I talk about this all the time, you need to mix up your workout if you want to amp up your results. Classes are a great way to do this, but if you’re like me you’re not that big of a fan. Admittedly this comes from the virgo / control freak side of my personality. Plus, having been exercising and interested in all forms of the practice starting at a young age, I have developed a fairly good arsenal of workouts I do on a regular basis.
If you don’t have this, classes and trainers are surely beneficial. But you can also go on-line and view lots of different cardio and strength training routines that will help you as well. For example, I love spin but I don’t care for an hour-long class. I don’t want to spend all my time on a bike. I want to get my cardio in along with strength training almost every time I go to the gym. This is the only way you will get that sleek, toned physique you are looking for, by combining cardio and strength.
Back to my original story, so I love spin, don’t want to spend an hour doing it so I do a routine that I found on YouTube that I love. It’s a 25 minute interval training class and perfect for what I’m looking for. It gets me sweating and my heart rate up, I really feel like I worked hard at the end. Then I can squeeze in 10-20 minutes of toning. That’s all it takes!! Don’t get discouraged when I tell you to combine both, now you will be in the gym for almost an hour (if not more) but it flies by when you are combining different workouts and always mixing things up. Having a diverse routine is not only better for your attention span and keeping you interested, but makes a tremendous difference in how many physical “gains” you make as a result of your workouts.
I’ll post the spin class I did on my Facebook page later today.
What’s your favorite form of interval training?
I posted this weeks leg and arm workout late last night and you can view it here. It’s school vacation week so it’s been an especially busy week. I apologize for getting it up later than usual. In this video I work the legs and arms at the same time. All you’ll need is a set of 3-10 lb dumbbells.
There are lots of benefits to this type of workout, first of all it’s a time saver which is huge for a mother on the go! Second, you really amp up the cardio and muscle toning exercise you get by simply adding weight. When you add weight and get those arms and legs moving at the same time the results are exponential!
Is it advisable to work 2 muscles groups on the same day?
Many of you may have heard that working one muscle group at a time is best (a.k.a. split workouts). Well, this is true and not true. Full body workouts are fine for what most of us do, using lighter weights and less intensity. If you’re a body builder and lifting as much weight as possible each time you workout, than you need to focus on one group at a time and take more time to rest between muscle groups.
As far as full body workouts go and compound movements (working more than one muscle group during exercise) this is what Vitals has to say about it: Compound movements demand a lot of energy and burn more calories.
Do you recommend full body workouts or those that target individual muscle group?
I recommend whatever works for you and gets you motivated. Having said that, it depends on your goals. For weight loss, general toning and if you’re just starting out, I recommend compound movements and / or full body routines with a 24 to 28 hour rest in between. This maximizes weight loss and will help get you on the road to being stronger, having more energy and in better heath. Once you’re at a point that you are happy with physically you can move on to targeting muscle groups to really create big muscle mass (if that’s what you’re into). If you have to lose a lot of weight, lifting isn’t going to help you that much. You will be building muscle under fat, you need to get that cardio in and lose those pounds first.
Thanks for reading! Please let me know what your workout goals are in the comments below so I can tailor my posts to your needs.
You know the feeling. After treading your heels all morning you finally manage to pack yourself and your kids up to go to the gym only to realize you forgot an important piece of equipment. Your sneakers!
This is what happened to me on Saturday. It’s snowy here in New England so snow boots are the uniform right now. In an attempt to remember everything I need for my kids, I forgot my sneakers. I even went back in my house specifically to get my gym shoes and water bottle. I remembered the water bottle.
As frustrated as this scenario is, there is a solution.
Yoga. You don’t need sneakers, you don’t even need socks, to do a cardio boosting yoga flow. Here’s the routine I do to get my cardio in and strength training exercises to round it out. Sun Salutations are the back bone of this cardio boosting routine, if you do not know how to perform them here is a great instructional video.
- Stretch and warm up.
- Perform 3 sun salutations.
- Leg Workout.
- 20 squats.
- 10 front lunges.
- 10 side lunges, right and left.
- 10 back lunges.
- Perform 6 sun salutations.
- Ab workout.
