Cardio Burst!

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Cardio Burst!

This week’s WOW is a body weight cardio burst!

Complete the following 6 exercises for 30 seconds each back to back. Once you complete the last exercise, rest for 30 seconds and begin with the first exercise again. Complete 3 rounds total for a 10 minute workout!

 

30 sec jumping jacks
30 sec high knees
30 sec drop squats
30 sec plank jack
30 sec push up + T plank
30 sec single leg jackknife
30 sec jumping jacks
30 sec high knees
30 sec drop squats
30 sec plank jack
30 sec push up + T plank
30 sec single leg jackknife
30 sec jumping jacks
30 sec high knees
30 sec drop squats
30 sec plank jack
30 sec push up + T plank
30 sec single leg jackknife

 

Exercise Guide / How To

Jumping jacks: Jump the feet apart while swinging arms out to the side and above head. Jump feet back together and bring arms back down to the sides of the body.

High knees:  Jump from foot to foot, bringing the knees up towards the chest. Try to bring the knees above parallel to the floor.

Drop squats: Jump feet into a wide squat position, sending the hips back and engaging the glutes. One hand touches the floor. Drive through the heels, and jump feet back together. Without pausing, jump feet back into a wide squat reaching for the floor with the other hand

Plank jacks: In high plank position, jump feet apart and back together. Keep the core engaged and back flat while you jump.

Push up + T plank: Start in high plank position, shoulders over wrists. Lower body to the ground, elbows at 45 degrees. Press through the hands with core engaged so you move as one unit back to starting position. Shift weight onto one arm and reach the other up to the ceiling, while balancing on the outside of one foot and the inside of the other.

Single leg jackknife: Lay on your back with hands behind the head, shoulders lifted off the ground, and core engaged. Bring one leg straight up and reach with the opposite hand towards the leg. Slowly switch legs and reach with the opposite hand. 

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Mother's Day Workout!

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Mother's Day Workout!

HAPPY MOTHER'S DAY!

We’ve teamed up with our Mom Fitness Expert Mauree Brooksher, owner of Baby Boot Camp Baton Rouge, to create an outdoor workout you can do with your little one! Mauree, who has 3 young kids, knows firsthand that it can be challenging to find time by yourself to workout so she’s combined a workout with play time. All you need is a stroller, a park bench or ledge, and of course your child!


The Workout

Begin with a 3-5 minute brisk walk or light jog pushing your stroller. Then complete EACH CIRCUIT TWO TIMES through.

Circuit #1: 20 repetitions of each exercise

1) Traveling lunges + Leg lift
Lunge forward (pushing a stroller if you have one) and then raise the leg behind you as you stand. Make sure to squeeze the glute at the top! Step forward with the other leg, and continue traveling forward for 20 lunges total.

 
 

2) Stroller toe taps (or high knees in place)
Alternate hopping from foot to foot while tapping the bottom of the stroller with the foot that is in the air. If you are not using a stroller, complete high knees in place!

 
 

3) Peek a boo squat jump
In a wide stance, sit hips back and reach for the ground while keeping chest lifted. Push through the heels and extend legs to jump off the ground and reach for the sky. Land with bent knees and repeat by going into another squat.

 

4) Tricep Dips
Start with palms on bench (or ledge) with arms extended and legs straight out in front and heels on the ground. Bend the elbows away from the body, keeping the chest lifted, and push through the palms to extend them again. (Option: elevate feet on stroller and complete the same movement)

 
 

Circuit #2: 15 repetitions of each exercise

1) Squats 
Holding your baby at chest level, sit hips back and keep the chest lifted. Push through the heels to stand up, and repeat movement. You can even sing your child’s favorite song to add a little cardio!

 
 

2) Decline Push ups
Start in high plank position with toes on the bench and baby lying below your head. Bend elbows to complete a push up and give your little one a kiss!

 
 

3) Bench bridges
Start with feet on bench and holding baby on your stomach. Press hips up to the sky and squeeze your glutes, keeping a tight core and flat back. Lower your hips to the ground and repeat. 

 
 

4) Table top Lower & Lift
Start with your back on the ground, knees bent, and holding baby on your shins. Lower your feet to tap your heels to the ground, keeping core engaged. Then return back to 90 degrees.

 
 

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Bodyweight Ladder!

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Bodyweight Ladder!

This week's WOW is a bodyweight ladder!

