Let's Talk Core

Did you know that this will be the first fitness post of the week?! My, how this week and these posts have flown by! Well, we can, at least, end the work-week with some fantastic core workouts that I know we all are dying to have. Whoever said the a sore core is a bad thing was definitely wrong! That hurt-to-laugh bit is the part I sweat for :) And, speaking of sweat, these workouts are sure to make you.

Yoga for Core

I found this video by stumbling upon Candice's blog, Yoga by Candice. She of course, also has a YouTube channel and updates it with a complete yoga video once a week. The Yoga videos are wonderful, informative, and the yoga flow is fun. Her blog is also fantastic and I am super addicted now!

This yoga video was how I welcomed back working out after my long break. It is great! The core work at the beginning is super helpful and the balances make the flow seem short and fun. I would highly recommend this video to anyone who is an intermediate yogi or higher :)

Belly Bootcamp

Does you belly need a bootcamp? Mine sure does! Funny, but a mashed potato diet does not really do much for chiseling those abs... Neither did the 16+ hours of sleeping/laying around I was doing every day.

Anyway, this belly bootcamp looks like lots of fun and has moves all of us can do at home. It also seems perfect to do after a run or before yoga as a nice warm-up. This could even be done in the morning for a quick wake-up to get that metabolism going :)

4-Minute Abs

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Yes, I just spoke the words that every person loves to hear. Abs in 4-minutes may be a pipe dream, but Brooke Burke-Charvet's ab plan  (in the September issue of Shape) could get us those abs a wee bit faster than otherwise. This 4-minute plan is a well-rounded ab routine that will work all areas of your core. It is also way easier to do in the morning upon waking, before a big meal, or while watching some TV.

I hope your weekend is absolutely wonderful and you have something super fun planned! We will be checking out a local Mexican restaurant with the family and maybe even making it out to the beach for the second time this week! Ahh, going to the beach twice in one week makes me feel like it's high school again. Hey, with weather this nice, there is really no reason not to :)

Happy TGIF!

YouTube Bum Workouts

Hello short shorts and bikini bottoms, would you mind if I hit the "snooze" button on those for a bit? My bum is surely not quite ready for bikini season. Although I still want to be running as much as possible, there are times where varying my workout is necessary. For all those other girls (and guys) out there who have the same bum sentiment, you are not alone. Now, let's get together and do some workouts that will that!

These YouTube workouts can be done in the comfort of your home with your pajamas still on. Do these in the morning when you wake up for a great kick to your day! All of these workouts are short enough to get done quick and do your usual workout routine, but will also pack a major punch.

Blogilates Booty Sculpting

XHIT Daily's Best Butt Workout

Amanda Russell's Butt Workout

This one was on the blog way back in the beginning days, but I love it enough to share it again. It will take 15-minutes and leave everything sore.

Love Your Legs

Happy Monday! I hope you had a fantastic weekend. We had lots of fun visiting my Mom with my Grammie. There was lots of eating, a few movies watched, and quite a bit of relaxing. We drove home last night and the hubs and I were able to make a last minute trip to the beach for sunset. It was cold, but absolutely beautiful! 

But now, it is back to the real world and lots of things to do this week. One of those things is this Tone it Up Love Your Legs Workout. Hopefully, we all love our legs already because of all the amazing things they can do, but, this will help make them a bit stronger. Oh, and it also works the bum. Of course it would catch my eye.

As long as everything goes right today, I will be completing two workouts and you will be hearing about one of them later on in the week. This workout may come in quite handy on Wednesday when things will be quite hectic and a 20-minute workout will work out perfectly. See what I did there? Hahahaha... 

Here's to a wonderful week with lots of great workouts and other productive things in the mix as well. Oh, and a pun or two, of course.  Happy Monday!

10-Minute Ballet Fusion Workout for Arms

It is getting warmer in Florida which means that long sleeves and cardigans are being swapped for tank tops and tees. This new wardrobe has left my arms at the center of a great many workouts recently, but one of my new favorites is this 10-minute arm workout that uses ballet and yoga for some serious toning. Thinking back, the time when my arms were the most toned was when I was in ballet. Ballet dancers get some serious guns from having to hold their arms up so much. Seriously, watch a ballet performance and count how many seconds their arms are parallel to the ground or higher. These ladies and gents are machines with arm muscles that could rival my legs!

