If you’re stuck at home like most of us right now, gettin a good cardio sweat sesh in might sound impossible, but it’s not. These are 4 at-home cardio workouts you can do for free that aren’t running! Cardio Dance Join me, Aubre, and Natalie for an awesome dance cardio workout in LSF the App.…
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Sharing my thoughts and review of the Fierce program in Kayla Itsines’ SWEAT app.
Hey hey! How’s everything going? Schools were officially canceled for the remainder of the school year – I knew it was coming but the finality of it was pretty hard-hitting – so we’ll just keep doing our thing over here and hanging out at home. Thank goodness for at-home workouts, right?
There are so many options for online workouts right now and I love testing out new ones so I can report back! Over the past couple of months, I’ve taken some of the Fierce classes from the SWEAT app. (Check out my full review of Kayla Itsines’ program here. This was back when it was a PDF instead of an app.) This has become my favorite plan in the app so far. (I did some workouts from the PWR program a couple of years ago and really liked it and have also tried BBG and BBG Stronger.) They have an at-home version, which has been awesome for limited equipment during this time, and I thought I’d share my thoughts on this plan if you’re thinking of checking it out.
Fierce is part of the Kayla Itsines’ SWEAT app and is lead by Chontel Duncan. She is insanely fit (check out her IG!) and I really like her method of training. In this program, you’ll complete kickboxing-style movements with weights, intervals, AMRAP-style workouts, Tabata, hypertrophy work and circuit training.
– A different workout every.single.time. One of the things that caught my attention is the fact that the workouts are so different and some included moves I’d either forgotten about or not done in a long time (like single-arm kettlebell deadlifts). I love the explosive and powerful movements combined with traditional strength training and it’s how I personally like to structure my workouts.
– For the gym version, you’ll need access to tools like medicine balls, barbells, cable machines, a sled, battle ropes, and strength machines. For the home version, you can do the workouts with a pair of dumbbells, resistance band loop, and a bench or sturdy chair. (It’s helpful if you have a kettlebell but you can use a dumbbell instead.)
– The workouts include 3-4 resistance workouts per week and 2 cardio sessions, plus 1-2 days of active recovery and/or rest.
– Variety. I love the variety in these workouts! I never really know what to expect and it’s been a nice way to keep me guessing (and distracted) during this time.
– Smart, functional exercises. I like that the exercises make sense and they don’t have you doing any bizarre movements.
– Emphasis on lifting heavier weights. The app in general encourages women to lift weights and also makes it approachable, which is so important.
– The workouts are pretty short. I’ve found that I can get through most of them in 35-45 minutes, which is the perfect amount of time.
– No true progressions. One thing I’ve noticed about the app as a whole is that there isn’t really a progression as you move through the program. It’s like you hit ground running, blast through the gates, and nothing really changes from there. I think the workouts are excellent but I think it would be nice to see phased training and progressions instead of remaining at the same difficulty and intensity the entire time. (This was a huge goal of mine while I was developing the Fit Guide workouts. All of the plans have true progressions and they change training types and get more advanced over time.)
I think if you want hit a plateau, if anything, just switch programs in the app since there are quite a few programs to choose from. (Note: they do have beginner training weeks but I’ve found that the rest of the plan is very similar in structure and intensity.)
– No guidance on how to mix and match workouts. This can be tricky if you do one or two workouts from the app and like to mix up different classes and cardio modes. If you need help setting up a workout plan, check out this post!
All in all, I really like the program and think it’s a great way to switch up your training.
Tell me, friends: what’s your favorite workout resource or app? What’s been your go-to workout for the past couple of weeks? I’ve been doing Peloton, streaming classes from Dance Trance and Barre Body, yoga, strength, and Les Mills On Demand workouts. (<— check out my link for 21 days free)
Please let me know if there are any apps or workouts you’d like me to review here on the blog.
Have a great day and I’ll see ya soon!
xo
Gina
Note: this post wasn’t sponsored in any way and I pay for the app with our own dinero. It’s $20 per month and they offer a free 7-day trial.
More workout review posts:
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Sharing my tips on taking care of guinea pigs here!
Hi friends! Hope you’re having a wonderful morning. I’m hopping in with a totally random post today about our family’s most recent pet additions: Donut and Lollipop.
