FitSugar

Take It to the Gym: Mini Boot Camp

FitSugar — Thu, 14 Jun 2007 04:00:00 -0700

You saw the video and now here's the print out of the Mini boot camp so you can take it to the gym or the park or your backyard. Click here for the printer friendly version.

Boot Strappers 20 reps Only straighten your legs as far as you can while still keeping your hands on the ground Do not jam or pop your knees to straight Relax your neck and look at your shins Exhale as you straighten your legs and use your abs pulling toward the sky to initiate the motion
Boot Strappers Move 2 Come into a full crouched position with your heels raised Inhale as you bend your knees
Push Ups 10 reps Exhale as you push the ground away
Plank with Leg Raise 10 sets - alternating legs Focus on the glutes and hamstrings lifting the leg Keep your core engaged Do not let your back sway to lift your leg

Is there more??!!?? You betcha! Just read more

Push Ups 10 more reps Move to your knees only if you have to If your arms feel like they can't take it, try to stay in a plank and just make the motion smaller
Squats 10 reps Really stick your booty out as you bend your knees Keep your weight in your heels Keep your chest up and look forward Do not round your back, keep it neutral
Squat with Heel Raise 10 sets - alternating heels Hold your squat position and just lift one heel Keep your chest up
Squats 10 more reps
Twisting Side Lunges 10 sets - alternating sides Touch your hand to the outside of your foot Exhale as you twist down, inhale as you return to standing If your inner thighs are tight, you should stretch them first Focus on your obliques making the twisting motion
Alternating Forward Lunges 10 reps, stop with LEFT foot forward Aim to get both knees to 90 degree angles Really push off with the front foot to return to standing, this gets that back of the leg to work Keep your gaze straight out Your arms out to the sides helps with balance
Lunge with Twist to Left 10 reps Keep your torso long as your twist your ribs to the left Your pelvis should stay aimed forward Reach through your back heel to engage your glute muscle Exhale as you twist and imagine your waist wringing out like a wet washcloth
Alternating Forward Lunges 10 reps, stop with RIGHT foot forward Use "Diver Arms" position this round to challenge your balance more "Diver Arms" are arms overhead with elbows straight and hands overlapping
Lunge with Twist to Right 10 reps Keep your torso long as your twist your ribs to the right Genie Arms may feel stupid, but they make it harder to cheat and just move your shoulders to the right
Standing Knee Touch 10 sets - alternating sides This old school marching works the abs, so imagine the knee coming up because the navel is pulling to the spine Reach your arms up as the leg goes down You are bringing the opposite elbow down to the opposite knee
Isometric Crab Hold hold for 30 seconds Finger tips should point toward your bum Keep the pelvis at the same level for the entire 30 seconds, don't let it drop Let your head relax all the way back

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.

Printable Version of Intervals on StepMill

FitSugar — Mon, 31 Mar 2008 01:00:00 -0700

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: Total Body Yoga Flow

FitSugar — Sun, 02 Aug 2009 03:30:00 -0700

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

FitSugar Roundup

FitSugar — Sat, 20 Jun 2009 05:50:00 -0700

The last official week of Spring flew by. It already feels like Summer. If you're working out and working on your bikini bod, be sure to download the printable version of my booty workout. It will help you from becoming a beach bum. Catch up on our favorite stories from the week when you start the slideshow.

View Slideshow ›

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.

A Pesticide Produce Guide For Your Pocket

FitSugar — Fri, 13 Mar 2009 12:00:00 -0700

To buy organic or not to buy organic? Take a page (literally) from the Environmental Working Group, a health advocacy group consisting of scientists, engineers, policy experts, and lawyers whose mission is to expose threats to our environment. In addition to uncovering big environmental health threats, the EWG works to find small solutions, too. One of those is to help you avoid produce that is heavily sprayed with pesticides.

EWG has created a printable version of its "dirty dozen" list of the 12 most heavily sprayed fruits and veggies, as well as the 15 types of produce with the lowest amounts of pesticides. The list fits easily in your wallet so it can be used as a reference guide when grocery shopping to help you decide when to go organic and when it is OK to opt for less expensive, conventionally grown produce. You do, however, have to sign up for the EWG monthly email newsletter to get access to the printable list. Since the newsletter is chock-full of useful information on pesticides, sustainable agriculture, and other food-related issues, it's a piece of email worth getting.

You can sign up for the newsletter here. Here's to some happy and healthy shopping.

Source

Get It Up, Your Heart Rate, That Is: StepMill Intervals

FitSugar — Thu, 02 Apr 2009 06:00:00 -0700

At my gym, the StepMill is usually vacant. You know - the cardio machine that resembles a mini-escalator. It is large and intimidating; plus, it's hard to cheat when working out on a StepMill. Still, using this machine is a great way to get your legs ready for the short shorts of Summer. You can also try this interval pyramid routine as an alternative to running hills. Begin by selecting "manual" on the machine setup.

Take a gander at the workout when you read more.

Click here for a printable version of the workout to take to the gym.

Source

I Tried It: Shape's "Drop 10 Pounds This Month" Circuit Workout

FitSugar — Thu, 12 Mar 2009 10:00:00 -0700

I like to head to the gym with a plan of action so I don't unconsciously skip some difficult exercise that I have not yet learned to love. I printed out Shape magazine's workout and headed to the gym.

The workout, from the article Drop 10 Pounds This Month, promised to burn 400 calories in 30 minutes. How could I pass up the opportunity to burn that many calories while strength training?

The circuit workout was created by Eric Von Frohlich, founder of RoadFit, and it is full of moves to improve balance, power, agility, flexibility, strength, and aerobic fitness. To see how the workout worked out for me, read more.

I really enjoyed this workout and felt pleasantly worked afterward, with sore hamstrings for a couple of days - that's a good thing in my book. For reasons unknown to me, the online printable version begins with exercise number two, so I decided to warm up with five minutes of cardio on an elliptical in lieu of exercise one. I was then only able to go through the workout two times due to time constraints (picking up my daughter from ballet), when it is recommended that you do the workout three to four times. Doing the eight-exercise circuit straight through the first time required a bit of reading to learn the moves. After resting the recommended three minutes between reps of the entire circuit, the second round went much faster.

In the 25 minutes I was able to devote to working out, including the five-minute elliptical warmup, I burned 200 calories. I am quite certain with two other rounds of the circuit I could have gotten close to burning 400. I love the plyometric moves, like jumping lunges, mixed with souped-up squats. Now that I know the routine, I will definitely be doing it again. This workout requires a medicine ball and a step - two things easily found at the gym, but not at my house. Try it and tell me how many calories you burn.