January Jump-Start Wellness Challenge 2024!

 As 2023 winds down, many of us reflect on the year that just passed and look forward to the year ahead. If 2023 left you feeling less-than-your-best-healthy-self, stuffed to the brim with cookies/cake/brownies/all-the-baked-goods, cheese, fun holiday drinks, and are ready to feel better, stronger, healthier, less puffy, etc, I can help! 

A brand spankin' new year is perfect for a reset and a resolution to take your body and it's needs seriously. BUT, did you know that over 90% of New Year's Resolutions fail? Don't worry...it's not a resolution death sentence. There are a lot of reasons why we don't stick to our goals, but here are three of the biggest:

1. They aren't measurable.
2. They aren't supported.
3. They aren't reasonable. 

BUT there is hope!

If you're ready to increase your health and energy and decrease your body fat with exercise, good sleep, hydration and nutrient dense food, then join me and a small group of others with the same goals and game plan to get right back on track...with  measurable, supported and reasonable program!

You can do anything for 21 days...promise. It may not be easy, but it will be worth it and I'll be right there with you the entire way.

The January Heath Jump-Start begins Monday, January 8 and ends Sunday, January 28. 

This challenge is all about getting more energy, kicking sugar cravings to the curb, sleeping better, getting stronger and shedding a bit of fat and puffiness in the process. PLUS, there is another element to this challenge...intension setting and gratefulness practice...it's going to be amazing.

Here's what you can expect when you sign up:

• Membership to a private Facebook group with daily encouragement, recipes, workouts and tips
• Suggested daily food guide with recipes
• Grocery lists for each phase of the challenge
• Daily workout schedule.
• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.
• Access to an ACE certified personal trainer and wellness coach with over 15 years of experience
• NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.
• All for $49* payable via Venmo (@erin-heide)

Are you in? Ready to choose to feel better and ditch some unhealthy habits and create some new helpful ones? Ya know...when you feel better you look better...so what's there to lose?

Click here to e-mail me that you are IN and ready to take control of your health (and the leftover Holiday treats:) .

*If did another 21-day challenge with me in 2023, e-mail me for your special discount for this challenge!

Overwhelmed this Holiday Season? Just Breathe.

It's the most wonderful time of the year...right?! I mean, there are a million amazing, special, cozy and unique things/traditions/bustle that happens this time of year, but it can also be a time of great stress. 

If you're feeling overwhelmed, stressed, disappointed, sad or any other emotion that is challenging, taking a few intentional breathes might be able to help navigate through those feelings to a better place. 

Years ago, I ran across an article by Dr. Andrew Weil that was all about breathing exercises. The one that stuck out most to me was what he termed "a natural tranquilizer for the nervous system." A tranquilizer sounds pretty darn good to me when feeling overwhelmed, anxious or stressed. Especially, one that doesn't have any side effects and that I can "take" anywhere, anytime....because, you know, it's just breathing :)

This relaxation breathing has three simple steps:

1. Inhale for 4 counts
2. Hold the breath for 7 counts
3. Exhale for 8 counts

It's soooo simple, but it really packs a punch...to stress, that is!

Next time you feel triggered, stressed, anxious, or your mind is too busy to sleep, try a few rounds of this...let me know how it goes!

For more information on relaxation breathing techniques, checkout Dr. Weil's fantastic video!

12 Days of Fitness Challenge

 

 

Here’s the Deal:

The first day you only do Day One, the second day, complete Day One and Two, the third day finish Day One, Two and Three, and so on.

 

Here’s the Work:

Day One: 1 set of 100 jumping jacks

Day Two: 2 one-minute planks

Day Three: 3 sets of 10 lunges

Day Four: 4 sets of 30 second jump rope

Day Five: 5 burpees

Day Six: 6 sit ups

Day Seven: 7 push ups

Day Eight: 8 calf raises

Day Nine: 9 super low squats

Day Ten: 10 jump squats

Day Eleven: 11 triceps dips

Day Twelve: 12 mountain climbers

At-Home Workout Progression

If you're wanting to get stronger, leaner and fitter, it's super important to "progress" your workouts. That just means that you change and sometimes intensify the exercises you do so that our bodies don't adapt and get used to what we are doing and therefore don't build muscle or get stronger. Completing the same exact movement with the same exact weight will cause us to plateau; our bodies are smart and they will stop responding and changing without variety.  

