Rainy Day Runner's Workout

Have you ever started exercising outside, like running, only to have the weather ruin your planned workout?

That recently happened to me, and I was not pleased; after a solid week of nice double digit weather, we got a dumping of snow and ice covered the sidewalks, making my outdoor run close to impossible (unless I wanted to risk twisting my ankle on a patch of ice).

So, if you don't want your workout thwarted by Mother Nature, here's an awesome "Rainy Day Runner's workout" that will work your legs and core in 25 minutes.

http://www.fitsugar.com/Leg-Strengthening-Workout-Poster-Runners-25493149

Do each exercise listed for 1 minute, resting 20 seconds in between each exercise. For example; 1 minute of walking lunges, followed by 20 seconds of rest, then move on to your 1 minute side plank (30 seconds on your right side, then 30 seconds on your left side).

Once you have gone through the list, repeat 1-2 more times for a total of 2-3 sets.

Take Care,

Leanne.

Simple Core Challenge Workout

Have you recently started working out and noticed that your core strength is lacking? Have you also noticed that you tire easily in other exercises as well? If you answered "yes" to either (or both) of these questions, then you may want to keep reading.

A weak core can result in other weak areas of the body. The reason for this is that your core is your center and your main source of power and strength in your body; if your center is weak, how will you support the other areas of your body?

With that being said, why not work on strengthening your core with this core challenge workout?!

http://www.fit4lifesisters.net/core-challenge.html

This workout is easy to follow but will challenge your core; just follow the arrows.

The Workout:

- 50 Crunches

- 15 Push Ups

- 1 Minute Plank

- 30 Second Side Plank (Right Side)

- 1 Minute Bridge

- 15 Push Ups

- 1 Minute Plank

- 30 Second Side Plank (Left Side)

- 50 Crunches

- 1 Minute Raised Plank

- 2 Minute Bridge

- 50 Crunches

Not only will this workout be great for your core, it also will tone your chest and arms with the puch ups and planks!

Take Care,

Leanne.

20 Minute Full Body Tabata Workout

If you are a fairly regular reader of Decor Lust, you will know that I love HIIT (High Intensity Interval Training) and Tabata workouts. The reason why is that these workouts take very little time and can give you amazing results!

With that being said, here is one more awesome Tabata workout that targets all areas of your body and will make you sweat; the best part about it, is it only takes 20 minutes.

http://www.tinareale.com/4002/full-body-tabatas/

No excuses here people, you can literally do this workout while dinner is in the oven!

Take Care,

Leanne.

15 Minute HIIT Fat Blast

If you are like most people, you are very busy. So busy in fact, that there doesn't seem to be enough hours in the day to get everything done, and with that being said, one of the things that you sacrifice when in a time crunch is your workout.

Well hopefully we can change that with this 15 minute fat burning circuit. Now you may be thinking "how is 15 minutes enough?", but with HIIT training your body is constantly being put through high intensity work, followed by a very brief rest period which makes your body work harder and therefore burns more calories than if you were to do a typical workout session at the gym for 30-60 minutes. And let's face it, 15 minutes is really nothing; people will waste 15 minutes on Facebook or browsing the web while waiting for dinner to finish, so why not replace that couch potato activity with high intensity physical activity?!

http://www.fitfabcities.com/2012/09/26/printable-workout-15-minute-fat-burner/

So what you will be doing here is 1 minute of exercise, followed by no more than 30 seconds of rest (I suggest 10 seconds of rest for best results). For example: 1 minute of fast jumping jacks, 30 seconds of rest, 1 minute of burpees, 30 seconds of rest, etc. 

You will go through the entire list at least once; or if you would like to kick it up a notch and feel like you want more, repeat 1-2 more times!

Take Care,

Leanne.

Spiderman Push-Ups

About a month ago I tried a different type of push up that I am going to share with you today; Spiderman push ups.

This push up is super challenging and works your core and arms even more than a regular push up. I was so impressed with these that now they have become a regular part of my fitness routine.

http://www.womenshealthmag.com/fitness/martial-arts-workout#.

Here's how you do it; start in a regular push up position with your hands placed on the floor under your shoulders with you toes on the floor (your body should form a straight line).

Now bend your elbows and bring your chest down towards the floor (like a standard push up) but bring your knee out to the side and up to your elbow. Bring your knee back in and return to the starting position and repeat on the opposite side.

That's 1 rep. Keep going until you have reached 8-12 reps, then take a quick break for 30 seconds and repeat 2 more times.

Take Care,

Leanne.

Fab Ab February {1 Month Ab Challenge}

We are now 4 months away from June, the time when people start sporting their bikinis and swim trunks, but do you feel like your midsection could use a bit more toning between now and then?

If so, then I have a 1 month challenge for you; the Fab Ab February challenge.

http://backonpointe.tumblr.com/post/16526188675/ive-been-looking-for-challenges-for-february

No I realize that we are a few days late in this challenge, but it's always better late than never!

This challenge is 6 days of work with 1 day of rest, and goes on for 29 days. Just follow the exercises listed for each day of the week and that's it. 