A while after we got the guineas, I shared this post on how to keep your guinea pig cage clean. It’s been one of my top posts every day since then! (I have a fitness blog but my most popular posts are about baby food, potty training, and guinea pigs lol.) In the weeks before we finally pulled the trigger, I researched a ton about how to take care of them and what they would need so we’d be ready. I thought I’d share all of the info here in care you’re looking to add furry friends to the family any time soon.
I have to confess that I like the guinea pigs WAY more than I thought I would. I was happy to take care of them because they were a successful bribe for Liv to stop waking us up in the middle of the night, but fell in love with them. They’re so cute and funny, they can learn tricks (!) and their happy “Week!” sound and popcorn jumps are pretty adorable.
Some of the major things I’ve learned about caring for guinea pigs:
– They need a large space; much larger than anything you’d find in a pet store. The minimum requirement is 7.5 sq ft and for two guinea pigs, they recommend a minimum of 7.5 sq ft but up to 10.5 sq ft.
– They don’t like to be alone. Guinea pigs are social animals and like to have a buddy, so if you’re thinking of getting one, you have to get two! This way they have a friend. 
Just make sure you get the same sex, otherwise baby guineas could be in your future. Also, try to pick two that have already been together so they don’t have aggression towards each other. Put them in an area with lots of family traffic so they can hear you and know you’re around.
– You will need enormous amounts of hay. They eat a LOT of hay. I just order this giant box from Amazon and keep it in the garage.
– Do the fleece bedding! It’s less stinky and if you litter train them, it’s easy to keep it clean. Here are my tips for keeping their cages clean.
– Feeding: Guinea pigs mostly eat hay and pellets, which are fortified with extra nutrients. It’s common for guinea pigs to be deficient in Vitamin C, so many resources suggest a Vitamin C supplement. Ours hate the liquid Vitamin C that was highly recommended, so instead, I focus on giving them lots of fresh veggies that contain Vitamin C and the pellets are also fortified with Vitamin C. For the veggies, they love greens (romaine, chard, kale, cilantro, parsley, etc. but limit the amounts of spinach because they can cause kidney stones), veggies (like carrot, bell pepper, cucumber and zucchini) and minimal fruits. We mostly give them apples for fruit max 1-2 times per week.They get timothy hay twice a day, pellets once per day (about 1/4 cup) and fresh greens and veggies once per day.
– Wood chews. They’re rodents so their teeth grow indefinitely! Make sure you have some wood chews that they can chew on to naturally file down their teeth.
– Water: They drink a TON of water. I like the glass water containers and the entire thing needs to be refilled almost every day.
– Grooming: We haven’t given them baths because they don’t seem to get too stinky. I have noticed their nails are getting long but I’m too afraid to clip them… If you have any tips, please let me know.
– Cleaning the cage. I clean out their kitchen tray every 2-3 days and the entire cage once per week. Since we have a large cage and they’re litter trained, it’s very easy to keep it clean. Cleaning the entire thing takes about 20 minutes from start to finish. Here’s the process that I use!
– Play: Guinea pigs are playful little things! They’re also prey animals so they like to have hiding options. Get a couple of hidey huts or sleep sacks for them and some toys. They like little wooden roller balls, Timothy hay pops, and chew toys. They’re also surprisingly smart! Ours have learned to stand on their hind legs for a piece of lettuce or veggie.
Guinea pig resources:
– How to make fleece bedding without sewing
– How to get your guinea pig to like you
– And just for fun: this guinea pig doing SO many awesome tricks!
Tell me friends: any unique stories about how or why you got your pets? What are your pets’ names? I love hearing these.
xo
Gina
The post Guinea Pig Care 101 appeared first on The Fitnessista.
Week of 3/29
The post Spring Slim Down Week 2 appeared first on Love Sweat Fitness.
Hi friends! How’s the week going? I hope you’re enjoying the morning so far and staying safe and healthy. The Pilot was gone for a bit of this week, so it’s been me and the girls, try to avoid going too stir crazy.
We did get to this point lol.
We’ve been taking the dogs on multiple walks a day, kicking the soccer ball at the park, and enjoying picnics outside. The fresh air makes a huge difference for all of us. We’ve been cooking at home all week, but totally getting El Charro takeout tonight (plus a gallon jug of margarita!!).