So when should you progress a movement? When you feel like the beginning exercise has become easy or just not as challenging-listen to your body. 

Check out this workout you can do at-home or in a gym or on vacation or anywhere you want...all complete with progressions :) 

Here's the Deal: 

Warm up for 5 minutes with a quick walk. Do each exercise for a total of 20 seconds, then progress to 25 seconds and then to 30 seconds as you get stronger.  Repeat the list 6 times through. Even at the 30 second time, it will take you less than 30 minutes to complete. 

Here's the work:

Warm up

1. Stand ups from a chair or couch

    --body weight air squats

        ---squat with weight held at your chest

2. Right side static lunge

    --right side step-back lunge

        --right side step-forward lunge

3. Left side static lunge

    --left side step-back lunge

        --left side step-forward lunge

4. Good mornings (bodyweight only)

    --deadlift with weight

        --single alternating deadlifts with weight

5. Push ups on all fours

    --push ups on knees

        --push ups on toes

6. Back extension with hands by hips

    --back extensions with arms in "goal post"

        --back extensions with arms overhead

7. Crunches with knees bent and feet on floor

    --curnches with legs up and knees bent

        --crunches with legs straight up in the air

8. Plank on knees and forearms

    --plank on toes and forearms

         --plank on toes and hands

Stretch and enjoy!

Keep Warm While Working Out in the Cold

It’s winter in the Midwest, so that means fair weather one day and then cold fronts the next. Don’t get caught in the frigid temps without knowing how to workout safely in the cold. Outdoor lovers, just follow a few simple tips.

• Cover Up: When we are cold, our body focuses most of its heating effort to the core to protect our heart and other organs. Therefore, make sure to cover up your extremities (arms and legs, hands and feet as well as your head/ears).
• Choose layers: Our bodies generate a great deal of heat when we exercise…enough to make it feel as much as 30 degrees warmer that the actual temperature, so dress in layers when exercising outside; you can always take off clothing as you start to heat up and put layers back on if needed. Wear fabric that is a synthetic moister wicking material as your first layer then proceed with cotton or fleece layers as well as a waterproof layer if it is snowing or raining. For those with asthma or working out in temperatures below freezing (sub 32 degrees), cover your mouth with a scarf or mask...we have plenty of those, right?
• Keep hydrated: Even if you don’t feel thirsty or sweaty, you need to drink lots of water. The recommended amounts are the same for cold weather as they are for hot weather: 8 oz of water before the workout, 4 oz every 15 minutes of activity and 8 oz post workout. You can still get dehydrated in the cold so drink up.
• Check the weather: Before you venture out on your walk, run, hike, etc. make sure that the conditions in your area are safe. Snowstorms, icy conditions, hail and driving rain are not appropriate weather in which to exercise. 

Too dangerous to workout in the great outdoors or can’t get to the gym because of the road conditions? No problem, click here for the Snowed-In Workout for a total body indoor workout that combines both strength and cardiovascular training.

BE ALERT: Can you recognize hypothermia?

Hypothermia occurs when the core body temperature falls below 95 degrees. This is a serious condition which can cause irregular heartbeat and even death if not treated immediately. If you’re working out outdoors in the cold, watch for these signs of hypothermia.

• Excessive shivering
• Drowsiness
• Confusion
• Slurred speech
• Exhaustion

Get medical help immediately if you feel these indicators or think you or someone you know might be suffering from hypothermia.

Your Next 25-Minute Weight Training Workout

This 25-minute workout hit the spot this past Sunnday morning...so I thought I'd share. (Just ignore the leaves that snuck into my garage-haha.) It gets every muscle group in the body, is quick and effective. Grab the heaviest dumbbells you can for each exercise. Want to know why you should be lifting heavier weights? I'll give you 6 good reasons. 