For this workout, you will first complete an ascending ladder starting at 2 reps of each exercise. Increase by 2's until you get to 12. Begin again at 12 reps of each and descend the ladder until you reach 2.

Ladder WOW 4-26 (1).png

2 Reverse lunges
2 Burpee tuck jumps
4 Reverse lunges
4 Burpee tuck jumps
6 Reverse lunges
6 Burpee tuck jumps
8 Reverse lunges
8 Burpee tuck jumps
10 Reverse lunges
10 Burpee tuck jumps
12 Reverse lunges
12 Burpee tuck jumps
Repeat starting at 12 of each and descend until you reach 2!

Exercise Guide / How To

Alternating reverse lunge: Starting with feet hip width apart, step back with one foot and bend both knees to 90 degrees. Make sure the front knee is over the ankle and the chest is lifted. Return to start position, and step back on the other leg. Right + left = 1 rep.

Burpee tuck jump: Stand with feet shoulder width apart. Lower your body into a squat position, and place your hands on the floor in front of you. Kick your feet back so you are in high plank position while lowering your body to the ground. Push through the arms and jump feet wide to start position, stand, and jump in the air while tucking the legs into the chest. Land softly with bent knees.

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Bodyweight AMRAP!

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Bodyweight AMRAP!

This week's WOW is an AMRAP!

AMRAP stands for As Many Reps As Possible. This means you complete a certain number of reps of an exercise in a given amount of time for as many rounds as you can.

This workout consists of 3 AMRAP’s. The first AMRAP is 20 jump squats followed by 20 plank shoulder taps. You will complete as many rounds as possible of those two exercises within 4 minutes. Then complete the next two AMRAP’S!

GOAL: Complete 4 or more rounds of each AMRAP!
 

Exercise Guide / How To

 

Jump squats: Standing feet shoulder width apart, send your hips back and bend the knees like you’re sitting in a chair. Touch the floor while keeping your core engaged and chest lifted. Jump off the floor, and go right back into another squat, making sure to touch the floor.

Plank shoulder taps: Start in a high plank position and feet shoulder width apart. Engage the core and glutes, while reaching a hand to the opposite shoulder. Repeat on the other side. Make sure your shoulders are directly over your wrists the whole time. Each shoulder tap is one rep.

Speed skaters: Leap laterally onto the left leg, while reaching for the ground with the right hand. Repeat on the opposite side, jumping as far as you can. Right + left is one rep. 

Tuck ups: Start laying on the ground with arms above head and feet a few inches above the ground. Use the core to lift the torso and bring your legs towards the body while keeping the chest lifted. Slowly go back to the start position, making sure the head and feet don’t touch the ground.

Squat thrust: Stand with feet shoulder width apart. Lower your body into a squat position, and place your hands on the floor in front of you. Kick your feet back so you are in high plank position. Jump feet wide back to start position and stand.

Forearm pike ups: Start in forearm plank position. Engage the core and lift the hips as high as you can. Return to normal forearm plank position. (Make sure not to dip below neutral.)

 

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Bodyweight EMOM!

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Bodyweight EMOM!

This week’s WOW is a bodyweight EMOM!

EMOM stands for Every Minute on the Minute. This means you complete a given number of reps of an exercise every minute and rest the remainder of the time.

For this WOW, you will complete 3 EMOM's for 3 minutes each. For example, EMOM #1 is 5 burpees, 10 air squats, and 5 push ups. This should take about 40-50 seconds. Rest the remainder of that minute, and repeat those 3 exercises at the top of the next minute. (You will complete a total of 3 rounds of each.)

 

0:00-1:00
5 Burpees
10 Air Squats
5 Push-ups

1:00-2:00
5 Burpees
10 Air Squats
5 Push-ups

2:00-3:00
5 Burpees
10 Air Squats
5 Push-ups

3:00-4:00
5 Tuck jumps
10 Plank ups
5 Supermans

4:00-5:00
5 Tuck jumps
10 Plank ups
5 Supermans

5:00-6:00
5 Tuck jumps
10 Plank ups
5 Supermans

6:00-7:00
5 Froggers
10 Jumping lunges
5 Tricep push ups

7:00-8:00
5 Froggers
10 Jumping lunges
5 Tricep push ups

8:00-9:00
5 Froggers
10 Jumping lunges
5 Tricep push ups

Exercise Guide / How To

Burpee: Stand with feet shoulder width apart. Lower your body into a squat position, and place your hands on the floor in front of you. Kick your feet back so you are in high plank position while lowering your body to the ground. Push through the arms and jump feet wide to start position, stand, and jump up.

