Holy cow this routine was super duper intense!! However it went by super duper fast too. There is no excuse not to do this one, you don't need a stitch of equipment, just you wonderful you! Watch the sweat pour, the calories drop while you tone your legs, arms and abs.
First you will do each of the exercises below 25 reps once through, then repeat doing 20, then 15, then 10, then (my favorite) only 5. I was hating this routine during but after I was so glad I did it. It flowed nicely and was quick. Of course I took a few brief breathers and then finished in 22min and 27sec, but felt much quicker than that-which I love ;)
See video for demos and modifications, there is a lot of jumping with this one but I modified it for you if you have any knee or back issues so don't be scared ;)
So first set 25, next 20, next 15, 10 and 5...Ready set go, then be proud of yourself!!!
Jumping Jacks
Squat Jacks
Jump Squats
Plank In and Out Jumps
Pushup Pointer (or just pushups)
In and Out Crunches with Side Twists (note: one rep counts as a left, a middle AND a right- O yeah it burns)
About Me
- BriRauch
- I am a personal trainer originally from Chicago. I have been living in sunny Florida for about 11 years now. Here is where I found my career. The best part of my job is seeing someone grow in confidence, pride and strength. I am truly blessed to have my job. I hope I can help influence others to gain a happier, healthier life through this blog. I hope everyone enjoys!!
Tuesday, January 31, 2012
Tuesday, January 17, 2012
Exercise:Five Times a Charm Workout (for Upper Body)
This workout was inspired by a good friend and great trainer :). The object is to do each exercise for 10 repetitions and repeat everything 5 times. The first time I did a workout in this form I got so sore!! Thanks a lot Erin ;-). It is always good to switch up your exercise routine to keep from idling on a plateau. If you do the same exact routine over and over again your body will adapt to it and you will stop seeing changes. Your body is an amazing adapter, you have to shock it every once in awhile with a change up. Change the weights you are using, the repetitions, or even the order of your exercises. Below are the exercises, see the video for instruction and modification. Always be safe and keep that core tight!!
1. 10 Spiderman Pushups
2. 10 Pull Ups or Body Rows
3. 10 Jack Knives with weight (no weight for beginners)
4. 10 Single Arm Tricep Pushups
5. 10 Bicep Curls
6. 10 Bicycle Crunch (do 10 on each side, see video for modifications)
1. 10 Spiderman Pushups
2. 10 Pull Ups or Body Rows
3. 10 Jack Knives with weight (no weight for beginners)
4. 10 Single Arm Tricep Pushups
5. 10 Bicep Curls
6. 10 Bicycle Crunch (do 10 on each side, see video for modifications)
Tuesday, January 10, 2012
Exercise: Let the Fat Drop
This routine is sure to get you sweating! Of course it is up to you how hard you work, make sure you push yourself. See video for descriptions ;)
Repeat three times as quick as you can with the best form!
Side lunge with circle kick 20 -Left
Slider mountain climbers 20 each leg
Side lunge with circle kick 20 -Right
Seated pullups 20
Tube upper cuts 20 alternating each
Body Rows 20
Seated torso twists 20 each
I finished this in 22min
Repeat three times as quick as you can with the best form!
Side lunge with circle kick 20 -Left
Slider mountain climbers 20 each leg
Side lunge with circle kick 20 -Right
Seated pullups 20
Tube upper cuts 20 alternating each
Body Rows 20
Seated torso twists 20 each
I finished this in 22min
Saturday, January 7, 2012
Exercise: Get Luscious Legs
Get some smokin legs with this workout, it will tone and tighten every part of your lovely legs. See video for instructions and do as quickly as you can with good form and a nice tight core. Hope everyone is enjoying the New Year and making all your resolutions a reality! Keep up the good work!!!
20 Frog Squat Jumps
20 Plie Squats with weight
Repeat these three times total
15 Curtsey Cross and Kick each leg
Repeat this three times
20 Reverse Lunge Drop with weight each
20 Table Bridge Kick each
20 Side Plank Leg Raises each
20 Elevated Lunge into 15 Single Leg Sit Stands then switch legs
I finished this in 17min and 11sec
20 Frog Squat Jumps
20 Plie Squats with weight
Repeat these three times total
15 Curtsey Cross and Kick each leg
Repeat this three times
20 Reverse Lunge Drop with weight each
20 Table Bridge Kick each
20 Side Plank Leg Raises each
20 Elevated Lunge into 15 Single Leg Sit Stands then switch legs
I finished this in 17min and 11sec
Tuesday, January 3, 2012
Exercise: Loose the Love Handles and Feel the Love
Hi Everybody!!! HAPY NEW YEAR!!