It's a timed workout with 35 seconds set aside for each exercise-you can easily get in 10-12 reps per set-choose your weight accordingly.

Here's the Deal

Warm up for a few minutes and then each exercise for 35 seconds before moving on to the next in the list. Minimize break time to get a bit of a cardio pop too! Go through the list 4 times total and cool down/stretch however you would like. I've also included links to photos of the exercise if you need it.

Here's the Work
3 minute warm up (abs, walk, run, bike, etc.)

1. Goblet Squat
2. Deadlift
3. Band Row
4. Chest Fly
5. Triceps Dips
6. Single Arm Front Raises
7. Bent Over Reverse Flies
8. Jumping Jacks (just for fun)

(run through the list 4 times total)

Stretch

6 Excellent Reasons to Lift Weights

No disrespect to cardio ...it's just sometimes good to lift some weight. In fact, everyone can benefit from lifting heavier weight (unless there is a medical condition preventing safe lifting!) Not only does lifting weights make you stronger it does all of these things for us as well (and yes...you too, ladies!).

Benefits of lifting weights:

1. You get stronger (duh)....and achieve defined muscles
2. You raise your metabolic rate for up to 16 hours-that means you continue to burn calories well after you've finished your workout (cardio can't say that)
3. You burn almost exclusively fat-yep, you read that right-just fat
4. You prevent injury by strengthening all the muscles around joints and such
5. You increase flexibility and mobility (when you lift with a full range of motion-that means all the way up and down in the movement)
6. You increase bone density (stay away osteoporosis)

So grab some weights and get to work! Click here for a 25-minute full body (dumbbell and band). 

Need help getting started with weights? I'm currently taking new clients...whether you want someone to create a workout for you to do on your own or a personal trainer to be with you every lift of the way (see what I did there?). Email me at erin@ehfitness.com.

Fall Fitness Challenge 2022

Happy end of summer/beginning of fall! I feel like the summer was a whirlwind of activities, travel, late nights, hot days and fun. And I'm super ready to get back into a routine. With kiddos being out of school or schedules being changed a bit (or a lot), that means we can create new space for our wellness goals. This September, let's ditch the junk for 21-days to set ourselves up for success all autumn long. 

If you're ready to increase your health and decrease your body fat with exercise, good sleep, hydration and nutrient dense food, then join me and a small group of others with the same goals and game plan to get right back on track...with a measurable, supported and reasonable program!

You can do anything for 21 days...promise. It may not be easy, but it will be worth it and I'll be right there with you the entire way.

The September Fall Fitness Challenge begins Tuesday, September 6th (yep, the day after Labor Day) and ends Monday,  September 27-no worries if you need to adjust your start/end date...just sign up now and begin when you can! 

This Challenge is all about getting more energy, kicking sugar cravings to the curb, sleeping better, getting stronger and shedding a bit of fat and puffiness in the process. PLUS, there is another element to this challenge...intention setting and gratefulness practice...it's going to be amazing.

Here's what you can expect when you sign up:

• Membership to a private Facebook group with daily encouragement, workouts and tips
• Suggested food guide and recipes
• Grocery lists for each phase of the challenge
• Daily workout schedule
• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.
• Access to an ACE certified personal trainer and wellness coach with over 10 years of experience
• NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.
• All for $29 payable via Venmo (@erin-heide)
• PLUS! If you've done a wellness challenge with me before, have a friend who hasn't to join and YOU get 50% off!

Are you in? Ready to choose to feel better and ditch some unhealthy habits and create some new helpful ones? Ya know...when you feel better you look better...so what's there to lose?

Click here to e-mail me that you are IN and ready to take control of your health this September.

*as soon as you pay, you will be added to the private Facebook group! :)

Ankle sprain workout (Updated: broken ankle workout)

There’s a lot going on in this pic…a badly sprained ankle in a boot (nope…new news-broken in two places and currently in an actual cast)… thanks, pickleball, a crutch (can’t yet put much weight on the foot), billowing pj pants (I’m not going anywhere) and a few dumbbells (nothing wrong with my upper body and core!). 

