What an awesome day!!! I did skipping intervals and core today for my workout - my butt is still killing me from Saturday! I am loving it though!
Food was great today. I was in a pinch for a snack at 5 before my last client - so I picked up a Bolthouse Green juice - it gave me 3.5 servings of veggies and filled me up until dinner. WAY better than grabbing fast food!!
Way to go Shay & Steph! I know it isn't easy! Being accountable is good for us, keeps us closer to our goals!
Hugs!
Cher
Showing posts with label intervals. Show all posts
Showing posts with label intervals. Show all posts
Monday, 6 February 2012
Wednesday, 18 January 2012
Quickie Workout! Pass it Along!
Hello followers!
So I had 20 minutes today to do my quickie workout - This past week has been crazy so I needed something good, quick, and with limited equipment to get my morning going - Here it is:
Intervals: 20 Sec Work, 10 Seconds Rest (Tabata Style)
Equipment: Jump Rope, Mat, Gymboss Timer
Time: As many rounds as you have time for!
Station #1: Skipping (Normal)
Station #2: Push Ups
Station #3: Skipping (High Knees!)
Station #4: Quick Lunges
Station #5: Skipping (High Knees!)
Station #6: Rows
Station #7: Skipping (High Knees!)
Station #8: Squat Jumps
Repeat until you are outta time!
I left 3-5 minutes at the end to do some Plank, Side Plank, and Abs
I am doing a hard weights workout tomorrow, so I wanted a quickie workout with cardio, a bit of strength and sweat!
Don't Forget! The next Blogging challenge starts in 2 WEEKS! We have at least 5 people on board so far - get ready to read about their progress and help them in their fitness journey!
Have a great day!
Cher
gingerandcrew.com
So I had 20 minutes today to do my quickie workout - This past week has been crazy so I needed something good, quick, and with limited equipment to get my morning going - Here it is:
Intervals: 20 Sec Work, 10 Seconds Rest (Tabata Style)
Equipment: Jump Rope, Mat, Gymboss Timer
Time: As many rounds as you have time for!
Station #1: Skipping (Normal)
Station #2: Push Ups
Station #3: Skipping (High Knees!)
Station #4: Quick Lunges
Station #5: Skipping (High Knees!)
Station #6: Rows
Station #7: Skipping (High Knees!)
Station #8: Squat Jumps
Repeat until you are outta time!
I left 3-5 minutes at the end to do some Plank, Side Plank, and Abs
I am doing a hard weights workout tomorrow, so I wanted a quickie workout with cardio, a bit of strength and sweat!
Don't Forget! The next Blogging challenge starts in 2 WEEKS! We have at least 5 people on board so far - get ready to read about their progress and help them in their fitness journey!
Have a great day!
Cher
gingerandcrew.com
Wednesday, 14 December 2011
We might pass out while doing this workout...
So today my training partner and I are going to go back to when we started together (a month or so ago now) and do a workout we had a hard time with....and hope we got better!!
It is so important to evaluate your progress - can you do more reps now than you could? Can you use more weight? These are all great tools in checking in on your journey thus far.
I am going to be doing mine soon to get my benchmark - Don't forget to do yours too!!
Here's the workout - ENJOY!
Location: Home
Equipment: Dumbbells, chair, med ball, BOSU, Mat
All exercises are timed 40 seconds, with 20 seconds rest in between (use a timer on your phone or a GYMBOSS timer). We count reps (I will post those when we are done!) 4 Rounds (with a bonus round if we can!)
#1: Kneeling to standing (start kneeling on one knee, hop up to standing, and do a tuck jump - alternate legs)
#2: Push Ups with medicine ball or chest press
#3: Monkeys (modified for the wrist issue)
#4: Leg Drops
#5: Dips or Skull Crushers (one of us has a bum wrist)
#6: 6 high knees with 1 burpee (burpee modified for the wrist - done on a chair that forearms can rest on)
#7: Squat with Curl to Press
Remember that sometimes there are movements that require control, therefore the numbers may not increase much - that's OK! The fact that we are doing it is what matters - in a safe environment, with proper form.
If you are unsure about any of the movements above - shoot me an email or comment below!
Happy Holidays everyone!
