All posts in “Workout Videos”

10-1’s Workout!

Greetings squad! Today’s workout is a 10-1 blast! I absolutely LOVE this format! It gets your heart rate up pretty darn quickly. The burn in your legs kind of sneaks up on you. And all of this happens in a fairly short amount of time…which is why I chose this one today! I didn’t have a whole lot of time with my kids hanging on me! Summer has begun and for those of you with kids you know EXACTLY what I mean! This little workout can come in handy any day of the week! It’s even fantastic if you divide it and do one group of exercises in the morning and one later at night. Give it a try and let me know how it goes!

  • Push-up opposite arm and leg reach: I decided this was going to be my warm-up exercise. I was already fairly warm from running around half the morning but I needed to activate my core for the workout and this is the perfect exercise for doing that! In fact, anytime you need to engage your belly drop down and crank out some push-ups. The opposite arm and leg reach just ups the challenge. Do 10-20 reps total.
  • Breakdance kick and jump switch lunges: Here’s where the fun begins!! Do 10 breakdance kicks REALLY jumping your foot forward towards your hands and then kick the other leg under. If you stay back in your extended plank you won’t feel the total burn in your thighs…which means you won’t be working your legs as much…which means you won’t burn as many calories during the workout and for hours to come after the workout. After you’ve done 10 total breakdance kicks do 10 jump switch lunges. Make this big and beautiful as well. Really bend both knees as you get down in your lunge and then jump up big to switch your lunge. Do 10 total of these. After you’ve done 10 of each then do 9 of each, 8 of each, 7, etc. until you’re down to 1 of each.
  • Long jumps and mt. climbers: Same idea, do 10 long jumps and then 10 mt. climbers each leg. Then drop down one rep per set until you finish with 1 of each. Great cardio burner here!
  • Full sit-ups: Just to seal the deal in your core do 20-30 full sit-ups and you’re done!

That’s the complete workout! Not too bad eh? Try this workout and you can even come up with your own 10-1’s format. Burpees are fabulous, biceps curls work, and tuck jumps are always a winner too. Whatever you do this summer, don’t make excuses to not exercise. Get it in everyday! Some form of movement. Stay in the habit and get stronger while you’re at it. Maybe get the kids to join in the fun if you can! Let me know how it goes and stay tuned for the next fun workout! xoxo, Jenny

Sweating to the Music!

Greetings squad! Today’s workout is all about busting your ass, sweating to killer music and having a fantastic time doing it!! Seriously though, working out is hard–yes. But you can get into a zone with the right frame of mind and the right music to pump you up!! It’s probably pretty obvious but there are endless benefits to exercising to music. Some of them include:

  1. Music can be a good distraction from the pain.
  2. Music can make you work harder.
  3. Music can put you in the zone. Whatever that zone may be…a memory or visualizing you more fit and athletic.
  4. Music can help you keep a good pace.
  5. Music can change your mood and elevate it to a positive place.

Those are just a few of the benefits to listening to music. Well, I was fortunate enough to receive this amazing set of headphones from the generous people at 66 AUDIO . You can totally #sweatwirelessy with their fabulous bluetooth headphones and not have to worry about stupid wires getting in your way. That’s how I got through this tough workout. Here are the deets to this sweatfest and then I’ll share some songs that are pumping me up!

  • Plank jacks: Get in that solid plank position and jump your feet open and close. Engage your whole body here and don’t let your back sag at all! 30 seconds.
  • Jumping jacks: Seems easy enough right? After 30 seconds at a good pace you should feel the burn for sure here.
  • Side to Side Lunges: Another fab way to bust your butt. Really try and explode up to switch from each side lunge. Engage your belly throughout and stay focused–even if you might be losing yourself to some tunes. 30 seconds again.
  • Waist cinchers: Holy smokes! Every. Single. TIME! These kick my butt! These are especially challenging when you do them for 30 seconds…AND after all that other dynamic business you just performed.
  • Jump Switch Lunges High and Low: Do 4 explosive jump switch lunges from upright and then 4 jump switches from a plank position. That level change situation is so great for your heart rate AND it’s a nice shock to your metabolism. You guessed it, 30 seconds of this.
  • Tuck Jumps: What a way to finish this challenge! BIG, explosive, holding nothing back tuck jumps! I’ve been working hard on these and trying to tuck my knees all the way up to my chest. 30 seconds is KILLER!

