FitSugar

Print It: David Kirsch's Boot Camp Circuit Workout

FitSugar — Tue, 10 Nov 2009 05:50:44 -0800

You saw David Kirsch's Boot Camp Circuit Workout and now you can take it with you to the gym. Click here for the PDF of the workout, then print it.

The colorful images of David pushing himself will surely motivate you to join in the fun of plyo push-ups, sumo squats, and jumping lunges. Once printed, hang the workout on your fridge or put it in your gym bag as a helpful reminder not to slack off this holiday season. David's workout will help you stay toned and fit as we make our way toward Thanksgiving.

Print It: Total Body Yoga Flow

FitSugar — Tue, 04 Aug 2009 14:30:47 -0700

If don't have the time or money to make it to a studio for a yoga class, you can practice yoga on your own. My Total Body Yoga Flow Sequence is a nine-posture series that will work your legs, core, and upper body. It's a great sequence to do after a run, in the morning to warm up, or in the afternoon for a pick-me-up.

To learn how to do each pose, check out this slideshow. Then download the PDF (printable version) of the sequence, print it, and either hop right on your mat or place it in your gym bag so you'll have it for later.

If you're looking for another yoga sequence to try, download this one.

Print It: FitSugar Glutes and Hamstring Workout

FitSugar — Thu, 18 Jun 2009 08:00:00 -0700

If you have been working your abs to get ready for bikini season, I am here to remind you not to forget your booty and the backs of your legs. All styles of suits bare your backside, so get your bum beach-ready with FitSugar's Glutes and Hamstrings workout. We made a convenient printable version of the nine-exercise workout.

Download and print this PDF - it looks best printed in color. Tape it to your fridge. Take it to the gym. Just remember to work your booty.

Print It: FitSugar All Abs Workout

FitSugar — Thu, 14 May 2009 08:00:00 -0700

If you're looking to tone your belly for bikini season, I have nine exercises for you to try. You need to work all the layers of ab muscles to truly tone the area. The FitSugar All Abs Workout does just that.

You can download this PDF version of the workout, print it, and work your abs at your convenience. The PDF looks best printed in color, which is great since orange is an energizing and motivating color. Combining these exercises with regular cardio will get your belly beach ready.

Print It: FitSugar Elliptical Workouts

FitSugar — Fri, 20 Mar 2009 06:00:00 -0700

If you love the elliptical, but need to freshen up your workout, you should try one of my four favorite elliptical workouts. I put them all on one printable page for your convenience. Just print this PDF, take it to the gym, and follow the workout of your choice. You can work your booty, do intervals, or use the boredom buster busy-body workout. Keep this sheet in your gym bag for those days when you know you need a workout but can't motivate to figure out what exactly to do. These workouts will help you have fun at the gym!

Source

Print It: FitSugar Treadmill Workouts

FitSugar — Mon, 16 Mar 2009 05:50:00 -0700

Even if you're a cardio fanatic, running on a treadmill can become a bit stale. To fight boredom you need to mix up your program with intervals and adding incline work. I just made a downloadable version of four of my favorite treadmill workouts, so now you don't have to go to the gym empty handed and come up with cardio routines on the fly. You can print out this PDF of treadmill workouts and take it to the gym. After printing, just fold the paper into fourths so you can easily follow the workout you've selected.

Print It: FitSugar Full-Body Circuit

FitSugar — Thu, 26 Feb 2009 10:00:00 -0800

You don't need to belong to a gym to get strong; you just need the time to fit in a little strength training. I created a full-body circuit workout that takes about 20 minutes, fits in your living room, and only requires a set of dumbbells. If you don't have hand weights, this workout will still strengthen and tone you all over.

A home workout is virtually excuse-proof, and if you keep your dumbbells out where you can see them, you'll be reminded to exercise. If you have recently given up your gym membership, a home circuit is a great way to recession-proof your fitness life.

You can download this PDF, print it, and work your entire body with nine moves. The PDF looks best printed in color and fits on one page. I suggest you hang the workout on your fridge as a reminder to work out!

Print It: FitSugar Lower Body Yoga Sequence

FitSugar — Tue, 17 Feb 2009 02:55:00 -0800

If one of your New Year's Resolutions is to try yoga, you don't need to go to a studio in order to get started. Here is a sequence of nine basic poses that will target your legs and bum. It's great for runners looking to increase their speed, for skiers and riders looking to perfect their balance, and also great for stressed out people looking to slow down their body and create serenity in their mind. This sequence is a great start for beginners, but is also challenging for experienced yogis.

To learn the entire series of nine poses, check out this slideshow. It describes each pose in detail. Then after you've learned how to do each pose, download this PDF, print it, and hop on your mat (or floor if you don't have a mat yet). Work on holding each pose for five breaths, and to make it more challenging, you can hold each pose for longer. I guarantee that your thighs and booty will be burning by the time you reach the last pose, Half Moon.

If you're interested in checking out other fitness routines, check out these downloadable workouts.

Print It: FitSugar Circuit Workout

FitSugar — Wed, 12 Nov 2008 09:00:00 -0800

You don't need to belong to a gym to get strong; you just need the time to fit in a little strength training. I created a circuit workout that takes about 20 minutes, fits in your living room, and requires no special props.

Not only is this at-home workout excuse-proof, it is recession-proof and affordable - the only form of payment accepted is sweat!

Get It Up, Your Heart Rate That Is: Elliptical Speed Play

FitSugar — Mon, 06 Oct 2008 21:06:20 -0700

Time	Resistance	SPM*
00:00-3:00	3	130	Warm up
03:00-5:00	5	140	Warm up
05:00-06:00	7	140-150
06:00-07:00	7	150-160
07:00-8:00	7	160-170
08:00-9:00	7	170-180
09:00-10:00	7	180-190
10:00-10:30	9	190-200	Sprint
10:30-12:00	7	140-150
12:00-12:30	9	190-210	Sprint
12:30-14:00	7	140-150
14:00-14:30	9	200-210	Sprint
14:30-16:00	7	140-150
16:00-16:30	9	200-210	Sprint
16:30-18:00	7	140-150
18:00-18:30	9	190-200	Sprint
18:30-20:00	7	140-150
20:00-21:00	7	180-190
21:00-22:00	7	170-180
22:00-23:00	7	160-170
23:00-24:00	7	150-160
24:00-25:00	7	140-150
25:00-27:00	5	130-140	Cool down
27:00-30:00	3	130-140	Cool down

*SPM = Strides Per Minute