This made me laugh:
I wanted to ask you all how you’re doing with the whole distance learning thing. We’re trying to chip away at it each day, but I feel like it’s constant Zoom calls between school and dance (lots of screen time between the two) and trying to keep the girls happy/occupied while also doing the work thing. Every day is different and I’m just taking things by the hour over here.
Some faves from the week and around the web:
We have liiiiiiiife! The seeds I planted a couple of weeks ago are sprouting and I’m so excited for our lil veggie garden to keep growing. Greens do extremely well here for some weird reason, so I planted spinach, arugula, kale, and rainbow chard. The guinea pigs are going to be stoked. We also have a pot of basil and one of rosemary. I haven’t had a ton of luck with bell peppers, carrots, or tomatoes so please let me know if you have any tips for those in the future!
Ok so fashion-wise, I’ve worn athletic clothes and zero makeup pretty much every day for the past two weeks. BUT I’m determined to have a major skin glow-up from this whole ordeal. I’ve been drinking a ton of water and using Countertime (my fave! It’s on sale right now, too!), the charcoal mask and the overnight peel. If you’re hanging out at home and would like some skincare recommendations, fill out this quick form and I’ll send some ideas your way!
(Throwback pic by Kristi Harris back when people could come to the house)
I shared some of my favorite online fitness resources in my last Friday Faves, but here are a couple more:
My friend Meghan is offering online yoga classes (I LOVE HER)
and Kristen (who has guest posted on the blog before! She’s incredible) is also sharing workouts on her YouTube channel.
Dance online with Dance Trance Orlando here!
AND they just released dance cardio classes on the Peloton app. I can’t wait to try one later today!
Also, if you haven’t used your 21 days of Les Mills yet, it’s the perfect time. Sign up with my link here.
What to make with the beans I panic-bought and other burning questions.
Currently reading this book, which is on the heavy side, but engrossing and beautifully written like the other Isabel Allende books I’ve enjoyed.
I saw this on Facebook (please let me know if you know the original source so I can credit appropriately), but felt like a nice hug with everything going on. Hang in there, friends!! <3
Happy Friday and I’ll see ya on IG stories!
xo
Gina
The post Friday Faves appeared first on The Fitnessista.
Get it girl!
The post SSU Prize Runner Up: Sara Ryan appeared first on Love Sweat Fitness.
Hi friends! I hope your morning is going well. I wanted to apologize for dropping the ball on the podcast lately. I was working hard on finishing my second book and then as soon as I turned in my manuscript, all of this craziness went down. If you enjoy the podcast, I recommend subscribing because I’ll be sharing episodes more often but may still be sporadic. This way you’ll be notified when a new episode goes live!
Download a full transcript of the episode here.
In today’s episode, I’m chatting with Kacie Barnes, MCN, RDN, LD all about tips for picky eaters, teaching kids to cultivate a healthy relationship with food, and our current strategy for survival mode during this current time.
We talk about:
– Why all foods have a place in a kid’s diet
– Which supplements she recommends
– Her favorite quick pantry dinner
– How we’re navigating the whole “homeschool and work at home” situation
and so.much.more.
Kacie Barnes is a Registered Dietitian Nutritionist with a Master of Clinical Nutrition from UT Southwestern. She helps moms feed their babies and young kids without stress or guilt through her blog, public speaking, and individual counseling. Kacie grew up in New Jersey, and has been in Dallas for the past 5 years with her husband Ben. They have two children, ages 5 and 2.
You can download her Dinnertime Survival Guide here and here’s the pumpkin pasta recipe she shares!
Connect with Kacie on her website or on Instagram here.
Don’t forget to sign up for your free 21 days of Les Mills On Demand! This is one of my all-time favorite workout platforms. The instructors are knowledgeable and motivating, plus the music is incredible. There are so many different formats, you’ll definitely find something you love. Get your free workouts here. Perfect opportunity to switch up your routine now that so many of us are at home.
I’m a huge fan of Daily Harvest for quick and healthy meals. Their smoothies are an almost-daily staple (such an easy way to get in a ton of nutrients) and I also love their overnight oats, soups, and bowls. Get $25 off your first order using the code FITNESSISTA. Check it out here.
Thank you so much for listening and for all of your support with the podcast! Please leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
You can listen and subscribe to the podcast on iTunes, Stitcher, and Google Play.
