Toned in 20! Day 6!!

Hey guys! 

Super proud of everyone that has participated so far!

Hang in there, keep those summer goals in mind!

Today's workout: 

1. Sumo squat jumps x20

2. Split squat jumps x15 ea- make sure you keep your weight in your heel when you go down into the split squat!

3. High plank hip extensions -> push-up (x10 pushups)- make sure your hands are directly under your shoulders, not out in front- maintain pelvic tilt!

 

4&5. Low plank w/ one elbow and one hand with elbow at 90 degrees (L&R :30 hold ea)- press into the ground with your palm- you'll really feel your triceps, shoulders, and chest working, keep your pelvic tilit! 

 

6. Sit-up alt. toe touches  x20 ea, make sure you don't arch your back at the bottom! 

7.  Bicycles- x 20 ea, flat low back

8. Bent knee Ab wipers x20 ea way, flat low back! 

x2 :)

Toned in 20 day 4!

Hey guys! Here's today's workout!  

Congrats to everyone who did yesterday's, I know it was a toughie! 

 

:45 on/:15 off x2

1. Side bends- elbows as straight as possible, pelvic tilt! Don't let your back arch!

2. Squats with arm raises- weight in your heels, core tight! Squeeze your gluts together at the top!

3. Jumping Jacks

4. 90 degree squat jumps- leave out the jump if your knees are bothering you! 

5. Push-ups (standard and modified examples provided)- make sure to maintain pelvic tilt! 

6. High plank knee to elbows- slow controlled movements to target your obliques!

7. Elbow plank hold- squeeze your gluts and maintain your pelvic tilt! Keep your shoulders directly over your elbows

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8. Russian Twists - if your back feels strained, perform with your feet on the ground! The farther back you lean, the more challenging this exercise is.

Have fun :) 

Toned in 20, day 3!

Hey guys!! 

Wooo it's day 3!!  

Make sure you're stretching lots, and if you haven't been workkng out, take these workouts at your own pace (but push yourself)!  

 

Today I'm posting myself running through the workout! 

Today we are doing 4 super sets of 10/20

burpees x10, squats x20

Push-ups x10, towel knee tucks x20

Half Turkish get-upss x10 ea side, single leg bridges x20 ea side 

Body saws x10, chattarunga x20

x2  

:) 

 

Toned in 20! Day 2

Hey guys!! 

Awesome job to everyone that completed day 1!! 

Below is todays workout: we are following the same structure today, :45 on with :15 between exercises, two times through.

Tomorrow I will be uploading a live video doing the workout with you guys!  Sorry for the late post today, my flight back from the Isagenix conference in New Jersey was delayed!  Going forward all workouts will be posted by 8am :) 

DAY 2:

 

1&2: Reverse lunge to kick (right and then left): make sure you are keeping your weight on the front foot heel on the lunge, we want to target that booty and avoid knee injuries!

3. Side to side lunges: again, make sure you're keeping your weight on your heels, imagine you are sitting back in an imaginary chair!

4&5. Curtsies (right and then left):  again, you guessed it, weight in your front foot heel!  The first portion of this video is the basic curtsy, the second portion adds a hop for increased difficulty!

6&7. Storks (right and then left):  think about elongating your body rather than trying to lift toward the ceiling!  Keep your core tight, back flat, and weight in your heel!  Your upper body and your back leg work as counter balances, so think see-saw, they move together!

8&9. Windmills (right and then left): when your right arm is in the air, your right leg stays totally straight and your left foot is turned out!  Look up at your hand throughout the entire exercise, and focus on pushing your hips forward and squeezing your gluts at the top!

10. Corkscrews:  keep your low back pressed firmly to the ground, you can put your arms overhead and hold onto something stable.  Alternate twisting right and left for this workout.

Have fun, and remember, listen to your body!  If anything feels like it is hurting, don't go as deep into movements.  

Feel free to message me with any questions/concerns!! 

You're one step closer to that bangin' summer bod!

Toned in 20! Day 1

Hey guys! So excited for #tonedin20! Check our Facebook page every day for the next 20 days for a workout of the day!  

Post a selfie doing the exercises of the day each day to win a prize at the end! 

Each workout will be a little bit different, but they will all target your arms, abs, butt, and legs to get you bikini (or swim trunk) ready!

 

TODAY'S WORKOUT: 

10 exercises.....

:45 per exercise/:15 break in between

x2

 

1. Mountain Climbers!  

Focus on maintaining your tempo throughout the whole :45. Keep your core tight and keep your shoulders square over your hands. 

2. Plank with hip extensions

Focus on maintaining your pelvic tilt- so no sagging in your low back and no arching when you lift your leg!  This exercise is meant to work your booty and your core! 

3. Squats

Focus on keeping your weight on your heels, chest up tall, tight core!

4. Sumo Squats

Wide stance, toes turned out, chest up tall, shoulders back, tight core: working your inner thighs and booty!

5. Reverse sit-ups

Slowly lower yourself back into a reverse sit-up until you feel like you're as far as you can pull yourself back up, keeping your elbows wide! *for more support, have a partner hold your feet!

6. Bicycle Crunches

Keep your elbows wide and chin up so you don't pull on your neck!

7.  Ab Wipers

Maintain your pelvic tilt, slowly lower your legs to either side, pausing in the middle *to increase difficulty, perform with straight legs

8.  Thrusters 

REALLY focus on making sure your back doesn't sag on the jump out, keep your core tight, and shoulders over your hands!

9. Hydrant Kicks

Pelvic tilt, "PEE ON THE HYDRANT", "KICK THE HYDRANT" ;)

10. Glute pulses

Make sure your hands are shoulder width, and focusing on glute contraction NOT using your low back :)

Run your fastest mile with these 4 exercises!

The obvious solution to running faster is to run often and push yourself, but we can also improve our top end speed and endurance by including these exercises into your training program.

HILL REPEATS

Running up and down a hill can do many things to improve your running ability. Anaerobic repeats of 10-90 seconds with ample rest time to duplicate the same effort every time will increase your explosive ability and top end speed. Longer work intervals, like a 1/8 to a 1/4 mile with a 1:1 or 1:2 work to rest ratio will improve muscular endurance and lactate threshold. 

SPLIT SQUATS

These are much like lunges but allow the gluteal muscles to be isolated much more than lunges tend to offer. Also, the unilateral nature allows us to balance our bilateral strength which will reduce risk of injury. The eccentric contraction phase (landing) of a split squat will help build the connective tissues like tendons and bones, especially during dynamic variations. Check the video below for 4 variations of dynamic split jumps.

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MOUNTAIN CLIMBERS

Climbers, while grueling to perform, they are an extremely efficient exercise to hit the entire body. Your core should be tight, supporting your lower back, while your hip flexors drive your knees to your chest. Shoulders should be directly over your hand allowing your serratus muscles to support your ribs. A combination of cardio, muscle endurance, and shoulder stability are all being worked on. 

PRO-TIP: The lighter you feet are to the ground the more core work and less quadricep(thigh) burn you should feel.

SINGLE-LEG DEADLIFTS

We have all read about the benefits of dead lifts as a "can't miss" strength exercise. For my runners I prescribe SL DeadLifts because they force your Glut Medius to stabilize the hip. Glut Medius is one of the most important muscles to work to avoid injury when increasing distance and speed. These can be performed with a barbell or a par of dumbbells. 

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PRO-TIP: Be sure to keep the hips square. Don't allow the leg you're elevating behind you to open up your hip to the outside. This is most easily achieved by ensuring your core is tight and your pelvic tilt doesn't change through the motion.