Milk
Ingredient: Mayo or Miracle Whip
Substitute: Mashed Avocado
Ingredient: Quick Oats or Oatmeal
Ingredient: Butter, Shortening, or Oil
Substitute: Cinnamon or Honey
Ingredient: Heavy Whipping Cream
Substitute: Evaporated Milk
Ingredient: Chocolate Chips
Substitute: Carob Chips
Ingredient: Canola Oil
Substitute: Greek Yogurt
Are there any alternatives that have worked for you? If so, please share them in the comments section!!
Have a JOLLY week!
Try some HEALTHY baking :D
See you right back here on ThursYAY!!
Ho! Ho!! HAPPY Thursday :D
How are you? How's your week going?! I hope you're making this a productive week!!! If you've been doing the workout routine (that I posted) with me...HIGH FIVE :D Tomorrow is the last day that I'll be doing that routine BUT feel free to continue if you're feeling powerful and bada**...lol! Just remember to take a day or two off!!
This month I've been craving chocolate and peppermint! I wonder why...LOL...chocolate is everywhere, especially this time of year!! Chocolate and peppermint taste SOOO good together!!! Right now my weakness is William Sonoma Peppermint Bark!!! AND...i LOVE Starbucks Peppermint Hot Chocolate!!!! Not really healthy :D With that said, I've been on the hunt to find a recipe that I would feel good about eating! I found the following recipe and want to share these babies with you!! These healthy festive bites are definitely holiday approved!!!
PEPPERMINT FUDGE NO BAKE ENERGY BITES
By: Julie Wunder / Running in a Skirt
Prep time: 10 minutes
Total time: 10 minutes
Serves: 9 bites
1/2 cup raw almonds
1/3 cup pitted medjool dates (about 6)
1 tablespoon cocoa powder
3/4 teaspoon vanilla extract
1/8 teaspoon peppermint extract
1 tablespoon coconut oil
1 tablespoon mini dark chocolate chips
1/2 cup crushed peppermint
1. Put almonds in a food processor and chop.
2. Add the dates and blend well.
3. Add the cocoa powder, vanilla extract, peppermint extract, and coconut oil. Blend for several minutes until starting to combine. Add a couple drops of water if necessary to help it move.
4. Add the chocolate chips and pulse a few final times to combine well. You don't want to pulverize the chocolate though.
5. Take a heaping teaspoon of the mixture in your hand and roll into a ball. The coconut oil will soften and it will be very messy. The warmth of your hand will allow the coconut oil to help bind the bite. You will end up pushing it more together than actually rolling it. While it is still warm press into the peppermint.
6. Allow the finished bites to set in the fridge for 30 minutes to re-solidify the coconut oil.
If you make this recipe, I'd love to hear your comments :D
I'll be right back here on MonYAY!
I've made my list and checked it twice :D These are the gifts that I think your fitness friends and family will like!!
The following gifts are geared towards the fitness lovers on your Christmas list this year! Go ahead and splurge on a few things for yourself too!! Santa won't tell...lol :D
* All photos belong to the respective websites.
* I don't make ANY money sharing these gifts with you! I just simply think they're FITastic!! HO HO HO!!!
1. Meditation Kit
This kit contains everything you need to create a simple but powerful meditation ritual that engages your mind, body, and senses. The Mindfulosophy Journal guides you thru 108 days of mindful practices.
2. Digital Scale
Etekcity Digital Kitchen Scale Multifunction Food Scale with 30% Wider Stainless Steel Platform 11lb 5kg, 3 GP Batteries included.
3. Assert Backpack 30L
This backpack was designed with your commute in mind. Plenty of storage keeps your essentials organized and an exterior shovel pocket lets you quickly stash your helmet or jacket on the go.
4. Cold Roller Ball (Hand-Held Ice Therapy)
A friction-free, smooth-rolling stainless steel ball combined with a healing power of ice. The Cold Roller Ball reduces inflammation and speeds recovery.
5. Women's TechLoom Pro Shoe
Ventilation and support...these revolutionary runners deliver where you need it most. They're made with APL's seamless TechLoom construction and unique Propelium technology to give your feet the comfort they crave during training sessions and metropolis treks.
6. Men's TechLoom Ascend Shoe
These kicks aren't your typical trainers. They're designed with APL's unique Propelium technology to give you unrestricted movement, even weight distribution, and long-lasting wear.
7. Yummi Yogi Cookie Cutter Collection
Cutters are approximately 5" x 5" and are stainless steel. Made in the USA. Collection includes: 5 cookie cutters / 1 of each pose.
