Archive for the ‘Exercise / Fitness / Circuits’ Category

A quick body weight circuit!

Hello everyone! This body weight circuit is perfect after a 30-45 min run, power walk, elliptical, bike ride etc. A reminder on your cardio to add in a little intensity. Try this:

10 min easy
1 min “hard” – out of breath
1 min “easy” – feel recovered and ready to rally on your “hard” minutes
(repeat the 1 / 1 combo for 10-15 minutes)
10 min easy

Body weight circuit:
Single Glut Bridges x 10 ea leg
Reverse Lunges x 20 (alternating legs)
Push-ups x 10
Reverse Crunches w/ Pelvic Tilt at the top x 20
Lateral Lunges x 10 ea leg
Tricep Push-ups x 10 (or chair dips)

perform 3-4 rounds of this circuit

Quick yoga:
Down dog (walk the dog)
Lunge a foot through and stretch back hip flexor (do each side)
Wide straddle – reach an arm for the ceiling & one on the ground
Wide straddle – reach around behind back
Quad stretch – both sides

KEEP MOVING during this crazy time. I am here for you!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Proper Foot Wear

With the social distancing rule in affect our normal exercise routines have changed and I see a lot of families adding in hiking on dirt trails. This is AWESOME; however, PLEASE do not hike without proper hiking shoes!! The last thing you need to do is have you or your children slip and end up in the hospital full of people with the virus. In short do not take your kid hiking with athletic shoes that do not have traction. I made this mistake one time when my daughter was super young and it literally made her fearful of a downhill slope that should be fun to run down. From about 2 years old and on I have always invested in quality hiking shoes for her, myself and my husband. Pictured are our current shoes that we take onto the trails. For my husband and I we typically find an older version of our favorite trail shoes on clearance online at Running Warehouse (they ship for free or you can walk into their SLO location) and for Charly’s shoes I have had success online at REI, 6pm, Amazon and Zappos.

I am so proud to see families out hiking. Keep it fun and full of adventure!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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November Intentions

I often say the word “intention” in terms of a mindset and I want to reiterate the importance of your intentions or thoughts. I truly believe that you will attract what your mind puts out into the universe. That is why I often have you set an “intention” for your workout, for the month, for the next 1 minute interval and/or for your active weekend. Set an intention now to MOVE Thanksgiving morning and enjoy every moment with your family and friends that day.

Here are two turkey trots in our area to start our Thanksgiving day off right!!!
Pismo Beach
Avila Beach

HERE is the link to all of my Thanksgiving posts. I challenge you to try a new “cleaner” version of an old recipe this next week and see if you can fit it into your Thanksgiving meal.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Strength & Cardio Circuit!

I am off to Alaska for two weeks (YEAH!!) so I wanted to leave you with both a strength and cardio circuit!!

Warm-up 10 min easy
Pelvic Bridge Marches x 20
Down-dog / stretch

Inner Thigh Jump Together’s x 20
Push-up / Reach / Reach x 10
Db Row / Row Flare / switch arms x 8 each side
(repeat 2-3 times)

Jump Rope x 100-150

Hamstring Tic Tocs (single stiff legged dead lift) x 10 each leg
Pike Push-ups x 10
Reverse Lunge & jump x 10 each leg
(repeat 2-3 times)

Jump Rope x 100-150

Triceps Push-up / down dog x 10
Side Plank x 15 each side
DB Bicep Curl (hammer position) x 10
Plank Hip Drops x 20
(repeat 2-3 times)

Jump Rope x 200

DOWN DOG = DONE

CARDIO
Elip, bike, run, power walk, step mill

5 min EASY
1 min HARD
1 min EASY

(repeat for 20 min)
5 min EASY

STRETCH = DONE!!!

*these workouts do NOT have to be done on the same day

ROCK your workouts and clean eating when I am gone as we have GOALS!!! I will see everyone the week of July 8th.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A Quick Holiday Circuit

thanksgiving2Do not stress over every calorie this holiday season.  Challenge yourself to MOVE everyday, drink plenty of water (half of your body weight in ounces) & eat very clean meals so you have some wiggle room at your festive Christmas parties. img_3171.jpg

*Cardio means rock what you CAN – run, jog, elliptical, bike, stair stepper, rower, jump rope…etc!!!

5 min cardio
Supermans 2 x 15
Down-dog

Walking lunges w/ butt kick x 20
Push / down dog x 10
Side plank x 10 each side
(repeat 2-3 times)

Cardio x 3 min HARD

Jump rope x 1 min
Plank x 1 min
Plie jump togethers x 20 (touch hands to ground – butt low)
(repeat 2-3 times)

Cardio x 3 min HARD

Jump Squats x 20
Tricep push-up x 10
Seated roman twists w/ feet in air x 20
(repeat 2-3 times)

Cardio x 3 min HARD

Scissor Kicks x 20
Plank hip drops x 20
(repeat 2-3 times)

DOWN DOG = DONE

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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CIRCUIT – Let’s Sweat!!!

