Personal Training
Updates and 3 NEW "Do Anywhere" Workouts!
I Hope everyone had a great weekend! If you have not already, be sure to check out my last post on “22 things you should be doing all of the time” I truly believe in every single one of these points and they have made a difference in my training, life, mental awareness and overall level of happiness!
My weekend was good and extremely productive! I went to the Cathy Savage Fitness Studio for some posing practice for my upcoming show. Closer to a show, I will spend a lot of more time perfecting the walk. This is one of the hardest parts of getting on stage-walking. I know it sounds silly but nailing ‘the walk’ just like anything else takes practice and hard work! This show, for the first time I am competing in 2 categories; bikini and model. I have never competed in the model category before but it has always been something I have wanted to do. It is very easy to double up in categories if you so choose, but I had always been hesitant because my first two shows I wanted to take the time to just focus on ONE. I feel that I have gotten to the point where I want to step up my game and see how this goes!
All contestants will be required to perform a runway style presentation in all 3 of the following Competition Rounds.
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Sportswear – Active sports apparel appropriate for athletics; Theme selection welcome.
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Swimsuit – Women in two piece style and heels; Men in one color suit (no patterns or logos) and bare feet.
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Clubwear – Night and social lifestyle.
The judging criteria will be scored upon the following considerations:
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Physical Appearance – Body shape, complexion, face, hair and smile 40%
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Photogenics – Poise, posture and presentation 40%
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Apparel – Coordination, fit and proportion 20%
So back to being productive this weekend. I originally had two dresses to choose from that a friend was so gracious to lend to me (she had competed in the model category last year) I tried them both on and was not
overwhelmed nor did I feel like they “popped” enough on me (she looked INCREDIBLE in it though!) I decided after my session at the studio yesterday to go find my dress. It has been something on my mind and I needed to cross it off of my list.
I found it! This dress is from Bebe and it is called the “Cut Out Shine Bodycon Dress” in virtual pink. It has tank top style straps, but my plan is to get it altered so it becomes one shoulder. I think it looks a bit nicer this way. I also am going to ‘bling it out’ on the side that has the strap (a pin or broach to make it really pop) I love this color!! It is a bright fuchsia and I think it will be great up on stage!
While shopping, I also ran into a big New Balance shoe and I thought it was the cutest thing! He was walking around greeting people into the New Balance store and I needed a picture with him. I think I will enjoy this picture more than most, but had to share because it made my day.
I wanted to share some workouts with you today that you can do anywhere at anytime! This is the time of year where we travel, we go on vacation with no access to a gym all of the time yet we still want to fit in some workouts! Many of my clients have been asking what they can do when travel (besides going for a run which of course you can do anywhere!) These workouts are more metabolic style. They will really challenge you anaerobically, boost your metabolic rate and leave your body burning calories burning all day long. Did I mention they are quick and dirty? My favorite!
For all of these workouts, it is so important that you are warmed up prior to getting started with the more intense circuits. Here is a great full body warm up that you can perform before any of these workouts
BODY WEIGHT WARM UP: Repeat this sequence 3x through
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30 jumping jacks
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30 (total) mountain climbers
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30 body weight squats
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30 high plank shoulder taps (get in a high plank position and alternate tapping each shoulder, focusing on keeping hips square to the ground)
Workout One: The Torturous Fours
***This workout is focused on four main exercises. You will perform this group of four exercises four times through Decreasing the repetitions each set. Focus on form, take breaks when you need to. I like to time myself the first time through and then when I go to do it again, I try to beat my time!
***I would suggest going through this workout 1 time through and seeing how you feel. if you are truly pushing yourself, one time should be enough, however for those more advanced feel free to go through it once more!
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Exercise
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Reps
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Notes
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Walking lunges
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20
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20 on each side
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Jump squats
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20
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Elbow plank glute lift
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20
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20 on each side. Get in low plank position and alternate lifting leg to the sky, keeping heel flexed squeezing the glute.
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Sumo Burpees
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20
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Perform a burpee, but as you bring your feet in keep them WIDE and jump from that wide position stance
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Walking lunges
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15
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20 on each side
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Jump squats
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15
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Elbow plank glute lift
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15
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20 on each side. Get in low plank position and alternate lifting leg to the sky, keeping heel flexed squeezing the glute.
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Sumo Burpees
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15
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Perform a burpee, but as you bring your feet in keep them WIDE and jump from that wide position stance
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Walking lunges
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10
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20 on each side
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Jump squats
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10
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Elbow plank glute lift
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10
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20 on each side. Get in low plank position and alternate lifting leg to the sky, keeping heel flexed squeezing the glute.
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Sumo Burpees
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10
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Perform a burpee, but as you bring your feet in keep them WIDE and jump from that wide position stance
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Walking lunges
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5
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20 on each side
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Jump squats
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5
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Elbow plank glute lift
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5
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20 on each side. Get in low plank position and alternate lifting leg to the sky, keeping heel flexed squeezing the glute.
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Sumo Burpees
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5
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Perform a burpee, but as you bring your feet in keep them WIDE and jump from that wide position stance
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Workout Two: Push The Limits
**Perform this workout 1-2x through. As always take your time. Rest when you need to and give it your all!
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Exercise
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Reps
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Notes
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Push ups with rotation
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10
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10 on each side
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Mountain climbers
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20
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10 on each side
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Floor jacks
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30
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30 total. Begin in a high plank position. Alternating bringing legs out and in just like a jumping jack but on the ground!)
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Bicycle crunches
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40
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40 on each side
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Elbow plank hold
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50
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50 SECONDS
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180 Jump squats
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60
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60 SECONDS. Perform a jump squat and as you jump, face the other direction so you are spinning in a half circle.
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High Knees
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70
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(each side so 140 total high knees) You can perform the high knees in place OR if you have a long open space, you can perform them in a straight line as if you are powering down a track! Use your arms to help get those knees HIGH
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Workout Three: ABsolutely Fabulous
**Begin this workout performing the ABS part as written below. You will then move onto the sprint portion of the workout. After that, end with the ABS portion one more time!
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Exercise
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Reps
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Notes
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Single leg V ups
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10
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10 on each side
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High plank unders
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20
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10 on each side. Begin in a high plank. Alternate bringing 1 knee to the opposite hand (slow!) and then bring it back and repeat on the opposite side.
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Full sit ups
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20
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30 total. Lie flat with your legs flat in a ‘V’ Keeping your gaze up to the sky, perform a FULL sit up keeping back flat. Lie back nice and slow one vertebra at a time
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Russian twists
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20
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20 on each side
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**Now, find an open space and complete 10 sprints at least 100 meters (long length of the track) with a 1 min rest in between each one.
Oh and have a WONDERFUL Monday!
Do you spend more time outside with your workouts during the summer time? Do you have any favorite workouts?
