….that is all.
The Power of the Medicine Ball
Consider making a medicine ball your next fitness equipment purchase. There are a ton of exercises that can be done with a medicine ball, especially now that the weather is nice! Aside from using it in place of a weight to do exercises like shoulder presses and triceps extensions, medicine balls can be thrown, bounced, and balanced on for high intensity core work. Try chest passes, overhead throws, and oblique twist and tosses with an 8-15lb ball. Consider trying a set of pushups with your hands or feet on the ball. Finally, add a medicine ball to any abs exercise for a higher level of difficulty and increased burn.
If you’re looking for something new to add difficulty to your workout routine look into purchasing a medicine ball from any sporting goods store. A new addition to your fitness equipment could be just what you need to regain excitement in your workouts and avoid hitting a plateau. Search “medicine ball workouts” on YouTube for ideas on where to start!
Incorporate the Bosu Ball During Your Next Workout!
If you’re looking for a way to switch things up in the gym consider incorporating a BOSU ball into your regular lifting routine. You can stand on either side of a BOSU and perform curls, triceps extensions, shoulder presses and more while getting a great core workout at the same time! You can lay flat on the rounded side of the BOSU and complete chest presses and flies, or you can perform plank holds and pushups with your hands and/or feet/knees on a BOSU ball for increased difficulty. Try crunches on the BOSU for increased abs strength, or simply practice balancing on a BOSU with one foot at a time to strengthen weak ankles. Lunges and squats can be performed on a BOSU ball as well, and the possibility for cardio and plyometrics on a BOSU are endless.
Next time you’re in the gym give it a shot. Incorporating the BOSU is a great way to enhance muscle confusion as well as build core strength and stability. If you feel as if you’re in the habit of doing the same exercises all the time, add a BOSU to your routine for a slight change in intensity!
Contrary to Popular Belief…
…you don’t have to wait for something to start chasing you before you get out there and RUN!!! Check out www.roadracerunner.com to find a race near you! The site lists everything from “fun runs” to full marathons and you can search for races by location. Challenge yourself to reaching a new goal. Now is the time to try something different and get committed to a training program that keeps you on track throughout the summer. GOOD LUCK!!
Top 10 Ways to Burn Calories Outdoors and Have Fun at the Same Time
Now that Spring is here it’s time to consider some new ways to enjoy the weather and workout at the same time. In addition to walking, running, and doing pushups at the park, let’s take a look at some creative ways to burn calories while having fun in the sun!! The statistics below are based on a 160 pound person completing 30 minutes of activity.
#10 – Moderate Skating or Rollerblading – 182 Calories
#9 – Moderate Swimming – 221 Calories
#8 – Golfing (carrying clubs) – 221 Calories
#7 – Horseback Riding (trotting) – 235 Calories
#6 – Backpacking – 254 Calories
#5 Half Court Basketball – 298 Calories
#4 – Moderate Bicycling – 317 Calories
#3 – Touch Football – 317 Calories
#2 Canoeing (4mph) – 336 Calories
#1 Competitive Soccer – 365 Calories
Another Total Body Workout to Try!
When you’re doing a total body workout, it’s always best to start with the largest muscle group and work your way down. For that reason, we’ll start with legs and glutes by completing 15 bulgarian split squats on each side. Be sure to keep your front foot far enough out front so that your knee stays behind your toe as you dip down. You’re going to complete two sets of these on each side practicing active rest between sets by performing 30 seconds of mountain climbers.
Following your second set of split squats, go right into walking lunges with a twist. Be sure to twist toward the leg you step with. Complete 10 lunges on each side followed by 15 jumping jacks and 10 more walking lunges on each leg.
Move right into 15 chest flies lying flat on your back. Use a stability ball rather than a bench for increased core work. Complete a set of 10 burpees with a pushup in between your two sets of chest flies.
When you finish your second set of flies it’s time to move onto an upper back exercise. Complete two sets of 15 single arm dumbbell rows with each arm. Keep your core engaged throughout this exercise and complete 30 seconds of left, right punches with five to ten pound weights in between your two sets.
Now it’s time for some shoulder work. Complete two sets of 15 upright rows with a set of dumbbells. Be sure to keep your elbows out and pull the weights all the way up to your chin each time. Complete a set of 25 regular crunches between your two sets.
Continue on to two sets of 15 triceps kickbacks from the plank position. Be sure to complete 12 repetitions with each arm during both sets. Roll over onto your back and complete 25 straight leg lifts with your hands under your butt in between sets.