Cheers,
Cher
Ginger & Crew Personal Training Kelowna
www.gingerandcrew.com
It is so important to evaluate your progress - can you do more reps now than you could? Can you use more weight? These are all great tools in checking in on your journey thus far.
I would also like to congratulate my training partner on losing 3 inches at her last measuring!!
I am going to be doing mine soon to get my benchmark - Don't forget to do yours too!!
Here's the workout - ENJOY!
Location: Home
Equipment: Dumbbells, chair, med ball, BOSU, Mat
All exercises are timed 40 seconds, with 20 seconds rest in between (use a timer on your phone or a GYMBOSS timer). We count reps (I will post those when we are done!) 4 Rounds (with a bonus round if we can!)
#1: Kneeling to standing (start kneeling on one knee, hop up to standing, and do a tuck jump - alternate legs)
#2: Push Ups with medicine ball or chest press
#3: Monkeys (modified for the wrist issue)
#4: Leg Drops
#5: Dips or Skull Crushers (one of us has a bum wrist)
#6: 6 high knees with 1 burpee (burpee modified for the wrist - done on a chair that forearms can rest on)
#7: Squat with Curl to Press
Remember that sometimes there are movements that require control, therefore the numbers may not increase much - that's OK! The fact that we are doing it is what matters - in a safe environment, with proper form.
If you are unsure about any of the movements above - shoot me an email or comment below!
Happy Holidays everyone!
Cheers,
Cher
Ginger & Crew Personal Training Kelowna
www.gingerandcrew.com
Friday, 2 December 2011
Happy Friday, Happy Blogging!
So now it's my turn :) yesterday was good! No workout, but I was super sore from my workout with my training partner on Wednesday. Today is another story - throwing in some weights and cardio today. Gonna try for another run - very excited to be able to run again!
You will be hearing lots from me - including my own workouts.... So stay tuned!!
Cheers,
Cher
www.gingerandcrew.com
You will be hearing lots from me - including my own workouts.... So stay tuned!!
Cheers,
Cher
www.gingerandcrew.com
Monday, 14 November 2011
2 Weeks in.... Fitness Awesomeness! Trainer Notes
Congrats to the bloggers and non-bloggers doing the challenge (it's ok that you don't like to write!) - you guys are a success!
We are 2 weeks in and as you have mentioned there are some changes happening. Feeling awesome, some changes to your body - and now is the home stretch! Let's change up your routines a little. We tend to get stuck in the same workouts and forget the need to change things. Steph has started adding intervals to her weight training - awesome, that is what I am talking about. If you are going out for a run, take a band with you and throw in some strength training afterwards or at a pretty spot with a view - OR at every bench, do either push ups, dips, or step ups. It's easy to make little changes and sometimes hard to get out of old routines. Never forget that our bodies need to be challenged.
Food, Food, Food - don't forget about the food. As I mentioned in comments on other posts, when you are not training, you do not need as many calories going in. Also the 80/20 rule - be super good 80 percent of the time. Do not feel guilty for the other 20. If you were training for a fitness competition, there would be no 20 percent guilt free. But we are training for life, and we are realistic and doing awesome!
Keep up the good work - don't give up, and stay strong!
Cher
... And don't forget to have a little fun! (From the Ginger & Crew Photo Shoot Aug 2011)
We are 2 weeks in and as you have mentioned there are some changes happening. Feeling awesome, some changes to your body - and now is the home stretch! Let's change up your routines a little. We tend to get stuck in the same workouts and forget the need to change things. Steph has started adding intervals to her weight training - awesome, that is what I am talking about. If you are going out for a run, take a band with you and throw in some strength training afterwards or at a pretty spot with a view - OR at every bench, do either push ups, dips, or step ups. It's easy to make little changes and sometimes hard to get out of old routines. Never forget that our bodies need to be challenged.
Food, Food, Food - don't forget about the food. As I mentioned in comments on other posts, when you are not training, you do not need as many calories going in. Also the 80/20 rule - be super good 80 percent of the time. Do not feel guilty for the other 20. If you were training for a fitness competition, there would be no 20 percent guilt free. But we are training for life, and we are realistic and doing awesome!
Keep up the good work - don't give up, and stay strong!
Cher
... And don't forget to have a little fun! (From the Ginger & Crew Photo Shoot Aug 2011)
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