Air squat: Standing feet shoulder width apart, send your hips back and bend the knees like you’re sitting in a chair. Keep your core engaged and chest lifted, then drive through the heels to activate your glutes and stand tall

Push up: Start in high plank position, shoulders over wrists. Lower body to the ground, elbows at 45 degrees. Press through the hands with core engaged so you move as one unit back to starting position.

Tuck jump: Start with feet together. Bend the knees slightly, and jump in the air while tucking the legs into the chest. Land softly with bent knees.

Plank up: Start in a high plank position. Put one elbow on the ground, followed by the other. Do the same back up into the high plank position. That equals one rep. Make sure your shoulders are directly over your elbows the whole time.  

Superman: Laying on your stomach with arms extended overhead in a V, raise both arms and legs off the ground, squeezing the glutes and keeping the neck in a neutral position. Lower the limbs back to the ground, and repeat movement.

Frogger: Stand with feet shoulder width apart. Lower your body into a squat position, and place your hands on the floor in front of you. Kick your feet back so you are in high plank position. Jump feet wide back to squat position, keeping hands on the floor. Repeat movement.

Jumping lunge: Starting with feet together, jump into a lunge position, making sure the front knee does not go over the toe. Jump in the air and switch legs into a lunge on the other side. 

Tricep push-up: Start in high plank position, shoulders over wrists. Lower body to the ground, elbows touching the side of the body . Press through the hands with core engaged so you move as one unit back to starting position.

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Bodyweight Pyramid!

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Bodyweight Pyramid!

This week’s WOW is a bodyweight pyramid!

Start with 5 reps of each exercise. Increase the number of reps by 5 until you reach 25 reps of each. Take a 30-60 second break, and begin working your way back down the pyramid starting with 20 reps of each and all the way down to 5 reps.

GOAL: Complete the entire pyramid in under 15 minutes! 

 

5 Squat thrusts
5 180 jump squats
5 Mountain climber
10 Squat thrusts
10 180 jump squats
10 Mountain climber
15 Squat thrusts
15 180 jump squats
15 Mountain climber
20 Squat thrusts
20 180 jump squats
20 Mountain climber
25 Squat thrusts
25 180 jump squats
25 Mountain climber
20 Squat thrusts
20 180 jump squats
20 Mountain climber
15 Squat thrusts
15 180 jump squats
15 Mountain climber
10 Squat thrusts
10 180 jump squats
10 Mountain climber
5 Squat thrusts
5 180 jump squats
5 Mountain climber

Exercise Guide / How To

Squat thrust: Stand with feet shoulder width apart. Lower your body into a squat position, and place your hands on the floor in front of you. Kick your feet back so you are in high plank position. Jump feet wide back to squat position and stand.

180 degree jump squat: Standing feet shoulder width apart, send your hips back and bend the knees like you’re sitting in a chair. Keep your core engaged and chest lifted, then jump up, turning left and 180 degrees to face the opposite side. Land softly into a squat, then jump up turning right and 180 degrees to return to your start position. Every jump is one rep. 

Mountain climber: In high plank position, drive one knee towards the chest. Extend the leg back to start position while simultaneously driving the other leg towards the chest. Right + left is one rep.

 

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March Madness

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March Madness

In honor of the Final Four, this week's WOW is a 2x2: 2 combos of 2 exercises!

This is a great, quick workout to add to the end of your run or lifting session. Complete the two exercises in each circuit 4 times nonstop. For example, the first circuit will be 20 drop squats into 10 air squats, then right back into 20 drop squats. After you complete the first circuit, grab a quick sip of water, then start up on circuit #2.

 

Circuit 1:
20 Drop squat
10 Air squat
20 Drop squat
10 Air squat
20 Drop squat
10 Air squat
20 Drop squat
10 Air squat

Circuit 2:
20 Lateral lunge
10 Burpees
20 Lateral lunge
10 Burpees
20 Lateral lunge
10 Burpees
20 Lateral lunge
10 Burpees

Exercise Guide / How To

Drop Squat: Jump feet into a wide squat position, sending the hips back and engaging the glutes. One hand touches the floor. Drive through the heels, and jump feet back together. Without pausing, jump feet back into a wide squat reaching for the floor with the other hand, repeating movement for 20 reps.