8. Tile Mate - Key Finder, Phone Finder, Anything Finder
Fitness lovers are constantly on the go and Tile Mate is the easiest, quickest, and most reliable way to find your phone, keys, or anything. Tile Mate is perfect for hooking onto your keys, bags, or anything else you want to easily attach it to. Or use the Tile Mate adhesives (sold separately) to stick your Tile Mate device to any flat surface, allowing you to find what matters most with ease.
9. Enlite Bra
Running never felt so good. They designed this revolutionary bra to give you comfort, movement management, and a natural shape.
10. Flavor Infusing Carafe
Whether you're craving a fruity aqua fresca, a tangy punch, or a hand-mixed beverage of your own design, with this flavor-infusing carafe you can create delicious drinks flavored with whatever fruit and herb combinations you can imagine.
11. Medicine Ball
$23.99 (price for yellow 4lb ball)
DYNAPRO Medicine Ball / Exercise Ball, Durable Rubber, Consistent Weight Distribution, Comfort Textured Grip for Strength Training.
12. Give A Subscription
From: $20.00 (every 2 months)
When you order a subscription RunnerBox, a box stuffed with products and accessories geared towards runners will ship straight to the doorstep every other month.
Do you have any FITastic Christmas gift ideas? If so...please share!!
See you right back here on Thursday!!!
Hey! Hey!! HAPPY ThursYAY :D
How's your week going? This is a wonderful time of year, isn't it?! :D Are you crushing the workout routine that I posted? There's 1 more day to fit it in this week!! In fact...i'm going to challenge you to do 1 more week with me! Who's in?! Alright...lets do this :D Finish strong tomorrow then start the routine again on Monday and continue until next Friday! NO equipment needed, so NO excuses!! Who doesn't want to look FITastic in their holiday clothes?!! :D
If you're looking for a festive, easy, and healthy holiday dessert then look no more! This Christmas Tree Dessert Pizza is perfect!!
CHRISTMAS TREE DESSERT PIZZA!
By: Maryea from "Happy Healthy Mama"
Prep time: 20 minutes
Total time: 20 minutes
Calories per serving: 297
2 cups whole almonds
3 cups pitted dates
1 cup unsweetened shredded coconut
1/4 cup maple syrup
1 teaspoon vanilla extract
pinch of salt
1 1/4 cup vanilla yogurt (dairy or non-dairy)
2 kiwis, peeled and diced
1/2 cup pomegranate arils
1 star fruit, sliced
1. Put the first 6 ingredients (thru pinch of salt) into a food processor and process until everything is completely broken down. It won't look like it's going to hold together but if you pinch it in between your fingers, it should stick together. (If it's not holding together, your dates may be too dry. You can add a little milk to nut butter to help.)
2. Line a baking sheet with parchment paper.
3. Dump the mixture onto the baking sheet. Use your hands to press the mixture together into a ball. Then, press it down and shape it into a tree shape (or whatever shape you prefer.)
4. Keep pressing the side in with 1 hand and the top down with the other hand, so it's as compact as possible. It should be about 3/4-inch thick.
5. Put the sheet into the freezer to allow it to firm for about 30 minutes.
6. Next, spread the crust with the vanilla yogurt, leaving the trunk brown.
7. Decorate the tree with the diced kiwi and pomegranate arils. Use a sliced starfruit for the star and use the rest to decorate the serving tray.
This easy and healthy Christmas Tree Dessert Pizza is festive and fun for your whole family to enjoy! OR impress your friends at the next holiday party!!
I'll be posting a "Gift Guide" on Monday, so be sure to check back in! There's still time before Christmas to purchase gifts and add to YOUR wish list :D
I hope you have a fun-filled (and of course, healthy...lol) weekend! I'm going to San Francisco with some girlfriends!! Three days in the city...bring it on!!!
HELLO All! It's MERRY Fitmas month!! :D
How are you doing on this beautiful December day? Are you crushing your holiday hustle...lol?! :D What about doing the exercise routine that I posted for this week? It's only Monday, so it's not too late to jump in!! Don't let your goal(s) fall by the wayside, use this month to strengthen your healthy habits and stay in the game!!! YOU GOT THIS :D
Today's post is on how you can stay FIT this H O L I D A Y S E A S O N ! The following tips are probably things that you've heard before BUT sometimes we can use a JOLLY reminder!!
