FitSugar

Work It at Home: Just You and a Deck of Cards

FitSugar — Wed, 07 Jan 2009 05:30:00 -0800

Mixing up your fitness routine keeps boredom at bay, and I have a total body workout that is all about variety. This at-home workout will have you sweating in no time and it's always challenging. All you need to get started is a deck of cards, so dig yours out of the junk drawer and get your move on.

The workout involves circuits of push-ups, sit-ups, and squat jumps, and the deck of cards keeps you guessing at the number of repetitions. Here's the gist: Flip over the first card. Let's say it's a 10. Your first circuit will be 10 push-ups, 10 sit-ups, and 10 squat jumps. Flip over the next card, and repeat the circuit but change the reps according to the number on the card.

To find out ways to make this workout more interesting and challenging, read more.

There's not much you can do to change the squat jumps, but there are endless possibilities when it comes to sit-ups and push-ups. Consider doing some push-ups more slowly, try the one elbow in, one elbow out variation, and maybe include the triple clap push-ups you've been working on. As for the sit-ups segment, any challenging abdominal exercise would be a great substitution for the traditional sit-up.

Don't feel like you need to tear through an entire deck of cards on your first try; in fact, half the deck is pretty intense. You may initially get through a fraction of the cards, but challenge yourself by adding another card or two each time you take on this workout.

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No Equipment Necessary: Squat Jumps

FitSugar — Tue, 29 Jan 2008 04:00:00 -0800

Some of the best exercises are those that can be done without the need for any extra equipment and by simply using your own body weight. Regular squats are great, but Squat Jumps offer a new take on the old squat - one that you're definitely going to feel in your quads:

Stand with feet shoulder-width apart, arms at sides.
Start by doing a regular squat and then jump up as explosively as you can when you rise up reaching for the ceiling.
When you land, lower your body back into the squat position to complete one rep.
Do two sets of 10 reps.

Fit's Tips: Use your whole foot to jump, not just your toes. Try not to let your shoulders lean out beyond your knees as this can strain and injure your back.

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ExerciseTV: Two Must Do Moves

FitSugar — Tue, 04 Dec 2007 15:30:00 -0800

I know that during the busy holiday season it can be difficult to find time to workout, but adding these two simple moves to your fitness routine might just help keep you going. I found them over at ExerciseTV, I knew I wanted to share them with you. The folks at ExerciseTV were generous enough to share this video with me and to sponsor this post. So get ready to jump start your fitness with fun with the reverse plank and the jumping squat.

New Exercise Trend: Masala Bhangra

FitSugar — Fri, 09 Oct 2009 12:00:20 -0700

Last week we talked about the new workouts you wanted to try and today we're adding another to the list: Masala Bhangra. For those of you not familiar with Masala Bhangra, it's similar to the energetic dance numbers seen in Bollywood cinema and the worldwide hit Slumdog Millionaire.

Created by expat Sarina Jain, the hour-long cardio workout incorporates sliding steps, squats, jumps, turns, and lots of hand and wrist movement set against upbeat modern Bhangra music - a percussion-based genre that sounds like a mash-up of hip-hop and classical Indian music. The instructors are extremely motivating and the class environment feels more like a fun party than a workout regimen.

Jain first introduced the workout through a series of tapes in the 1990s but as she sensed the growing interest in Indian culture, she decided to teach classes as well. If you are a fan of dance workouts, give Masala Bhangra a try. It's a great way to burn 500 calories.

If you have done this workout, I'd love to hear what you think of it . . .

DVD Review: Weight Loss - Cardio Kick

FitSugar — Fri, 02 Oct 2009 09:00:51 -0700

Although I'm not a huge fan of DVDs that have the words "weight loss" on the cover, I did love the Weight Loss - Cardio Sculpt video I reviewed a while back.

Here's another video from that series called Weight Loss - Cardio Kick ($15). This DVD follows the same format of a few minutes of cardio, and a few minutes of strength training with weights, so it goes by really fast. The cardio portion includes high-energy kickboxing and martial arts-influenced cardio moves like punching, kicking, and pretend jumping rope to burn calories. The sculpting section leads you through combo moves such as bicep curls with squats, and lunges with deadlifts. There are a few workout options you can choose from. Do the total 51-minute workout including warmup, two cardio/sculpting workouts, and the cooldown, or if you don't have as much time, do the 31-minute workout including warmup, one cardio/sculpting workout, and cooldown.

For more of my opinion on this DVD keep reading.

Lifting Tip: Warm Up With 10 Minutes of Cardio

FitSugar — Thu, 09 Jul 2009 12:00:21 -0700

If you have a regular fitness routine, you may prefer alternating between days of cardio and days of strength training. On your strength training days, don't just jump right into your squats and lateral raises. Do a little cardio before you lift. Warm up for five minutes of easy cardio such as speed walking or jogging, and ramp up your pace for another five minutes with running, biking, or jumping rope. It's just enough to get your blood flowing and your heart rate up, and will also warm your muscles and tendons. This increases your muscles’ elasticity, allowing you to endure a longer workout, and prevent injury.

