261/365 Workout Example: Legs, Abs, and Shoulders

Friends and Fitness Enthusiasts,

Here is my legs, abs, and shoulders work out that I'm doing once a week; I go through it all the way down then repeat in reverse.

- Side Jumps on Box: 1min
- Lateral Flys: 12 reps
- Pikes: 15 reps
- Leap Frog: 1min
- Anterior Deltoid Raise: 12 reps
- Figure 4 Abs: 10 reps on each side
- Jump Roping: 1min
- Overhead Press: 12 reps
- Shrimping (see video below, only do if you have a slick floor; carpet is not kind...ouch!): 6 each side
- Jump Squats/Tuck Jumps: 20 reps
- Plank: 1min forward (Round 1), 30sec each  (Round 2)

This was challenging but I think I need to make the abdominals part a little more difficult by using a medicine ball. I will probably also have to step up the legs portion in a couple weeks. Anyway, give it a try and tell me what you think!

In health,

Lauren

259/365 Plyos with a Twist

Friends and Fitness Enthusiasts,

Plyometrics are a great way to increase intensity and work on your explosive, anaerobic system. Instead of the usual forward plyo box jump, try this one with a twist. Safety is key. Start out on a low box before you go higher just to be sure. This exercise will challenge your heart, lungs, legs, core, balance, and focus.


1. Face the box. Get ready for your jump by swinging your arms back.
2. Leap up onto the box while turning 90 degrees. You should now be perpendicular to where you were jumping.
*For an added challenge, do this with one foot after you've mastered both feet.



In health,

Lauren

185/365 Jump Roping

Friends and Fitness Enthusiasts,

Remember when you were little and jump roping was so much fun? It took not effort at all. Heck, you could even sing songs while you did it! Well, play time isn't over because you can still jump rope and get huge benefits from it.

Jump roping is a high impact, cardio exercise that will leave your calves burning and face sweating. You'll also be working out your core as well as your eye-hand coordination (my elementary school PE teacher always said that if you could jump rope well, you can probably drive well, hooray!). The only downside to jumping rope is the punishment from the rope you get if you don't jump over it.

Your game plan is to jump rope for 30 seconds. I know that doesn't seem like a long time but, I think you'll be thanking me after you try it. The goal is to jump quick and short; your feet should barely leave the floor. You can jump rope in front of  a mirror to check your form. Once you get good (no mess ups), build it up to 1 minute then up to 5 minutes; you don't need to restart the clock if you mess up when the duration gets longer. If that starts to get easy, you can do the tricks the kids do like jumping rope backwards, crossing your arms in front, double jumping, triple jumping, etc.

Jump ropes are fun so go and have a great heart pumping, sweaty time!

In health,

Lauren

146/365 Winter Workout at Home: Burpees

Friends and Fitness Enthusiasts,

The burpee is a classic exercise for cardio and strength. It can be done just about anywhere and can be modified as needed. You will work your core, your legs, your arms, and your heart in this dynamic exercise.

1. Begin by standing upright.
2. Jump up from a squat! To make it easier, reach up as high as you can. To make it harder, jump up and tuck your knees into your chest when you're at your highest point.
3. Land with soft knees.
4. Place your hands on the floor and jump your legs back straight into a plank position. To make it easier, step back one leg and then the other.
5. Jump back into the squatted position on the floor (phase 3). To make it easier, step one leg in and then the other.
6. Stand back upright.
Repeat for 30 seconds or go for repetitions.

In health,

Lauren

134/365 Know How to Point Your Toes

Friends and Fitness Enthusiasts,

I've already discussed with you proper running gait. Another component for having good gait is the positioning of your toes.

Note the angle of the left leg...you don't want to look like this!

The reason for this is to make sure that your knees are pointing forward, not in or out. Landing at an angle puts unnecessary strain on your knees but ultimately makes your hips and ankles suffer too. If you run like this, expect to feel pain. It may not be today or tomorrow but, I am feeling it now and it's not fun. For plyometrics, you should also keep your toes pointing forward. Whenever you land, you want to land with your toes forward.

When you run, imagine that there is a straight line drawn on the ground. You want to straddle that line as close as possible while you run. Two ways you can be sure to do this is by 1, driving your knees straight up and 2, planting your toes straight forward when you land.

So, keep the toes straight to make sure that your hips and knees aren't pointed inward or outward. If possible, run on a treadmill in front of a mirror to check your alignment.

In health,

Lauren

4/365 Give Plyos a Try-os

Friends and Fitness Enthusiasts,

Plyometric exercises are a great way to switch up your routine, get your heart pumping, and step up your game. These are exercises that involve lots of jumping, strength, and agility.

To start you off, here are two plyos that I enjoy doing:

1. Side Jumps on Box (2 sets of 10 each side (B), 15 each side (I), 25 each side (E))
- Find a bench, box, stable object with a flat top about 18 inches off the ground
- Position right leg onto object and left leg on the floor
- Launch yourself up in the air
- Land with left leg on object and right leg on the floor

2. Alternate Jumping Lunges (10 each side without jumping (B), 10 each side with jumping (I), 20 each side with jumping (E))

- Start with feet together

- Take a step back with right leg

- Lower your body down using your right leg until your left leg is at a 90 degree

- Explode from both legs up in the air

- Land with right leg in front, left leg back in the lunge position

- Repeat

B = Beginner, I = Intermediate, E = Expert

In health,

Lauren