I hope you all had a great New Years and are looking forward to 2012. The thing I like best about New Year is its a clean start, a new beginning to welcome change and to better ourselves and our lives. I wish every single one of you the very best of luck and I know when someone puts their mind to something and really commits to it, they can achieve whatever! Make this be your year to achieve whatever your hearts desire!
We are starting this year with a workout that focuses on working those obliques (the sides of your waist) with bursts of cardio to ensure we loose that fat on top of the nice muscles under there. It totally kicked my butt!! The cardio parts in here almost killed me, I had to take several "pause button" breaks but I finished. This is an interval train and use your own interval timer or use one online. I use http://www.beach-fitness.com/tabata/. Set the rounds for 36 (or 22 if you dont have the time to do 36 minutes). You will do 55 seconds on and 5 seconds off. There are 12 exercises total and you will repeat them 3 times (2 times if you choose to do the 22 seconds, but try-whats another 12 minutes when you went this far!)
Always warm up first by running in place, jumping jacks or anything that will increase your body temp a few degrees safely. Always remember to hold your core very tight!! It is up to you how hard you hold those abs. If you hold them like there is a corset around them, you will have a great, safe and efficient workout for your core. Good luck people and feel the love ;-)
See video for instructions and modifications:
55 seconds each exercise...repeat, repeat, repeat!
Side Crunch (left side)
Lunge with Chop
Side Crunch (right side)
Lunge with Chop
Kneeling Side Lean (left side)
Side Burpees
Kneeling Side Lean (right side)
Side Burpees
Standing Oblique Lean (left side)
Pendulum
Side Oblique Lean (right side)
Pendulum
Best Wishes!!!
I hope you all had a great New Years and are looking forward to 2012. The thing I like best about New Year is its a clean start, a new beginning to welcome change and to better ourselves and our lives. I wish every single one of you the very best of luck and I know when someone puts their mind to something and really commits to it, they can achieve whatever! Make this be your year to achieve whatever your hearts desire!
We are starting this year with a workout that focuses on working those obliques (the sides of your waist) with bursts of cardio to ensure we loose that fat on top of the nice muscles under there. It totally kicked my butt!! The cardio parts in here almost killed me, I had to take several "pause button" breaks but I finished. This is an interval train and use your own interval timer or use one online. I use http://www.beach-fitness.com/tabata/. Set the rounds for 36 (or 22 if you dont have the time to do 36 minutes). You will do 55 seconds on and 5 seconds off. There are 12 exercises total and you will repeat them 3 times (2 times if you choose to do the 22 seconds, but try-whats another 12 minutes when you went this far!)
Always warm up first by running in place, jumping jacks or anything that will increase your body temp a few degrees safely. Always remember to hold your core very tight!! It is up to you how hard you hold those abs. If you hold them like there is a corset around them, you will have a great, safe and efficient workout for your core. Good luck people and feel the love ;-)
See video for instructions and modifications:
55 seconds each exercise...repeat, repeat, repeat!
Side Crunch (left side)
Lunge with Chop
Side Crunch (right side)
Lunge with Chop
Kneeling Side Lean (left side)
Side Burpees
Kneeling Side Lean (right side)
Side Burpees
Standing Oblique Lean (left side)
Pendulum
Side Oblique Lean (right side)
Pendulum
Best Wishes!!!
Monday, December 26, 2011
Exercise: Burn Off the Holidays Workout
Hi all! I hope everyone had an amazing Christmas! I defiantly did, I was lucky enough to spend half of the holiday in good ole Chi town and half in lovely Naples with two wonderful families. Santa was also good to me :-). I went a little overboard with all the carbs, man can those midwesterners eat bread!! So despite my plan of eating in moderation, I would have to admit I went a little crazy. But that is ok! It is another day, fresh start and the holidays are over and I am ready to kick my butt and yours!! This workout is serious!! It is packed with cardio busting moves to help you burn calories for the holiday season. This is a time challenge, do it as fast as humanly possible and make sure your form is perfect!
100 High Knees
with chest out and core tight, bring one knee up to the chest, switch moving as quickly as you can, you may also jump rope instead if you have the space (I would demolish something in my little house)
15 Alternating Squat to Reverse Lunge & Twist (15 each leg)
start in a squat, hold hips low, abs tight and step back right leg into a lunge, with straight arms tap left hand outside of left foot, then windmill arms and tap right hand inside of left foot, push back into squat and switch. If this is difficult try not using the arms or just do alternating lunges.
