Fitness Plans

This is a blog dedicated solely to keeping track of workouts. If you're looking to work on a certain area (abs, legs, etc), then try typing it into the search bar! :)

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[fitnessplans]

3 Quick HIIT Workouts for Beginners

Jab, cross, front (right side): Stand with the right foot in front of the left, hips facing to your left side. Bring your arms up into a boxing position. Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right. Your bodyweight should be over your right foot, with your back heel picking up off the floor slightly. Bring both arms back into the body, shifting your weight back to the starting position and facing front. (This is the “front” move.) Repeat on the left side.

Jumping jacks: Start by standing upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead.

Sumo squats: Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. Engage your glutes and quads and push back to the start position. Repeat. 

[fitnessplans]

3 Quick HIIT Workouts for Beginners

Push-ups: If you can’t complete a traditional push-up, place your hands on a stable chair orplyo box instead of the floor. Or, try doing push-ups with your knees resting on the ground.

Squats: For extra assistance, use a chair for added support. Remember to keep your feet under your hips and your bodyweight in your heels.

Butt kicks: Jog or walk in place, kicking your right heel up to touch your bottom. Repeat with the left leg.

Tricep dips: Place your hands on a chair or a low table, with your back to the chair. Put your legs straight out while balancing on your palms. Bending from your elbows, lower as far as you can, then press up to the original position. Engage that core!

Side Lunges: With your bodyweight in your heels and your toes facing forwards, step to the left in a deep lateral lunge, keeping your knee above your toes. Alternate legs.

[fitnessplans]

3 Quick HIIT Workouts for Beginners

Push-ups: If you can’t complete a traditional push-up, place your hands on a stable chair orplyo box instead of the floor. Or, try doing push-ups with your knees resting on the ground.

Squats: For extra assistance, use a chair for added support. Remember to keep your feet under your hips and your bodyweight in your heels.

Butt kicks: Jog or walk in place, kicking your right heel up to touch your bottom. Repeat with the left leg.

Tricep dips: Place your hands on a chair or a low table, with your back to the chair. Put your legs straight out while balancing on your palms. Bending from your elbows, lower as far as you can, then press up to the original position. Engage that core!

Side Lunges: With your bodyweight in your heels and your toes facing forwards, step to the left in a deep lateral lunge, keeping your knee above your toes. Alternate legs.

Jumping jacks: Start by standing upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead.

[sarahbethyoga]

Tabata Yoga (4 minutes) 

Never done Tabata Yoga before? Well you’re in for a workout! Only 4 minutes: 20 seconds on, 10 seconds off. Sounds easy right? hehehe. Just remember to keep it calm and focused

~Sarah Beth Yoga

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[gymra]

6 packs in 6 weeks. Do each move for a minute 4 times a week.

[thepillowfortuk]

Morning yoga with bunnies!

[wildflowersandyarn-deactivated2]

Going to start doing this every morning ♥

[thecarolinawife]

Now this is a way to convince me to do yoga.

[fitnessplans]

Exercise Calorie Calculators!

This one allows you to put in the activity you did and tells you about how many calories you burned!

http://www.prohealth.com/weightloss/tools/exercise/calculator1_2.cfm

And this one asks for how long you’d like to exercise and gives you how many calories you could burn for each activity!

http://www.primusweb.com/fitnesspartner/calculat.htm

[fitnessplans]

Need some advice. My mom(47years old) and I(17), are starting to go to the gym this week, but we've never been we have no idea what to do or what fitness plan we wanna go by. My mom is focused on losing weight, she's approx. 200 or 250lbs right now. I'm focused on losing weight and gaining muscle!! I'm about 125 to 135. I'm just curious as to what exercises we each should do. I'm almost interested in like protein shakes and eating healthier. So if you had any idea of meal plans that would help!!

Hi, anon! Both diet and exercise are important in losing weight so it sounds like you guys will be off  to a good start. Going to the gym for the first time can be extremely overwhelming if you don’t have a set plan. I would recommend asking one of the trainers/someone who works there to show you how all of the equipment works. I had a friend help me. She showed me her favorite machines and how to adjust them, which can be tricky! 

Aerobic exercise is great for beginner weight loss (running, walking, cycling, etc). Here’s a link that can give you an idea of how many calories you burn off doing different aerobic exercises! There are two pages in the article and the list is on the second :) http://www.mayoclinic.org/healthy-living/weight-loss/in-depth/exercise/art-20050999?pg=1 I’ll also reblog another link that helps with burning calories.

If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds. To keep track of how many calories you’re eating, try downloading an app on your phone. I used MyFitnessPal’s calorie counter and diet tracker one for a bit. (It’s free...yay!) 

There are soooo many different types of protein shakes! If you don’t have a GNC or anything, Walmart usually has a section too. Whey protein is suggested for losing weight while building muscle. Just google the heck out of protein powders because there are a million different ones for a million different things. Protein is important if you want to build muscle so definitely find one that suites your needs!

