Be Well: Full Workout #2

This week I'm back with my second full workout! Many of the exercise pairings below have been inspired by the workouts I've been doing in the gym lately, so I hope you like them!

As I said last time, start with 15-30 minutes of cardio. You can skip it if you're short on time (since this workout is designed to keep your heartrate up when done correctly) but if you do have time, it's always good to put your heart to work. Again, opt for cardio exercises that will challenge you - sprint workouts are always good. Try to stay away from the elliptical machine.

After you're done with your cardio, complete the following circuit for a full-body workout:

Set 1: Deadlifts and Walkout Pushups to Twist

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Start with 10 deadliftsYou should be lifting a heavy weight. Yesterday I did 5-6 sets of 5 reps of deadlifts with 115 lbs. And I could have gone heavier. You should be lifting at least half of that. And I would strongly consider doing more. The more you do, the stronger your legs and glutes will be - that means slimmer, firmer legs!

DSC_6305Next, do 10 walkouts to pushup with a twist. You should go straight from the deadlifts to these pushups - resting in between sets will only let your heartrate drop and therefore make your workout less effective. Remember to keep your abs tight, back flat, and lower yourself until your arms are at 90-degree angles. This should be a great complement to the muscles you used in your deadlifts.

Now rest for 30 seconds, then repeat this circuit two more times - 10 deadlifts, 10 walkout pushups to twist, 30 seconds rest.

Set 2: Bicep Curl to Overhead Press and Squats

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After the 30 seconds of rest on the tail end of Set 1, go straight into 10 reps of bicep curls to overhead presses. Remember, keep your abs tight, don't arch your back, and you can always balance on one foot to make the reps more difficult. As always, using heavy weights is key! DSC_4300_2Next, move directly into doing 10 squats. Choose a heavy weight (I never do squats with a body bar as pictured above; that was unfortunately the only bar that was available back when I took these pictures) and keep your weight in your heels and your back flat and strong.

Now rest for 30 seconds. Then repeat Set 2 two more times - 10 bicep curls to overhead presses, 10 squats, 30 seconds rest.

Set 3: Kettlebell Swings and Bent Over Rows

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Last set! First, start with 10 kettlebell swings (I'm guessing I don't need to reiterate the importance of a heavy kettlebell?). Don't forget to bend through the knees and lift with your legs!

DSC_5583Next, do 10 bent over rows. Advice on these is pretty much the same as the advice on everything else - keep good form, don't hurt your back!

Now rest for 30 seconds.

Finally, repeat Set 3 two more times - 10 kettlebell swings, 10 bent over rows, 30 seconds rest. And there you have it! You should feel good and tired by this point.

Has anyone else watched this SNL sketch over and over since it aired on Saturday night? (Here's hoping that NBC doesn't force them to take down that video between the time of me writing this and the time of you reading it.) I'm kind of obsessed. I wish I was a good enough dancer to make dancing in a tofu outfit look good.

Have a great Wednesday!

Be Well: Full Workout #1

As promised, I have my first full workout to share with you guys today! Here I've combined five of the exercises that I've already demonstrated on this blog into a 30-45 minute workout. Instructions and links back to the original demonstration posts are below. Give it a try, and let me know how you fare!

1) Start with 15-20 minutes of challenging cardio. Running or the stairmaster are generally my cardio activities of choice. Try an interval workout for a more effective use of your 15 minutes. If you like to get your cardio workout in on a stationary bike, definitely try an interval workout - when I bike, I alternate between two minutes of riding at a normal pace and one minute of sprinting. It really brings your biking cardio workout to another level. Finally, do me (and yourself) a favor and stay away from the elliptical (unless you have a recent/healing knee injury). There are very, very few instances when getting on the elliptical isn't a giant waste of your time. It's much too easy to slack off on them, and the elliptical calorie counters are flat-out lying to you.

2) Repeat the following circuit three times. Exercises should be done back to back with no rest in between.

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a. 1 minute of sumo deadlift high pulls

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b. 1. minute of plank walks

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c. 1 minute of squat to overhead press

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d. 1 minute bent over row

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e. 1 minute bicycle crunches

f. 1 minute rest

To recap, that's 1 minute sumo deadlift high pulls, 1 minute plank walks, 1 minute squat to overhead press, 1 minute bent over row, 1 minute bicycle crunches, 1 minute rest.

In all of these, you should be lifting heavy weights. I recommend (for girls) at least a 20 lb. kettlebell for the high pulls, at least 12 lb. dumbbells for the squat to overhead press, and at least a 20 lb. bar (or 10 lb. free weights) for the bent over rows. And don't be afraid to go up in weight! If your body isn't completely tired by the end of the first circuit, you need to add more weight.

Well, there you go - I hope you enjoy my first full workout. Have a great Wednesday!

Be Well: Dumbbell Snatch

This week's workout features my little sister Hannah, who is undoubtedly the fittest girl I know. Hannah was a swimmer and a cheerleader in high school, and now that she's in college she focuses her infinite energy on Crossfit. I asked her to share a great full-body exercise with us, and the dumbbell snatch was her #1 recommendation. This one-stop shop move requires coordination of your legs, arms, back, abs, and glutes, and will have you sweating after your first rep. Try it with a light weight to get the motion down and then switch to a heavy weight when you're ready to throw yourself into the exercise (Hannah is lifting 40 lbs. in these pictures, I would recommend lifting no less than 20 lbs.). Without further ado, here's Hannah!

DSC_8950How ridiculously cute is this girl?

Start with your feet slightly wider than shoulder width, knees bent, with the weight on the ground in front of you. DSC_8988

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Your back should be flat. Say it with me - your back needs to be flat. This exercise is all about lifting with your legs, arms, and abs. Do not lift with your back.

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Power through your legs and pull the weight off the ground.

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As the weight rises above hip level, jump slightly to get your bodyweight under the weight, therefore making it easier to press overhead.

DSC_8960_2At the top of the exercise, your legs and arms should be straight, with the weight extended all the way over your head. Lower the weight to the ground and repeat ten times on each side.

I hope everyone is keeping up with their workout resolutions! I'll be back again next Wednesday for more simple ways for you to incorporate weight lifting into your fitness routine. Have a great day!