The post 051: Tips for picky eaters and helping kids cultivate a healthy relationship with food appeared first on The Fitnessista.
Your brand new spring playlist!
The post Spring Slim Down Sweat Jams appeared first on Love Sweat Fitness.
Sharing my ideas for how to cook tempeh and if tempeh should be cooked!
Hi friends! How’s the day going so far? I’m catching a barre class from home this morning and am looking forward to taking the kiddos on a hike this afternoon. For today’s post, I thought I’d revisit an older post since the meat shelves are currently empty at the grocery stores. The past couple of times I’ve gone, I’ve been happy to see one of my favorite vegan protein options still in the refrigerated section: tempeh!
Tempeh is a little bit misunderstood as far as “health food” goes.
Tempeh has a bit of a bad rap. It’s kind of like kale. If you try it the wrong way, you never want it again. Much like kale, tempeh doesn’t taste wonderful all of the time, and definitely doesn’t taste that great on its own.
It’s one of those things people buy and are like “Yay, look at the protein content! This is healthy! I’m going to try it” and then they go home, take it out of the package, take a bite, and are like “Oh noooooooo.”
Said tempeh goes in the trash can, and said person is scarred for life.
But there’s good news here.
Tempeh CAN taste good. If you don’t like tempeh, keep reading to learn how to cook tempeh so you can enjoy it along with it’s hefty protein content. It’s one of my favorite non-meat protein sources and soon it might be one of yours, too.
It takes a little bit of seasoning, some oil, and voila! You’ll have a tasty protein source for your meal. (Word to the world: don’t try to cook it in the slow cooker. It was a nightmare haha.)
1. Bake it. I love baked BBQ tempeh (just coat in BBQ sauce and bake for 20 minutes at 350), or even plain with olive oil, salt, pepper, garlic powder and smoked paprika.
2. Pan-fry it. This is my favorite method! Take the sliced tempeh and marinate in this following mixture: 3 tablespoons Tamari or coconut aminos, 1 tablespoon olive oil, splash of apple cider vinegar, 1 teaspoon maple syrup, 1/4 teaspoon each of garlic powder, chili powder, smoked paprika, and season well with salt and pepper.
Pan-fry in olive oil (don’t skimp on the oil; it makes it so crispy and good!) for about 3-5 minutes each side.
For an amazing tempeh BLT, add slices of the pan-fried tempeh onto gluten-free bread. Next, spread homemade Thousand Island dressing (avocado mayo, orange juice, a little ketchup and chopped fresh herbs), and top it with kimchi. I’d pair it with a vegan tomato soup recipe. You’d never know it was made without heavy cream.
3. Crumble it into dishes like you would with ground meat. Ground tempeh holds seasonings and sauces beautifully, so consider it a blank palette in stir fries and stovetop veggie dishes.
(You have to try these tempeh taco lettuce wraps!)
It’s also incredible in this tempeh BLT salad.
Even though I personally don’t eat a ton of soy, I do enjoy tempeh on a semi-regular basis.
Tempeh is fermented soy, and the fermentation process makes it easier to digest.
Tempeh also has a whole bean structure, so it’s less processed and retains more protein, fiber and vitamins.
This is a great article comparing tempeh and tofu if you’d like more insight. For me, I also prefer the taste.
So tell me friends: are you a tempeh fan? What are some of the *healthy* foods you dislike?
I don’t like corn. It’s good on the cob in the summer (or in popcorn or kettle form), but otherwise, I’m not a huge fan.
xoxo
Gina
The post How to Make Tempeh Taste Good appeared first on The Fitnessista.
Hi friends! I hope you’re having a wonderful morning so far and staying safe and healthy with everything going on. We’re into our second week of self-isolating over here and I’m just trying to keep the kiddos busy and happy in between catching up with work stuff when I get the chance. We’re taking it day by day, and while it’s certainly a time of stress and unknown, I’m trying to focus on the positive things for the girls’ sake and for my sanity. We’ve been going on walks or to the soccer field once or twice a day for fresh air and it’s been lovely.
Something on my gratitude list: seeing all of these incredible resources and gifts that everyone is sharing online. Each day, I get to pick what activities to do with the kids based on live events that are streaming and work out with beloved studios. It’s also become apparent how much we truly need the arts for quality of life. Music, art, and theatre has really brought me comfort in these crazy times.