So what can you do for fitness when you can’t use your leg? So much! Put on your favorite rockin’ playlist and get stronger with this workout! 

Here’s the deal:

Do each movement 12 times. Complete the list 2-4 times depending on the time you have (I have all the time! 🤣😭)

Here’s the work:

-knee push ups 

-chest flies with legs up in the air

-leg raises from all fours

-fire hydrants for all fours 

-tricep dips off bench or on floor

-bicycle crunches

-ab in and outs 

-seated leg extensions 

-seated bicep curls

-seated overhead press

Stretch

#anklesprain #pickleball #workout #dontquit #ehfitnesskc 

FREE 12 Days of Christmas Fitness Challenge

Need to spice up your workouts or burn off a bit of holiday stress? I have a FREE 12 day fitness challenge that builds on itself to make you stronger each day leading up to Christmas.

Simply e-mail me (erin@ehfitness.com) by Saturday, December 11 with one of the two options below and let's get started!

Option 1: Just send me the workout, I'll do it on my own.

Option 2: I want a daily reminder e-mail with my workout.

What to expect during the challenge:

• Each day, there will be an assigned exercise-something that you can do anywhere without any equipment.
• Day 1 begins with a specific exercise with assigned number of repetitions. Day 2 will be a different exercise/repetition that you do after completing the day 1 assignment. Day 3, you will complete day 1, 2 and 3...and so on. When you reach day 12, you will be doing all of the exercises from the previous day...wew!
• This challenge can be done on it's own or in addition to your regular workout routine. It pairs nicely with a brisk walk if nothing else!

Let me know if you are in!

Fit Fast: 21-Day Wellness Challenge

Have you been interested in learning more about Intermittent Fasting...or wanting to get back into the practice after doing something else for a while? 

I've got you! 

Monday, April 18 is the start of the next E. H. Fitness 21-Day Wellness Challenge, Fit Fast, and it is dedicated to all the following good stuff: 

• Get sugar cravings under control

• Sleep better

• Build strength without having to step into a gym (or into a gym, if you prefer)

• Eat real food to fuel your body

• Decrease body fat

• Reduce inflammation

We will be easing into fasting and learning about what it can actually do for us and how it can work for you! 

My favorite part of Intermittent Fasting (IF) is the amount of physical and mental time and energy I save...I mean think of how much time (and brain power) you'll free up while not eating (or thinking about what to eat) in the mornings!

We will be learning all the ways that IF can benefit our bodies and minds...it's going to be a great time! PLUS, lots of extras including  Workout and 21-days of dinner suggestions (so you don't have to decide what to put on plates every evening...more time and energy saved!)

Join me for E.H. Fitness' next 21-day challenge...and go into summer feeling your best!

There are NO supplements, pre-packaged foods to buy or long hours in the gym. Just real food and quick workouts to help increase energy, promote better sleep, decrease anxiety and maybe even shed some body fat.

Here's what you can expect when you sign up:

• Membership to a private Facebook group with all the things

• Suggested food guide and recipes, complete with 21 days of dinners planned out for you 

• Sample Grocery lists

• Workouts for strength and endurance 

• Exercise schedule including bonus workouts

• Daily check-ins for accountability and to encourage others in the group

• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.

• Access to an ACE certified personal trainer and wellness coach with over 10 years of experience

• NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.

• All for $29 payable via Venmo*

Are you in? Ready to choose to feel better and ditch some unhealthy habits? Ya know...when you feel better you look better...so what's there to lose?

E-mail me @ erin@ehfitness.com me that you are IN!

*as soon as the Venmo invoice/request is paid (@erin-heide), you will be added to the private Facebook group! :)

Choosing a Personal Trainer that Fits YOU

If you’re in the market for a personal trainer, not just anyone will do. I’m definitely your best bet…hehe…just kidding. You want to make sure that your trainer is exactly what you need…you are paying good money for them and their expertise. Here are some questions to ask yourself or ask your potential trainer before beginning a fitness program with him or her.