With this challenge, a bit of cardio, and a healthy diet, you will have a stronger and more firm mid section by the end of the month. 

Take Care,

Leanne.

The Vampire Diaries Workout

This post is dedicated to all of you Vampire Diaries fans out there (myself included). This is a workout that will let you have your Vampire Diaries fix (or marathon) without being a total couch potato. If you're already a Vampire Diaries fan, you will know just by looking at this workout that you will be busy!

http://backonpointe.tumblr.com/image/28495452671

The workout is as simple as it seems; just follow the prompts that are listed and do the corresponding exercise. Have fun & enjoy the show!

Take Care,

Leanne.

The "fABtastic" Workout

For all of my fitness junkies out there, and those of you who are still working away on those New Years resolutions to get fit and more healthy, here's a great ab workout that will leave you with a stronger and more toned mid section.

http://www.fitfabcities.com/2012/04/03/printable-workout-fit-fabtastic-workout-total-core-toner/

This workout is simple but effective. Just go through each exercise with little to no rest in between, and that's it! This is an awesome workout to add into your routine, or to end each cardio session with.

Take Care,

Leanne.

Killer Lower Abdominal Workout

Recently I've been digging through my old note books of fitness routines and exercises, and came across an oldie but a goodie; Lower Ab Leg Raises with a Stability Ball.

This is one of my favourite lower ab exercises because it is effective and works! Every time I do this exercise, I can feel every muscle in my abs the next day.

http://www.muscleandfitnesshers.com/training/your-ultimate-tightening-tool

Just like you see in the picture above, you lie on your back with your core tightened and a stability ball squeezed between your ankles.

Then simply raise and lower the ball slowly (with control) from 90 degrees to the floor and back again. That's one rep.

I make this a little harder by starting with my legs lowered to the ground, then lifting my legs and arms at the same time to the middle of my body. Then I transfer the ball from my ankles to my hands and lower the ball to the ground behind my head, and repeat (see the picture below).

http://www.glamour.com/health-fitness/blogs/vitamin-g/2013/05/celebrity-trainer-david-kirsch.html

Try this exercise out and you will see what I mean; you will feel it the next day!

Take Care,

Leanne.

30 Day Plank Challenge

The other day when I was working out with my group personal training session, my trainer had mentioned that the source of most people's back pain (including my own) is from a weakened core. With that being said, since this seems to be such a prevalent problem, I thought I would post a core strengthening  30 Day challenge for all of us with weak (or not as strong as we would like) cores to follow.

http://tribesports.com/challenges/30-day-plank-challenge-from-20-sec-to-5-mins

It's as simple as it seems, but trust me, it will be challenging. Just follow each day, holding a plank for the specified amount of time - be careful to not round/arch your back as this will not be activating the proper muscles and can lead to further injury - you want to keep a flat back at all times.

If you're a superstar and this is not challenging enough, add a balance ball to make your stabilizer muscles work double time. Place a stability ball under your shins, bracing your core, with your hands placed directly under your shoulders and hold. To increase the difficulty even more, roll the stability ball further away from your knees - maximum difficulty will be with just your toes touching the ball.

Take Care,

Leanne.

30 Day Challenge - Beach Body Workout

With New Years around the corner, many people will be making the resolution to lose weight, and with that being said, this 30 day challenge could be a perfect way to start that resolution.

http://30dayfitnesschallenges.com/30-day-beach-body-challenge/

With each day already planned for you, there is no reason for you to question what you should be doing at the gym (or at home). No need to put together a workout plan because that part is already done for you; all you have to do is stick to it and don't give up.

Take Care,

Leanne.

Weekly "Anywhere" Workout

Do you find that working out every other day makes it hard for you to stay motivated and committed to working out consistently through the week? (that's my problem at the moment).

If this sounds like you, maybe it'd will be easier if you make yourself do small workouts through out the week (6 out of 7 days).

Take a look at this awesome weekly workout routine from Fit Sugar that has you doing 6 smaller routines throughout the week:

http://www.fitsugar.com/Workout-Poster-Week-24187265

All you have to do is follow each daily routine, going through each exercise with little or no rest in between, then repeat 3 times. It's a simple as that.

Take Care,

Leanne.

Pilates Abs

When many people want abs, they tend to turn to crunches and/or sit ups, but few people initially turn to pilates moves.

If this sounds like you, then I hate to tell you this, but you are missing out. With that being said, here are some excellent pilates moves that will tone and tighten your abdominal region:

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

1. Mermaid with Ball

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

Complete 8-10 reps per side with little to no rest between, holding the pose for 2-3 seconds.

2. Rollover

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

Complete 8-10 reps.

3. Footwork on Ball

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

Complete 8-10 reps.

4. Swan on Ball

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

Complete 8-10 reps with little to no rest between, holding the pose for 2-3 seconds.

5. Back Arm Row

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

Complete 8-10 reps.

6. Mermaid with Twist

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

Complete 8-10 reps per side with little to no rest between.

7. Roll Up

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

Complete 8-10 reps.

8. Ball Sit Up Extension

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

Complete 8-10 reps with little to no rest between, holding the pose for 1-2 seconds.