I’ve recommended this before, but Jamie Eason’s LiveFit Trainer is a great place to start. She has a full 12-week plan that’s complete with demonstrations of the exercises and a meal plan- that’s all FREE! 

http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

GOOD LUCK!! :)

[fitnessplans]

Do you make personalized fitness plans

No, I don’t! I would be more than happy to help you find one that suites your needs though. If you’d like, send me what you’re looking for and I’ll do my best to help! Bodybuilding.com is a GREAT place to start browsing. They have a ton of free plans. Jamie Eason has a 12 week plan on there that has everything from the workouts to a male and female meal prep plan. 

[fitnessplans]

Men

...what?

[sarahbethyoga]

Hatha:

Yoga for Neck & Shoulder Tension (8 minutes)

Yoga for Upper Back Tension (3 minutes)

5 Minute Full Body Yoga Stretch (5 minutes)

Gentle Yoga for Low Back Pain (12 minutes)

Vinyasa:

Yoga For Posture (10 minutes)

Daily Yoga...

[imgonnamakeachange]

Yoga Master Post

For those that see all these cool yoga pictures online and are like, “I want to do that! But I have no idea where to even start,” this post is for you! This is a giant master post of yoga videos, guides, tutorials, tips and tricks for you to get started! Whether you’re doing yoga on your own at home, or plan on going to a studio, you can use this master post as a basic guide and reference.

For Beginner Yogis:

The Basics for Yoga Newbies

Yoga Journal 21 Day Challenge

Yoga Beginner’s Guide

Beginner Yoga Breakdown with Tara Stiles

Yoga Routine for Beginner’s with Tara Stiles

Basic Moves for Strength with Tara Stiles

Basic Moves for Balance with Tara Stiles

How-to: Downward Dog by Sara Beth

How-to: Yoga Breath Control by Sara Beth

Yoga for Flexibility

Beginner’s Vinyasa Flow Class

Gentle Flow Yoga Class

Yoga Tips For Beginners

Yoga Series for Beginners

For Intermediate Yogis:

Intermediate Yoga for a Beach Bod

Intermediate Crow Flow

Intermediate Hatha Yoga Flow

Heart-pumping Cardio Yoga Flow

Intermediate Level Poses

Intro to Arm Balances

How-to: Crow and Crane

Yoga For the Core

How to: Wheel Pose

How to: Camel Pose

For Advanced Yogis:

30 Minute Advanced Yoga Flow

45 Minute Advanced Yoga Flow

Advanced Vinyasa Flow

Hardcore Flow Routine by Tara Stiles

How-to: Perching and Flying Pigeon

How to: Fallen Angel

Forearm Stand to Scorpion Pose

Yoga for Scorpion Pose

6 Steps to Perfecting a Handstand

Perfecting Arm Balances

Side Crow to Fallen Angel

8 Angle Pose

For Everyone:

Energizing Morning Yoga Routine

Yoga For Detox and Digestion

Yoga For Runners

Yoga For Runners 2

Yoga For Menstrual Cramps

Yoga For Tired Legs

De-Stress Yoga

De-Stress Yoga 2

Yoga For Hip Openers

[standardmoves]

Sumo Squat with Leg Lift

3 sets of 15 reps

Brad Plotkin

Start standing. Step the left foot out and slightly wider than outer hip width apart. Sink the hips and tailbone down towards the floor, coming into a sumo squat with the toes pointed out and heels in, knees pointing in the same direction as the toes. Bend the elbows in towards the body and bring the hands to fists in front of the chest. Press into the right foot and lift the left leg, drawing the left knee up and in towards the chest. Return back to squat. That was one rep. Continue this move, going for 15 to 20 reps, then switch sides.

Good for leg strength and toning

Standard Moves presented by PUMA.

[sarahbethyoga]

Energizing Morning Yoga Routine (15 minutes) 

This new & improved slow-start yoga sequence is designed to energize the body first thing in the morning. Start your day off right with sun salutations and twists. 

Note: In Chaturanga I am taking the knees modification. First, to wake up slowly but also because the knees modification is great for building strength in the triceps preparing you for proper alignment in traditional Chaturanga Dandasana. You are welcome to take whatever variation is in your regular practice. Click here for a short Chaturanga demo video.

Have no idea what I just said? No worries, the video is enough visual and audio cueing to help anyone through the routine. The more you practice yoga the easier it will flow. Flexibility and strength will come.

~Sarah Beth Yoga

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[standardmoves]

Medicine Ball Squats

3 sets of 10 reps

Sharon Aluma

Start standing with feet wider than hip width apart, toes pointing slightly out. Hold a medicine ball in front of the chest anywhere from 8 to 20lbs. Keeping a long spine, start to sink the hips down and back, putting weight into the heels. Bend the knees and squat down, bringing the thighs parallel to the floor, knees pointing in the same direction as the toes. Press through the heels to come up to standing. That was one rep. Continue this move going for 2 to 3 sets of 10 to 12 squats.

Good for glute and leg strength

Standard Moves presented by PUMA.

[cosmopolitanmagazine]