Torture Tuesday–Burn the FAT!

I normally call Tuesday “Torture Tuesday” because I’m over the funk of Monday, and ready  to get crackin. For me, that’s good. For my clients? Well, you’ll have to ask them… 😉

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On Tuesdays, I teach at 7 am and at 5 pm. I thought I’d give you a breakdown of today’s 7 am class so that you can torch the calories at home! [You can also do this at the gym. No matter where you do it, the extra calories in your body are gonna tell you “Peace out! I’m outta here!”]

You’ll need a mat, a heavy weight [we used kettlebells, but you can use a dumbbell or a milk carton filled with sand… or kitty litter… hey, no judgement], a chair or exercise bench, and your water bottle. Please remember to stay hydrated!

You’ll be doing this workout in descending sets. Without resting at any point, you’ll do exercise A 10 times, exercise B 10 times, exercise A 9 times, exercise B 9 times, etc, all the way down to 1 rep of each. Without resting [or at least a very minimal rest], switch to the next two exercises.

A note on how to chose your weights today: you are stronger than you think. LIFT HEAVY!!!! That’s the key to torching the fat! I’ve added YouTube videos at the end to help you learn the exercises. Remember: form trumps reps!

Ready?! [The correct answer is: of course, Heather! Let’s go!]

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Warm up: walk/jog in place for 1 minute, followed by 20 second side plank each side. Repeat this for 5 sets.

Workout:

  • 10 Kettlebell swings, 10 triceps dips
  • 9 Kettlebell swings, 9 triceps dips
  • 8 Kettlebell swings, 8 triceps dips
  • etc… all the way to 1 Kettlebell swing [yes, it’s awkward], 1 triceps dip
  • 10 lunges left leg, 10 lunges right leg, 10 push ups
  • 9 lunges left leg, 9 lunges right leg, 9 push ups
  • etc… all the way to 1 lunge each leg, 1 push up

Cool down: high-knee march in place 2 minutes, 30 second plank. Repeat 3 times.

I recommend stretching your quads, glutes/hips, chest, and triceps after this workout.

Here are some videos, in case you have questions:

Your goal: do the “workout” portion of Torture Tuesday AS FAST AS POSSIBLE!!! Get the heart rate up, and keep it up, to get the most out of this workout! It’s fast and effective, so give it all you’ve got!!

If you lifted heavy, skip resistance training tomorrow. Stick with yoga and/or cardio tomorrow, so that way your muscles can heal. If you lifted light for this, you can do more light lifting tomorrow, as long as you don’t do the same exercises. Letting your body recover properly is just as [if not more] important the workout itself.

Have a killer Torture Tuesday!!! 😀

Buti Workout

If you read Shape Magazine, you’ve probably already seen Buti mentioned a few times. And for a good reason, too! It’s no joke! These workouts will seriously burn and sculpt!

And it only takes one look at Bizzie (the creator of Buti Fitness) to realize that she’s doing something right:

Keep in mind that Bizzie (whom I now refer to as The Blonde Wonder-Woman) is a very talented yogi, so all of her yoga moves are shown at advanced stages. Just do what you can, modifying when you need to. Please don’t injure yourself. 😉

Today’s workout:

Pick one of these videos to do. Follow it up by completing the other one tomorrow!

Now, get your mat, get your timer (if you’re doing Sculpt), your water, your Big Girl Panties, and LET’S GO!!!

 

<p><a href=”http://vimeo.com/45480883″>Sample BUTI Tone Workout</a> from <a href=”http://vimeo.com/user12458358″>Bizzie Gold</a> on <a href=”http://vimeo.com”>Vimeo</a&gt;.</p>

 

<p><a href=”http://vimeo.com/45480884″>Sample BUTI Sculpt Workout</a> from <a href=”http://vimeo.com/user12458358″>Bizzie Gold</a> on <a href=”http://vimeo.com”>Vimeo</a&gt;.</p>

 

So, how do you feel?*

*sexy, powerful, and totally kick-ass the correct answer 😉 But I’m open to other adjectives 😉

Muscle Blast Ballet and Jazzercise

Last night (Wednesday) I taught my Muscle Blast class at 24 Hour Fitness. Typically, we do a combination of ballet, Pilates, and yoga, with an emphasis on Pilates. As a ramp-up-to-summer, though, I changed it to a slightly different format for 4 weeks. Last night was session numéro un.

While keeping with pliés and curtseys and Pilates arm strengthening, I added in barbells. Oh yeah, I’m that mean. 😉 Plus, what’s a better way to get summer-licious than by making it core and ab focused?

a wide plié stance. And while we typically use chairs, we did not for this class.

Class started with a warmup of pliés, romanian dead lifts, overhead reaches, trunk rotations, more pliés. After that, 5 whole stinking minutes of planks and side planks (with hips dips and toe touches.) Then the torture fun began! Here’s my set list from class last night after the warmup and planks (spending 3:30 per exercise):

  • Curtsey Lunges
  • Weighted Mermaids and Pliés
  • Barbell: Romanian dead lift
  • V-arm circles, forward and backward
  • Barbell: Plié with overhead press
  • Barbell: Bridge lift

Then the last 20 minutes of class was all ABS!

  • crunches
  • bicycle crunches
  • bicycle 7-count pulse crunches
  • hat take-off
  • heels to heaven (straight leg reverse crunch)
  • Passé leg lift
  • V-sit knee pulls
  • V-sit crunchie frogs

the Passé leg lift

Followed by a quick stretch.

Conclusion?

Yowza!!!

I’m sore from last night’s class in my quads, glutes, and obliques. . . And I saw everyone’s facial expressions, so I’m guessing they’re sore, too! 😉 I get paid to torture people for a living! Can life get any better?! 😉

So this morning I joined my aunt, Robin, at Jazzercise. Monday was my first ever Jazzercise class, so I was excited to try it again (today was a different instructor.) And just like everywhere else, different instructors can teach the same thing but it’s a whole different class. That’s one of the reasons why I LOVE LOVE LOVE group exercise! 🙂

The class on Monday and the class today was the traditional Jazzercise class: floor cardio (both high and low impact) that’s dance oriented for 30 minutes, light weights for 15 minutes, and a cool down and stretch. I must say, I worked harder today than I did on Monday, but I’m thinking that it was because today had more complex choreography (though still simple: think along the same lines as Zumba, but not as twirly). I liked the routines more, so I put more energy into it.

this isn’t the class we did, but I totally wish it was!! Yeah, baby!! Grrrr! 😉

this gives you a general idea of what the cardio section of the class is like, tho

(HINT: the best exercise is not what’s a fad at the moment, but what you truly enjoy and are willing to put effort into.)

If you’re interested in trying Jazzercise, click here to search for classes and deals in your area!

My advice: try every form of exercise. Don’t give up on finding something active that you love to do! There’s something out there for everyone!!! And even if you’ve already found your passion, try new things anyways! It’ll keep your muscles activated and make what you love more effective!

So now I’m home, contemplating how I want to fix my breakfast/protein smoothie and ignoring the fact that I need to vacuum. 😉

true story! 😉

What are your exercise plans for today?!

What’s your favorite protein smoothie recipe?!