Dun Dun Dun the 8 Count Push-Up!

I don’t know about you guys but my arm’s just weren’t made to do push-ups. Just like when God made the T-Rex, when he made me he said nope, not impossible but it won’t be easy. After going through basic training you would think that I would be good at them by now but they actually hurt my arms no matter where I place them (close, wide, triangle). I have weak arms, I blame ballet, my legs are strong but my arms are use to just flowing around looking pretty, not pushing my body weight up. Alas being a lover of all things fitness, I know I need to try all types of workouts and sometimes lifting weights just doesn’t do it. For my PT test I can max with about 37 push-ups in two minutes, but I REALLY want to hit 50 in two minutes. So I should be upping my morning routine but I hate push-ups so much.

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When I want to tone my arms and build a little muscle for me push-ups have always been the fastest way. I do about 20 regular push-up’s every morning but sometimes I need a little more. If you guys are looking for a way to mix up your workout routine or ease into push ups I highly recommend the 8 count push-up. Below is the patter sequence. If you need a visual I guess think about what burpee’s look like.

1. Standing
2. Squat down, put your hands on the floor
3. Jump your legs back so you are now in the plank position
4,5, Do two pushups
6. Return to plan position
7. Draw feet up to arms 8. Stand up

After about 10 reps of this you should be out of breath, if you aren’t just know that already the T-Rex and I envy you.

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You only live once so live it right.

You only live once so live right, be healthy, fit and active.

5 minutes of exercise a day is better than nothing. For those of us who like to claim we are too busy, you don’t have to go to the gym to work out. Wouldn’t it be lovely if working out was just as normal as eating, or sleeping. If we could squeeze it into our everyday routine? Why don’t we? Here are some helpful tips from me to you to give you a little bit of that boost that you might need.

Leave the excuses at the door because health waits for no one. There is this quote I love “What fits your schedule better exercising 1 hour a day or being dead 24/hour a day?”  Whenever I feel unmotivated I like to think of this quote haha, it’s a little extreme but when was the last time you worked out? A few days, a few weeks, a few hours? Fact is we can all do something to better ourselves and working out can be one of them.

Try this for a week and let me know how you feel!

As soon as your feet hit the ground Morning Routine:
30 Jumping Jacks (The rush will give you energy that will make you second guess that pot of coffee)
25 push-ups (eventually build yourself up to regular push-ups)
50 crunches
25 squats

It’s really not a lot and it takes less than 10 minutes. I just finished my made up morning routine last week and this one I made up for you today I will be starting tomorrow! Let’s go ladies and gents!

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Workout Move of the Week

I like to call it the pyramid workout, because you start with a set amount of reps and count down, then start over from the last rep back up to the top.

Steps:
Pick a set amount of reps ( I like 10)
It’s pretty self explanatory but here we go.

10 Situps
10 Pushups
9 Situps
9 Pushups
8 Situps
8 Pushups
7 Situps
7 Situps
6 Pushups
6 Situps
5 Pushups
5 Situpts
4 Pushups
4 Situpts
3 Pushups
3 Situps
2 Pushups
2 Situps
1 Pushup
1 Situp
1 Pushup
1 Situp
2 Pushups
2 Situps
3 Pushups
3 Situps
4 Pushups
4 Situpts
5 Pushups
5 Situpts
6 Pushups
6 Situps
7 Situps
7 Situps
8 Situps
8 Pushups
9 Situps
9 Pushups
10 Situps
10 Pushups

If you are going for optimal muscle failure make sure you are going all the way down on your push-ups until your chest is very close to the floor (but not touching) and don’t drop to your knees. Feel free to take little breaks in between but remember the faster you get through this the faster it’s over. Kind of like running, try not to walk when first starting out, you need to reach that training effect for your musles to realize it gets worse before it gets better. Want to find out what a training effect is, read my spritz riiiiight here. :)

Motivation

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Supercharge your Saturday!

Nothing starts your weekend out better than spending a morning at the gym!

Spritzertip of the day: When feeling unmotivated simply put your workout clothes on and leave your workout shoes where you can see them. Even if you don’t feel like going right away eventually this simple little step will help you to mentally prepare yourself for your workout. This way you have no excuses because you are already dressed!

I went to bed pretty late last night and to be honest I was planning on sleeping in since I didn’t sleep well all week but once 7:30am rolled around I knew I had to wake up and get going! There were a few classes that I wanted to take this morning so I got up, got dressed, had some toast with peanut butter and headed on my way.

I didn’t feel like running today ( I ran four days this week for a total of 10 miles) so I did a Zumba class instead. After that class, to get my weights in I did a BodyPump class. It was a great change in my routine and left me feeling supercharged! I went with about 71/2 for the weights which was the perfect amount because when doing so many repetitions you don’t want to fatigued too early.

After a long week and a groggy morning nothing supercharges me more than an early workout, it leaves me motivated and full of energy for the rest of the day, which definitely beats rolling out of bed at 1.

 

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Today was a cardio and arms day. See below for an alternative to my gym workout for those of you that don’t have a gym membership.

Cardio:
SAMBA- two more of these You-Tube dance routines will get your heart rate pumping and sizzle that waist line!

Arms: (use your own level of weights I like 5-10lbs for longer repetition sets) *1 rep=15
1 reps Bicep curls X3
1 reps Deadlift bicep curl at the top (three counts down squeeze glutes at the top)
1 reps Triceps press x 2 (if you don’t have a bench you can use your couch or find some stairs!)
3 reps Pushups (try to do your first set of regular pushups before dropping to your knees)
1 rep Drop squat overhead press (squat down while simultaneously brining the weights to your chest, while rising back up extend your arms up over your head.

Don’t forget to stretch before and after!

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Aint Nobody Got Time For Fat!

I made a vow to myself that every time I run, unless I’m sick or EXTREMELY tired I will run at least two miles per workout. It’s a decent commitment seeing as I am not a huge running fan but I feel great after especially on the days I end up running 5.

Side Note: I’ve been actively running for about a year and a half now, I started running last February to get in shape before joining the National Guard. I was that girl who could barely run a mile even when tempted with pizza and wine at the end. I have always been an active person but dancing, and Zumba do not use nearly as much lung capacity as running.  I started out with about a 22 minute two-mile, after about a week that cut down  to 19.50 and eventually down to where I am today with a lovely 15.30. Of course that’s not all the time, I usually push myself really hard when PT test time rolls around (which is this October) and when I’m running in a large group of people.

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Another important part of my workout routine is weights. It’s really helped to tone my arms, I use to worry about bulking up but a great personal trainer once told me that sticking to a certain amount of reps and watching my protein intake would get me right where I wanted to be. No more no less.

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Running really is the best way to blast fat, and I love that now I can get that full workout feeling in an hour or less. When I’m not in the mood to run another great way to blast fat is by doing short sprints, 30/60′s really are my favorite. You sprint for 30 seconds and walk for 60. Once you get good at those try 60/120′s same concept. After my running and weight routine I try to follow that up with some abs, and light stretching. I’m constantly changing up my routine muscle confusion is really another great way rev up that workout.

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Working out is a huge part of my life, I really enjoy it, so much so that I’m on my way to being a personal trainer. Expect to see more about how the body works and why what we put into our body is so important.

xo glitzysprinter