Workout Wednesday

I am often asked about my workouts, so I wanted to share two of my favorite fitness apps. 

The SecondsPro timer app allows me to build my own circuit training workouts. I pick 7 or 8 bodyweight/strength training/weight lifting moves and repeat them all for a few sets (anywhere from 3-5 sets). One day I'll do upper-body, one day I'll do lower-body, and one day I'll do full-body. It is intense with little rest, and that's why it only takes 40 minutes max. I'll do cardio two days a week for about 30 minutes (one day HIIT sprints and the other a long run). If the run is long and low intensity, I'll increase the time to 60 minutes.

I use Workout Calander to log in and set up my workouts for the week/month. If I need to make tweaks here and there, I do so. Always listen to your body! Over time, you will become more in tune with your body and the feeling will come naturally. 

Dedicated in December Week 4

DID Week 4

Better a little late than never; week 4 of Dedicated in December is here!! I am not healed enough to finish this out, but I still want to provide the last week I planned. 

It is not absolutely necessary, but I highly recommend the using the Seconds Pro timer app. It is $4.99,  but it is so worth it! 

This workout is a circuit training workout, composed of 7 exercises each lasting 1 minute. Repeat all 7 exercises for a total of 3-5 sets. Be sure to rest for a few seconds between each exercise and after each set. I set up :05 seconds between each exercise and :30 seconds between each set. A 5 set workout is less than 40 minutes! 

Incorporate this workout into your routine 2-5 days a week depending on your level of fitness! Be sure to hashtag your photos with #dedicatedindecember, #iDIDit, and #justDIDit. Also please feel free to tag me @alice_faerie, so I can see all the participation!! Description of exercises is as follows:

Week 4:

1. Jump Squats: Stand with feet planted a little more than shoulder width apart. Hold in core and go down to a squat position with your ass out going down as far as you can. Ass to thebgrass! Jump up to the returning position using your glutes and legs.  Repeat and take short pauses when needed.

2. Elevated Push-ups: These are just like regular push ups except your feet are elevated. Start face down with weight distributed on the hands and put feet on a chair or low table. Your body should be rigid and straight, and hands placed wide apart.  Lower your body until your chest nears the floor at the bottom of the movement, and then return up to the starting position. Be sure to move in a nice fluid motion, keeping the core muscle groups activated. Don't be afraid to pause for a few moments and/or drop to your knees when needed; it could help you achieve proper form. 

3. 1-Leg Elevated Bridge Raises. Lay down with knees bent. Put your feet on the edge of  a table or on a wall and hold up one leg. Lift your ass off the ground repeating for :30 and then switching legs for the remaining :30.

4. Burpees: Begin in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back, while keeping your arms extended. Immediately return your feet to the squat position. Stand up from the squat position. Repeat and take short pauses when needed.

5. Rows: Put your left knee on a table or bench while keeping the other foot planted on the floor. You should be bent over with your left hand on the table and right hand holding a barbel. Lift the barbell while keeping your arm at your side; you want to be pulling back with your tricep and back. Repeat on this side for :30 while switching to the right side for the remaining :30. Again, left/right can be done in setup.

6. Jump Plié Squats: Stand a bit more than shoulder with apart with feet pointed open. Like regular jump squats, hold in core and go down to a squat position with your ass out going down as far as you can. Ass to the grass! Jump up to the returning position using your glutes and legs. Repeat and take short pauses when needed.

7. Back Raises: Stand with feet planted a little more than shoulder width apart with a barbell in each hand. Keep your back straight and bend a bit ensuring your core is tight and back stays straight. The barbells start at waist level them lift them up to your chest by bending your elbows. Your elbows should be facing out and keep your palms facing your body. Repeat.