If you do these moves 2-3 times per week, and are diligent, you will see results.

*Note: For complete explanation on how to perform these exercises please follow the links attached.*

Take Care,

Leanne.

Intense Tabata Workout

Lately I find that more and more people are discovering, and falling in love with, Tabata workouts (myself included). 

The funny thing about these workouts is that when you read them over, a lot of the time you think "this sounds easy enough", but then once you try it you are dripping sweat with your heart racing and gasping for air. With that being said, here's a killer Tabata workout that will surely kick your butt:

http://www.fitfabcities.com/?cat=8/

This workout will kick your butt, and if it isn't hard for you then add some more weight, and if that's still not hard enough for you...well than you are a tank and unstoppable!

Take Care,

Leanne.

Tone Up Tight Routine {Quick Total Body Workout}

Are you looking to get toned and fit but only have a few minutes to spare a day (or night when you get home from work) to do it?

No problem with this quick, but challenging routine, that only takes 16-18 minutes and targets all areas of your body.

http://tribesports.com/infographics/tone-up-tight-routine

Just follow the arrows and complete each set of exercises without resting between them. Once you've completed the workout, rest for one minute and repeat for a total of 3 times.

So to recap:

Do 10 push-ups, immediately followed by 25 crunches, immediately followed by 25 squats, immediately followed by 30 lunges (15 per leg), immediately followed by 50 jumping jacks, immediately followed by a 60 second wall squat.

*Hint: the closer your legs are to a 90 degree angle, the more challenging this will be.

Now that's one round complete. Take a rest for 1 minute, then repeat 2 more times!

Take Care,

Leanne.

15 Minute Body Weight Workout

As we've all heard, time is money. Alright, maybe not always in the literal sense, but the point is that time is very valuable. With that being said I find that there is more and more of a demand for quick and effective workouts so that people can workout but still get the pile of things that they need to do done in the day.

With that being said, while I was searching for quick workouts on Womens Health Magazine's website I found a great whole body workout that will challenge you and give you results, and the best part is it only takes 15 minutes.

http://www.womenshealthmag.com/fitness/body-weight-workout

I will be trying this tonight, and will let you know how it goes (and how to make things more challenging if need be). Stay tuned to the comments section!

Take Care,

Leanne.

Challenging Stability Plank

Recently I have learned a new form of planking, and I have to admit, it's pretty challenging.

Single leg stability ball planks:

http://exercise.about.com/cs/exerciseworkouts/l/blholidaywkout.htm

The way I was taught how to do this move is: 

1. Get into plank position with your shins placed on the stability ball (the further the ball is away from your knees, the more challenging this move will be)
2. Place your hands directly under your shoulders.
3. Bring your right leg in at a 90 degree angle with your knee pointing towards the ground and toe pointing to the wall behind you.
4. Now hold for 30 seconds.
5. Switch legs and repeat.

It sounds easy but I assure you this can be quite challenging. For an added challenge my trainer makes me do 10 pikes on the ball after my 1 minute of planking (see picture below). 

http://greekyogurtandappleslices.files.wordpress.com/2011/06/0906-swissball-ab-pike_preview.jpg

These moves are so good, and I can always feel my abs working throughout this. Give it a try, I'm sure you'll see (and feel) that it's working.

Take Care,

Leanne.

30 Minute Trouble Zone Workout

Whether we like to admit it or not, we all have "trouble zones" on our bodies; inner thighs, triceps, stomach, we all have at least one area that we have a harder time shedding pounds from and toning up.

With that being said, here's a 30 minute workout that targets your inner thighs, triceps, and love handles (including abdominals).

http://www.wlosstip.com/2013/04/do-this-workout-today-to-target-all.html

Complete each set of exercises in a circuit style (going on from one to the next with no rest between), then rest for 1 minute and move on to the next trouble zone set of exercises. Do this entire workout 3 times and with hard work and perseverance, you will see results.

Take Care,

Leanne.

Kitchen-Made Abs {12 Foods For Abs}

You may have heard this before, but I'm repeating this because it's true: abs are not made in the gym, they're made in the kitchen.

This may seem back wards but I can assure you that no matter how long you spend working out at the gym (or at home), you will not get a six pack or tight and toned abs if you do not change the way you are eating; that is if you continue to eat unhealthy foods.

With that being said, here's an excerpt from Women's Heath Magazine, that can help you make the changes in the kitchen that will help you on your way to getting the abs you've always wanted:

http://thinkfit.tumblr.com/post/4993222600

If you incorporate these foods into your diet, and make consistently healthy choices, you will reach your goals.

Take Care,

Leanne

Hold That Plank Longer

Planks: effective, challenging, and easy...in theory.

Whether you're just starting to add planks into your fitness routine, or have been doing them for years, I bet that you can agree that within your routine you reach a point when you feel like you may die (figuratively of course), but wish that you could hold on a little longer.

Luckily there are ways to push yourself to hold that plank even longer than before:

http://backonpointe.tumblr.com/page/16

I have to remember tip #2 (I'm notorious for looking at the stopwatch). I hope this will help you get one step closer to your goals.

Take Care,

Leanne.