The second best arm workout that also works the shoulders and back would have to be yoga, hands down. Yoga is great at elongating those triceps and biceps while giving them a massive workout that can also increase the heart rate. This workout combines the two in my new favorite form of toning fusion. You can do one set, or more, depending on the length and intesity of the workout you desire.

To complete the workout, do each move for one minute or 30-seconds per side.

This site gives an overview of all the different arm and leg ballet positions required for this workout.

Sun Salutations

Works: Triceps, biceps, shoulders, upper back, and core

Complete as many sun salutations as possible in one minute. Be sure to breathe in, raising arms above the head, exhale to a forward fold, inhale up, exhale and jump back to plank pose, inhale for chaturanga (take your time here and complete two inhales and exhales), on the second exhale move back to upward facing dog, exhale, then go to downward facing dog. Complete 4-6 Sun Salutations in 2-minutes.

Down Dog/Chatarunga

Works: The triceps, shoulders, and core

After the last Sun Salutation, begin going between downward facing dog and chaturanga, again, holding in lowered chaturanga for two breaths before moving to upward facing dog. Be sure to keep the back straight and elbows back with arms tight to your body for chaturanga. For up dog, only the tops of the feet and the palms should be on the floor. Legs should be active and the back should arch backwards so you are trying to see the wall behind you. Arms can be bents and shoulders should be down. Try to keep as much of the curve in the back from up dog to downward facing dog. Exhale and go directly from down dog to your next chaturanga. Complete four Sun Salutations before continuing.

Goddess Pose with Extended Arms

Works: Shoulders, upper back, triceps, biceps, lower arms, core, and upper legs

Goddess pose is a bit like seconds position plie. Stand with legs shoulder width apart and feet rotated outward about 45-90 degrees. Bend knees 90 degrees, making sure that the back is straight, bum is in, and shoulders are down. Now comes the ballet portion... Extend arms outward into second position, making sure to keep elbows up. The goal is to hold this for the complete minute. If your arms need a break, move them to first position for 5-seconds, then back to second. Stay in goddess for the entire minute.

Fourth Position Leg Extension

Works: Shoulders, biceps, core, bum, and legs

Start in fourth position with the right leg in front with legs straight and arms in first position. Bend legs, then straighten, extending the the back leg behind you with a pointed foot and simultaneously moving arms to fourth position with the right arm forward and the left arm to the side. Return to starting and continue this for 30-seconds before alternating sides.

Plank with Alternating Fifth Position

Works: Everything. Just, everything.

This one is a workout all on it's own! Get into plank position (advanced) or lowered plank (intermediate) with arms directly below shoulders, back straight, and shoulders down. Slowly lift the right arm off the ground into fifth position. The arm should be in line with the head and parallel to the floor. Hold, then lower back to starting. Continue alternating arms for 1-minute. To really increase the workout, try lifting the opposite leg at the same time.

First to Second Position

Works: Intercostals, upper back, shoulders, biceps, and triceps

Stand with feet hip width apart in second position and arms in first position with shoulders down, neck elongated, and elbows up. Slowly flow from first position to second position with the arms. Continue alternating between first and second position, holding each for 2-5 seconds. The legs can either be bent or straight, depending on your preference.

Do this once more, leaving out the first four Sun Salutations.

Sun Salutation- Prayer

Sun Salutation- Extended Arms

Sun Salutation- Forward Fold

Sun Salutation- Extended Back

Sun Salutation- Plank

Sun Salutation- Chatarunga

Sun Salutation- Upward Facing Dog

Sun Salutation-Downward Facing Dog

Down Dog/Chatarunge- Roll to Plank

Down Dog/Chatarunga- PLank

Down Dog/Chatarunga- Chatarunga

Down Dog/Chatarunga- Upward Facing Dog

Move back to Down Dog from here. 

Down Dog/Chatarunga- Down Dog

Goddess Pose with Extended Arms

Fourth Position Leg Extension Part I

Fourth Position Leg Extension Part II

Plank with Alternating Fifth Position- Intermediate

Plank with Alternating Fifth Position- Advanced

First to Second Position Part I- Intermediate

First to Second Position Part II- Intermediate

First to Second Position Part I- Advanced

First to Second Position Part II- Advanced

Do you like my new yoga mat? My other one was literally falling apart under me. This one is so cushy, I cannot wait to use it at my next class!!! And it is free of all those yucky things, yay! Yoga mat and pants from Body Key. Top from Sevenly.