Dedicated in December Week 3

DID Week 3

Are you still dedicated!? Week 3 of #dedicatedindecember here!! It is not absolutely necessary, but I highly recommend the using the Seconds Pro timer app. It is $4.99,  but it is so worth it! This workout is a #circuittraining workout, composed of 7 exercises each lasting 1 minute. Repeat all 7 exercises for a total of 3-5 sets. Be sure to rest for a few seconds between each exercise and after each set. I set up :05 seconds between each exercise and :30 seconds between each set. A 5 set workout is less than 40 MINUTES! Incorporate this workout into your routine 2-5 days a week depending on your level of fitness! Be sure to hashtag your photos with #dedicatedindecember, #iDIDit, and #justDIDit. Also please feel free to tag me @alice_faerie, so I can see all the participation!! Description of exercises is as follows:

Week 3:

1. Weighted Squats: Stand with feet planted a little more than shoulder width apart. Hold a barbell on each shoulder, the heaviest you can stand. You want to ensure that your form is not compromised. Hold in core and go down to a squat position with your ass out going down as far as you can. ass to the grass! Stand up to the returning position using your glutes and legs. Repeat.

2. Close-grip Push-ups: These are just like regular push ups except your hands are close together rather than wide. Start face down with weight distributed on the hands and feet. Your body should be rigid and straight, and hands placed together making a triangle with your thumbs out. Lower your body until your chest nears the floor at the bottom of the movement, and then return up to the starting position. Be sure to move in a nice fluid motion, keeping the core muscle groups activated. If you can do a real push-up that is great! If not, you will get there! Don't be afraid to drop to your knees when needed. I still do about halfway through the minute and it really allows me to have proper form. 

3. Fire Hydrants: Get on all fours. Lift right leg out to the side while keeping the knee bent. Return to starting position and continue for :30 while switching to the left leg for the remaining :30. Again, left/right can be done in setup. If you want more of a challenge, add ankle weights!

4. Mountain Climbers: Start face down with weight distributed on the hands and feet. Your body should be rigid and straight, and hands placed approximately shoulder width apart (the plank position). Bring your left knee to your chest while keeping your weight evenly distributed. Bring back and repeat with the right leg. Take short pauses during the minute if you need!

5. Dumbbell Tricep Kickbacks: Kneel over a bench or chair with one arm supporting your body. Grasp dumbbell with free hand. Position upper arm parallel to floor and extend arm until it is straight. Return to starting position and continue for :30 while switching to the opposite arm for the remaining :30. Again, left/right can be done in setup.

6. Weighted Walking Lunges: Hold a dumbbell in each hand. Step with one leg into a lunge position and be sure not to let your knees go past your toes. Step with other leg and continue to walk in a straight line. I do these up and down a long hallway.

7. Arnold Curls: Sit or stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists.

Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat.

Dedicated in December Week 2

Are you still dedicated!? Week 2 of Dedicated in December is here!! It is not absolutely necessary, but I highly recommend the using the SecondsPro timer app. I think it costs a dollar, but it is so worth it! This workout is a circuit training workout, composed of 7 exercises each lasting 1 minute. Repeat all 7 exercises for a total of 3-5 sets. Be sure to rest for a few seconds between each exercise and after each set. I set up :05 seconds between each exercise and :30 seconds between each set. A 5 set workout is less than 40 MINUTES! Incorporate this workout into your routine 2-5 days a week depending on your level of fitness! Be sure to hashtag your photos with #dedicatedindecember, #iDIDit, and #justDIDit. Also please feel free to tag me @alice_faerie, so I can see all the participation!! 

1. Bulgarian Split Squats: Stand with feet planted a little more than shoulder width apart. Put one foot on a chair or table behind you. Hold in core and while keeping your foot/toes on the chair, go down to a squat position with your ass out going down as far as you can. Ass to the grass! For the leg planted on the ground, try not to let your knee go past your toes. Stand up to the returning position using your glutes and legs. Repeat.

2. Push-ups: Start face down with weight distributed on the hands and feet. Your body should be rigid and straight, and hands placed approximately shoulder width apart (the plank position). Lower your body until your chest nears the floor at the bottom of the movement, and then return up to the starting position. Be sure to move in a nice fluid motion, keeping the core muscle groups activated. If you can do a real push-up that is great! If not, you will get there! Don't be afraid to drop to your knees when needed. I still do and it really allows me to have proper form. 

