7.12.2011

My Fav Workout Exercises

It's Tuesday--"Make everyday a cloud nine kinda day"
....thank you Pinterest for that lovely quote.

Today I'm going to share some of my favorite workout exercises with you...don't jump and down with excitement all at once. The original plan was to have Billy video tape me while performing them, but that idea got quickly nixed when life got way too busy this week and now I have bruises up and down my entire right leg (due to my soccer game last evening where a guy barreled right into me.) I wanted to scream at him and tell him that the bruises I will develop will not be flattering in my bathing suit attire for the pool on the weekends, but I let him off the hook.

So, if you want to picture me doing these moves just for an extra dramatization, be my guest. Who knows, maybe next time I share I will have some videos for you all.

Do these moves and you will feel the burnnnnnn. Most of these exercises you can do without any equipment. I have compilled this list of favorites from multiple sources but mainly from my fav Tone It Up girls, Jillian Michaels, and Bob Harper. You all know my love obsession for all of them.

Please remember that you can always type in the name of the exercise to mr. google and find multiple videos/descriptions showing how to perform it, in case I don't do a good enough job doing it. :)

HERE WE GO. 1, 2, 3...GO!


#1. The Traveling Pushup

1. Get into a push up position with both hands on the floor under your chest. (pictured-on your knees, but YOU can do them on your toes because I know you are that powerful)
2. Move your right hand, and place it at a diagonal from your left hand. Your hands will now be staggered, and you will now be at a slight diagonal.
3. Perform a push up in this position.
4. Move your right hand back to the center. Now move your left hand out to a diagonal and do a push up. Do 12-15 reps, 2 or 3 sets depending on your level.

Both hands in center
Both hands in center
Right hand out to side and diagonal from left hand
Right hand out to side and diagonal from left hand
Do a push up
Do a push up
Return to center
Return to center
And repeat on opposite side
And repeat on opposite side

#2. Kick It - LOVE these.
Tone It Up girls Self Magazine workout: works abs, triceps, back, thighs, butt.
Lie faceup with your knees bent, arms down. Push your arms against the ground and straighten your legs directly over your hips, toes pointed, to start. (Wobbly? Brace your lower back with both hands throughout.) Extend your right leg behind your head, keeping your left leg straight up (as shown). Return to start. Repeat on the opposite side for 1 rep. Do 12 reps.


#3. Side Plank Raise

To start the exercise lay in a side lying position. Keep the elbow directly under the shoulder.  Your top knee should be over your bottom knee.  Your top foot/ankle should be over your bottom foot/ankle.  Align your body so a straight line could be drawn from your ankles through your knees and hips all the way up to your shoulders. Under control, slowly raise your hips/pelvis and knee off the ground straight up to the ceiling.
To progress this exercises, raise your top leg up without arching your back.  Perform 2-3 sets of 15 repetitions under control on each side. 



#4. Bridge Burner

Works back, chest, butt, thighs, hamstrings
Lie faceup with your knees bent, a weight in each hand. Lift your hips as you extend your left leg up and straighten your arms above your chest, palms facing each other, to start (as shown). Lower your hips and leg to the ground and dumbbells out to sides (hovering just above ground). Return to start. Do 12 reps. Repeat on the opposite side.


bridge burner


#5. Plank rows with leg raise

Start in plank with weights: I'm lucky this girl decided to post her pictures...



Lift then return to start:



What is missing is the leg raise. After you return your hand to start, lift the same leg up into the sky to work your butt, then switch and do the same thing on the other hand/leg. I think the leg raise adds a lot to this exercise!


#6. Jumping Lunges

I was first introduuced to these bad boys during Jillian's 30 Day Shred
...they are NO JOKE.



"Do it!!"

A. Stand with your feet under your hips. Take a large step with your right foot. Sink down into a lunge, forming right angles with both legs.
B. Spring upward, launching both feet off the floor, and switching positions with your legs so your left foot is in front and right leg behind. Land and sink down into another lunge. Alternate your legs again, to complete one rep.




Finding a picture of this exercise was difficult. Just read above like it says and do a regular lunge and then explode off the ground with both legs switching positions with your legs then land and sink into another lunge. These will hurt oh soo good.

#7. Mountain Climbers

This is probably my least favorite exercise simply because it is the hardest for me to do!! It strengthens your core and your abs and helps you burn fat quick.

1. Begin in a push-up position (arms lined up with the chest, legs extended out)
2. Make sure to keep the head in line with the body and the stomach muscles contracted throughout the range of motion.
3. Start the movement by bringing the right knee to the chest and back to starting position.
4. Quickly alternate to the left leg and continue this movement for a timed period (anywhere from 30 seconds – 5 minutes).





That's all for today, folks!

Now get to doing these exercises today and let me know if you like 'em or hate 'em...EVEN BETTER! :)

Before I leave ya ~ this is my recent favorite workout video from the Tone It Up girls that was featured in Self Magazine. You will see one of thee moves in this video.




Here's to trying getting KILLER bodies ;)



16 comments :

  1. i'm going to try some of these out for sure!

    thanks for sharing!

    ♥elisabeth

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  2. Ooo all such good ideas! I need to step up my workout routine stat!! Wish you could just be my personal trainer!! :)

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  3. Thanks for sharing these! I've been doing most of these moves in an awesome boot camp!

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  4. thanks for sharing!!

    xoxo, chrissy from the perfect palette

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  5. These all sound amazing! :) Now can you send Jillian to my house so she can yell at me until I do it! hahahahaha

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  6. Oh man! I need to tackle some of these moves with my (sometimes) daily workouts! Tone it up girl!!

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  7. Okay, I'm trying all of these today. I used to do those jumping lunges for dance team. Feel the burrrnnn. You're right, they are no joke.

    I like mountain climbers... for the first two minutes, haha. Thanks for posting these! Just think, you're helping us all get into better shape :)

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  8. Love this. And you are right...30 Day Shred jump squats? No joke.

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  9. these are great workouts! you make me want to start doing them as soon as i get home from work, so i will! wanna look nice and toned. thanks for sharing these. meg

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  10. Liking these exercises... my most hated exercise are TNT's (some call them burpies, I call them TNT's). If you've never tried it, you do a push up, then without putting your knees on the ground, pop up and jump straight up with your hands up in the air, then hit the ground to do another push up. (If you've ever played volleyball or know anything about the sport, it's just a push up and block jump; that's the best way to explain it).

    Thanks for sharing!

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  11. The Tone It Up girls have great ideas of workouts and recipes! They're great inspiration!

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  12. Thank you so much for sharing! I need these to get my booty in shape..keep It up girl :)

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  13. you know, I love this post and hate this post. LOVE it cause I KNOW I need to work out and get in shape, HATE it because I KNOW I need to work out and get in shape and its just so dang HARD!!!!!!!!!!!!!! UGH!!!

    BUT those pics were hot. I wanna look like that. and you.

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  14. I seriously need to try some of these moves! I need to get.in.shape!!

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  15. Can't wait to try these out & here is a big thanks for introducing me to the tone it up girls... I have been seriously missing out!!! :]

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