That’s the workout! 30 seconds of each exercise. Try for at least one time through and then of course if you can do more go for it! You will be THAT much stronger and THAT much more bad ass!!

Some music that I’m loving these days and that get me through kick butt workouts like this are:

  1. “Riot” by Wiwek. This one is SO motivating! I play it in my bootcamp classes and I can see the changes in everyone’s energy levels. Even my 2 daughters love to listen to it on their way to soccer games. Good stuff.
  2. “Febreeze” by Skrillex & Diplo. First of all, this song makes me laugh. Second, it swears a lot so be aware of that. Sometimes 4-letter words put me in a different zone. Just saying. My classes love this one too ;-).
  3. “Soy Yo” by Bomba Estereo.  I heard this on a Target commercial and fell in LOVE right away. My classes AND my girls request this song now.

So tell me what you’re digging these days!! Give this workout a go, check out www.66audio.com for some hip headphones and let me know how it goes! Until next time! xoxo Jenny

Home Sliding Workout!

Greeting squad!! Today’s workout is all about sliding! It’s a super intense core workout–which I LOVE! But it also targets the hamstring and gluts as well as your whole upper body. All you need for this workout is some glides or furniture movers, socks can work well if this surface is slippery enough or some towels can work beautifully too! Here are the details!

  • Push-up to crow to a jump back: You’ll need to do this one on a slippery surface with good socks. It’s super hard, I know. But very satisfying once it’s done…and pretty fun to do. I know I’m a little sick that I find pleasure in challenging exercises. Get into a fairly narrow push-up so you’ll work your triceps a little more. Do a push-up and then point your feet so you’re on the tops of your feet. Slide your legs forward really scooping out your abs and then get into crow pose (where you balance your knees on your upper arms and lift your feet off the floor). After you find a little hold, jump back into your plank again. Modifications: do your push-up on your knees, still try and slide in because it’s fun. If you can’t do a crow pose make contact with one leg at a time on your arms, and you can always walk your feet back to plank instead of jumping them. Go for 8-12 reps of these.
  • Swively “L” sit: I saw a variation of this on Instagram. You gotta love Instagram for all the crazy strong people showing crazy strong exercise variations. I placed my feet on a towel because my socks couldn’t slip quite enough. Sit on your bum with legs out and feet on towel. Press hips up off the floor and then swivel your legs in like a figure 8 and back out. Holy smokes! Your core will be talking during this one for sure! I even got a good muscle cramp in my abs. Love that business!! If you can’t do this, keep trying AND even do one leg at a time. Still too difficult with bum off the floor then just stay seated. You should still feel the love in your belly. Try for reps of going out and in.
  • One leg slide forward to one leg lift:Another kick butt challenge. I guess I can stop saying that ;-). Get in a plank with one leg lifted off the floor and the other leg on a towel or slider. Slide your leg in and lift the other leg to the sky. When you lower back to the start bring that lifted knee to elbow and really scoop your belly out. Repeat it all again for 6-10 reps then do the other side. YIKES! I don’t know how to modify this. Maybe do less reps and just do your best!
  • Hamstring slides: On back in a bridge pose with feet on glides, lift hips off the floor and then extend and bend your legs out and in. Pull those hips up higher every time and really crank into your hamstrings. Do 15-20 reps here.
  • Arm press forward: This is a great one and doable for everyone. Difficult for sure, and everyone’s range of motion will be different but everyone can give it a fair shot. On knees with hands narrow out in front on towels or sliders. Slide one arm forward as far as you can and bend the opposite arm to lower yourself down. Return to start and do the other arm. Keep your abs scooped out and even a bit of a tail tuck. You can squeeze through your gluts to keep your back out of the exercise. Do 10-20 reps total here.
  • Sliding push-ups: Each hand on a towel or slider, lower down to a push-up on knees or toes sliding towels out to the sides and then back together as you lift back up out of push-up. This one is awesome for your arms AND your abs! Try for 10-15 reps here.

