Brave Fitness Workout #3

Happy friday everyone!

Any plans for the weekend.  It should be an interesting weekend around here.  As I mentioned in this post, my husband, my sister, and I will be shaving our heads to help raise money for the St. Baldricks Foundation.  The big day is tomorrow.  I’m a little nervous and excited at the same time.  A couple day’s ago this happened:

1795709_10152681400519408_1679549324_nI let Dom cut my hair off so we could send it to Locks of Love.  He cut off about 11 inches so right now my hair  is very short and choppy and very Michelle Williams, but not quite as smooth looking.

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Anyway, I’m grateful to be a part of such a good cause and I’m lucky to be so blessed with so much support.  People have been so giving in helping us raise money for children’s cancer research, it’s incredible!

Now, let’s talk about fitness!  Today’s workout is another bodyweight workout.  This is a great full body workout to get in your cardio and strength training at the same time.   It involves plyometrics (aka jump training).  It’s important to incorporate plyometrics when you are doing bodyweight workouts because it helps put more stress/tension on the muscle which creates change.  For me, because I have been training for some time, doing bodyweight air squats instead of weighted squats won’t do as much for me in terms of challenging my muscles but doing jump squats versus air squats, now that’s a different story!  These fast, expolosive jumping movements help improve strength, power, and speed!  Win, win, win.  Plus, plyometric workouts don’t take as long to do as a lifting session would and you still get amazing benefits!  (And some major soreness;)

So here is today’s workout!  I hope you will try it and let me know if you do.

Leg Burn Burpee Time Challenge

Complete this workout as fast as you can.  Remember to use proper form though!

  • 20 jump squats
  • 4 burpees
  • 19 jump squats
  • 4 burpees
  • 18 jump squats
  • 4 burpees
  • 17 jump squats
  • 4 burpees

continue subtracting one jump squat at a time until you complete the last round of 1 jump squat and 4 burpees.

This took me about 21 minutes!  See if you can beat my time!

Have a great weekend everyone!

 

 

 

 

What is Heavy Lifting and a Brave Fitness Workout #2

Hello friends!

It’s about time I get another post up!

These days my workouts look like this:

Monday:  Legs/shoulders

Tuesday:  Biceps and Back (Pulling muscles) + a cardio booster at the end (I like to finish with these, aka as metabolic finishers, just to push myself a little bit more:)

Wednesday:  Full Body Bodyweight circuit

Thursday:  Core and Deadlifts or Good Mornings + plus some sprints

Friday:  Chest/Tris (Pushing muscles) + a cardio booster at the end

Yoga is also thrown in from time to time.  (But not often enough!)

As you can see most of my workouts are strength training and  I’ve really been enjoying this set up lately.  It works great for me:)  I’ve had a couple people on different occasions ask me how they know if they are lifting heavy enough so I want to address that today, but first here are some benefits of strength training:

  • Increases metabolic rate, meaning you burn more calories throughout the day, even at rest
  • Slims you down
  • Helps strengthen bones and connective tissues which will protect you from injury and prevent osteoporosis
  • Boosts confidence and help you feel empowered—might sound cheesy but I promise it’s true.  Remember how doing deadlifts fights stress/depression by boosting the feel good hormone in your body? 🙂
  • Helps to make everyday tasks (i.e. carrying groceries, lifting and carrying kids, helping someone move, etc) that much easier

So many good things go along with strength training!

Before really getting into working out I thought lifting a 5# dumbbell 100 times was where it was at and I know some may still think this.  I promise you that isn’t serving you any purpose except to make you bored and waste your time.  You must put actual stress on the muscle to create any sort of change and to reap any of the aforementioned benefits!

“But I don’t want to get bulky.”  You won’t.  It takes a lot of effort, food, and time to build big muscles.  For women especially, we simply don’t have the testosterone levels to bulk up as much as men.   But if you want to build strength and burn fat to help you out in everyday life than you must lift a weight heavy enough to stimulate change.  Here are the basics on how I usually go about picking a weight:

For beginners:

  • Pick a weight that you can lift no more than 12-15 reps.

For Veterans:

  • Pick a weight that you can lift no more than 8-12 reps.

For Both:  

  • If you can’t reach the lower number without losing form or injuring your form, pick a lower weight for now.
  • If you can lift past the higher number, time to go heavier!

So simple right?!  Now that you know, go and do it and reap the benefits!

Today’s workout is actually a body weight workout.  Let’s not forget the benefits of lifting your own body!  I love doing at least one bodyweight workout a week because you can really get in such a good workout without any weights or extra equipment!  It’s all about balance right?

10-1 Burpee Ninja Workout

  • round 1:  10 burpees, 1 ninja jump tuck
  • round 2:  9 burpees, 2 ninja jump tucks
  • round 3: 8 burpees, 3 ninja jump tucks
  • Continue this pattern until you finish the last round of 1 burpee and 10 ninja jump tucks

This workout is pretty short and is for time.  Push yourself and see how fast you can complete it!  It took me about 13 minutes!

Good luck and as always let me know if you try it!

 

 

 

 

Brave Fitness Workout #1

Hello!!

I hope everyone had a great weekend!  I sure did!  Saw a great movie with my Mom (Saving Mr. Banks), church on Sunday morning, and then picked up the husband from the airport:)  It’s so good to have him home again.  And lucky for him, he was home in time to watch the Golden Globes with me;)

Did anyone else watch?  I thought Tina Fey and Amy Poehler were pretty funny!  And here are a couple of my favorite dresses from the night.

f81578cbee971dc4_sandra-bullock-golden-globes-2014-2.jpg.xxxlarge_2xSandra Bullock is gorgeous!  I love the colors in this one!

GG14_LizzyCaplanLizzy Caplan.  Love this fun unique gown on her!  Definitely love the shape on top!

Well that’s enough fashion talk.  What I really want to share with you today is my workout from this morning!  As I mentioned for my 2014 goals, I want to start sharing more workouts with you!  So here is the first Brave Fitness Workout post.

This workout has it all.  Strength, cardio, core!  You’ll love it!  At least I hope you do:) Plus, you don’t need any equipment and you can do this from your living room. But that doesn’t mean it’s easy!  This is definitely a challenge.

Do 5 rounds for time.  (If you don’t have time or you just aren’t up for all 5 rounds then just do 3 or 4.  Or however many works for you.  Let the workout serve you.  Don’t serve the workout.)

Try to limit breaks so you can keep the cardio aspect in there aka keep the heart rate elevated!

Ascending Total Body Workout

I hope you will try this out!  If you do let me know.  If you have any questions, don’t hestitate to ask!

Before I go I want to wish a very  happy birthday to my oldest sister Audrey!  I love and appreciate her so much!  She is one of my biggest supporters for sure.   And she is absolutely beautiful inside and out!

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Now go workout;)

If you watched, did you have a favorite dress from the Golden Globes?