Busy Week = Short Intense Workouts

Hi Philosophers!

Well, I have a big project I'm working on this week with my business, so my time will be even more limited than usual.  This is no excuse to skip workouts.  In fact, it is even more incentive to get my sweat on.  Exercise reduces stress and increases brain function.  In fact, studies have shown that exercise actually creates new brain cells in your hippocampus, the area of your brain responsible for learning.  So if you have studying to do or a new skill to learn, it is in your best interest to work out beforehand to prime your brain for action!  According to the study, exercising will create these new brain cells, but it is up to you to use them or not.  It is true what they say: Use it or lose it.  You have to "fire off" your new brain cells so they know what to do.  If you are not challenging your mind, they will die off, but if you are using your brain, then these brain cells will "spark" into action and be given a job to do.  

Armed with this information, you can be unstoppable, whether you are in high school, college or trying to advance your career.  Even learning a new hobby or activity will put all of your new brain cells to good use. 

I've been reading Spark: The Revolutionary New Science of Exercise and the Brain, which is where I read about the study.  It also addresses how exercise can help you with stress, anxiety, addiction, depression and aging.  Not only is it fascinating but highly motivational.  You are going to have a hard time not working out after reading a few pages from this book.  I hope you pick it up!  I'll put a link at the bottom of this page that will take you to Amazon if you're interested...

Today, I'm going to do the Legs and Glutes Burnout routine which is only 8 minutes long.  No excuses!  Take a look at the Workout Schedule for the week to see which other short workouts you can do during your busiest weeks.

Until next time, stay strong, stay motivated, and no excuses!

Monica

Legs Made for Miniskirts Workout

Hi Philosophers!

Well, my internet is back up and running and I'm back with a new workout for you today!  This is a 20 minute routine that will blast your legs and glutes so you can rock that mini this summer!  There is nothing better than sculpted legs to show off. :)  The Tabata Jump Rope segments will blast the fat covering up those beautiful muscles as well as tone your legs even more! 

Enjoy your workout and I'll be back tomorrow with another one!

Monica

Legs Made for Miniskirts Workout

Circuit #1

Set your Gymboss Interval Timer for 6 rounds of 10 and 50 second intervals.  Rest for 10 seconds and work at your max for 50 seconds.

1. Deadlift with Dumbbells

2. Marching Hip Raise

3. Crossover Lunge and Leg Raise with Dumbbell (Each side for 25 seconds)

Tabata Jump Rope

Set your Gymboss Interval Timer for 8 rounds of 10 and 20 second intervals.  Rest for 10 seconds and skip rope for 20 seconds.

Circuit #2

Set your timer for 6 rounds of 10 and 50 second intervals.

1. Frog Jump with Dumbbells

2. One Leg Squat-Right Leg

3. One Leg Squat-Left Leg

Tabata Jump Rope

8 rounds of 10 and 20 second intervals

The Exercises

Deadlift with Dumbbells

Stand tall with dumbbells in your hand.  Heavier is better.  I will use 10 lbs. weights.  Keep your back flat, shoulders back, core tight and pelvis tucked under.  Resist as you hinge from the hips and lower your torso, keeping your back flat.  Resist as you come back to starting position and pop your hips out just a little at the top.  This is one rep.

Marching Hip Raise

Lie on your back in a bridge position.  Your knees should be bent with your weight on your heels.  Keep your body in a straight line from knees to shoulders and contract your abs and glutes.  Staying in this position, alternating raising your knees toward your chest as if you were marching.  Each knee raise is one rep.

Dumbbell Crossover Lunge

Stand tall with a dumbbell (I will use 5-10 lbs.) in your right hand and your left hand on your hip.  Step forward with your right foot into a diagonal lunge with your right foot landing on the outside of your lift hip.  As you push back up to starting position, raise your right arm and left leg so they are as parallel to the floor as is comfortable for you.  Return to standing position.  This is one rep.

Frog Jump with Dumbbells

Stand tall with a dumbbell in each hand.  (I will use 5-10 lbs.)  Lower into a deep squat and touch your weights to the floor.  Push up through your feet and jump as high as possible.  Return to standing position.  This is one rep.

One Legged Squat

Stand on one leg and extend your other leg out in front of you.  You may hold onto a wall or something else for support if you need to.  Stick your hips and glutes back as you lower down as far as is comfortable for you.  Keep your leg extended in front of you and don't extend your knees over your toes.  Go down as far as you can, and don't worry if you can't make it to the floor.  This is a HARD move, so just remember the more you do it, the lower you will be able to go.  Now push back up to starting position.  This is one rep.

Monica's Scores

Deadlift: 24, 25

Marching Hip Raise: 46, 46

Crossover Lunge: 7/7, 9/8

Frog Jump: 21, 16

One Leg Squat-Right: 7, 8

One Leg Squat-Left: 9, 9

To the Max Workout

Hi everyone!