That’s the workout! Try to do all the exercises at least one time and then if you can repeat for another round or two all the better! Have fun and let me know how it goes!! xoxo Jenny

At home workout!!

Greetings squad! I’ve got another kick-ass workout that you can do at home, the gym, while traveling, at the park, on a hike, at the mall…you get the picture! All you need is YOU! A little motivation, a little time and you are good to go!

If you’re new to my site and my workouts you might not know how much I love interval training. Intervals are by far the fastest and most efficient way to shock your body and take your fitness to the next level. I do love all types of fitness training but I’m mostly excited about exercises that take little to no equipment, exercises that work more than one body part at a time, and exercises that you can throw into any part of your day to give yourself that extra metabolism boost. The workout I have for you today takes care of all of that business!

For the intervals today you can do an every minute on the minute format (EMOM). I’ll explain the exercises below. The idea is to complete all the prescribed exercises in less than a minute’s time and then recover for the remainder of the minute if you have some seconds left in that minute. Once that next minute starts you need to get right back at the first exercise and go through them all again trying to beat the minute. The repetitions are low so even though you’re going for speed in trying to accomplish all the reps before the minute is up, don’t forget about quality of movement. Give each exercise all you’ve got so you can get the most out of the workout. Here are the exercises my friends:

  • Long jumps: Five beautiful long jumps. Really push yourself here. No easy jumps, go further than you ever have. If you don’t have enough space for five complete long jumps do five beautiful squat jumps by squatting down low and then jumping up as high as you can.
  • Jump switch lunges: Ten reps total here. Every time you jump into a lunge that counts as one rep. Get as low as you can in each lunge, aiming that back knee for the floor and then explode up to switch to the other lunge. I was SO tired when I filmed these. Not my best jump switches after teaching bootcamp–but you get the idea.
  • Push-ups: Five perfect push-ups here. Keep your whole body solid and lower all the way down and up. If you need to lower to your knees to bring your body all the way to the floor please do so. Again, quality of movement.

That’s the workout! The ultimate goal for this workout would be to do this for 12 minutes. Of course if you don’t have 12 minutes do what you can. Maybe 8 minutes now and then if you have time later do another 5-8 minutes. The more you move the more calories for the day. Not only do you burn calories in that moment but your fire stays stoked for hours to come while your body tries to recover.

Good luck! Let me know how it goes and have a beautiful weekend!! xoxo Jenny

Plank and Core Workout!

Greetings squad!

Today’s workout is all about the plank and core work! I didn’t have much time to do an extra full body workout today after teaching and personal training BUT I had just enough time to throw in some plank and core work. And it was a beautiful day so I had to spend as much time as possible outside with my puppy!

If you have a little extra time today and any day you should always try for a little more core work AND plank work. After all, a strong core is the foundation to all movement. Push-ups are by far the best total body exercise so doing a little plank work each and everyday will help you perfect your push-up as well.

For today’s workout let’s use a stop watch and do each exercise for thirty seconds each.

  • 4-point Power Plank: Get in your solid plank and engage every part of your body. Pull those abs in super tight and lengthen your spine. Keep your focus forward and shoulders over your hands. Pull each knee side to same elbow, then knees under, then knee to opposite elbow, and then extend each leg up and back. Keep cycling through this for 30 seconds. Rest for 15 seconds before moving onto the next exercise.
  • Bicycle abs: Pretty self-explanatory but I am a stickler for a good looking bicycle. Really lift your body and twist trying to bring opposite elbow in contact with knee. Extend your other leg out strong and of course pull your abs in the entire time. Do this for 30 seconds and rest for 15 seconds before moving on to next exercise.
  • Push-up step wide: Back in that solid plank, do a perfect push-up and then step your leg out wide aiming towards your hand. This exercise is so great for your whole body. Really think about keeping your abs tight and then work your hip flexibility by stepping your leg out wide. Again, 30 seconds with 15 seconds rest.
  • Wide Mt. Climbers: Keeping that hip flexibility in mind do your mt. climbers with your legs stepping out wide. 30 seconds on and 15 seconds rest.
  • Full Sit-ups: Back on your back with your hands behind your head if possible and perform full, quick sit-ups for 30 seconds. Of course if you can’t quite get up all the way with your hands behind your head you can extend them out in front of you.