My Favorite Peloton Instructors
It’s been so awesome to see different fitness brands offering discounts and freebies for their apps. Since Peloton is currently offering 90 days free, I thought I’d share my favorite instructors! I’ve been using the app for almost three years now (and have had the bike for a year and a half) and it’s become a regular part of my fitness routine. While I gravitate towards the cycling classes, they also have awesome running, yoga, bootcamp, and meditation classes.
I’ve taken class from pretty much everyone and Cody remains my #1 fave. He has such an incredible positive energy, he dances on the bike, his catch phrases are amazing, and I like when he calls everyone, “Boo.” His classes aren’t the most challenging, but I gravitate to him because his classes always make me laugh at least once and he truly makes exercise fun. The Live DJ classes with John Michael are #1.
I feel like Robin is truly living her purpose by working for Peloton. She’s a lawyer and ended up quitting her job in the legal field to teach. I feel inspired that she took such a huge leap for her wellbeing and happiness, and in the process, she’s been able to touch and positively impact so many people. She is the perfect mix of tough and motivational, and a very effective instructor. I feel like I take her classes equally to get a workout from her and also to learn ways to be a better instructor myself. My fave Robin classes: the 45-minute Tabata classes.
Whenever I take class with Aly, it’s almost like a spiritual experience. She always drops a mantra or bit of wisdom and I take it with me for the rest of the day. She mixes up her playlists with older and more current music and I always enjoy her classes. Which class to take? Sundays with Love.
Ok so I have to admit I have a little bit of a crush on Denis. He’s SO nice and soooooo good-looking. Sorry not even sorry lol. His playlists are more rock-focused, which I think is a nice way to switch things up and always make me work a bit harder. Favorite Denis classes: any of his 30-minute themed music rides and I also love his yoga classes.
Alex is amaaaaazing. Whenever I hit a new PR, it’s usually with an Alex or Ally ride. He creates a club vibe in his classes and has such a powerful energy. He encourages me to push myself and I love his playlists. Try the Club Bangers or Tabata rides!
I also love Emma and Olivia’s classes.
So, tell me friends: are you a Peloton fan? Who’s your favorite instructor?
Are there any fave local instructors offering streaming classes right now? Feel free to shout them out in the comments!
xoxo
Gina
More Peloton posts:
Is the Peloton bike worth the money?
How to combine Peloton with other workouts
How to PR on your Peloton bike
The post Favorite Peloton instructors appeared first on The Fitnessista.
Follow these simple steps!
The post How to be Productive at Home appeared first on Love Sweat Fitness.
Week of 3/8
The post Spring Slim Down Week 1 appeared first on Love Sweat Fitness.
Hi friends! Happy Friday! I think it’s Friday? I feel like we’re in the weird limbo phase between Christmas and New Year’s. I hope everyone is hanging in there with everything going on. We’re taking it day by day over here and spending lots of time outside while the weather has been nice.
Here are some of the highlights from the week:
A hike at Sabino Canyon
takeout family dinner from Commoner & Co.
We finally got a set for our lil patio! It’s been furniture-free, minus a little table I got from World Market years ago and a wicker rocking chair. It’s nice to cozy up on the couch and work on my computer or read while the girls play outside. When we can have parties again, we’re ready for it! Everything is from Target.
We also planted some new flowers and refreshed the veggie garden. We still have a few empty pots, but I love how everything is coming together.
I’m SO thankful for all of the amazing resources that have been available during this time. Free fitness classes, Zoo safari tours, museum tours, etc. If you have anything that you’ve been loving, please let me know! I’ve been sharing lots of workouts on my IG stories, too.
For today, I wanted to share some faves + the latest Trunk Club keepers. I got my most recent trunk a couple of weeks ago, but will probably take a break for a bit until all of this settles down. Instead, I’m going to be supporting my beloved Nordstrom directly through the site. They have so many great things on sale right now!
Some of my top pics:
The best leggings (I’ve worn different ones almost every day this week)
I usually get new Miller sandals when they go on sale
Love these pajamas – I have about 3 sets and wear them constantly
Another pair of great everyday sandals
These in black are my go-to dressy sandals
This is my fave bra ever and I always stock up when they’re on sale
Here are the latest Trunk Club faves:
This tie-front blouse. Love it with statement earrings, sandals, and jeans
This gorgeous tangerine off-shoulder dress
I’m wearing this to celebrate when we’re allowed to go out again!