DVD Review: 10 Minute Solution KnockOut Body

FitSugar — Mon, 06 Jul 2009 04:30:00 -0700

Famous ladies like Lauren Conrad, Jenna Fischer, and Adriana Lima swear that boxing is a great way to get in shape without getting bored. I concur with their assessments after working out with 10 Minute Solution KnockOut Body Workout Kit with Weighted Gloves ($22). As with the other 10 Minute Solution DVDs, the video is broken up into five, 10-minute workouts that can be done separately, all at once, or you can customize by pairing two or three workouts. I chose to do all of them together and found myself glistening with sweat by the end.

While I enjoyed all of the segments, the Fat Attack and Kickbox Cross Train sections were my favorite, and I wore the provided weighted gloves for extra challenge. The workouts are designed to get your heart rate up with punching, kicking, jumping, and sculpting moves. Both segments incorporate varieties of lunges, and the Kickbox Cross Train is particularly appealing for those looking to spice up typical gym moves. The coach, Jessica Smith, takes you through exercises like squats into overhead tricep extensions with an added heel lift, and reverse lunges into backwards kicks.

The 50-minutes flew by and I had a blast. It provides an intermediate level workout, so I wouldn't rely on it for your sole source of cardio, but it will definitely get your heart rate up and burn some calories. I know I'll be popping this video in on days that I just don't feel like leaving the house to work out. To see a clip of the DVD, read more.

Yoga Tips For Expectant Moms

FitSugar — Fri, 26 Jun 2009 12:02:35 -0700

Whether you're new to yoga or an experienced yogini, practicing yoga is a wonderful way to take care of yourself and your growing little one. Not only will you experience peace and relaxation, but so will your babe. Many gentle types of yoga are appropriate and beneficial during pregnancy, but here are some things you should know if you are expecting . . .

When you become pregnant, talk to your obstetrician or midwife about yoga whether you've been practicing for years or are thinking of starting. They'll most likely give you an enthusiastic "thumbs up," but it's always a good idea to make sure you don't have any health restrictions.
If you've been practicing yoga for a while, it's safe to continue taking the same yoga classes. Just listen to you body, and don't do anything that makes you feel uncomfortable. On the other hand, if you're new to both pregnancy and yoga, take a prenatal yoga class instead of a regular one. The instructor will give you more individualized attention, and explain ways to do poses that will be safe for you during pregnancy.
Prenatal yoga classes tend to focus on opening the hips, stretching the lower back, relaxation skills, and pranayama (breath exercises). So just be aware that you may not be moving a ton, but you'll definitely be breathing, and spending a lot of time in Wide Squat and Pigeon. By using and stretching the muscles you'll be needing during birth, you'll essentially be making labor easier.
Drink plenty of water and be sure to get the extra 300 to 500 calories you need during pregnancy.

To hear the other important tips keep reading

The First Lady Hates Squat Thrusts - Do You?

FitSugar — Tue, 03 Mar 2009 09:00:00 -0800

Much has been said about the first lady's lovely arms. Michelle Obama favors sleeveless fashions that show off her wonderfully toned shoulders.

We all know the Obamas make fitness a priority in their busy lives, and Michelle recently revealed her secret sculpting weapon: squat thrusts. This move gets no love from the first lady. She explained her feelings to People magazine like this:

"It’s jump squats, you go down into a pushup then you jump up,” she said then about her routine. “What does [my trainer] call it? Squat thrusts! That’s the one I really hate. Squat thrusts with a push-up."

I, for one, love this full body move and that is why I consider it one of my March must haves. So how do you feel about squat thrusts?

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Class Act: CrossFit Training

FitSugar — Mon, 20 Apr 2009 16:00:00 -0700

When I showed up to meet my CrossFit certified trainer, Sean Murphy, I found myself approaching a co-ed group performing Olympic lifting as part of an ongoing group class. The outdoor facility was as simple as it gets - a group of mats under a weather-protective tarp, a set of monkey bars, a shed for housing basic supplies like jump ropes and weights, and tractor tires resting about. The rugged scene was a far cry from the luxury home of my morning workouts at Equinox, but the fitness element challenged me in an entirely different and refreshing way.

Sean handed me a jump rope to warm up and then took me through the basics of what would make up my workout. In a completely encouraging and noncondescending way, Sean guided me on how to perfect a simple squat (lead with your booty!), challenged me to do the most perfect push-up that brought my chest barely an inch from the ground, and taught me how to do jumping pull-ups. We did a series of stretches for my hips and quads and it was time for the real workout. To see what it consisted of and what I thought, read more.

My workout was scrawled with a piece of chalk on a mat under the monkey bars: 15 jumping pull-ups, 15 deep squats, 15 perfect push-ups, and a 200 meter run, all to be completed three times. He challenged me to do the entire workout in under eight minutes, and that gave me the extra competitive push that always gets me going. This workout is deceivingly simple - I was breathing heavily after round two. I completed my workout in just under seven minutes, but there was ab-work to follow that challenged my core and we finished with some stretching.

This was just a sample of the workouts offered at CrossFit facilities. Sean described how no workout is ever the same, but they always incorporate exercises that build strength and power while increasing endurance. Typically, the workouts last anywhere from 45 minutes to an hour, and after my experience I can see why the CrossFit methodology has so many dedicated followers. I would definitely recommend checking out Boost Athletics (Sean's training business) if you're in San Francisco, and if you're looking for an ever-changing outdoor workout look into CrossFit facilities in your area.

Photo courtesy of Boost Athletics