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

Internet Down and Schedule Change

Hi Philosophers,

I just want to write you a quick note to let you know that my internet at home is down, which makes it difficult to update my blog.  I'm working on getting it back up and running and will try to get new posts up anyway! 

Also, I changed the workout schedule.  Instead of working out yesterday, I decided to go see some of my friends instead.  I've been working a lot and felt I deserved a little quality time with the bestie, so the new workout will be up tomorrow instead.

In the meantime, eat small portions of nourishing food and keep active....

See you tomorrow!

Monica