Beach Workout!!

In honor of my recent/upcoming beach vacays, here is a quick workout for you to do the next time you find yourself enjoying a beautiful, rejuvenating ocean-view!

• run 1/2 mile in soft sand


• 15 push ups


• 30 lunges @ mid-calf depth 


• be sure back knee dips into water w/each lunge!


• 30 v-ups


• 15 push ups


• run 1/2 mile in soft sand {back to where you started!}


• 30 lunges @ mid-calf depth


• 30 v-ups


• 15 pushups


• 30 lunges @mid-calf depth


• v-ups burnout!!


• go until you can't complete another single one!!

Good job!! Now go for a dip, enjoy God's amazing creation, and then maybe treat yourself to a delish and refreshing green fruit smoothie!! YUM!!

-peace. health. roxyB!!

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TONE IT UP Tuesday: From Head to Toe!!

Be sure to check out previous editions of TONE IT UP:Tuesday!

In response to popular request, this edition of TONE IT UP Tuesday is hooking you up with a super-basic example of a full-body workout.  A video workout guide is in the works as well.  My video workouts have not yet launched, but they've not been forgotten! They're coming.  Here's your guide for now, leave any questions in the comment section and they'll be answered asap!

roxyB Full Body Basic:

Jumping Jacks
Wide Leg Squats

Chest Fly

Bicep curl to Shoulder Press

Step Ups

Bent over Back Row

Lateral Delt Raises

Walking Lunges

Tricep Dips

Oblique Bends

Crunches

The idea here is to keep your heart rate elevated throughout the entire workout.  Do each exercise for 45 seconds before moving on to the next one. Complete the full list of exercises with no rest.  Focus on breathing through each exercise and holding correct form! Once you have completed the circuit, take a quick drink of water (and up to 60 seconds of rest) and then repeat.  Do the same thing for a third set.  You should have labored breathing.  You should be sweating.  Your muscles should be big time fatigued.  That's what it feels like to pump up that metabolism, tone those muscles, and strengthen your heart/lungs!  

*bonus tip*

Give yourself at least 48 hours of musculoskeletal recovery time before repeating the same workout.  Work some cardio in (jog, walk, cycle, whatev...) on the day in between your workouts to keep the calorie-burnage going AND to assist in working out muscle soreness! Annnd,remember to re-fuel your body after a workout!

TONE IT UP!! 

-Peace. Health. RoxyB

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Get Fit ...w/a deck of cards!!

So earlier I shared a cardgame that doubles as a workout...to be played with friends!  This one is just to give you a fast-paced workout using nothing but your bodyweight when you need to squeeze in some quick exercise @ home or on the road!  Super effective and SUPER easy!

Write down the same list of exercises from yesterday.  Or, if you don't like those, choose your own!  Just be sure to involve all of the major muscles in your body so that you get a great full-body workout!  Flip one card @ a time and go down your list.  Do the number of reps on the card (face-cards & Aces are 15!)  You can go through the full deck once OR set a time and continue until that time is up. 

K, now go find a deck of cards and get your sweat on!!

 -Peace. Health. RoxyB!!

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A Fitness Twist to that good ol' cardgame from our childhood... WAR!!

Do you like cards?  Do you like competition?  Do you need to spice up your calorie-burning life? If you answered yes to ANY of the above questions (or even if you didn't...) try this one!  All you need is a piece of paper, a writing utensil, & a deck of cards.
HINT: You'll get a better workout if there are more than 2 of you playing!

Here's how it works:
Write down the following exercises on a piece of paper:

1. jumping jacks
2. classic push-ups
3. squat jumps
4. sit ups
5. burpees
6. lunges
7. chest push-ups 
8. wide leg squats
9. v-ups
10. tuck jumps
11. high knee sprint in place
12. dips                    

Next: Deal out the full deck and flip your first card!  Everyone but the holder of the highest card must now do jumping jacks to the count of the winning card (e.g. if the highest card is 9, do 9 jacks, if it's a face-card or Ace, do 15!).  The winner collects the cards and when everyone is done with their exercises, play the next round.  You continue through the game, going down the list of exercises, until there is a winner!  When you have reached the end of the exercise list, just start over at the beginning.  Imagine it's on a continuous loop :)  Goooood luck!  Be sure to stretch for a good 10 minutes when the game is over.

Keep your form!  Keep those abdominals tight!  Drink H2O!  Have fun!  Get Fit!!

-Peace. Health. RoxyB!!

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LUNGES. Make them your BFF.

Lunges are one of the single greatest lower-body exercise in existence.  Want to perk up those buns?  Care to tone up those thighs?  Then lunge it up, my friends. This super-efficient exercise incorporates the major lower-body muscles all at once, leading to a strong & toned lower body!

Come back tomorrow to learn proper lunge form.  Correct form is extra-important both for injury prevention and for exercise effectiveness!

--Peace. Health. RoxyB!

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WORKOUT ON THE GO!

Are you traveling this weekend? Instead of using that as an excuse to pass on your workout regimen, just try these moves (consecutively without resting!) first thing in the morning or before hopping into bed!

• High knees in place for 45 seconds
• 15 push ups (or knee push ups)
• 20 jump squats
• 25 sit ups 

                 {repeat this mini set 3x}

Done? Awesome...now get this: Not only will you burn calories during this workout, but you'll kick up your metabolism for up to an hour after you're finished! Cool?  I thought so too...

Happy travels!
Vacations can be good for the body as WELL as the soul!
-Peace.Health.RoxyB

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