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.

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.

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.

Handstand Master {Yoga}

When you look back at your childhood, I bet there are things that you did back then, that you wish you could still do now. One of those things for me is doing a handstand.

If this is something that you would also like to be able to do, then follow the steps below and you will work your way up to it as you build up the strength in the muscles that enable you to perform a  handstand (there is a lot of core strength that is required).

http://www.womenshealthmag.com/fitness/the-pose-handstand-adho-mukha-vrksasana?workout=27589

Level 1 (Beginner)
Stand with your back and heels against a wall. Place your hands shoulder-width apart on the floor a few feet in front of you, raising your hips and straightening your legs to come into downward-facing dog (an inverted V). Place your right foot flat on the wall so your leg is straight and your thigh is parallel to the floor. Brace your core, then slowly place your left foot next to your right. With both legs straight, shift your weight so that your shoulders are directly over your wrists (you'll be in an L shape). Hold, then bend your knees and slowly lower one foot to the floor at a time.

Level 2 (Intermediate)
Repeat phase 1, then lift your right leg off the wall, lifting your heel toward the ceiling while keeping your hips and toes square to the wall. Your left leg is still parallel to the floor, with your foot flat on the wall. Hold, keeping your core tight, arms straight, and neck relaxed, then slowly bring your right foot back to the wall and switch legs. To release, bring both feet back to the wall, bend your knees, and slowly lower one foot at a time.

Level 3 (Advanced)
Face the wall and place your hands shoulder-width apart on the floor about 10 inches away from it. Get into downward-facing dog, then walk your feet in a few inches, stacking your shoulders over your wrists. Brace your core and slowly raise your left heel toward the ceiling, leg straight. Keep your hips square, arms straight, and neck relaxed. Hold, gazing toward your fingertips, then lower your leg and switch sides.

Level 4 (Expert)
Start in downward-facing dog with your hands shoulder-width apart and legs straight. Walk your feet forward, shifting your weight onto your hands and stacking your shoulders over your wrists. With your arms straight and core tight, lift your right leg toward the ceiling, keeping your hips square. Bend your left knee and gently hop to raise your left leg toward the ceiling, bringing your hips over your shoulders. Hold, then slowly come down one leg at a time. 

And that's it. If you follow these instructions and keep at it, you will be well on your way to being able to perform (and hold) a handstand.

Take Care,

Leanne.

*Note: To master more difficult Yoga poses, follow the link to Womens Health Magazine's webpage.

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.

Upper Body Blast

When I work out and am focusing on my upper body (arms, shoulders & back), it feels natural, and is a habit of mine to also work my core on the same day.

Here's a great workout that's quick, effective, and works all of the muscle groups from the waist up!

http://www.fitsugar.com/Workout-Posters-28687300?spi_source=www.fitsugar.com&fullscreen=true&spi_campaign=tagalert&slide=2&image_nid=28687310&spi_medium=email

I will be doing this later today, and I encourage you to give it a try too!

Take Care,

Leanne.

No Equipment Workout

When looking up fitness routines I see a lot out there for people with a gym membership, or at the very least, a decent collection of at home fitness equipment such as; dumbbells or resistance bands. But what about those individuals out there that don't have a gym membership or weights at home?

No worries, you can use your body weight! Here's an effective whole body workout that uses only your body weight: no equipment needed.

http://backonpointe.tumblr.com/post/17948153079/heres-another-bodyweight-workout-for-your-whole

Once I'm done the 30 day squat challenge I will be trying this routine.

Take Care,

Leanne.