25 Jack Squats
start in a squat with feet close together, staying low with the abs tight, jump out so the legs are wide, jump back in, STAY LOW! To ease this one just do regular jumping jacks
25 Body Rows or Pullups (or lat pull downs with an elastic tube)
Under a smith bar or dip station, keep body in a straight line with core tight and pull up squeezing your shoulder blades together as you open the chest. For more of a challenge do pullups. To make it easier secure an elastic band high, pull down the tube so that your elbows wing out and your shoulder blades squeeze together
100 High Knees
20 Squat Thrust to Side Plank Leg Lift
squat down and place hands on the floor, jump the legs back into plank with very tight abs, feet should be about hip width apart, lift the left arm up high as you twist the left hip up towards the ceiling, pause at the top and slowly lift the left leg up off the floor as high as you can-keep core super tight! Bring leg down and rotate to the right side and repeat. Then jump back up to a squat position and stand-repeat 20 times. To make this easier, avoid the jumps and step back and avoid the leg raise until you are ready. To make this challenging, add a pushup before each side plank.
25 Jack Squats
20 Knee In Butt Squeeze Pushup (10 on each leg)
start in a plank with core tight, as you descend down to the floor simultaneously bring your right knee in towards your right elbow, as you pushup bring the right leg back straight and lift up until you feel your butt squeeze but do not arch your back! To modify this you can do regular pushups or try them on your knees
100 High Knees
30 Chop Squats with Weight (15 on each side)
holding a dumbbell or medicine ball (or whatever you have that feels heavy enough for you) squat bringing the weight to your right foot, contract the abs as you stand up and rotate the ball over your left shoulder, keep weight moving in a diagonal line. Do 15 then switch sides. Make sure the weight is heavy enough for you to feel it. To make this easier you may obviously use a lighter weight or none at all (clasping the hands together)
25 Jack Squats
100 High Knees
with chest out and core tight, bring one knee up to the chest, switch moving as quickly as you can, you may also jump rope instead if you have the space (I would demolish something in my little house)
15 Alternating Squat to Reverse Lunge & Twist (15 each leg)
start in a squat, hold hips low, abs tight and step back right leg into a lunge, with straight arms tap left hand outside of left foot, then windmill arms and tap right hand inside of left foot, push back into squat and switch. If this is difficult try not using the arms or just do alternating lunges.
25 Jack Squats
start in a squat with feet close together, staying low with the abs tight, jump out so the legs are wide, jump back in, STAY LOW! To ease this one just do regular jumping jacks
25 Body Rows or Pullups (or lat pull downs with an elastic tube)
Under a smith bar or dip station, keep body in a straight line with core tight and pull up squeezing your shoulder blades together as you open the chest. For more of a challenge do pullups. To make it easier secure an elastic band high, pull down the tube so that your elbows wing out and your shoulder blades squeeze together
100 High Knees
20 Squat Thrust to Side Plank Leg Lift
squat down and place hands on the floor, jump the legs back into plank with very tight abs, feet should be about hip width apart, lift the left arm up high as you twist the left hip up towards the ceiling, pause at the top and slowly lift the left leg up off the floor as high as you can-keep core super tight! Bring leg down and rotate to the right side and repeat. Then jump back up to a squat position and stand-repeat 20 times. To make this easier, avoid the jumps and step back and avoid the leg raise until you are ready. To make this challenging, add a pushup before each side plank.
25 Jack Squats
20 Knee In Butt Squeeze Pushup (10 on each leg)
start in a plank with core tight, as you descend down to the floor simultaneously bring your right knee in towards your right elbow, as you pushup bring the right leg back straight and lift up until you feel your butt squeeze but do not arch your back! To modify this you can do regular pushups or try them on your knees
100 High Knees
30 Chop Squats with Weight (15 on each side)
holding a dumbbell or medicine ball (or whatever you have that feels heavy enough for you) squat bringing the weight to your right foot, contract the abs as you stand up and rotate the ball over your left shoulder, keep weight moving in a diagonal line. Do 15 then switch sides. Make sure the weight is heavy enough for you to feel it. To make this easier you may obviously use a lighter weight or none at all (clasping the hands together)
25 Jack Squats
I did this workout in 17min and 23sec...good luck!!!