1. Is the trainer nationally certified? There are a zillion personal trainer certifications out there, but only a handful of them are nationally recognized. The National Commission for Certifying Agencies (NCCA) is an organization ensures the public’s health, welfare and safety. The  NCCA accredited personal training certification programs for 2021 are listed below:

            American Council on Exercise (ACE)
            American College of Sports Medicine (ACSM)
            ACTION Certification (ACTION)
            National Academy of Sports Medicine (NASM)
            National Council for Certified Personal Trainers  (NCCPT)
            National Council on Strength and Fitness (NCSF)
            National Exercise Trainers Association (NETA)
            National Federation of Professional Trainers (NFPT)
            National Strength and Conditioning Association (NSCA)
            World Instructor Training Schools  (W.I.T.S.)

2. Does the trainer practice what he/she preaches? An unfit trainer may not be the best person to take advice from. This doesn’t mean that a male trainer has to have a body builder’s body or a female trainer has to be a size zero, it just means that they should be in good shape, eat right, exercise and take care of their body…just as they are helping you do!

3. How do current and past clients feel about their experience? That’s right, ask for references…you want to make sure that they have satisfied clients that are able to reach their goals with the trainers help.

4. Will the training be convenient? If your trainer is at a place that’s hard for you to get to or is too far away from home or is at an bad time, you are more likely to cancel sessions, flake out or just not go.

5. Does your personality match that of the trainer? If you are a person that responds well to gentle encouragement, your trainer should not be a yeller, boot-camp sergeant of a trainer. Make sure to meet the trainer or talk for a bit over the phone or in person to see if your personalities and styles are the same. Also, consider whether you are comfortable with a trainer of the opposite sex since training can be somewhat physical.

Other questions to ask a potential personal trainer:

• How long have you been training and what kind of clients do you normally work with?
• How do you motivate your clients to reach their goals?
• How do you measure achievement? Do you have a fitness evaluation you use?
• Knowing my specific fitness goals, what kind of workout plan will you develop to help me?
• How often will you change my workout routine?
• What are your rates?
• What is your cancellation policy?

Happy PT hunting!

On-your-butt to Across-the-finish-line 5K plan

If you're ready to start something new...to freshen up your workouts...to take your walk up to a run, there is no better motivation than to sign yourself up for your very first (or first in a while) 5K race (that's 3.1 miles). Right now is the perfect time to start your training...there are like a million races since races are going back in person and virtual races are still an option. All you need is about 10 weeks to train, if you're starting from scratch, a great pair of running shoes and some can-do attitude.

 A few things to do before you get started:

1. Check with your doctor to see if running is right for you if you have any medical condition or injury...better to be safe than sorry.

2. Get a great pair of running shoes. As avid KC runner Elizabeth says, “Seems to me that anyone can run any distance if they find a reasonable training plan and stick to it. It also seems to me that a lot of beginning runners are picking the wrong shoes - that is, buying according to looks/price - and then they get hurt and quit. I'd recommend starting out at a specialty store and having them analyze your gait. You may drop a few more dollars than you would have otherwise, but you won't feel it quite as much the morning after!” I recommend checking out Gary Gribbles, Smart Feet, Elite Feet or any other running specialty store to get the perfect shoes for you!

3. Set a realistic schedule. The plan calls for 4 days of training a week. Put your days and times that you will run on your calendar and treat those times as untouchable times…like you would a meeting at work, your graduation ceremony, happy hour with your favorite people. You get the picture. Write it/type it and then stick to it. Also, if you’re not a morning person, do not plan on training in the morning at 5 a.m…that is a recipe for disaster. Instead, train over lunch or right after work or whatever works for you.

The plan:

•          Run 3 days per week (on non-consecutive days)
•          Cross train 1 day per week for 30-45 minutes (weight lifting, biking, swimming, cross fit, etc.)
•          Remember, this is YOUR training. If you can already run for a 2 minutes at a time, by all means, start at Week 5 and go from there. If you are struggling to make it past a week, stick with that particular workout until you have mastered it before going on. It’s about you and your success. It doesn’t matter how long you take to get there… it’s your attitude and perseverance. Justin, a long time KC runner says this about running: “Running is 90 percent mental - if you think you can do it, you will do it.” If you fall behind, no worries…keep at it and you will reach your goal!