That’s the workout! After you complete the whole workout try for another round or two. Enjoy that burn in your belly right now and a stronger core for days to come!! Until next time, cheers!! Jenny

Workout outside!!

Greetings squad! It’s been a while since I’ve posted…for any of you who care ;-). I was out of town and then busy getting back into the swing of things. But I’m back and almost acclimated to my regular schedule!!

It has been beautiful weather here the past couple of days! I know the weather is supposed to turn in the next couple of days for the worse but I’m hoping it changes its mind and decides to stays nice and pleasant. I’ll take nice weather when ever I can and today was outstanding!

It is always a fabulous idea to get a little more movement into each and everyday. Not only do you burn more calories that specific day but you tax your muscles  which in turn burns more calories while at rest! Who doesn’t like the thought of burning calories while you sleep? I also love the saying “A body in motion stays in motion”. The more we move the more our bodies crave movement. Movement and exercise are the keys to health and longevity. Of course eating right and getting enough sleep are very important factors, but the more we make exercise and movement a priority the more we are capable of doing the rest of our lives. The whole use it or lose it concept you know?

So take a few extra minutes today and move a little more. If it’s beautiful weather get outside and try some of these exercises. Your body will thank you today and for years to come!

  • Walking lunges: Find a good stretch of space and do some walking lunges. Really try to bring your back knee to the floor and push up strong through the front leg. Engage your abs the entire time and use the back of your leg to lift up out of a low lunge. Try for 20 lunges…so if you don’t have a lot of space to work with keep lunging until you reach 20 reps.
  • Traveling push-ups: Again, in that big open space get into your push-up position. Do a push-up then travel your plank to the side. Repeat for 10 in one direction and then reverse your direction. If you don’t have a lot of space do a push-up travel to one side do a push-up and travel back. Do 14-20 reps of this.
  • Burpees: The best exercise out there. Yes, quite possibly one of the hardest, but definitely one of the most efficient. Big jump up bringing arms over head, clapping at the top, drop down to your push-up, jump in strong to get back up and do it all again! 10 reps of this.
  • Jump switch lunges: Another fabulous and efficient exercise. Jump into a beautiful lunge then jump up to switch lunges. Do 20 reps total of this.

That’s the workout! If you have time do all the exercises more than once. Get outside, get moving and improving and live life to its fullest!! Until next time, cheers!! xoxo

Jenny

Wednesday Workout-AMRAP!

Greetings squad! Today’s workout is an AMRAP! As many rounds as possible in case you’re not familiar with that term. It’s a cross fit term and it’s a great way to really bust your body, get your heart rate up and tax all your muscles. They can be a little sneaky at times too. This one is sneaky because after you do one round you think, “this isn’t that bad”. But soon after that first round you see where your weaknesses are and where you start to slow and fatigue. Another fabulous thing about this workout is it doesn’t require any equipment! Yay! We all love that.

I was talking yesterday with someone about a friend of hers who is quite overweight. She asked what the best and first thing her friend could start doing. My answer, MOVE! If we all commit to moving a little more everyday we can combat weight gain, improve our fitness level and do what are bodies are meant to do! They are NOT designed to sit all day! In fact that is the WORST thing we could be doing! I could be preaching to the choir here since you found my website but share the message of moving more. Get friends and families a fitness tracker. It is a fantastic way to check in with how much you actually move or DON’T move in a day and set goals from there.

My other hope for myself and my clients is that we all become more able-bodied. To me, a true sign of health and fitness is someone that can do a lot of different things. And they don’t have to be huge and magnificent things but even everyday things. Walking, getting up and down from the floor, running up a flight of stairs, balancing on one foot. The more we try different movements that are challenging the more able-bodied we become. The better we age and ultimately the more we enjoy life! So try this challenging workout and do your best! Really push yourself with each round, modify where you need to and get more movement in each and everyday! It WILL pay off!

