All posts filed under: PUSH

The Savage Mix: Mega Moves for 3 Workouts #2

Want the most effective workout possible? Cardio + Strength + Flexibility in one 30 minute set. Ask and you shall receive! Here are 10 Mega Moves that will sculpt, tone, and whittle the WHOLE body. Add in more weights one day for greater muscle strength. Add cardio moves between each set for a heart pounding calorie burn.   How To: Watch each of the videos below and practice the moves. (The videos are double the speed for quick viewing.) Decide what your goal for the workout will be. Is it to power and shape your muscles? Equal balance for toning and cardio? Or do you want to get your heart rate up? (Don’t worry too much… you will get each type of burn no matter which route you choice!) Grab a mat, timer, a set of hand weights and go! For hand weights, a set of medium to heavy weights are 8 – 15 for women and 20 – 30 for men. Light weights would be around 5 pounds for women and 10 – 15 for …

The Savage Mix: Mega Moves for 3 Workouts #1

Want a full week of workouts? Ask and you shall receive. Here are 10 Mega Moves that will sculpt, tone, and whittle the WHOLE body. Add in more weights one day for greater muscle strength. Add cardio moves between each set for a heart pounding calorie burn.   How To: Watch each of the videos below and practice the moves. Decide what your goal for the workout will be. Is it to power and shape your muscles? Equal balance for toning and cardio? Or do you want to get your heart rate up? Grab a mat, timer, a set of hand weights and go! For hand weights, a set of medium to heavy weights are 8 – 15 for women and 20 – 30 for men. Light weights would be around 5 pounds for women and 10 – 15 for men. Check out the weekly calendar at the bottom to get an idea of how to plan your week. Mr. T Seated Arm Tilt Power Lunge Right Cross Slide Right Power Lunge Left Cross Slide Left …

5×5 HITT Yoga: 10 minute full body burner

While yoga is great for flexibility and mental clarity, it is not great at getting the heart rate bumping and burning calories. How about we change all that? By combining body weight cardio moves, this yoga routine is a full body toning and calorie burning machine. This sequence is a total of 10 minutes with 1 minute intervals. NO rest time here. Every other minute, a series of sun salutations is performed. Do as many sun salutations as you can in one minute. The interval is filled with a high intensity minute. Get ready to stretch and sweat! Sun Salutation: Start by standing with feet hip distance apart. Raise arms overhead while breathing in deeply. Fold forward with keeping legs straight. Come up with flat back, still keeping legs straight. Fold forward again. Jump back into a plank. Keeping elbows into the body, come down into a low plank. Push up through upper body to a cobra position. Come back to full plank. Perform push up. Bring hips up in the air to a down dog …

Throwdown Tuesday: 20 minute SUPER MOVE jam

One of the best and most effective ways to shred fat, condition the heart, and skyrocket metabolism is through a technique called high-intensity training.  High-intensity utilizes both the anaerobic and aerobic systems to put your workout into overdrive.  These workouts are shorter and much more INTENSE.  You can get in and get out with BIG results.  Ideally, high intensity workouts should only be performed 1 – 3 times per week.  More than 3 bouts can leave too much stress on the body and result in over training fatigue or injury.   This workout focuses on 2 SUPER MOVES that combines cardio with body weight training placed in between high intensity cardio sets. This helps to keep your heart rate high while toning the legs, arms, and core. The routine is structured in one 4 minute round to be repeated 4 times. Between each 4 minute round is a 1 minute toning section. Each move is 50 seconds with 10 seconds of rest. Start with a 2 – 3 minute warm up and end with easy stretching. …

Throw Down Tuesday: Treadmill Burner

One of the best and most effective ways to shred fat, condition the heart, and skyrocket metabolism is through a technique called high-intensity training.  High-intensity utilizes both the anaerobic and aerobic systems to put your work out into over drive.  These workouts are shorter and much more INTENSE.  You can get in and get out with BIG results.  Ideally, high intensity workouts should only be performed 1 – 3 times per week.  More than 3 bouts can leave too much stress on the body and result in over training fatigue or injury. This weeks Throw Down is a treadmill run.  If you do not have access to a treadmill, then honey… open your front door and GO! 0 – 1:00 Slow Jog or Walk 1:00 – 3:00 Jog 3:00 – 4:00 Run 4:00 – 5:00 Jog 5:00 – 6:30 Run 6:30 – 7:00 Sprint 7:00 – 8:00 Walk 8:00 – 9:00 Run 9:00 – 10:00 Sprint 10:00 – 11:00 Walk 11:00 – 14:00 Jog + 1.0 speed 14:00 – 15:00 Sprint 15:00 – 16:00 Walk …

15-minute total body BURN

One of the best and most effective ways to shred fat, condition the heart, and skyrocket metabolism is through a technique called high-intensity training (HITT).  High-intensity utilizes both the anaerobic and aerobic systems to put your workout into over drive.  These workouts are shorter and much more INTENSE.  You can get in and get out with BIG results.  Ideally, high intensity workouts should only be performed 1 – 3 times per week.  More than 3 bouts can leave too much stress on the body and result in over training fatigue or injury. Here is a great 15 minute routine that you can perform any where, does not require any equipment, and is FAST! This routine is designed to jack up the heart rate while focusing on slimming down the thighs and whittling the waist. Let’s PUSH! Note: If this is your first time doing this workout, I recommend going through all of the movements as a practice round. The workout goes very fast so you will want to be ready. Minute: Move: 0:00 – 3:00 …

Throw Down Tuesday!

One of the best and most effective ways to shred fat, condition the heart, and skyrocket metabolism is through a technique called high-intensity training.  High-intensity utilizes both the anaerobic and aerobic systems to put your work out into over drive.  These workouts are shorter and much more INTENSE.  You can get in and get out with BIG results.  Ideally, high intensity workouts should only be performed 1 – 3 times per week.  More than 3 bouts can leave too much stress on the body and result in overtraining fatigue or injury. This weeks challenge is a running PLUS body weight interval cycle. If you are hitting the gym, pick a treadmill that has some open space besides it as you will hop off the machine every few minutes.  Grab a pair of medium hand weight for the curl to press sections.  If you are hitting the pavement, wear a watch or use your phone as a timer.  For the hill section, you can perform a ladder with speed and do high knees or tuck jumps …