 

Week 1: Walk 30 minutes.

Week 2: Alternate walking 2 minutes with running 30 seconds for a total of 20 minutes.

Week 3: Alternate walking 1.5 minutes with running 30 seconds for 24 minutes total.

Week 4: Walk 1.5 minutes, run 1 minute for 25 minutes.

Week 5: Run 1.5 minutes, walk 1 minute; run 3 minutes, walk 1.5 minutes for 28 minutes total.

Week 6: Run 5 minutes, walk 3 minutes for a total of 30 minutes.

Week 7: Run 6 minutes, walk 2 minutes for a total of 32 minutes.

Week 8: Run 20 minutes.

Week 9: Run 25 minutes.

Week 10: Run 30 minutes the first two days and 32 minutes the last day.

Week 11: 5K RACE!

 

For upcoming races in your area, click here.

 

Outdoor Freezing Workout Safety Tips

It’s still winter (I know, no one needs a reminder), and a lot of us have taken our workouts outside...even in the fringed cold to avoid germy gyms. Don’t get caught in the below freezing (or even a bit warmer) temps without knowing how to workout safely in the cold. In fact, outdoor runners, walker, cyclists, boot campers, etc. just need to follow a few simple tips.

• Cover Up: When we are cold, our body focuses most of its heating effort to the core to protect our heart and other organs. Therefore, make sure to cover up your extremities (arms and legs, hands and feet as well as your head/ears). You know what makes my face feel warm? A mask...and we all have plenty of them!
• Choose layers: Our bodies generate a great deal of heat when we exercise…enough to make it feel as much as 30 degrees warmer that the actual temperature, so dress in layers when exercising outside; you can always take off clothing as you start to heat up and put layers back on if needed. Wear fabric that is a synthetic moister wicking material as your first layer then proceed with cotton or fleece layers as well as a waterproof layer if it is snowing or raining. For those with asthma or working out in temperatures below freezing (sub 32 degrees), cover your mouth with a scarf or mask.
• Keep hydrated: Even if you don’t feel thirsty or sweaty, you need to drink lots of water. The recommended amounts are the same for cold weather as they are for hot weather: 8 oz of water before the workout, 4 oz every 15 minutes of activity and 8 oz post workout. You can still get dehydrated in the cold so drink up.
• Check the weather: Before you venture out on your walk, run, hike, bike, fitness class etc. make sure that the conditions in your area are safe. Snowstorms, icy conditions, hail and driving rain are not appropriate weather in which to exercise. 

Too dangerous to workout in the great outdoors or can’t get to the gym because of the road conditions? No problem, click here for an at home workout for a total body indoor workout that combines both strength and cardiovascular training.

BE ALERT: Can you recognize hypothermia?

Hypothermia occurs when the core body temperature falls below 95 degrees. This is a serious condition which can cause irregular heart beat and even death if not treated immediately. If you’re working out outdoors in the cold, watch for these signs of hypothermia.

• Excessive shivering
• Drowsiness
• Confusion
• Slurred speech
• Exhaustion

Get medical help immediately if you feel these indicators or think you or someone you know might be suffering from hypothermia.

30 minute workout...grab weights and get moving!

 Do you have 33 minutes to move your body today? Grab a pair of dumbbells and get to it!

 Here’s the Deal:

Do each exercise for 30 seconds before moving on to the next. “Rest” for 15 seconds in between exercises. Run through the list 4 times. Alternate sides each run through with the lunges and lawn mower pulls. (“Rest” means do 5 jump squats and then rest…we will have completed 160 jump squats at the end! Oh! Don’t forget to do the jump squats between sets as well…or you’ll be 20 behind 😊).

