Stability Ball Circuit

{Stability Ball Circuit}

Admit it - some of you have a stability ball lying around collecting dust or deflated and shoved in a closet.  That big awkward ball that you have no idea what to do with it, yeah, that one.  I confess, mine has sat un-used for long lengths of time - longer than it should.  It is such a great workout tool - so I made up a circuit for you guys.  And if you don't own one, I will be giving away a brand new one I received as a gift from Beachbody since I already own one, so stay tuned!

So do each move for 1 minute, and do 2 or 3 rounds for time (15 moves total)

-Ball passes
-Side to side rolls (tighten your core to keep from rolling too far)
-Pendulum swings
-High single leg balance holds (30 sec. each leg, use couch, bench, bed, etc)
-Wall squats with weight (if you don't have a baby or toddler, you can use actual weights ;-) . . . keep the ball in the curve of your back)
-Sumo squats with hop
-Tricep push-offs (keep elbows in)
-Single leg squats (30 sec. each side)
-Ski abs (left, center, right, center, etc.)
-Leg curls (both feet on ball)
-Roman twists
-Around the world hops
-Decline pushups
-Single leg balance hold on ground
-Plank hold (elbows on ball)

If you share this video or tag someone in the comments, you will get some extra entries as a chance to win the giveaway stability ball and pump ;-).

Funny little side note, I should have videoed me trying to pump more air in mine this morning, the plug kept flying across the room and my dogs were running away and then trying to attack the rolling around, air releasing ball.  It was hilarious . . .

Cardio Floor Circuit

{Cardio Floor Circuit}

You can really get the heart rate going while doing some floor work. This circuit will have you pretty much on the floor the whole time, but almost every move works your whole body while incorporating cardio. Plus, when you are in a plank like position, you are having to use your diaphragm to breathe - so you are breathing correctly! You may want a towel to clean up your pool of sweat  . . .

Do each move 45 seconds to 1 minute (depending on how strong you are feeling) and go for 3 rounds:
[Alternate sides when applicable]

*Bear crawls {forward and backwards)
*Floor switch kicks
*Plyo push-ups
*Inchworms {don't bend your knees - bend at the waist}
*Mountain climbers
*Burpees {chest to ground, and at least 1 inch off the ground jump}
*Tricep pushup w/ diagonal balance hold
*Plank walks w/ squat hold
*Beast w/ kickout {knees never hit the ground}
*Alternating spider lunge jumps
*T-stand kicks

Please feel free to share and let us know if you tried it and how you did!

Circuit Workout - Total body, no equipment

{Circuit Workout - No Equipment Needed}

I did this circuit today after my PiYo workout - and all you need is you and a floor ;-). I made a video for you guys so you know what the moves looks like. 

If you didn't do a workout beforehand like I did, then warm up first. Run in place, jump rope, do high knees, or just something to get your body warm and your heart rate up.

{4RFT}
(That means 4 rounds for time - meaning you go as fast as you can with as little rest as you can manage - but NEVER compromise your form!)

12 x tricep pushups with balance hold (so 6 holds each side)
20 x ab twists (knees off the floor, 10 each side)
15 x 180 degree burpees
20 x plank toes-to-elbows (10 each side)
18 x plank L's + leg lift taps (9 each side)
20 x jumping lunges (10 each leg forward)

Let us know your time or how you did in the comments below!

Pilates Move

I am so excited for Piyo to arrive that I made up a few Pilates inspired moves to do after my run today.  Here is one of them that I felt worked my core, balance, and strength:

Try it out!  I am still taking challengers for my upcoming super awesome PiYo challenge group!  Let me know if you want to join in!

Low Impact Moves

Some low impact moves that works your body hard! It takes getting on all fours to another level. You raise up on your toes and keep your knees lifted up off the floor some extra quad burn. Try them out. You can also hear my little sweet pea some and see her head in the background ;-).

https://scontent-a-iad.xx.fbcdn.net/hvideo-xfp1/v/t42.1790-2/1361999_743312302396558_1568854516_n.mp4?oh=ff382299cf967d9b468387bb16ddfdc1&oe=53A99B56

Fat Burner Circuit

Try to only rest between each cycle/circuit.  But if your form is off, rest until you can resume with proper form!  Contact me if you aren't sure what a move is, and I can explain or shoot a quick video for you.  Go burn a ton of calories!

Two Exercises for your Thighs

Follow the link to watch the video!

https://scontent-a-mia.xx.fbcdn.net/hvideo-xaf1/v/t42.1790-2/10345438_735709599823495_336539786_n.mp4?oh=c7c7231f017908222115cc673c4e6a16&oe=539CEBD1

Plank Form

Plank Form . . . Because Form Matters

The plank - it is a foundational exercise move/position that is a part of so many different exercise programs.  You do this position in pushups, burpees, ab exercises, and more.  Although we all know what proper form looks like, we often execute poor form when we aren't focused on what we are doing or when we are tired.  You may even have poor form and think you are doing it correctly - this is where mirrors or photos come in handy!