I have a new workout for you today!  This is another High Intensity Interval Training (HIIT)/Tabata Workout that will burn major calories and amp your metabolism to the max!!  This workout will shape your legs, sculpt your abs, tone your shoulders, give you speed and agility and work all of those fast-twitch muscle fibers that improve your overall athletic performance!  Do all of these HIIT/Tabata workouts this week for some serious improvement in your physique! 

Now, a quick word about the scale...  I started this week 5 lbs. lighter than I was this morning, however I look smaller than I did at the beginning of the week.  My abs are popping out a bit and I notice some new definition in my arms.  Those 5 lbs. definitely do NOT belong in the "Fat" category.  It's all muscle, baby!  So I want you to remember this for yourself.  If you are eating how you know you should and following these workouts, chances are you might gain weight this week, but it is the kind of weight that you WANT!  Muscle will burn more fat and calories for you throughout the day.  Muscle takes up more room than fat in your body, so don't freak out when you look down at the scale and the number is going up.  Expect it and LOVE IT!

One other thing for you to ponder today...  I took two days off between this workout and the last one when I didn't intend to.  For one thing, my body needed one day to rest, and you should always always always listen to your body.  The second day I was simply too busy.  But today I had to make the time.  If you follow the Philosophy, then you know one of my guidelines is to never let more than three days go by without a workout, so I knew if I wanted to follow my rule and see some serious results this week, I had better find some time for myself.  This is simply an example from my life that illustrates how you can try to balance it all.  I have a business that is in the midst of expansion right now, which can be exciting but also a little stressful.  On those days when I am busy and stressed, those are the days I need my workout the most. 

Exercise isn't just for your body, it is also for your peace of mind.

Hope you enjoy this workout today.  Push yourself to your max and reap the rewards!

Monica

To the Max Workout

HIIT Circuit #1

Set your Gymboss Interval Timer for 2 intervals of 10 and 50 seconds, and 6 rounds.  You will rest for 10 seconds and then push yourself as hard as you can for 50 seconds.  You will do each exercise 2 times.

1. Lunge Kick-Up (right leg)

2. Lunge Kick-Up (left leg)

3. Burpees

Tabata Jump Rope

Set your interval timer for 10 and 20 second intervals and 8 rounds.  Rest for 10 seconds and then jump rope as fast and hard as you can for 20 seconds.  I like to alternate moderate skipping with high knees to mix it up and keep it interesting.

HIIT Circuit #2

Set your timer for 10/50 intervals, 6 rounds.  You will do each exercise 3 times.

1. Bicycle Crunch

2. Spiderman Push-Up

Tabata Jump Rope

Set your timer for 10/20 intervals, 8 rounds.

HIIT Circuit #3

Set your timer for 10/50 intervals, 6 rounds.  You will do each exercise twice.

1. Santana Lift

2. Toe Touch Crunch

3. Pike Press

The Exercises

Lunge Kick-Up

Start standing up straight.  Step back into a lunge position.  Lower your knee almost to the floor, but don't touch the floor.  Use your front leg to drive your body back up to standing and kick your back leg up in front of you as high as you comfortably can, using your abs.  This is one rep.

Burpees with a Push-Up

Start in a standing position.  Jump down into a low squat and quickly jump back into plank and lower your body into a push-up.  Push back up into plank, jump back up into the squat and then jump as high as you can in the air.  This is one rep.

Bicycle Crunch

Lie on the floor with your legs extended out in front of you and hands lightly supporting your head.  Contracting your abs, simultaneously bring your left knee to your right elbow and exhale.  This is one rep.  Alternate each side, going as fast as you can while maintaining proper form.

Spiderman Push-Up

For the advanced, start in a plank position.  If you are more of a beginner, you can bring your knees to the floor.  Inhale and simultaneously lower your body to the floor while bringing your right knee as close to your elbows as possible while maintaining good form (back straight, core tight, hips lifted).  Exhale and push your body back up into the starting position.  This is one rep.  Alternate your knees and go as quickly as possible without sacrificing form.

Santana Lift

Get into a plank position.  Twist to one side and lift one arm high into the air.  Keep your core tight and your body straight.  Lower back down into plank.  This is one rep.  Alternate sides as quickly as possible without sacrficing form.

Toe Touch Crunch

Lie on your back and extend your legs straight up in the air.  Contracting your abs, exhale and lift your torso, reaching your hands toward your feet.  Inhale and lower back down.  This is one rep.

Pike Press

Get into a plank position, but walk your legs up closer to your body, below your hips, and spread your legs.  Now inhale and lower your upper body to the ground.  Exhale and push your body back up.  This is one shoulder-sculpting rep!

Monica's Scores

Lunge Kick-Up (right leg): 21, 15

Lunge Kick-Up (left leg): 17, 15

Burpees: 8, 8

Bicycle Crunch: 60, 46, 50

Spiderman Push-Up (on my knees): 12, 15, 10

Santana Lift: 21, 23

Toe Touch Crunch: 20, 20

Pike Press: 10, 11