Here’s the Work: 

·         Weight behind the head deadlifts

·         Skaters

·         Lunges with bicep curls

·         Back extensions

·         Lawn mower pulls

·         Mountain climbers

·         Chest flyes to skull crushers

·         Burpees with a push up

AB FINISHER: After you’ve finished, do a bit more for the core to the song “Love the Way You Lie (Eminem and Rihanna…bicycle crunches to the beat when Rihanna sings, sit ups to the beat when Eminem raps.)

STRETCH!

Kick Your Own A$$ Workout

It’s the day after Thanksgiving and it’s the perfect time to get back on track. This workout will make you sweat (I did even in 32 degree weather), de-stress and feel amazing! It’s super challenging so take it easy if you feel like it’s too much. 

Here’s the deal:

Do each exercise for 30 seconds and the take a 15 second “break” before moving on to the next. “Break” is in quotation marks because before you rest, compete a quick 3 burpees or 5 jump squats. Repeat each tri-set three times, rest for 45 seconds and go to the next! 

Here’s the work: 

Squat curl press

Other side

Skaters

Lawn pulls 

Other side

Kettle bell swings

Lunge with overhead hold

Other side

Jacks

Single leg deadlift

Other side

Mountain climbers 

Overhead press

Other side

Overhead Tricep extension

Sit ups

Russian twists

Line jumps 

Stretch! 

If you did the extras, you will have completed 162 burpees or 270 jump squats! 

Boom! 

100 Burpees Plus a Full Body Workout

This morning, my bad-a$$ outdoor morning class did a 50 minute full body workout that included a total of 100 burpees. It was amazing and the perfect way to wake up and feel less stressed on a tense day (hellooo Election Day 2020). 

So grab a pair of heavy dumbbells (something you can safely lift overhead), crank up the music and let’s get to work! 

The plan:

Do each pair of exercises 4 times each (8 total in the set) for 35 seconds of work, 10 seconds of rest. Get creative during your sets. For instance, change up your foot width for your squats, throw in some single leg deadlifts, do some of your rows in a plank, etc). Have some fun with it! 

The Work:

• Squats/jumping jacks
• Squat curl press/jump squats
• Bicycles/sit ups
• Walk out push ups/plank jacks
• Deadlift/burpees
• Bent over rows/ mountain climbers
• Straight arm pull overs/side planks

WAIT! But how did you get in 100 burpees?! So glad you asked! During your “rest” do 1 burpee (that gives you 64 burpees right off the bat). Then do 9 burpees when you have burpees as your exercise). And that’s a wrap on 100 burpees, folks! 

Make sure to stretch and drink plenty of water! 

Vacation Workout (or a sweat session for wherever you are)

This was the backdrop to my sunrise workout this morning (below)...sometimes this Kansas girl just needs some mountains in her life! But you couls do it anywhere and everywhere you are! 

Sunrise in the Mountains Workout

Here’s the deal: 

Do each exercise for 40 seconds before moving onto the next. Repeat the list 3 times through for a 30 minute workout 💪

Here’s the work:

Jumping jacks

Right lunges

Left lunges

Jump squats

Push ups

Mountain climbers (duh!)

Bicycle crunches

Single leg bridges (right)

Single leg bridges (left)

Sit throughs

Plank 

Stretch! 

Body Weight Workout for Anytime, Anywhere

Here's the Deal: 

We will be working at 20 seconds intervals followed by 10 seconds of rest for a total of 8 times. Begin each set with 20 seconds of jumping jacks and end each set with 20 seconds of butt kicks. 

For example (using the first set):

20 seconds jumping jacks 

10 seconds rest

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds squats

10 seconds rest 

20 seconds butt kicks

Move onto next set.

Here's the Work: 

(Get creative with your stuff!)

Squats (change up feet position)

Push ups (do some down dog push ups or change hand positions)

Lunges (complete some front lunges, traveling lunges or back lunges)

Dips (go onto one leg or change up how close your heels are to your butt)

Single let bridges (maybe pulse at the top or add a weight to your hips)

Bicycle crunches (point your toes or flex your feet or straighten your legs)

Stretch!