3. Alt Side Lunges: Stand with your feet parallel, hip-width apart. Slowly step to the right while keeping your weight into your left heel. Both feet are still facing forward. Once your right foot is firmly placed on the floor, begin to shift your weight toward the right foot, bending the right knee and pushing the hips back. Continue to lunge until your shinbone is vertical to the floor and your right knee is aligned with the second toe of your right foot. Your left leg should be as straight as possible and your body weight should be distributed into the right hip. The heels of both feet should stay flat on the floor. Next push off firmly with your right foot, returning to starting position. Repeat the movement for the opposite side alternating for the entire minute.

4. Bicycle Kicks: Start by sitting on the floor with your legs stretched out straight and elevated. Sit up in a crunch position while bringing one knee to your chest and twisting your torso in the opposite direction. Repeat with the other leg alternating for the whole minute. 

5. Tricep Raises: tand with feet planted a little more than shoulder width apart. Hold a barbell (the heaviest you can stand) over your head with your palms facing up. Lower the barbell behind your head ensuring your back is straight and core is tight. Lift barbell using your triceps and back. Repeat.

6. Plié Squat with 4 count pulse: Stand a bit more than shoulder with apart with feet pointed open. Like regular squats, Hold in core and go down to a squat position with your ass out going down as far as you can. ass to the grass! Pulse for four counts and then stand up to the returning position using your glutes and legs. Repeat.

7. Bench Press: Lay on a table, bench, or exercise ball. I use the ball Bc it also works my core! Lay back and grab a barbell in each arm. Push the barbell up then return to starting position. Be sure to keep your core in and back straight while bending the elbows. Repeat.

Dedicated in December Week 1

I am often asked about my workouts. I do all of my workouts at home with a few sets of dumbbells, and I go running outside on the streets. 

I created a 30 day workout challenge on Instagram because I wanted to close out 2013 with a bang, and why wait until January?! Each Sunday in December I will post a circuit training workout. It isn't too late to participate, so I wanted to post the workout from last Sunday. 

These workouts are full body circuit training workouts that will increase intensity as the weeks go on. Look to incorporate them into your routine 2-5 days a week, depending on your level of fitness. 

It is not absolutely necessary, but I highly recommend the using the Seconds Pro timer app. I think it costs a dollar, but it is so worth it! This circuit training workout is composed of 7 exercises each lasting 1 minute. Repeat all 7 exercises for a total of 3-5 sets. Be sure to rest for a few seconds between each exercise and after each set. I set up :05 seconds between each exercise and :30 seconds between each set. A 5 set workout is less than 40 MINUTES! If you post any photos on Instagram, be sure to hashtag your photos with #dedicatedindecember, #justDIDit, and #iDIDit. Also please feel free to tag me @alice_faerie, so I can see all the participation!!

The exercises are as follows:

1. Squats: Stand with feet planted a little more than shoulder width apart. Hold in core and go down to a squat position with your ass out going down as far as you can. ass to the grass! Try not to let your knees go past your toes. Stand up to the returning position using your glutes and legs. Repeat.

2. Tricep Dips with Knees Bent: Sit on the edge of a chair or low table with your hands at your sides and on the edge of the chair. Keep knees bent while scooting off the chair and dip down using your arms and back. Raise yourself back up and repeat. 

3. Backward Lunges: I do these weighted, but you can certainly do them without. Stand shoulders length apart and move right leg behind you. Keep leg behind and bend knees. If using weights, keep them down to your sides. Stand up and return to starting position. Stay on the same leg for :30 and switch to the left for the remaining :30, but left/right can be chosen in setup. Repeat.

4. Forearm Plank: Get down on ground in a push-up position and drop to your forearms. While on toes and forearms, hold position for entire exercise. If you need to pause during the minute, keep it to 3-5 seconds.

5. Bicep Curls: Grasp a barbell in each hand. Bend your arm at the elbow and return to starting position. You can alternate or you can do one arm for :30 while switching to the other arm for the remaining :30. Left/right option can be done in setup. There are different ways to do bicep curls; always change it up!

6. Plié Squats: Stand a bit more than shoulder with apart with feet pointed open.  Like regular squats, Hold in core and go down to a squat position with your ass out going down as far as you can.. ass to the grass! Try not to let your knees go past your toes. Stand up to the returning position using your glutes and legs. Repeat.

7. Shoulder Presses: Stand up with a barbell in each hand. Lift over your head; your palms should be facing out. Push the barbells up ensuring your core stays tight. Repeat.