I love everyday casual dresses and thought this would be cute with a tied chambray shirt and sneakers
I feel like cute casual tops are hard to find and thought I’d wear this a lot with white jeans or jean shorts
Espadrilles are usually super high and so I’m looking forward to wearing these and not feeling like I’ll fall and break my face. (And I can keep my balance more efficiently if P tries to football tackle me to the ground.)
I’m glad I asked for more casual pieces in this trunk because compared to what I’ve been wearing lately, these all feel like formal attire. 
Some more faves from the week and around the web:
You can download over 300,000 books from the NYPL for free.
If you haven’t watched Love Is Blind yet, now is the perfect time. I’m into it; the romance (real and fake), the drama, it’s just so good. It’s been comforting to watch something completely mindless before turning in for the night.
Some of my beloved studios are offering free classes during this time:
– Dance Cardio with Todd – let him set your soul free
– Sumits Yoga Tucson <— this is where I take hot yoga. They’ve been posting 60-minute, 80-minute, and vinyasa classes on IG Live.
– barre3 – free 15-day trial
– Barre Body <— where I taught in San Diego! They’re posting workouts on IG Live.
– I also have to shout out Les Mills On Demand because the classes are incredible. BODYPUMP, BODY ATTACK, Barre and GRIT are my faves
Happy Friday, friends! I’ll see ya on IG this weekend and I’ll post a live workout there on Sunday afternoon, too.
xoxo
Gina
The post Friday Faves + the last Trunk Club keepers appeared first on The Fitnessista.
She rocked it!
The post SSU Prize Runner-Up: Myrna Scales appeared first on Love Sweat Fitness.
Hi friends! I hope you’re hanging in there with everything going on. It feels like it’s been 400 days and it’s been like 6. My goal is to post as many resources as possible to get through the next few weeks, along with updates on how/what we’re doing and lots of fun distractions (at-home skincare recipes, meditation tips, etc). Please know I’m here for you and love to see everyone coming together to support each other during such a weird time. For today, since it’s the first day of spring, I wanted to repost this full spring fitness plan. You can do all of the workouts at home and it’s a mix of cardio, strength, flexibility, interval training and rest.
When I posted this fall fitness plan, the response was really amazing, so I thought it was time to share another full plan for you. This one has all of the work scheduled out for you, with all of the workouts below. Pin this post for later when you’re looking for some gym-spiration, or if you’re looking for a full balanced plan to follow. As always, talk with a doctor before making any fitness changes and honor your body. Modify and shuffle as needed!
Sunday: Upper body and steady state
Monday: HIIT
Tuesday: OFF or gentle
Wednesday: Lower body and core
Thursday: Easy steady state
Friday: Total body workout
Saturday: OFF or gentle
*Steady state: 20-30 minutes of your favorite cardio at a moderate pace you can maintain for the entire block. You can run, walk, jog, spin, Stairclimb or dance.
Photo: Lindy Waddell
Warm up 5-7 minutes, easy cardio
1) 3 rounds, alternating between:
Heavy chest press x 10
Bent-over wide row x 10
2) Strength blast: bodyweight push-ups (max 1 minute)
3) 3 rounds, alternating between:
Heavy biceps curls to overhead press x 10
Skullcrushers x 10
4) Strength blast: bodyweight triceps dips (max 1 minute)
5) 3 rounds, alternating between:
Seated row x 10
Bent-over fly x 10
6) Strength blast: medicine ball slams (max 1 minute)
Cool down and stretch.
Warm up, 5-7 minutes, easy cardio
1) 3 rounds, alternating between:
Heavy squats x 10
Weighted step-ups x 10 on each side
2) Cardio blast: Jump squats (max 1 minute)
3) 3 rounds, alternating between:
Walking lunges x 20 total
Heavy deadlifts x 10
4) Cardio blast: Jumping lunges (max 1 minute)
5) 3 rounds, alternating between:
Cable kickback x 10 (If you are at home, try hip extensions instead)
Cable step-out squat x 10 (At home: weighted squats)
*Do 3 sets on one leg, and then repeat on the other leg)
6) Strength finisher: 30 heavy hip raises (with barbell or flat plate)
7) Abs: 30 second plank x 3
Gliding disc pike – 30 seconds
Side plank with hip dips x 10 each side
Cool down and stretch.