I am headed to Alaska for a few weeks so I wanted to write a new workout for all of you to do!  If you need a modification please let me know!!!
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Warm-up 5-10 min easy
Supermans x 15
Down Dog / light stretching

Push-up / Down Dog x 10
Sissy Squat / Lunge / Sissy Squat / Lunge x 10 each leg
Seated Russian Twists w/ weight x 20 (feet up or 1 heel on ground)
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Butt Blaster Machine x 10 each leg (across from water fountain)
Plie Jump Squats x 20 (touch hands to ground)
Plate Front Raises in a plié x 15
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Nautilus Rows x 15 (across from water fountain)
Tricep Burpee w/ jump tuck x 10
Plank Hip Drops x 20
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Tricep Skull Crushers w/ Fixed Barbell (lying on bench) x 12-15
Reverse Crunches on decline bench x 15
Single Lunge Jumps w/ 1 foot on bench x 10 each leg
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Down Dog / Stretch
DONE!!!

You may start with 2 sets of each round and 2 minutes of cardio but work towards 3 sets and 3 min of hard cardio.  Happy circuit!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A quick circuit for this crazy holiday season!

Photo25The holiday season is underway and I know it’s VERY easy to “skip” a workout or three as there is more on your plate than usual.  Please know that ANY movement is better than NO movement.  After your run or cardio I challenge you to pick 3 exercises and run through them 3 times.  It will activate your fast twitch muscles which will “stoke” your metabolism.  It will also help keep you STRONG  & lean during this crazy holiday season.  Here are a few examples:

Jump Lunges x 20
Tricep Burpee’s w/ Jump Tuck x 10
Plank Hip Drops x 20
(repeat 3 times)

Plie Jump Squats x 20
Push-up x 10
Side Plank x 15 each side
(repeat 3 times)

Walking Lunges w/ Butt Kick x 20
Pike Push-ups x 10
Seated Russian Twists w/ Weight x 20
(repeat 3 times)

Glut Raises on Stability Ball (legs straight – tummy on ball) x 20
Wall Sit x 1 min
Stability Ball Crunches x 20
(repeat 3 times)

DB Stiff Legged Dead Lift w/ Upright Row x 15
DB Lateral Raise x 15
“V” ups (seated) x 20
(repeat 3 times)

These are just a few examples but will make a world of difference in your overall strength, body fat, mental state & feeling of accomplishment!!!  So after your cardio session always save a few extra minutes for a quick circuit!!!

PROUD OF YOU!!!
Xo

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Friday Fitness – Circuit!!!

thWarm-up 10 min
Internal / External Band Rotation x 15 each side
Supermans x 20 (flat on stomach)

Jump Rope x 100
Reverse Lunge w/ DB Lateral Raise x 20
Push-up / Tuck Jump (knees to chest) x 20
Plank Hip Drops x 20
Side Lunges x 10 each leg
Bicycles x 50
Tricep Push-up x 2 / Mtn Climbers x 10 (repeat 5 times)
Seated DB Russian Twists x 20
DB Bicep Hammer Curls x 10

Repeat 3 times
DOWNDOG = DONE!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Amy Approved Circuit!!!

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Warm-up 5 min (jog, power walk, elliptical, bike etc…)
Supermans w/ Lat squeeze at the top of each rep ( 2 sets of 15 w/ child pose in btwn sets)
DOWN DOG

Burpee w/ Wide Push-up / Jump Tuck x 10
Walking Lunges w/ HEAVY plate overhead x 20 (back knee almost touches ground)
BOSU Bicycles x 50
Band Rows in Plie x 20
Plie Jump Squats x 20 (drop band & do 20 jump squats touching hands to ground each time)
Tricep Chair Dips x 20 (elbows in)
Plate front raise in a WALL SIT  x 20 (leg wide enough to get full ROM)
BOSU Oblique Planks x 15 each side (elbow on blue)
BOSU Tricep Burpee’s w/ Jump Tuck x 10 (push-up on blue)
BOSU Plank Hip Drops x 20 (elbows on blue)
BOSU Taps x 50

Repeat 3 times
Time each round & KEEPING GOOD FORM try & beat your time!!!

DOWN DOG & DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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HIIT Circuit

944790_502786089796409_1314381127_nWarm-up 5 min (jog, power walk, elliptical, bike)
Pelvic Bridge Marches x 20 (2 sets w/ knee’s to chest in between sets)
DOWN DOG

Push-up / Reach / Reach x 15 (reach leg through towards opposite armpit & drop into your hip / oblique)
Sissy Squat Jumps x 20 (feet together, drop butt to heels, stay on heels)
(repeat 3 times)

Jump Rope x 200

Jump Pull-ups x 10 (jump to a pull-up bar & get chin above bar)
DB Squat / Shoulder Press x 15 (feet shoulder width apart, sit back on heels & squat until your elbows hit your knee’s, DB shoulder press at the top, palms facing each other)
(repeat 3 times)

Jump Rope x 200

Pike Push-up / Jump Tuck x 10
DB Single Stiff Legged Dead Lift x 15 each leg (do not touch ground w/ opposite foot, chin high, use a fingertip on a wall if needed)
(repeat 3 times)

Jump Rope x 200

DB Bicep Curl / Walking Lunges x 20
Tricep Push-up / Jump Feet In & Out x 15 (pelvic tilt, ab squeeze)
(repeat 3 times)

Jump Rope x 200

Plank Hip Drops x 20
Plank Side Taps x 20
Plank “V” Ups x 20
(repeat 2-3 times)

STRETCH / Dog Dog = DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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