I know it's cold outside baby but this is sooo important!! It's a known fact that drinking water is essential to both weight loss and health in general. It's even more important during the holiday season. When you're out running tons of errands or juggling more than 1 task at a time, take a water bottle with you. I always have a water bottle in my car and a backup in my trunk. I also have a water bottle close at hand when I'm at home. I have a bottle near my computer, on my nightstand, by my bathroom sink, and even in the kitchen...lol! I find it easy to drink plenty of water when it's right in front of me!! And...no...the photo below isn't water...lol :D
Set your goal(s) ahead of time!
Exercise goals, food goals, and other goals you set for yourself are more likely to get accomplished if they're set ahead of time.
The same goes for staying active when you're having a relaxing day at home. Make a point to get up and move around if you're watching holiday movies or playing games with the family. Simply getting off the couch and doing a few exercises will boost your metabolism.
Rise early and get your workout in before the day begins. Plan your workout the night before. Some people skip exercising this time of year simply because they don't want to miss out on any fun. But rising early eliminates this issue...lol! If you get your workout in before anything else then you won't miss out on the fun!!
Time can be limited when it comes to working out during the holidays but I believe that you can ALWAYS find time to workout...lol! High intensity interval training (HIIT) workouts are a great solution during the holiday season because they don't require much time! Many routines can be done for as little as 15 to 30 minutes!!
Body-weight workouts are my favorite...you probably already know that...lol! No need to go to the gym if you're running short on time! You can get a very efficient workout just about anywhere using no equipment!! Sooo what's your excuse?!! :D
Try new and healthy recipes!
The holidays are LOADED with yummy treats everywhere! Many of them are unhealthy too...lol!! Our taste buds scream...why?!! :D One way to stay on track is to try new recipes! Try making those yummy treats healthier!! By doing this, you can still satisfy those screaming taste buds AND stick to your fitness goals! Look online for holiday recipes that are on the healthy side!! :)
Treat yourself but don't over indulge!
I just covered the importance of trying healthy recipes, so that you stick to your fitness goals. And...YES...that hasn't changed but it would be worthless to tell you to never treat yourself during the holidays (and after)! Balance is the key to living a healthy life!! If you constantly tell yourself that you can't have any of the cookies your neighbor brought over then you're more likely to binge eat. Allow yourself a "cheat day!" Allow yourself 1 day a week when you can eat those cookies, ice cream, pie, or whatever it is that you've been craving!! You'll have a better mindset, which will then motivate you to work harder ;)
Get good sleep!
The holiday season can leave you short on time and sleep. But it's important to keep your sleep routine consistent, so that you can truly enjoy the season! Shoot for going to bed and waking up at the same time each day!! The key is to be consistent!!! If you have a holiday party to attend and you'll be staying up late, still try and wake up at the same time the next day. I know this can be hard (lol) but you'll have a more productive day. And...remember that exercise can promote a deeper sleep :)
I hope these tips help you to stay on top of your fitness journey during this busy season! I L O V E this time of year! I L O V E everything about it!! If you have ANY tips that have worked for you, I'd love to hear your comments! Bring it on :D
Have a FITastic week! I'll be right back here on Thursday!!
Hello! Hello!! HAPPY Thursday :D
How are you today? How's your week going?! Can you believe tomorrow is December 1st already?!! Is it me or does time go at lightning speed...lol? Now that many of us survived Turkey Day, it's time to look ahead and plan for next month!! I don't know about you, but for me, the holiday pace really starts to pick up right about NOW...lol! My house is decorated (YEAAA) but I have gifts to buy, cards to write, treats to deliver, gift wrapping to do, packages to ship, holiday movies to watch, and parties to attend!! How do we find time to workout...lol? :D Even though the holidays are staring straight at us, there's ALWAYS time to exercise! Take charge of your health and stay on track this month!!
Are you ready?!! Join me and complete the following exercise routine for the first week in December :D
Only 30 minutes each day!
No equipment needed!! So what's your excuse...lol?!!
Do each exercise for 1 minute then move onto the next. Complete 2 rounds and rest when needed ;)
- Push Ups
- Mountain Climbers
- Lunges (left)
- High Knees
- Jumping Jacks
- Lunges (right)
- Spiderman Plank
- Squat Jumps
- Glute Bridges
- Russian Twists
- Wall Sit
Start this routine TOMORROW (December 1st)! Continue daily until NEXT Friday!! Baby, it's getting cold outside but lets keep the sweat going strong...lol :D
Don't forget to warm-up AND cool-down!
Drink plenty of water!!
See you right back here on Monday!!!