Warm up, 5-7 minutes, easy cardio.
1) 3 rounds, alternating between:
Lateral lunge to biceps curl x 10 each side
Squat to press x 10
2) 3 rounds, alternating between:
Deadlift and wide row x 10
Triceps dip and reach x 10 each
3) 3 rounds, alternating between:
Push-up x 10
Heavy bent-over narrow row x 10
4) Cool down and stretch.
Photo: Henry Young
Warm up for 5-7 minutes, easy cardio
Battle ropes: (or medicine ball slams)
30 seconds on, 30 seconds off for 10 rounds
= 5 minutes
Row:
300m row, 30 second rest for 10 minutes
= 10 minutes
*No rower access?? 3 rounds of 20 squat presses with 30 seconds of rest in between each round
Bodyweight (30 seconds ON, 30 seconds rest
for the following exercises):
Jump squats
Burpees
Mountain climbers
Side-to-side hops
High knees
= 5 minutes (can repeat to make it 10 min)
Cool down and stretch.
Photo: Lindy Waddell
Go for an easy walk, enjoy a stretch, or take a restorative yoga class. I also love this stretch sequence (video), bedtime stretch, and this afternoon stretch.
To mix and match: check out all of the workouts on my fitness page! If you’re looking for upper body, total body, lower body, or core, you can click the links to each one to sub in one of these workouts and change things up.
For more home workouts, check out Les Mills On Demand. My link gets you 21 days free!
Happy spring. <3
xoxo
Gina
The post Your Spring Fitness Plan appeared first on The Fitnessista.
What to do when you're stuck at home!
The post My Healthy Self Quarantine Routine appeared first on Love Sweat Fitness.
So simple and easy!
The post 3 Steps to Reaching Your Goals appeared first on Love Sweat Fitness.
Here are the 42 best bodyweight exercises you can do to build muscle and burn fat, no gym required!
These are the exact exercises we start our coaching clients on and I’m pumped to share them with you today!
We’ve organized the exercises by major muscle groups (click to jump to those movements):
Plus, we’ll pull it all together at the end so you can create a complete bodyweight workout routine!
Note: If you’re here because your gym is shut down due to the outbreak of Covid-19, check out our guide “How to Stay In Shape (While Staying Inside).”
Alright, let’s get to it.
You don’t need the gym for “leg day.” Do the following wherever!
#1) ASSISTED BODYWEIGHT SQUAT (if you can’t do regular bodyweight squats):
#2) BODYWEIGHT SQUAT:
If you want even more instruction, here’s how to do a proper bodyweight squat:
#3) ASSISTED PISTOL SQUAT:
#4) PISTOL SQUAT:
#5) SUPPORTED LUNGES:
#6) REGULAR LUNGES:
#7) SINGLE LEG DEADLIFT:
#8) HIP BRIDGE:
#9) CALF RAISE:
#10) STEP UP:
#11) BOX JUMP:
Let’s walk you through the best bodyweight exercises to train your push muscles. We’ll more or less progress in difficulty as we go.
#1) KNEE PUSH-UP:
#2) ELEVATED PUSH-UP:
#3) PUSH-UP:
We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5 minute video:
#4) DECLINE PUSH-UP:
#5) SIDE-TO-SIDE PUSH-UP:
#6) ASSISTED DIP:
With a resistance band, you can start performing assisted dips. A great exercise while you build up strength for normal dips.
#7) DIP:
Here’s how to do a proper bodyweight dip if you’d like a step-by-step guide.
#8) HANDSTAND (WALL WALK):
The wall walk is a great exercise as you progress into a full handstand. If you’re a complete newbie to turning upside down, check out our guide “Get Your First Handstand” for a full tutorial.
Some of our coaching clients have gotten their first handstand under our watch, which always puts a smile on my face. If you’re interested we’d love to help you too!
