Upper Body and Core Workout!

I chose to skip my Sunday Runday today since my quads and hamms are still sore from my workout on Friday! 

So, I decided to do an at home upper body and core workout!

Equipment I used: (1) 15lb dumbell

Here's the workout:

-20 push ups

-15 triceps dips on coffee table

- 20 bridge dumbell chest press (engage that core!)

- 20 dumbell bicep curls

- 20 crunches

Rest, Repeat 5 - 7 times! 

I did 7 rounds in a quick amount of time and my arms are jello!

This workout can easily be done while watching tv, before heading into work, or even at the gym! Go get that upper body burning!

Super Bowl Fitness Game!

Join me in a little Fun Fitness game this Super Bowl Sunday!!

Whether you reach for that second handful of chips, third scoop of baked ziti, or countless number of sweets this will be a fun way to keep burning calories all evening long!

You can modify this Fitness Game to whatever you'd like...and I encourage you to incorporate commercials as well! 

Say every beer commercial gets 10 jump squats or every fast food commercial gets 10 triceps dips on the coffee table or counter!

You can totally get creative and get your fellow Super Bowlers in on it with you!

So, let yourself indulge a little and add some fitness into your Super Bowl party this year!

I'll be doing it with my guests! 

Post a snap shot of your fitness game to my Facebook page or my Instagram: @1_fit_foodie and I'll share some of mine!

Have fun with it :) look forward to seeing some good pics!

Full Body Circuit!

This is what I did on Sunday! I didn't really feel like going for a run, so I did an at home circuit in the yard!

All you need for this workout:

Here's your workout!

Sunday's Full Body Circuit:

- 100 rope skips

- 20 alternating weighted side lunges

- 20 bicep curls

- 100 rope skips

- 20 weighted squats

- 20 bent over rows

- 100 rope skips

- 20 weighted forward lunges

- 20 standing crunches (weighted/alternating)

- Rest

- Repeat x 3!

 

Doesn't take all day and can sure get the heart pumping! 

Today's Workout and Yummy Breakfast!

Hope everyone is having a great day!

Today I started out with a yummy scramble: 

Ingredients: 2 eggs, sliced turkey, fresh spinach, sunkist tomatoes, and cheese!

I cooked up the turkey a little before scrambling everything together along with the spinach so it would wilt nicely :) Once the pan was heated I added the eggs, cheese and tomatoes. It takes about two minutes for everything to cook up, and there you have it!

I even made extra of this so that I could portion it out for the rest of the week! Talk about easy! 

I was a little crunched for time on a workout so I decided to do another stair/bench workout!

Here's the workout:

-20 push ups on bench

-20 calf raises

-20 step ups w/ knee drive (alternating):

Then hit the stairs!

Complete 5 times! No rest in between ;) 

I had a few extra minutes, so I did three more runs on the stairs for a burn out!

I was feeling good!

Here's the workout breakdown:

-20 bench push-ups

-20 calf raises

-20 step up w/ knee drive (alternating)

-stair run (4 levels/2 flights each)

Complete 5x with no rest! 

And of course, you can always add on more stairs for a burn out! 

You can pretty much do this workout anywhere! You don't even need a bench, you can use the stairs for resistance too!

Make sure to hydrate and re-fuel!

My after workout snack today:

 

An apple a day! Right now my favorites are Macintosh! The perfect fall fruit :)

What is your favorite kind of apple!? 

Kettle Bell Interval Workout for Home or Gym!

Here's an interval workout for the home or gym!

You can do it while watching a guilty pleasure TV show!

All you need is:
-1 Kettle bell (a dumbbell will work too)
-1 gymboss timer (or other interval timer)

Set your timer to 40 seconds on (work) and 20 seconds off (rest).

You will complete 5 moves and complete 5 rounds.

1. Jumping Jacks:

2. Alternating 1 arm kettle bell swings:

Hi Reef!

3. Russian twists: 

(Try to keep feet off the floor, put them down if you need a rest)

4. Kettle goblet squats:

(Push hips back, knees do not exceed the toes)

5. Alternating Forward lunge w/ kettle twist:

That's all it takes to get some good cardio going and work up a nice sweat! 

Make sure to hydrate after!

Toned Tuesday: Quick Full Body Workout!

Here's a full body workout perfect for a busy day!

These are the 7 moves that will be sure to get the heart rate up!

- 15 bicep curls (I used 10lb dumbbells)

Keeping back nice and straight, curl dumbbells up towards chest:

- 15 push-ups:

Start in plank position, lower body towards ground, keeping elbows in and back straight:

Modification: push up from knees on the ground.

-15 supermans:

Lay face down, hands and feet never touching the ground. 

Contacting the lower back and glutes raise arms and legs:

-20 full sit ups:

- 20 bicycle crunches (each side):

- 20 weighted reverse lunges w/ a kickback (each leg):

-30 weighted squats:

Rest and Repeat 2 - 3 Times!

Here's the circuit overview:

-15 bicep curls

-15 push ups

- 15 supermans

- 20 full sit ups

- 20 bicycles (each side)

- 20 weighted reverse lunges (each leg)

- 30 weighted squats

- rest, hydrate and repeat 2 - 3 times!

This can be done in a short amount of time and almost anywhere! A great way to sneak in a workout on a busy day!

Let me know how it goes for you!

Fit Friday: Simple Backyard Workout!

Happy Fit Friday all! Here's a simple full-body workout that can be done anywhere! 

In the spirit of summer I did it as a back yard workout! 

Only equipment necessary: lawn chair (optional)

This workout will be done in sets of 20, but first warm up with 100 Jumping Jacks:

Then go right into...

 Incline Push-ups:

Keep the hips, back, head and neck straight. Can also be done without the chair!

Tricep Dips:

For more intesity, keep your legs staright out in front (bend knees for modification).

Mountain Climbers:

Keep shoulders above the wrists and keep your back flat!

Full Sit-ups:

Alternating Lunges:

Be sure to keep knees behind the toes! To increase intensity, do jumping lunges for the last 5!

Body Weight Squats:

Pushing hips back and weight through the heels.

To intensify, add a jump squat to the last 5:

Lastly, end with 10 Burpees:

A push up can be added or omitted depending on what level of intensity you are going for with your burpee. 

Then, REST! Hydrate, and repeat 2 - 3 times!

These are all great body weight exercises that can be done anywhere and are guaranteed to get the blood pumping!

All you really need is about 20/30 minutes to get through this work out, and feel great all day!