  • Burpees: Of course! My favorite. Jump up high and clap your hands over your hand, drop to the floor and do a push-up. 3 reps of this.
  • Jump switch lunges: Jump into a lunge REALLY bringing the back knee to the floor. Jump up and switch sides. 6 reps total of this.
  • Push-ups: Back on the ground for your perfect push-ups. Start on your toes in the first round and then of course if it just isn’t possible for you to do a push-up from there drop your knees down. But don’t lose your core on these! 9 reps of this.
  • Squats: Stand back up with feet wide and toes a little turned out and drop down into a low squat. Try to keep your speed up but really get a good range of motion. Remember to bend from your knees first NOT your waist. 12 reps of this.

Those are the exercises. Now what you’re going to do is go through these exercises as MANY rounds as possible for 3 minutes straight. Bust through it and keep going until that 3 minutes is up. If you have time–which we all do right ;-)? Rest for one minute and then do it all again for another 3 minutes. If you don’t have 3 more minutes in you do 2 or even 1 but go for it! You’ll be stronger, happier, younger and more able-bodied! Until next time! xoxo Jenny

Wednesday Lateral Movement Workout!

Greetings squad! Today’s workout is all about lateral movement. It’s so important to workout in all planes of motion. Forward, backwards and laterally. So, today’s workout is all about lateral movement! I’m not going to lie either, it’s a bit tough :-/. But I think pretty fun. Of course, that’s how I get my high in life–really pushing my body beyond what I think is possible.

When it comes to moving in different planes of motion I know for myself, and several people that I teach and train, moving side-to-side or lateral movements as we’ll talk about today can be pretty tough. It is especially tough on your coordination. And I really find myself challenged on one side of my body more than the other. I hope you find this workout a good challenge for you and that you’ll learn something new about your own comfort zone and movement abilities. Do your best. Modify if you need to and then set some goals to get a little more lateral movement in your workouts. ENJOY!

  • Push-ups side-to-side:Get in that solid plank/push-up position. Do a push-up then travel in that plank to the side. Do a push-up then travel back to the other side. Do 10-20 total reps of these
  • Lateral lunge hop:Step out to one side in a lunge, really bending the leg you’re going towards and keeping the opposite leg stick straight. Once you get to the depth of your range push off the bent leg and hop back to the start. I hope that made sense. Of course watch the video ;-). Do 10-15 reps each leg.
  • Single leg side hop burpee:Standing on one leg leap sideways, also know as a skate leap. Drop to the floor to do a push-up STILL on that one leg. Pop yourself back up and switch standing legs. Leap the other way and do the push-up business again! Do 10 reps total of these.
  • Lateral tuck jumps: Power yourself in a big jump to the side bringing your knees up in a tuck position. Do 20 reps total of these.
  • Lateral hop onto couch:Stand sideways next to a couch, stable chair, or stool and jump up onto that bad boy. This will feel trickier on one side. Especially if you find a challenging piece of furniture to jump up onto. Do 10-15 reps each side.
  • Lateral plank hop burpees:Back in that solid plank, push-up position, jump yourself to one side, then back, then jump feet in towards hands and jump all the way up. Get back down in your plank and do it again. This one is super challenging, but pretty fun because you’ll feel like some other animal or insect for a minute. Do 10 reps of these!

That’s the workout! Give it your best to get through it all one time and then of course if you can repeat it two or three more times you’ll be stronger for it! Have fun and I’ll see you all soon!! xoxo Jenny

Wednesday Workout-Fit Bod Blast!

Greetings squad! I saw a fabulous quote today on Spartan’s website, “If you’re going through hell, keep going.” This quote is by Winston Churchill and I can’t think of a more fitting quote for me today. Today has been a little rough for me–no big deal in the grand scheme of things but I really needed to burn off some steam so that’s what today’s workout is all about. It’s a fit bod blast of sorts. If you already feel like you’re going through hell, why not just bust your butt a little more and really sweat it off! Today’s workout is timed intervals of 30 seconds each. A little up, a little down and a whole lot of total body burning. I hope you like the workout and can bookmark it for those days you just need to blast off some energy. Here we go!