Air squat: Standing feet shoulder width apart, send your hips back and bend the knees like you’re sitting in a chair. Keep your core engaged and chest lifted, then drive through the heels to activate your glutes and stand tall.

Lateral lunge: Step wide to one side, bending the knee and putting the weight in the heels to engage the glutes and hamstrings. Drive through the heels to bring the leg back to start position. Step to the side with the other leg, completing the same movement. Each side is one rep.

Burpee: Stand with feet shoulder width apart. Lower your body into a squat position, and place your hands on the floor in front of you. Kick your feet back so you are in high plank position while lowering your body to the ground. Push through the arms and jump feet wide to start position, stand, and jump up.

 

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Tabata Mash Up!

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Tabata Mash Up!

It’s time to JUMP into Spring with this week’s WOW!

Grab a jump rope to complete this 20 minute workout. No jump rope? No problem! You can mimic the movements without it. Complete the below Tabata Mashup: 20 seconds of work followed by 10 seconds of rest, alternating movement A and B, for a total of 4 minutes. Take a 1 minute water break, then complete rounds 2, 3, 4 using the same structure but subbing in new exercises!

 

Round 1: 
20 sec two feet jump
10 sec rest
20 sec lateral jump squat
10 sec rest
Repeat 3 more times


Round 2:
20 sec jumping jacks
10 sec rest
20 sec traveling push up
10 sec rest
Repeat 3 more times


Round 3:
20 sec high knees
10 sec rest
20 sec lateral lunge
10 sec rest
Repeat 3 more times
 

Round 4:
20 sec single leg hop
10 sec rest
20 sec plank up
10 sec rest
Repeat 3 more times

Exercise Guide / How To 


Two feet jump: With feet together, swing the jump rope forward over your head. Jump a few inches off the ground, and over the jump rope. Land softly on your toes and repeat for 20 seconds.

Lateral jump squat: Place the jump rope on the floor in a straight line. Begin on one side of the rope with feet hip width apart and knees bent. Jump laterally off both feet to the other side of the rope. Land softly and bend the knees into a squat. Jump laterally back over the rope and repeat for 20 seconds.

Jumping jacks (jump rope style): Swing the jump rope forward over your head. Jump the feet apart and then back together, like a jumping jack while continuing to swing the rope overhead.

Traveling push up: Place the jump rope on the floor in a straight line. Begin in a high plank position on one side of the rope. Move the arm and leg closest to the rope to the other side, and bend the arms lowering the body into a push up (you should be directly over the rope). Press back up, and move to the opposite side of the rope from the start position.

High knees (jump rope style): Swing the jump rope forward over your head. Jump from foot to foot, bringing your knees up towards the chest while continuing to swing the rope overhead.

Lateral lunge + knee drive: Place the jump rope on the floor in a straight line. Stand on one side of the rope. Step side into a lateral lunge over the rope (one leg bent, the other straight) putting the weight in the heels to engage the glutes and hamstrings. Push off the bent leg, and drive that knee up to the chest while balancing on the stationary leg. Second time through, lunge to the other side.

Single leg hop: Swing the jump rope forward over your head, and hop on one foot. Repeat for 20 seconds. Second time through, hop on the other foot.

Plank up: Start in a high plank position. Put one elbow on the ground, followed by the other. Do the same back up into the high plank position. Make sure your shoulders are directly over your elbows the whole time.

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Pyramid Workout!

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Pyramid Workout!

This week’s WOW is a pyramid workout!

Complete 10 reps of each exercise, one after the other. Then start back at the top, but this time complete 9 reps of each exercise. Then 8 reps, 7 reps, etc. until you get to 1 rep of each. 

GOAL: COMPLETE IN 18 MINUTES OR LESS!

 

10 Double hop squat

10 Burpee

10 Speed skater

10 Tricep dip

10 Plank jack push up

10 Superman

9 Double hop squat

9 Burpee

9 Speed skater

9 Tricep dip

9 Plank jack push up

9 Superman

Etc.

 

Exercise Guide / How To

Double hop squat: Hop in place two times with feet together. Then jump feet wide and send your hips back and bend the knees like you’re sitting in a chair. Keep your core engaged and chest lifted, then drive through the heels to activate your glutes, jumping feet back together. Repeat movement.

Burpee: Stand with feet shoulder width apart. Lower your body into a squat position, and place your hands on the floor in front of you. Kick your feet back so you are in high plank position while lowering your body to the ground. Push through the arms and jump feet wide to start position, stand, and jump up.

Speed skater: Leap laterally onto the left leg, while reaching for the ground with the right hand. Repeat on the opposite side, jumping as far as you can. Count right+left as one rep.

Tricep dip: Start in a crab position on your hands and feet with hips lifted. Bend the elbows away from the body, while keeping the hips off the ground. Straighten the arms back to the start position, and repeat movement.

Plank jack push up: Complete one push up. Once back in high plank position, jump feet apart and back together. Repeat. For an extra challenge, complete the push up while jumping the feet apart.

Superman: Laying on your stomach with arms extended overhead in a V, raise both arms and legs off the ground, squeezing the glutes and keeping the neck in a neutral position. Lower the limbs back to the ground, and repeat movement.

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Weekend Workout!

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Weekend Workout!

We are kicking off the weekend with this 20 minute bodyweight workout! 

Complete these five different exercises, 45 seconds each with a 15 second rest in between. Once you finish all five, start back at the beginning. Go for a total of 4 rounds!

 

GOAL: KEEP TRACK OF YOUR REPS DURING THE 45 SECONDS AND TRY TO BEAT YOUR OWN RECORD!

Exercise Guide / How To

Lateral lunge to squat: Step wide to one side and bend the knee while sending your hips back (aiming for thigh parallel to the floor). Your weight should be in your heels to engage the glutes and hamstrings. Drive through the heel to bring the leg back into hip width stance. Do one air squat, followed by stepping to the opposite side to perform another lateral lunge. Drive through back to center, perform another air squat. Alternate sides for 45 seconds.

Tuck jump: Start with feet together. Bend the knees slightly, and jump in the air while tucking the legs into the chest. Land softly with bent knees. Aim to jump non-stop for 45 seconds.

Decelerated push up to lateral reach: Start in high plank position, shoulders over wrists. Lower body to the ground, elbows at 45 degrees, taking a full 3 seconds to get to the lowest point of the push up. Press through the hands with core engaged so you move as one unit back to starting position. Reach one arm to the side while keeping the hips from moving. Reach the opposite arm side, and repeat with the push up for 45 seconds.

Plank toe taps: In a forearm plank position, engage the glutes and tap one foot laterally. Bring it back to center, and repeat on the opposite leg. Alternate sides for 45 seconds.

Single leg Jackknife: Lay on your back with arms overhead, shoulders lifted off the ground, and core engaged. Bring one leg straight up and reach towards it with the opposite hand. Slowly switch legs and reach with the opposite hand. Alternate sides for 45 seconds.

 

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One Dumbbell Workout!

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One Dumbbell Workout!

This week's EMPOWERED WOW (Workout of the Week) is full body strength & cardio utilizing just one dumbbell!

Choose one dumbbell that is moderately heavy (15lbs and greater). You'll use the same weight for both upper body and lower body exercises. Let's do it!

GOAL: Complete 2 rounds of each circuit. Want a challenge? Go for 3 rounds!

CIRCUIT 1:

20 Squat to curtsy lunge (10 each side) 

20 Bent over rows (10 each side)

20 Jumping wood chops

20 Single arm chest press (10 each side)

20 Flutter kicks

Repeat the above movements for a 2nd round, then REST 1 minute before moving onto Circuit 2 below!

CIRCUIT 2:

20 Single leg deadlifts (10 each leg)

20 standing chops (low to high, 10 each side)

20 Alternating snatch

20 Russian Twist

20 Seated Press (10 each side)

Repeat the above movements for a 2nd round, then you're done!

Exercise Guide / How To

Squat to curtsy lunge: Hold the dumbbell close to the chest. Do one air squat, then cross the right leg behind the left at a diagonal, bending both knees to 90 degrees for the curtsy lunge. Return to start position, do another air squat, and repeat on other side. Complete 20 total, alternating each time.

Bent over row: Start in a lunge position with the front leg bent and elbow resting on the knee. Hold the dumbbell with one hand (opposite the front foot). Keeping a straight back and neutral neck, drive the elbow past the torso. Complete 10 rows on each side.

Jumping wood chops: Stand with feet shoulder-width apart, and hands in front of you holding one dumbbell. Keeping arms straight, jump feet apart to a sumo squat, hinging forward as the dumbbell swings between the legs. Jump feet back together as you drive the weight overhead, keeping the core engaged and ending with your biceps by your ears. Complete 20 reps total.

Single arm chest press: Lie with back on the ground in a glute bridge position (feet flat on floor with bent knees, hips press up and glutes engaged). Start with arm bent at a 90 degree angle to the floor. Press dumbbell towards the ceiling, and back down to the floor. Complete 10 reps each side.

Flutter kick: Lie with back on the ground and hold the dumbbell above the chest. Lift the shoulders off the ground to engage the core. Alternate kicking the legs in an up and down movement (keeping them as straight as possible), counting right and left as one rep. Complete 20 reps total.

Single leg deadlift: Stand on one leg and hold the dumbbell in the opposite side arm. Keeping a slight bend in the standing leg, hinge at the hips and reach the chest forward until your back is parallel to the floor. Slowly return back to standing. Complete 10 on each side.

Diagonal chop: Stand with feet hip width apart, and hold the dumbbell with two hands. Bend the knees slightly with the dumbbell on the outside of one hip. With bent elbows, guide the dumbbell across the body in a powerful upward chop ending above the opposite shoulder. Return to start position. Complete 10 on each side.

Alternating snatch: Begin in a sumo squat position with a flat back, placing the dumbbell in between your arches. Drive through your heels in an explosive movement as the elbow leads and the arm unfolds to a full extension overhead (biceps by the ear). Reverse the movement, keeping the dumbbell close to the body and return to the sumo squat position to change hands. Complete 20 reps total, alternating hands each time.

Russian twist: In a seated position, hinge back and lift the legs off the ground with bent knees. Hold dumbbell close to your chest and keep your back straight. Twist your torso to the left, and then reverse the motion, twisting to the right. Complete 20 reps total, counting left and right as one rep.

Seated press: In a seated position, extend legs out in front of the body. Hold the edges of the dumbbell with two hands and extend the arms above head, biceps to the ears. Make sure to keep a straight back while you press. Complete 20 reps.

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Chipper Workout!

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Chipper Workout!

This week's EMPOWERED WOW (Workout of the Week) is a full body Chipper!

A chipper is where you complete the given reps of each exercise before moving onto the next. Start with 50 jumping jacks, 40 mountain climbers, 30 shoulder taps, 20 air squats, 10 burpees, and then hold a 30 second plank. Get right back to it but starting with the 10 burpees and ending with the 50 jumping jacks.

GOAL: Time yourself going down in reps and try to beat your time when going up in reps!

ROUND 1:

50 jumping jacks

40 mountain climbers

30 shoulder taps

20 air squat

10 burpees

30 sec PLANK HOLD

10 burpees

20 air squat

30 shoulder taps

40 mountain climbers

50 jumping jacks

Exercise Guide / How To

Jumping jacks: Stand with feet together and hands down by your side. In one motion, jump your feet out to the side and arms laterally above head. Reverse motion back to the start position.

Mountain climbers: Start in a high plank position, making sure shoulders are in line with the wrists. Drive one knee towards the chest, while keeping the body in a straight line. In one motion, switch legs.

Shoulder taps: Start in a high plank position, with feet spread slightly apart. Tap one hand to the opposite shoulder and engage the core and glutes to minimize movement of the hips. Alternate sides.

Air squats: Standing feet shoulder width apart, send your hips back and bend the knees like you’re sitting in a chair. Keep your core engaged and chest lifted, then drive through the heels to activate your glutes and stand tall. 

Burpees: Stand with feet shoulder width apart. Lower your body into a squat position, and place your hands on the floor in front of you. Kick your feet back so you are in high plank position while lowering your body to the ground. Push through the arms and jump feet wide to start position, stand, and jump up.


Exercise Guide / How To

High knees: With arms bent and close to the body, drive one knee to the chest. In one motion switch legs. Alternate as fast as you can.

Bicycle crunch: Lie flat on the floor with the lower back pressed into the ground. Put your hands behind your head, shoulders off the floor, and legs hovering above the floor. Bring one knee towards the chest twisting the torso to reach the knee with the opposite elbow. Alternate sides.

Lateral jump squats: Perform an air squat. Drive through the heels to hop laterally to one side, into another air squat. Repeat movement on the opposite side.

Push ups: Start in high plank position. Bend elbows at 45 degrees and lower the body towards the ground. Push through the hands and straighten arms to go back into the start position.

Froggers: Start in a high plank position. Jump feet to the outside of the hands, and raise the torso and hands off the ground into a squat position. Place hands back on ground and jump feet back into high plank position.

Handstand hold: Start facing away from the wall and place hands on the floor a few feet in front of you. Begin to walk your feet up the wall as you bring your hands as close to the wall as you can. Squeeze your glutes and core to keep your body in a straight line.

ROUND 2:

50 high knees

40 bicycle crunch

30 lateral squats

20 push ups

10 froggers

30 sec HANDSTAND HOLD

10 froggers

20 push ups

30 lateral squats

40 bicycle crunch

50 high knees

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Resolution Reboot!

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Resolution Reboot!

This week's EMPOWERED WOW (Workout of the Week) is all about Kettlebells!

It's time to hit reboot on those 2016 resolutions and get ready to crush this week's workout! Perform 4 rounds of the following exercises. You'll need one medium and one heavy kettlebell. Earn extra credit by finishing with a wall sit!

 

Exercise Guide / How To

20 kettlebell swings (heavy): Standing with feet shoulder width, hold a kettlebell with both hands, arms relaxed. Hinge at the hips, bringing the chest forward and guiding the kettlebell through the legs (*keep the KB above the knees*). Thrust the hips forward squeezing the glutes and core so the kettlebell swings in front of the chest. Control the KB back down as you hinge and repeat. 

16 goblet squats (heavy): Stand with feet shoulder width apart, and kettlebell at chest level (handle toward you, hands around the bell). Send your hips back and bend the knees like you’re sitting in a chair. Keep your core engaged and chest lifted, then drive through the heels to activate your glutes and stand tall.

20 romanian deadlifts (heavy): Stand with feet hip width apart and toes forward, holding a kettlebell with both hands and letting it hang in front of you. With a slight bend in the knees and shoulders back, hinge the hips and slowly lower the kettlebell towards the ground. Back should be straight, and kettlebell close to the legs. Extend the hips to return to start position, and repeat movement.

16 push press (8+8) (medium): Hold the KB in the racked position - gripping the handle, bell resting on your biceps & forearm with a neutral wrist, elbow tight to the body. Slightly bend the knees and drive through the heels as you punch the weight straight up above the head (biceps by the ear). Slowly bring the KB back to the racked position. Complete 8 reps on each side.

20 bent over rows (10+10) (medium): Start in a lunge position with the front leg bent and elbow resting on the knee. Hold the kettlebell with one hand (opposite the front foot). Keeping a straight back and neutral neck, drive the elbow past the torso. Complete 10 rows on each side.

16 figure 8’s (medium): Stand with feet slightly wider than shoulder width, and knees bent. Hinge at the hips with a flat back. Pass the kettlebell through the legs from one hand to the other. Then snap the hips and stand tall while you thrust the bell across the body, resting it on the opposite hand. Repeat by passing the kettlebell through the other leg.

Once you have completed 4 rounds of the above exercises, challenge yourself with a wall sit. Aim for 30 seconds or MORE!

kettlebell wall sit: With feet shoulder width apart, back flat against a wall and knees bent at 90 degrees (thighs parallel to the ground). Make sure core is engaged and knees directly over the ankles. Hold your kettlebell at chest level, and stay in the wall sit for as long as you can.

 

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Workout of the Week: Mardi Gras Style!

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Workout of the Week: Mardi Gras Style!

We created a special FIT-Tuesday EMPOWERED WOW (Workout of the Week) for Mardi Gras!

Complete 20 reps of each exercise. When you are done, repeat them again and instead complete 15 reps of everything. Then 10 reps, and then 5 reps. Let's do it!

ROUND 1: 20 burpees, 20 air squats, 20 push ups, 20 tuck jumps, 20 v-ups

1 min water break!

ROUND 2: 15 burpees, 15 air squats, 15 push ups, 15 tuck jumps, 15 v-ups

1 min water break!

ROUND 3: 10 burpees, 10 air squats, 10 push ups, 10 tuck jumps, 10 v-ups

1 min water break!

ROUND 4: 5 burpees, 5 air squats, 5 push ups, 5 tuck jumps, 5 v-ups

And...DONE!

Laissez les bon temps rouler! (Let the good times roll!)

 

Exercise Guide / How To

Burpee: Stand with feet shoulder width apart. Lower your body into a squat position, and place your hands on the floor in front of you. Kick your feet back so you are in high plank position while lowering your body to the ground. Push through the arms and jump feet wide to start position, stand, and jump up. 

Air squat: Standing feet shoulder width apart, send your hips back and bend the knees like you’re sitting in a chair. Keep your core engaged and chest lifted, then drive through the heels to activate your glutes and stand tall.

Push up: Start in high plank position, shoulders over wrists. Lower body to the ground, elbows at 45 degrees. Press through the hands with core engaged so you move as one unit back to starting position.

Tuck jump: Start with feet together. Bend the knees slightly, and jump in the air while tucking the legs into the chest. Land softly with bent knees.

V-up: Start laying on the ground with arms above head, and feet a few inches above the ground. Use the core to lift the torso and legs, making a "V" shape. *MODIFIED option, bend the knees into a seated tuck position instead of the full V.

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Full Body Circuit!

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Full Body Circuit!

This week's EMPOWERED WOW (Workout of the Week) is all about CIRCUITS!

This 20 minute bodyweight workout includes both strength & cardio for a full body challenge. No equipment needed, just a timer and some fire to kick ass. Let's go!

Circuit #1 - 30 seconds each (no rest in between exercises), 2x through

Air squat: Standing feet shoulder width apart, send your hips back and bend the knees like you’re sitting in a chair. Keep your core engaged and chest lifted, then drive through the heels to activate your glutes and stand tall

Speed skater: Leap laterally onto the left leg, while reaching for the ground with the right hand. Repeat on the opposite side, jumping as far as you can

Split lungeStarting with feet together, jump into a lunge position, making sure the front knee does not go over the toe. Jump back to start position, and jump into a lunge on opposite leg. Challenge: switch legs in the air without stopping in the middle

Push up + plank jack: Complete one push up. Once back in high plank position, jump feet apart and back together. Repeat. Challenge: complete the push up while jumping the feet apart

Plank row: In high plank position, alternate rows with each arm. Engage your core and glutes, keeping the hips as still as possible

1 minute water break!

Circuit #2 - 45 seconds each (no rest in between exercises), 2x through

Alternate curtsy lunge: Start with feet shoulder width apart. Cross the right leg behind the left at a diagonal, bending both knees to 90 degrees. Return to start position and repeat on other side

Inch worm + side reach (T Plank): Walk hands out to a high plank position. Reach one arm up to the ceiling to make a T, and then repeat with the other arm. Walk feet forward to hands, and repeat. Challenge: add a push up

Forearm plank spiderman: In forearm plank position, bring one leg up towards the side of the body with a bent knee. Repeat on other side

Side step squat: Start with feet together, step into a squat to one side. Return to the start position, and repeat the squat to the other side. Challenge: speed up the movement and explode out of the squat

Crab kick: Start in a crab position on your hands and feet with hips lifted. Complete a tricep dip followed by raising your left leg in the air and reaching your right hand towards it. Return to crab position, and repeat on the opposite side

Scissor kick: Lay on your back with hands behind the head, shoulders lifted off the ground, and core engaged. Bring one leg straight up and the other leg a few inches above the ground. Slowly switch the position of the legs

1 minute water break!

Circuit #3 - 30 seconds each (no rest in between exercises) 2x through.

Alternate forward kick: Standing with hands in fists close to the body in a fighter stance. Kick one leg out in front, extending through the heel. Return to start position and kick with the other leg. Challenge: jump as you alternate legs

Wide squat pulse: In a wide squat position, press out on the knees as you pulse up and down with the arms above the head. Keep the core tight and back straight

Plank up: Start in a high plank position. Put one elbow on the ground, followed by the other. Do the same back up into the high plank position.  Make sure your shoulders are directly over your elbows the whole time

Swimmers: Laying on your stomach with arms out in front, raise one arm up while raising the opposite leg. Repeat, alternating limbs and keep your neck in a neutral position

Congrats - you did it!

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And we're live!

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And we're live!

Welcome to the new face of EMPOWERED NYC!

We've been empowering others through fitness since 2010, and we're excited to kick off 2016 with a brand new website. We're also excited to launch our EMPOWERED Workout of the Week series! Follow us on social media (@empowerednyc) and sign up below to get the free, fun, empowering content delivered right to your inbox! 

We're here to help you take your health to the next level and kick ass at life.

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