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


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


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


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: Walk Out to Pushup with Twist

I love this exercise - it requires zero equipment but it gets your heart rate up and requires you to use every part of your body, leading to an overall strengthening experience. With Thanksgiving this week I know not many of us will be seeing the inside of a gym for the next few days - if you want to work off some of that turkey, stuffing, and pie, find a flat piece of ground and make yourself do a few reps of this:

Start with your feet hips-width distance apart.

Lean forward and walk your hands out on the ground, moving yourself towards a plank position. Try to keep your legs as straight as you can (more work for your abs!).

Stop in a plank position with abs tight, back straight, and your arms supporting your weight directly under your shoulders

Your back needs to be flat. Anything less and you're cheating yourself out of a good workout.

Do a pushup. Dip down as low as you can. Maintain all of those good things we talked about in the plank position - abs tight, back flat. Try to avoid doing a "girls" pushup - the only way to build your strength and tone your arms is to challenge yourself! You CAN do it.

Now for the interesting part - pull your right knee as close to your left elbow as you can while maintaining your plank position. You should really feel this part in your abs.

Return to your plank position.

Switch sides.

Now walk your hands back until you're back in a standing position, again trying to keep your legs as straight as you can.

Do this exercise for two minutes for a pre- or mid-workout full-body challenge. Do this until you're too exhausted to do anymore if you're just trying to recover from eating too much!

I just finished packing for my upcoming trip to Texas. Do you know how many things I have in my closet that are appropriate for an 80-degree Thanksgiving? Zero! In case you're in Austin on Thursday, I'll be that girl sweltering in her jeans and San Francisco-worthy sweaters.

Safe travels!