Finish up with two sets of 15 lying biceps curls with a resistance band or cable. Complete 25 crunches bringing your right elbow toward your left knee and vice versa in between sets. You’ve just completed a pretty challenging total body workout, give yourself some credit!!
30 Minute Total Body Workout
Perform 60 seconds of squat jumps. If you cannot handle the impact substitute regular squats.
Move right into 60 seconds of pushups keeping your hands wider than your shoulders.
Next, use a heavy resistance band to perform a minute of squats into low rows.
Move on to 60 seconds of plank ups. Add a regular pushup to the up position each time for an extra challenge.
Following your plank ups, complete 60 seconds of bench dips for your triceps. Try keeping your legs straight during this exercise. If you reach fatigue before the end of your minute, try to continue the dips with bent knees.
Standing with both feet on a moderate resistance band or one foot on a heavy resistance band, move right into a minute of curls. The key to this exercise is control. Make sure you’re not letting the band snap back down too quickly. Keep a nice, steady motion throughout the entire set.
Spike your heart rate with a minute of burpees. This is the fun part!
Finish up with a minute of bicycle crunches making sure to straighten your opposite leg completely out with each repetition.
Take a two minute rest and repeat the circuit two more times.
Interval Training
If you’re looking for a way to make your cardio program more intense, consider interval training. Most cardio machines have a “random” or “interval” setting. Next time you’re doing cardio at the gym try one of these programs out.
If you find that a given program is not the right intensity consider creating your own interval program. If you are on the treadmill, for instance, try running at a fast pace for 30-45 seconds followed by 60-90 seconds of a fast paced walk. Increase to a 1:1 ratio if you’re looking for higher intensity. A 2:1 ratio makes for an even tougher workout!
Interval training is beneficial in keeping your body challenged during a workout. The uncertainty of change, whether it be in speed, incline, or resistance, can take your standard cardio exercise to a whole new level.
Try implementing an interval program on the treadmill, stationary bike, stairmaster, elliptical, or rowing machine next time you’re in the gym for cardio. Depending on how hard you push yourself it can be a great way to ease into a new type of cardio or bring your typical cardio exercise to a much higher intensity.
Look Ma, No Hands!
The video above displays the potential aftermath of this equipment-free legs workout. It is entirely lower body and should be completed as a circuit. After you complete all five exercises once, take a 60 second break and start from the top. Complete the entire circuit three times and you can claim success! GOOD LUCK!! And hopefully you won’t become a statistic.
30 Split Squat Jumps
Perform 15 split squat jumps on each leg. If these are too tough for you, consider subbing squat jumps. If you need something non-impact just complete 30 body weight squats.
30 Alternating Lunges With Five Count Pulse
For this exercise you want to complete 15 lunges on each leg. Each lunge should be followed with five pulses as shown in the video. If you need a modification consider taking out the pulses OR simply taking one step out into a lunge and completing 15 pulses on each side.
30 Squats With A Hip Abduction
Perform 30 total squats with 15 kicks on each side. If you’re looking to make this exercise a little bit harder, place one foot on a step or a weight bench before squatting and kicking out with the foot on the floor.
30 Seconds of Box Jumps or Step Ups
If you’re doing this at home, box jumps can be completed on something as low as your bottom step. If you’ve got a picnic table or sturdy bench to work with you can use those as well. If you’re not ready for box jumps just complete step ups instead.
30 Sumo Squats
This exercise is good for men and women, alike. Keep a wide stance with your feet and make sure your toes are pointed outward. You can use a weight if you’re looking for higher intensity, but don’t feel like you need one to complete this exercise properly.
A New Way to Knockout Your Cardio
If you’re looking for a new and more exciting way to get some cardio in, consider trying a boxing class. Seek out a facility that has some knowledgeable instructors when it comes to boxing, kickboxing, or mixed martial arts. Finding such a location that boasts heavy bags is even better.
Not only are these classes a lot of fun, but in an hour long class you can look to burn anywhere from 600-1000 calories depending on how hard you work! While most facilities don’t allow you to bring in pictures of your boss or your boyfriend to tape to the heavy bag, boxing can still be a thrilling way to release the week’s aggression.
If you’re in the Columbus, Ohio area, check out a Title Boxing Club location in Hilliard or near Polaris, or the Sullivan Brothers Boxing Gym in Powell. I highly recommend either of these establishments for a great workout and a good time! Both gyms will allow you to try a free session before buying a package.
If you’re making some changes in your workout program, try one of these workouts and see what you think. You’ve got nothing to lose and may be able to implement something different into your fitness plan long term! As good as boxing can be for weight loss and total body toning, a few of these classes might turn you into a knockout!! (Sorry, it had to be said.)