Saturday, December 17, 2011
Info: Holiday Tips
So the Holidays are here along with parties, shopping, presents, family and food. This time of year is truly amazing. Everyone seems a little bit more cheerier, more gracious and more appreciative. It is a time where we come together and celebrate life with the people we love the most. It is also a time for a great deal of stress, unhealthy food and over eating. There is absolutely no reason we cant enjoy our favorite foods. That awesome casserole your aunt makes or those indulging cookies your mom has made every year since you can remember can still be savored. The key is MODERATION. And all that holiday stress of making sure you sent out your Christmas cards to your distant cousins and getting your husband the perfect gift can take its toll on our waist lines and health. The key to this is WORKOUTS. So one here we have both! Tips in moderating your foods so you don't overeat and great kick butt workouts. Some great tips are below and the workouts...well choose one and enjoy some stress busting!
1. Before every cocktail, beer or wine drink a glass of water. Of the 3, the best choice would be red wine, then light beer, then a light cocktail (and that does not mean eggnog and brandy or whatever they put in that stuff). You can even sub the second or third alcoholic beverage with some sparkling water with a lime, try drinking it in a wine glass to make it a little more special.
2. Do not hang out where the food is, mingle and chat with everyone. So what if you have to listen to your grandpa's story of how he built something with his bare hands and some scrap metal again. He will appreciate the attention and you will avoid eating all the 20 types of cookies your mom made.
3. Load up on veggies and go light on the unhealthy carbs and starches such as potatoes and bread. Be careful of veggie casseroles too, those are full of butters, creams and cheeses.
4. Move around after dinner. Help clear the table, do the dishes and straighten up. Try to even go for a quick walk if you are lucky enough to live in a place with decent weather (ah hem Floridians).
5. If you know you are a sucker for desserts, go light on your starches and carbs...and vice versa. I know this year my mom is making Yorkshire puddings (my fav!!) so I am going to try not to eat every cookie she made. Count on me doing some serious training too.
6. Avoid starving yourself all day until the big meal. People do this all the time!! They don't eat all day, then dinner hits and bam!! They eat 5000 calories on a sluggish starving metabolism. Eat light, clean (unprocessed fresh foods) healthy meals and snacks during the day. This will keep your metabolism on even kiel and you wont want to eat the whole pork roast and everything else on the table all by yourself.
7. Savor your food. Take your time and enjoy the food you are eating instead of shoveling it in (like a certain husband I know). Savor each and every bite, making the goodness last!
8. Enjoy your family and laugh. Remember the whole point of the holidays is to be with loved ones, although the food is good too, spending time with family and friends is the true meaning of holiday get togethers.
Merry Christmas and Happy Holidays EVERYONE!!!
1. Before every cocktail, beer or wine drink a glass of water. Of the 3, the best choice would be red wine, then light beer, then a light cocktail (and that does not mean eggnog and brandy or whatever they put in that stuff). You can even sub the second or third alcoholic beverage with some sparkling water with a lime, try drinking it in a wine glass to make it a little more special.
2. Do not hang out where the food is, mingle and chat with everyone. So what if you have to listen to your grandpa's story of how he built something with his bare hands and some scrap metal again. He will appreciate the attention and you will avoid eating all the 20 types of cookies your mom made.
3. Load up on veggies and go light on the unhealthy carbs and starches such as potatoes and bread. Be careful of veggie casseroles too, those are full of butters, creams and cheeses.
4. Move around after dinner. Help clear the table, do the dishes and straighten up. Try to even go for a quick walk if you are lucky enough to live in a place with decent weather (ah hem Floridians).
5. If you know you are a sucker for desserts, go light on your starches and carbs...and vice versa. I know this year my mom is making Yorkshire puddings (my fav!!) so I am going to try not to eat every cookie she made. Count on me doing some serious training too.
6. Avoid starving yourself all day until the big meal. People do this all the time!! They don't eat all day, then dinner hits and bam!! They eat 5000 calories on a sluggish starving metabolism. Eat light, clean (unprocessed fresh foods) healthy meals and snacks during the day. This will keep your metabolism on even kiel and you wont want to eat the whole pork roast and everything else on the table all by yourself.
7. Savor your food. Take your time and enjoy the food you are eating instead of shoveling it in (like a certain husband I know). Savor each and every bite, making the goodness last!
8. Enjoy your family and laugh. Remember the whole point of the holidays is to be with loved ones, although the food is good too, spending time with family and friends is the true meaning of holiday get togethers.
Merry Christmas and Happy Holidays EVERYONE!!!
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