  • Burpees: Duh! What better way to burn off some steam?!
  • Full sit-up with feet up: Place feet on couch or chair and crunch all the way up to touch your ankles. If it’s too hard then you can do regular sit-ups with feet down.
  • Mt. Climber’s: Pretty self-explanatory. Of course if your wrists bother you then do these on your elbows.
  • Split squat power hop: My new favorite one ;-). Really power up your front foot and try to even touch that foot. 30 seconds per leg.
  • Opposite arm and leg twisted reach: Try not to touch your hand or foot to the floor. Super tricky balance but so fabulous for your core and upper body. Can do this on elbows if needed. And of course you can touch if you’re totally struggling.Try for 30 seconds each side.
  • Plank hop to chair: Get pretty stretched out here with only just enough room for your feet to touch the chair. This way you really get your core, arms and heart burning. Enjoy the hell!!

That’s the workout my friends! Try to do this whole thing at least one time and then of course if you have more time do it all again!! Have a fit bod blast and I’ll see you soon! OH! Stay tuned for my AB DECK coming soon! It’s gonna be awesome! And if you haven’t checked out and followed me on Instagram do that right now and join my #absinapril challenge! xoxo

Wednesday Workout-Glut Activation!

Greetings squad! Today’s workout is all about the gluts, the booty, the butt, your back side, however you want to say it! We all have it so it needs to be worked! 

Often times people associate glut workouts with changing the shape of your butt so it looks better and not necessarily the function of your gluts. Yes, it is nice to have a booty that is firm and muscular but there is SO MUCH more to a strong back side! The stronger your gluts are the higher you can jump, the faster you can run, the easier it is for you to balance on one leg, the bigger steps you can take up and down, and the more endurance you have in running, biking and several other cardiovascular exercises. Often times men don’t do “booty” workouts because it is sold to make it LOOK more appealing not necessarily how it supports other workouts and athletic endeavors. Strong gluts are great for preventing injuries in the lower body AND the lower back as well. I could go on and on!!

With that being said, here is the Wednesday workout all about GLUT activation! My hope is that with these exercises you don’t go through the motions but your really focus on what you are working.  Really take the time to squeeze your gluts and move with intention. 

  • Bridge glut squeeze: On back with feet firmly planted and knees bent. Put more weight in your heels and lift your hips up squeezing your gluts like crazy. Hold for a moment at the top and squeeze even more. Lower down and do it again. Do 10-20 reps.
  • Single leg bridge: Same idea but with one leg off. Do 10-20 reps per leg.
  • Heel squeeze prone: Laying on belly resting forehead on hands, knees bent and heels squeezing together. Keep that connection of your feet and squeeze your gluts to lift your thighs off the floor. Do 20 reps.
  • Single leg dead lift and pulses: Standing on one leg, hinged at waist with other leg extended out really engaged. Lower down with control and half way back up pushing through your gluts. Do 10-15 of those. Then pulse extended leg 15 reps and standing leg 15 reps. Repeat on other side.
  • Squat jumps: Straight forward but try and power through your gluts and really extend your legs fully. Do 15 reps.
  • Step up with back kick: On bench or couch, step up with one leg and kick and extend other leg back squeezing through your gluts. Alternate legs for 20 reps total.

That’s the workout! I sure do hope your gluts are feeling the love!. Go through this complete workout one time and if you have more time repeat for another one or two more rounds. Let me know how it goes and I’ll see you Friday!!

OH! I’m doing an ABS in APRIL challenge starting on Friday! Check out my Instagram feed for more details and a chance to win some swag! If you’re not following me on Instagram do that NOW! xoxo

NEWPRODUCT
• Pair with any Bod Squad on Deck
• Use Individually for an amazing AB workout
• Toss in your gym bag and enhance all of your workouts
• Give as a gift show someone how much you
AB-solutely love them