Proper form not only prevents injury, but it also helps you to get the most out of the exercise.  Proper from is more efficient and more effective at working your muscles as well as protecting your body.  Form matters!

So here are the three most common mistakes with plank form:

Here is the basics of proper plank form, consider it Planks 101 ;-):

Swimmer Plank Balance Push-ups

1. Start in the plank position.  Drop down and do a push up, getting the chest as close to the floor as you can.
2. Raise up out of the pushup.  When you raise up, balance on your left arm and right leg, lifting the right arm and left leg.
3. Swing your right arm up and over like you are doing the freestyle stroke while your left leg is lifted.  Return your raised arm and leg to the floor.  Drop down to do a push up and repeat the move on the other side (that’s one rep!).

My new favorite pushup!

Did T25 Alpha Carido and then decided to crank out some pushups now that I don't have a huge baby bump that messes up my form ;-).  I decided to get to smooch on my 3 week old baby girl at the bottom of each rep for extra motivation.  It is now my new favorite way to do pushups - definitely pushed me to do more reps than I would have without her - and she seemed to enjoy it too!

Come on Baby Grace . . .

Did P90X3 Triometrics this morning.  I have LOVED this program my last trimester of pregnancy and can surprisingly still do most of the moves at 39 weeks pregnant!  I just modify where I need.  As you notice, I slowed down some of the jumping moves to soften my landing.  Walking is a daily occurrence too for the dogs and hopefully to walk myself into labor ;-).  I am getting so impatient, as I am sure many mamas out there can relate!  Try these moves out though, definitely will get the legs and booty burning!

Exercise to Try

1.  Start in plank position and do a push up.

2.  Rotate to your right side, lifting your left arm and left leg off the ground.  Balance your body in an x-position with your left leg and arm extended straight, hold for 3-5 seconds.

3.  Bring your left elbow to touch your left knee and hold that position for 3-5 seconds.  Exhale as your elbow and knee meet.

4.  Immediately lower back into a push up and repeat on the left side.  That's one rep.  Try to do 3 sets of 10-15 for an effective total body move!  Comment below and let us know how many you did!

April Promotion!

Happy April! This is going to be a GREAT month! Not only are we expecting the birth of our baby girl and welcoming warm and sunny weather, but the T25 challenge pack is going on sale again! EEKK! I LOVE this program and for the month of April you can save $90 on the T25 challenge pack versus ordering the program and Shakeology separately - hello results! I couldn't believe what an effective workout Shaun T squeezes into 25 minutes with this program!  

I did T25 straight through during my first and second trimester.  Despite the typically bloating and water retention pregnancy brings, I saw awesome definition build in my legs.  I couldn't show ab definition since I had a growing baby bump, but many have lost inches in the waistline and built up 6 packs with this program as well!  Contact me and we'll get you set up with this awesome challenge pack today!

At Home Upper Body Focus Workout

For the bicep curls,if you don't have any dumbbells or weights laying around, try to find a heavy object you can hold in your hand - get creative!  Let me know if you aren't sure what something is, and I will help you out!

Legs, Glutes, Rear Workout (At Home)

If you don't have weights at home, improvise with jugs of liquid, a toddler :-), paint cans, anything that is around the right weight for you.  If you don't have an exercise ball, put your feet on a couch.  If you are unsure of what a move is, contact me and I will further explain it :-).  Check out my facebook page, I frequently post videos of different moves to try, tips on your form, and recipes!

www.facebook.com/jbarterfitness

Get Rid of Those Love Handles!

At Home Exercise:  Waist Whittler

If you are unsure of what some of these exercises are, shoot me a message and I will help you out!  While these moves target and work your core and try to get rid of love handles, muffin tops, belly fat, etc. - you have to accept this simple truth:  ABS are made in the KITCHEN!  While these moves will certainly help burn fat and build muscle, and will definitely strengthen your core, you have to eat clean too!

High Intensity Interval Workout

High Intensity Interval Training. HIIT means that you go as hard as you can, with as little rest as you can manage in between. Try to beat your previous time. This keeps your heart rate up and your workout intensity high - burning more fat and calories and producing better results. 

If you don't have cardio equipment, try just running in place or shuffling side to side for a few minutes in the running intervals. If you don't have any weights, just pick up something heavy around the house (even a pet or a kiddo will work for squats 

An Exercise to Work Your Booty and Thighs!

Check out my facebook page for some more videos!  www.facebook.com/jbarterfitness