Don’t neglect your pull muscles when creating your bodyweight workout. Here are the top 7 to include:
#1) INVERTED BODYWEIGHT ROW (HIGH):
An inverted bodyweight row can be a great “pull” exercise if you can’t do a pull-up yet, or if you don’t have a proper pull-up bar nearby. Because a good sturdy table can be used for inverted rows:
Alternatively, you could do doorframe rows if your table seems sketchy:
#2) INVERTED BODYWEIGHT ROW (LOW):
Once you get comfortable doing an inverted bodyweight row, try going lower to increase the difficulty.
#3) BAR HANG:
#4A) ASSISTED PULL-UPS (WITH BAND):
A resistance band is a great tool to help build strength for proper pull-ups. It’s part of our arsenal for getting your first pull-up.
#4B) ASSISTED PULL-UPS (WITH BOX):
#5) NEGATIVE PULL-UPS:
Once you start to feel confident enough you can do assisted pull-ups and support MOST of your own weight, start looking into negative pull-ups.
Jump and hold yourself above the bar, and then slowly, under control, lower yourself to the ‘starting position’ of a pull-up.
Then repeat!
This is a great way to build up enough strength to eventually get your first pull-up.
#6) PULL-UP:
We have a full guide on proper pull-up form so you can hone in your technique.
#7) CHIN-UPS:
Much like a pull-up, but with your palms facing toward you.
Here’s a video going over proper pull-up and chin-up form:
Want someone to build you a custom made progression plan for doing your first pull-up?
Our 1-on-1 Online Coaching Program will do just that, plus your coach can review your movements through our app so you’ll know your training correctly and safely.
Our next stop on building a bodyweight workout finds us at the core. Here are the 10 best exercises to include:
#1) REVERSE CRUNCH:
#2) KNEE-PLANK:
#3) PLANK:
#4) SIDE PLANK:
#5) HIP BRIDGE HOLD:
#6) HANGING KNEE TUCK:
#7) JUMPING KNEE TUCK:
#8) HOLLOW BODY HOLD:
The hollow body is one of the best ways to engage the midsection and stabilize the body. We utilize the hollow body exercise as part of our strategy for getting your first handstand.
Once you get comfortable holding the position, try…
#9) HOLLOW BODY ROCKING:
#10) KNEES TO ELBOWS:
#11) TOES TO BAR:
Catch our guide “How to Strengthen Your Core” for even more exercise ideas!
Next, we’ll cover some dynamic full-body exercises to get your heart rate roaring during your workout.
#1) WALKING JACKS:
#2) JUMPING JACKS:
#3) STAR JACKS:
#4) BURPEES:
#5) BURPEES WITH PULL-UP (WHAA…):
Alright, it’s time to pull this whole guide together and build a bodyweight workout!
We will pick a bodyweight exercise from each section:
We’ll aim for 3 to 4 sets under each category for 8-12 reps.
Plus, we’ll bookend the workout with a dynamic warm-up (DON’T SKIP) and a post-workout stretch.
Your warm-up can look like this:
Your post-workout stretch can look like this:
Example Bodyweight Workout:
Boom!
You now have a bodyweight workout you can do in your own home.
You can mix and match from each category or progress to more difficult moves as you get stronger.
Now, you don’t HAVE to do these exercises at home. You can even do them while exercising around the world, like I did!
If you want to learn all the fine details of building a workout, make sure you check out our extensive guide “How to Build Your Own Workout Routine.“ It’ll walk you through creating a program of bodyweight exercises – or using weights if you want to train in a gym.
Don’t want to bother creating your own bodyweight workout? No problem, I have two options for you:
Start at the Beginner workout and move onto the Advanced when it becomes easy.
This should help you get started with a bodyweight training routine. But we hear frequently that people want MORE instruction, MORE guidance, and MORE workouts.
If that’s you, we have MULTIPLE options to take the next step. Pick the option below that best aligns with your goals and timeline:
1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:
2) Good at following instructions? Check out our self-paced online course, the Nerd Fitness Academy.
The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and supportive community.
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these bodyweight moves into your training.
Alright, your turn: I’d love to hear how your bodyweight training is going!
Did you make your own workout? Try one of ours? Include different moves we didn’t cover today?
Leave a comment below with your results or any questions you have on bodyweight training.
For the Rebellion!
-Steve
PS: I highlighted “42” bodyweight exercises in honor of the late, great Douglas Adams.
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Photo source: Deadshot, Laughing Budda, 102, 103, 104, hanging, Wolverine, Yeaaaah…. Surprise ladies!!, acrobat
