FitFriday #20: Cardio + Core

Hello and hey, it's FRIDAY! 

AND less than a week away from Turkey Day!

I tend to save all of my workouts on OneNote on my phone, makes it REAL easy if I want to be lazy and not come up with something to do either at home or at the gym for the day. Here's a workout I pulled out from January of this year, put it to use again this Tuesday morning and figured I may as well share it!

This is a Tabata-inspired workout, but rather than the typical 20-second work intervals we're doing 30 seconds. :) I love high-intensity work. It's a great metabolism booster, plus this workout only takes about 30 minutes! Get a good sweat to burn off that extra dessert you're going to have at dinner Thursday! ;) 

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FitFriday #19: WE LOVE CARDIO!

Most of the time my cardio is 20-30 minutes of intervals on the elliptical with the occasional sprint session on the treadmill or outdoors. Unfortunately, running long distances (over 1/2 mile) is out of the question with my chronic knee pain. :( 

Every now and then I like to mix it up with a high intensity cardio circuit (like the one I'll be giving you today) and it's always the most challenging, and the most rewarding, cardio session I do. It's something that I hope to be adding into my training on a regular basis in the near future. So, for those of you that are sick of the boring repetition of the treadmill or elliptical, or just love the challenge of high intensity work, check out this cardio circuit!

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FitFriday #18: Jump Rope Workout - Zen Dude Fitness

Happy Friday!

If you have taken one of my circuit classes before, you know how much I LOVE jump rope. With my ongoing knee issues, I have taken advantage of jump rope more and more as a means of cardio activity. My love of jump rope started at a young age as it was introduced in my elementary school P.E. classes and I still can't get enough.

There are great benefits to jump rope. What are they, you ask...find out in this short video.

Also, you may have heard me mention before that I enjoy listening to podcasts. Being a student with an hour plus commute, I needed something more than just the radio and podcasts were a great way to gain some extra knowledge without taking up extra time. Multi-tasking. (I highly suggest taking advantage of podcasts!!!)

In a recent podcast, I learned about the Zen Dude Fitness creators and how they base their fitness regimen mainly on jump rope. Immediately I was interested and had to check out the site. Check out the podcast here! (Episode #113)

The Zen Dude Fitness site has awesome videos of workouts. Definitely take some time to check those out!

A few weeks ago I tried out one of their upper body and jump rope workouts (killer)! See that here. Then I decided that this site and one of their workouts would be great to share with you! So, here's a basic jump rope workout that I did this week. (Instructional video below). 

-20 sec – jump rope – regular bounce
-20 sec – jump rope – feet front to back
-20 sec – jump rope – feet side to side
-20 sec – jump rope – front straddle
-20 sec – jump rope – regular bounce
-20 sec – jump rope – feet front to back
-20 sec – jump rope – feet side to side
-20 sec – jump rope – front straddle

***repeat circuit 3x resting 1 min between circuits and 10 second break between each 

**To make things a little more advanced try taking out the 10 second rest

If you're not all that familiar with jump rope, below are a few links that will help you get started!

How to Jump Rope - 6 Basic Steps

What Jump Rope Should I Buy?

10 Best Jump Rope Moves for Beginners

 

As I mentioned before, I love jump rope and its a great way to get in shape. I hope you enjoy the workout.

Have a Happy Thanksgiving!!