HELLO there! HAPPY MonYAY!!
How are you doing?!! I'm HAPPY to be posting after taking a week off! It felt like something was missing last week, so it's nice to be typing away on my blog again :D Are you currently crushing your goal(s)? I hope your answer is...YES!! There's only a few days left in November, so lets end it going STRONG!!! Make sure that you take time out for yourself...you absolutely deserve it :D
If you had the opportunity to celebrate Thanksgiving, then you probably have some leftovers, right? :D After eating loads of mash potatoes and gravy (lol) making a turkey sandwich may not sound like a healthy choice!! Today's post is a salad recipe that'll take care of your Turkey Day leftovers! AND...it's easy to put together, so you'll have plenty of time to workout!! You got this!!!
Healthy Thanksgiving Leftovers Salad
By: Rachel Johnson
2 cups baby spinach leaves
1/4 cup green beans
1 tablespoon sliced almonds
1/3 cup stuffing, cubed and toasted
3 ounces turkey breast, shredded
Cranberry Sauce Dressing
2 tablespoons cranberry sauce
1 tablespoon apple cider vinegar
1/8 teaspoon salt
1 tablespoon olive oil
1 tablespoon water
1. In a mason jar or other covered container, combine cranberry sauce, cider vinegar, salt, olive oil, and water. Shake until well combined.
2. Preheat oven to 350 degrees. Cube stuffing into chunks and toast until dried out and crispy on the edges.
3. Top baby spinach with turkey, green beans, almonds, and stuffing croutons. Drizzle with cranberry dressing. ENJOY!
Have a FITastic week!
Make time to exercise!
See you back here on Thursday!! :D
Hello there! HAPPY ThursYAY!!
How are you? Are you making this a productive week?! The holiday season is in the air and that can mean exercising less and eating loads of mash potatoes between Thanksgiving and Christmas...lol! Stay pumped and don't give up on your goal(s)!! Crush them and strive to be your personal best!!! I'm definitely feeling the spirit of the season! My calendar is filled with watching holiday movies, baking, time with family, decorating, a shopping trip in San Francisco, caroling, parties, and lets not forget...working out!! :D Whatever your upcoming family holidays look like, gatherings big or small, never forget to find ways to take care of yourself physically. Be disciplined when you need to be, keep a sense of humor, have much fun, and...yes...enjoy some of those mash potatoes :D
People start exercise programs all the time but staying motivated this time of year can be challenging for some of us! Today's post are a few tips that may keep you on track through the holiday season!! Bring the challenge on!!!
- Add exercising to your to-do list. Make an appointment with fitness (lol) and give it the same prominence as your work deadlines, meetings, doctor appointments, and other must-do priorities. Making it part of your everyday schedule will help you see that you do have time and it can be done. After each workout, put a check (or star :D) next to it on your calendar. Review those marks often and continue to make those appointments a priority during the busy season.
- Track your success. This is a good thing to do and it's never too late to start. Tracking your progress can help you excel. The holidays may not be your ideal time to track progress but it can help you stay focused.
If you don't have a Personal Trainer then write down some basic measurements, how you look, and how you feel. For example:
Did you notice that I didn't add "Weight" to the list? I personally don't use a scale during the holiday season. A scale will go up and down depending on the day, but measurements (using a tape measure) are far more accurate! If you have ANY questions about measurements, let me know and I'll get back to you!!
After 3 to 4 weeks, take all the measurements again. Record all the numbers under the date in a column next to the initial entries. Make sure to include your mood, stress, and energy. You may be surprised at your progress...even this time of year ;) Continue to do a progress check into 2018. You'll find that this record of success will be a powerful source of motivation. It'll also be useful when you're feeling down because you'll know that you can keep pumping on.
- Recruit a friend. Almost anything is doable or more fun when you have company. The wet or cold weather can't keep you on the couch if you have someone counting on you to work out with, right? :D Increase your exercise progress by hooking up with a friend. Weight training or cardio is a good way to release holiday stress. You can also recruit and challenge your social network buddies on Facebook or Snapchat and post photos of your exercise achievements.
- Buy some new gear. Whether it's a new pair of athletic shoes, headphones, or even new music to listen to, adding something new can make your workouts more exciting. New fitness clothing and exercise equipment can help too. Many stores have great sales this time of year, so take advantage of it and buy yourself something new! You deserve it, right?! Black Friday is next week :D
- Mix it up. Learn a new sport. If sweating and achy muscles aren't for you then look for ways to be physical that don't seem off-putting. No need to join a gym or purchase expensive equipment. There are ways to stay active that won't feel like a chore. Try a different type of workout or learn a new sport. Hiking is beautiful this time of year. Ice skating is a good workout too. If you're lucky to live in snow, there's skiing, sledding, snowboarding, and snowmobiling. Oh...and don't forget snowball fights...lol!
