Cardio Circuit
Hey Everyone, I know a lot of people are looking for new workouts to try and here is one. If you dont have access to a gym, arent able to make it because of having kids, or just want a change from your everyday workouts, then this is a great circuit for you. I did this circuit outside in the driveway while my son rode his bike and the only equipment I had was my phone for a timer and a jump rope.
The workout consists of 5 different exercises that consist of one round of the circuit. I did 5 rounds and was drenched.
-First exercise: 2 100 yd sprints
I just used my ipod running app to measure out 100 yd but if you dont have one then it should take you about 20 sec if your are doing a full out sprint to do each sone. After the sprints take a 20 second rest -->
-Second exercise: 1 min of switch lunges
You get in a lunge stance, jump, and then switch legs. Do this as quickly possible. When in the lunge stance make sure your knees arent going over toes. Rest 20 sec after the switch lunges -->
-Third exercise: Jump rope for 1 min
Pretty self explanatory, but jump rope as quick as possible for a min. Rest for 20 sec -->
Stand straight up and drive your knees up as high and quick as possible. Rest for 20 sec -->
I am pretty sure you all have done jumping jacks before, but do them as quick as possible.
Have fun and get your sweat on.
Sheri Chanroo Gaskins
'Inspiring and motivating through fashion and fitness'
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WORKOUT WEDNESDAY!!!
Hey Everyone!! I am so sorry its been a while since my last blog. As some of you may know I am in competition prep so my schedule has gotten even more hectic than usual. I originally filmed a video answering the most common workout questions I have been getting lately but the video came out really long and the editing was taken forever so i decided I will answer two workout questions on my blog each Wednesday.
Will lifting weights make me get bulky?
I get this question most often from women. The answer is NO. Do not be scared to lift weights. When done the right way, lifting weights will speed up your fat loss and give you nice lean and toned muscles. You burn a lot of calories when lifting so when incorporated into your workout plan you will see amazing results. If you are still concerned about getting bulky and want to try weights for the first time, I would recommend doing light weight, high rep workouts. This workout is like doing cardio with weights and will help burn fat while building muscle. An example of a light weight, high rep set would be:
standing bicep curls 4 sets of 20 with a 10-15lb weight supersetted with incline dumbbell curls 4 sets of 20 with a 10-15lb weight
Whats the secret to getting to in shape and getting flat abs?
I know this may sound cliche but there is really no secret. I wish I could tell you there was some magic pill that I could tell you to take because believe me I would take it too :). It is really a balance of weight training, cardio, and clean eating. Your diet is really the main component to getting in shape and getting a flat stomach. I would say your diet is 80% and exercise makes up about 20%. I eat balanced meals with lean protein, complex carbs, and veggies. I don't do any crazy diets or crazy fads, its all about consistency. Some quick tips on how to change to your diet would be: cutting out white carbs (white potato, white rice, white pasta, white bread, etc...), cutting out fast food, decreasing your sodium and sugar, eliminating soda, and increasing your water. Most people dont drink enough water and that will cause you to hold water which will make you look bloated. I drink about a gallon of water every day. To sum it up change your diet, get in the gym, and stay consistent!!
Terminology:
superset: is a combination of one exercise performed right after
the other with no rest in between them. There are two ways to
implement a superset.
standing bicep curls: http://www.youtube.com/watch?v=av7-8igSXTs
incline dumbbell curls: http://www.youtube.com/watch?v=GeyjGyrOPp4
I hope these answers helped you guys out! If you have any questions you would like me to answer, send them to getfabnfit@gmail.com!
Sheri Chanroo Gaskins
"Inspiring and motivating through fashion and fitness."
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