- 20 basic crunches.
- 20 side crunches, right then left.
- 20 leg lifts.
- 30 second planks, regular and side.
- Perform 9 sun salutations.
- Arm workout.
- 10 push ups, 10 tricep dips (repeat twice)
- Perform 12 Sun Salutations .
Rest and stretch.
Thanks for reading!
I did a bootcamp class this morning at Commit 2b Fit in Quincy, MA. I love bootcamp style classes! Basically this involves HIIT (high intensity interval training) combined with weight training and muscle toning. I always preach about the importance of mixing up your workout and this is the perfect way to do it.
Here are some benefits of bootcamp style classes:
- Torch calories with internal training. It’s been proven that interval training even just a couple of times a week torches calories and helps you lose weight.
- Works all your muscle groups. The variety of exercises in this style class usually involves working your entire body so its like one stop shopping for your workout.
- Team atmosphere is very motivating! Especially if you go to the same classes and really get to know the instructor and people who generally attend. It so encouraging being in a class with people you are comfortable with and once you know the class, it’s format and people you will be more excited and invigorated to get to class.
- Learning new moves to incorporate into your personal workout. For example I learned this great squat move. I often incorporate squat jumps into my HIIT workout but this is a good way to amp it up! Perform a basic squat then jump and pulse a few times before jumping again. I’ll show a demonstration of this on my Instagram and Facebook pages so make sure you are following me there: U Go Baby Fitness on FB ; U Go Baby Fitness on Insta.
I love high intensity interval training (HIIT). This type of exercise can take on many forms. I like the tabata format, this effort ratio torches calories and you only need to do it for 10 minutes to see results.
Here’s how it works: pick an exercise that you can perform at high intensity for 20 seconds and then walk it out for 10 seconds. Do this for 4 minutes then rest for one minute. Then another 4 minutes and rest. I usually mix in some strength training in between, but for today just focus on doing the HIIT as many times as you can comfortably.
Fo these exercises in the 20/10 format.
1) High Knees.
3) Jumping lunge.
Comment below and let me know how you did and how many sets you were able to do. Don’t over do it! I don’t want you to hurt yourself and he too sore tomorrow. Do what feels comfortable while still challenging yourself!
The last thing I’ve wanted to do since the first few months into this pregnancy is workout. I have been so tired, uncomfortable and overall not feeling well this entire pregnancy. I’m not expecting sympathy by telling you this, I simply want to give you my experience in case you may be feeling the same way. It’s hard to feel this way when you are used to being pretty active and fit.
I’m nearing the end, about a month to go. I’ve gotten a little of my energy and motivation back and trying to take advantage of that and get some exercise in. I know whatever I can do will help me feel better right not, make it easier to get back into shape post partum and give me a little more strength in the delivery room.
When it comes to working out during pregnancy, simply try your best and do what you can. Don’t feel bad if you need some time off from the gym. The baby is taking a lot of energy out of you at this time so if you’re body is telling you to take it easy, pay attention to it and don’t force it.
Here are some safe exercises you can do while your pregnant. I suggest walking or doing the elliptical machine for cardio. Low impact comfortable workouts are effective and feel the best on your joints. Plus they cause less cramping than high impact cardio.
Abdominals and core.
1)Planks are a great way to tone your entire body. Plus they are a great exercise in preparation for labor. They are the best at strengthening your abdominal floor and you may notice force you into a kegel.
Legs and butt.
Arms. One thing you can really work while your pregnancy are your arms. We often talk about toning our abs and legs but our arms are just as, if not more, important. Having sleek, toned arms makes you look and feel fit. Plus they are one of the most exposed parts of our bodies! I don’t know about you but I’m not wearing any midriff baring shirts these days.
Here are two of the best exercises you can do for your arms.
1) Bicep curls.
What exercised can you add to this list?
Thanks for reading.
Getting in some last minute exercise before this baby arrives. Check back tomorrow for some tips on exercises you can do while your pregnant, even when you get as big as I am right now!
Show off your baby bump! I’d love to see your beautiful bumps so please post them in the comments section of this post. Congrats and goodluck to all you expectant moms!! ❤️