- Be healthy for YOU. If you're exercising for yourself, that'll make all the difference in whether or not you achieve your goals. If you're relying on feelings of shame because you're overweight and you don't look like someone on social media then you probably won't get very far. If you've lost sight of why you started in the first place, write down all the benefits of living a healthy lifestyle. You need to be convinced that your hard work is worth it. The reasons need to be important to YOU, not just those around you ;)
I'll be out of town on Monday and Thanksgiving, so I won't be posting next week! I'll be back here on Monday, November 27th!!
I have FITastic posts in the making for December! WOOO WHOOO!! :D If you haven't subscribed here yet, now is a great time to do it! Don't miss out on MERRY Fitness!!
Have an AWESOME Thanksgiving! I'm filled with gratitude for all of you that follow this blog!! It's been a rewarding journey and it continues to get better!!!
Stay healthy! Be productive! See you soon :D
Hi there! HAPPY Monday!!
I hope you had a great weekend! I certainly did, however, it went by at lightning speed...lol :D BUT I'm always ready for a new week and it's been a productive Monday! How's your week going so far?! Ready to push yourself, burn calories, and add some sexy muscles too? WOOO WHOOO!! I'm going to jump right into today's post :D
A JUMP ROPE is an old-school piece of exercise equipment. But don't be quick to write off that baby with handles...it torches more calories (up to 762 per hour) than just about any other piece of equipment. The following is a power-packed 15 minute routine which alternate rope internals and super-sculpting body-weight moves. Give the treadmill a rest with this fast do-it-all routine by Marc Santa Maria, the National Group Fitness Director for Crunch Gym.
- Total time: 15 minutes.
- You need: A jump rope. To make sure it's the right size, hold the handles in each hand, step on the rope's center with 1 foot, then hold the ends up so the rope is taut. The handles should be at shoulder height. If you need to shorten the rope, you can tie a knot or 2 at each end below the handle.
- How it works: Do these moves in order for 2 1/2 minutes each. If you're feeling like a jump rope rock star, go ahead and repeat the circuit for a killer 30-minute session!
1. Side-to-side jump:
Jump rope, hopping laterally to the right with feet together and knees soft (as if you were hopping over a small object) and landing on balls of feet, for 1 revolution, then immediately hopping laterally to the left for the next revolution. Continue quickly alternating sides for 2 1/2 minutes.
2. Push-up side plank:
Works shoulders, chest, triceps, biceps, abs, obliques, glutes, and quads.
Start on floor in plank on palms. Do 1 push-up (bringing chest to floor), then come into a side plank on right palm, stacking feet and reaching left palm high. Return to plank on palms and do 1 push-up, then rotate into a left-side plank. Continue doing 1 push-up and alternating side planks for 2 1/2 minutes.
3. Single-leg double jump:
Jump rope for 2 1/2 minutes, alternating 2 hops on your right leg for 1 revolution (do the first hop over the rope, then the second as you wait for it to circle around), then 2 hops on your left leg for 1 revolution.
4. Crab-walk touch:
Works shoulders, triceps, abs, obliques, and glutes.
Sit on floor with knees bent, feet flat, and palms on floor next to hips (fingers face forward). Press into hands and feet to lift hips to start. Walk hands and feet 1 step to the left, then extend and raise right arm and left leg to meet above hips. Return to start, and walk hands and feet back to center. Switch sides; repeat. Continue quickly alternating sides for 2 1/2 minutes.
5. Staggered-leg switch jump:
Jump rope, hopping left foot forward and right foot back for 1 revolution, then hopping right foot forward and left foot back for the next. Continue alternating sides for 2 1/2 minutes.
6. Single-leg balance:
Works abs, quads, and hamstrings.
Stand on left leg with arms by sides and raise bent right knee to hip level to start. Extend leg straight forward, flexing foot (keep hips square). Hold for 2 seconds. Return to start. Continue extending and bending leg for 1 minute 15 seconds. Switch sides; repeat.
R you ready to give this 15-minute express workout a shot? The routine is a fun way to melt fat with a twist!! You got this!!!
Have a HEALTHY week! I'll be posting again on Thursday!! See you then!!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist