FitSugar

No Equipment Necessary: Mountain Climbers

FitSugar — Fri, 26 Oct 2007 04:00:00 PDT

There are lots of exercises you can do that really work your body without having to use a machine, weights or accessories. One of my favorites is the Mountain Climber, because it's a great exercise for the lower body muscles, the core, and it's also a great form of cardio.
Here's how to perform it:

Start in a traditional push-up starting position - shoulders over hands and weight on just your toes.
Bring your right foot forward, bending the knee and putting weight on the ball of your foot.
Switch legs bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position.

Fit's Tips: Make sure to keep the head in line with the body and the stomach muscles contracted throughout the entire range of motion. Start by moving consistently for 30 seconds without stopping. Pick up your pace as you get used to the movement.

Beach Body Beach Workout

FitSugar — Mon, 21 May 2007 04:00:00 PDT

So you've been hitting the gym a lot to get into that bikini and now that you've arrived, try and keep it that way with this beach body beach workout:

Warm-Up: Tread water for 5 minutes.
Cardio: Jog in the sand for at least 30 minutes. For an added challenge, run in ankle high water.
Walking Lunges: Walking lunges are a great variation to regular lunges. Plus doing them in the sand adds a whole new variation. Try doing 20 forward and 20 backward. For an added challenge, hold two water bottles down at your sides.
Mountain Climbers: Do 3 one minute intervals. (Hands in sand with shoulders over hands. One leg tucked, one leg extended. As quickly as possible "climb" alternating legs back and forth.) Word to the wise: You may want to close your eyes as you'll probably be kicking up a lot of sand.
Push-Ups: Do 3 sets of 10 push-ups on the sand. For an added challenge, make sure your head is at a slightly lower level than your feet.
Crab Walk: (Reverse push-up position: belly facing up, abs tight, legs out in front of you, arms extended below your shoulders, spine straight) Walk forward for 25 steps and then backward 25 steps. Repeat. For an added challenge, soak a towel and rest it on your belly for some added weight.
Crunches: Do 2 sets of 25 basic crunches in the sand -- For an added challenge position yourself so that your head is at a slightly lower level than your feet.
Cool-Down: Walk around in the sand for 5 minutes and follow with 15 high kicks.

Fit's Tip: Be sure to use a waterproof/sweatproof sunscreen and I prefer to wear sneakers (except when swimming) for support of my ankles despite the sand.

Source

Countdown to the Oscars: Get Fit with Ellen and Bob

FitSugar — Sun, 18 Feb 2007 03:40:00 PST

On day 6 of our Countdown to The Oscars with Ellen and Bob, Bob teaches us push-up mountain climbers. Try to do them for 45 seconds and if it seems too hard, then drop down onto your knees while doing them.

We are halfway through our Countdown to The Oscars with Ellen and Bob Harper. Check in tomorrow for day seven. Missed the other workouts, no worries, visit my other Countdown to The Oscars posts.

How to Warm Up For Every Type of Workout

Leta Shy — Wed, 28 Mar 2012 13:16:18 PDT

You know that you should warm up no matter what, but if you ever wondered what exactly you should be doing, here are specific warm-ups for different kinds of workouts.

Yoga: Think you don't need to warm up before yoga? Think again. Warming up before your class can help your performance and keep you from being sore the moment you stretch out into Downward Dog. Keep your wrists, shoulders, and back muscles loose with these four upper body warm-up ideas you should do before your next yoga class.

Running: Walking briskly or jogging is an easy way to warm up for your actual run. But if you want to warm up in a way that targets your muscles specifically, dynamic warm-ups are the way to go. These warm-ups raise your heart beat and loosen tight muscles while you perform the moves, making you primed to have a good run. Try this short dynamic warm-up before you go out for your run.

Find out more ways to warm up after the break.

10 Boredom Busters For Indoor Workouts

Laura Marie Given — Tue, 20 Mar 2012 16:52:00 PDT

If you tend to feel bored at the gym and spend more time watching the clock, these easy tricks are sure to boost your motivation. Whether you're just beginning a bikini-ready plan for the Summer or consider yourself a seasoned gym rat, here are 11 simple ways to fire up your indoor workouts:

Vary your machines: If the treadmill is your best (and only) friend, it's time to switch things up. Try the seated row, the stationary bike, the elliptical, or a mix of all four to keep your body guessing.
Head for the hills: Ward off repetition by changing the incline regularly. The best part? You'll tone your muscles and burn extra calories.
Direct your thoughts: If you can't stop thinking about how bored you are, try coming up with a new focus for every minute or mile. Plan your future wedding, imagine a dream home, or brainstorm your favorite songs and movies to distract yourself.
Alternate weights and cardio: Rather than following a full strength workout with a long bout of cardio, mix up the two. Not only will you stave off boredom, but you'll also give your metabolism an extra boost from the intervals.
Change your listening habits: If you're sick of your workout playlists, why not try an audiobook? What about a podcast? If you prefer something with a fast tempo while you run, reserve audiobooks and podcasts for incline walks or cool downs.

Keep reading for more boredom busters.

Burn 1,000 Calories an Hour With This At-Home Indoor Cycling Workout

Self — Wed, 29 Feb 2012 04:14:46 PST

We are pumped to share one of our favorite stories from Self here on FitSugar!

On a recent visit to Cycle House in West Hollywood, I was amazed to discover how fast an hour-long indoor cycling class can pass when you're cycling alongside a high-energy, no-nonsense fitness instructor. It's no wonder celebrities like Charlize Theron and Nicole Kidman are flocking to this new hot spot! Not only did I torch major calories, but I could barely get off the couch the next day.

"Every instructor is committed to creating the most effective interval-training, body-toning, heart-pumping, calorie-torching, challenging, fun rhythm ride workout that cannot be duplicated," says Cycle House Chief Ride Officer Nichelle Hines. "Indoor cycling allows you to craft a true training style that allows you to really shape and tone your body by adjusting speed and resistance while engaging the mind."

Luckily, you don't need to be a movie star to experience the Cycle House craze. All you need is a stationary bike to put the pedal to the metal. Says Hines, "I think the workout is so popular with the Cycle House client for one reason. It works!"

To burn 500 to 1,000 calories per hour at home, "find songs you like that inspire you" and "ride as much as you like as long as it feels good," says Hines. Incorporate these five moves into your regular routine at least twice a week for a full lower-body workout.

See the at-home cycling workout after the break!

10 Fitness Routines to Work Your Entire Body Fast

Leta Shy — Mon, 20 Feb 2012 15:59:45 PST

Even if you have all the time in the world to spend at the gym, who wants to? Get in and out and on with your day by doing workouts that will strengthen all your muscle groups in a short time and get the heart rate up as well. Here are 10 do-anywhere total-body workout ideas that will save you time.

Celebrity trainer Jeanette Jenkins developed a belly-fat-blasting workout sequence that is fast and effective. From oblique crunches to exercise-ball moves, this workout combines strength training and cardio for one effective circuit. See all the moves (and download the printable PDF) here.
If you've got 15 minutes, you must print out this 5-4-3-2-1 workout from a FitSugar reader. Combining five minutes of cardio, four minutes of lunges and mountain climbers, three minutes of arm work, two minutes of squats, and one minute in plank will work your entire body without any equipment.
You may not have the pressure of walking down a runway in your underwear, but there's that whole Summer beach thing to think about. Channel your inner lingerie model with this video: a 10-minute total-body workout from Victoria's Secret trainer Andrea Orbeck.
If you're in the mood for something that will exercise your body as well as your mind, try this (printable) total-body yoga sequence. The nine poses will keep you calm while strengthening and lengthening your muscles.
Adding a ball to your normal workout routine raises the difficulty and offers variation. Do these three exercise ball exercises for a total of three sets for a challenging, all-body workout.

Read on for five more fast ways to work your entire body.

Rock Climbing With a Toddler on Your Back: Kid Friendly or Are You Kidding Me?

Rebecca M Gruber — Thu, 02 Feb 2012 11:21:11 PST

For Menna Pritchard, rock climbing, hiking, and surfing are a way of life -and she isn't going to let a lil thing like a baby get in her way of a great adventure. The single mama is at the center of a storm of controversy since turning to Facebook to post a photo of herself rock-climbing with her daughter Ffion, 2, strapped to her back. In the image, mama Menna is wearing a helmet for protection, but lil Ffion is not. When fellow moms questioned her decision, she told the BBC:

The route I was climbing with Ffion [at Three Cliffs], there was no risk of any rock fall. I knew 100 percent it was safe. The person below me was very competent, I had a mountain climbing instructor there too and I'm pretty confident of my own competence. I was top-roping (which prevents a climber from falling down the cliff surface), which is very safe.

The babywearing advocate spends a significant amount of time blogging on her personal blog, Per Ardua Ad Alta, about her adventures, many of which include having her daughter riding on her back.

What do you think?

Source: Per Ardua Ad Alta

From the Community: Everything You Need to Know About Tabata Training

Fit Community — Wed, 25 Jan 2012 00:24:34 PST

FitSugar community member (and fitness instructor) livinginthin gives us a primer on Tabata training, a type of high-intensity interval workout.

You've probably heard the word Tabata by now (and if you haven't, you will!). So what exactly is this hot new fitness trend, and why you should care about it?

What is Tabata?

The term Tabata was coined after the Japanese researcher Dr. Izumi Tabata, who compared the effectiveness of short, very high-intensity training (bursts of maximal effort for 20 seconds followed by 10 seconds of recovery, repeated for four minutes in total) to a traditional 60-minute aerobic workout.

Who should do it?

Anyone looking to amp up their fitness level, maximize their cardio time, burn more calories, and blast off more fat in way less time. The key to a successful Tabata session is being able to hit the high levels of intensity (the participants in the Tabata study worked at 170 percent of their VO2 Max - that's killer!). If you are new to exercise, or returning after a long hiatus, you may want to progress slowly with trying a Tabata workout.

Learn more about Tabata, after the break!

Class Review: Sport Club LA's Aspen Ascent Gets You Mountain-Ready

Leta Shy — Mon, 26 Dec 2011 03:20:20 PST

If you live for the mountains during the Winter, your gym time probably includes exercises to strengthen your lower-body muscles and challenge your balance. Aspen Ascent, a new class at Sports Club LA locations, offers such a workout for skiers and snowboarders alike.

Like many strength-training cardio classes, Aspen Ascent focuses on circuit training with supersets grouped by muscle area, to pump up your heart rate while challenging your muscles. But Aspen Ascent is specifically designed for those who want to enhance their snow sport skills.

The class is divided into three sections: speed and agility, strength and balance, and core and flexibility. A short warmup period at the beginning includes light cardio, such as jumping jacks (my instructor had us do a set of always-exhausting mountain climbers afterward as well). Each of the three sections last between 10 to about 20 minutes, depending on the length of the class, which varies by location. After the core and flexibility section, which focuses on abs and yoga- and Pilates-inspired moves, there are a few minutes of cooldown to stretch your muscles.

Lunges and squats play an important role in Aspen Ascent, as do unstable surfaces to improve balance and upper body work, so many exercises mix a pair of weights with gliding discs. In my class we did two "runs" of every exercise - a short set for 30 seconds with a short break, followed by a minute of the same exercise and a longer break.

See what I thought about Aspen Ascent after the break.