Bikini Body Workout

It’s that time of year!

Bikinis are on every website, every clothing store and everyone is thinking about how in the hell are they going to get rid of the pasty pale skin, jiggly ass cheeks, and lower belly chubs!?!

Well, get up off that jiggly bum and try this workout!

These simple 8 exercises target your core and booty/thighs!

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6 Reasons You Should Workout In The Morning

One of my most dreaded and most favorite thing to do is workout in the morning. The alarm goes off at 5:15am and you think to yourself “F***! what am I doing with my life???!” Come on, you know I’m right…but I swear to you-do NOT snooze that alarm because your body will thank you SO much more for getting up early and crushing that early AM workout.

Here are a couple of reasons why working out early in the morning is great for you:

  1. Boosts Metabolism

  2. Improves Mood

  3. You’ll WANT to eat healthy stuff afterward

  4. You’ll feel less stressed when you get to work

  5. You’ll have nothing to dread the rest of the day

  6. You COULD burn more FAT

I like to go to the gym for the 5:45 am spin class, but sometimes I just can’t bring myself to drive to the gym that early so this at home workout is perfect in those instances 🙂

 

Try it – I promise, you won’t regret it

Happy Sweating!

Full Body Burn

Okay, now, be honest. What are you doing right now? Are you sitting on the couch? Maybe you’re sitting at your desk at home just browsing Facebook or Instagram? Think about it…could you be moving your body right now?

Gut check. What have you done today for your body?

I’ve put together a Full Body Burn Workout that if you have a body, and oh wait, yea, just a body…YOU CAN DO!

I decided to do this little workout in my backyard because it is so beautiful outside!

Guess what??
This is a total fat blaster and I am sweating like crazy!

It’s a variation on a pyramid scheme workout so you can look forward to getting the hardest work out of the way during Set 1!

I only did this one time through…and I’m pretty breathless right now. However, for all you super STUDS out there, do this 2-3 or more times through!

Happy working out!
xoxo
jt

7-Day Workout

Welcome to the 7-Day Workout Challenge!

I created this Monday-Sunday workout for those of you that like to try something new each day of the week. While you’ll notice that the majority of the exercises are the same, the rep numbers vary. As you progress from Monday through Sunday the rep count increases (why? Because you’re getting stronger!)

This handy 7-Day Workout Plan is also great because each workout doesn’t take much time at all. A constant complaint or excuse that we use in the world today is that we just “don’t have enough time.” I totally get that, and that is why these burst (HIIT-High Intensity Interval Training) exercises are the perfect solution to the time issue.

These workouts can be done in your bedroom, at the gym or EVEN at your desk (if your coworkers won’t look at you like you’re crazy.)…even if they do, encourage them to do it with you! It is so easy to become complacent and forget to move your body even for a few high intensity minutes, each day.

I hope that you’ll try these workouts and use them as motivation to continue to be more active each and every day. I promise, you will be glad you did.

Cheers, and Happy 7-Day Workout Challenge-may the odds be ever in your favor!
xox
❤ jt

7-day-workout

 

20-Minute Tabata Cycle Workout

20-Minute Tabata Cycle Workout

This 20-minute tabata workout is the perfect way to leave the gym dripping in sweat-and it’s only 20 minutes long! There are many benefits of tabata exercises (click here) and these types of exercises have become really popular. Tabatas are also referred to as HIIT (High Intensity Interval Training). These exercises incorporate short periods of intense exercise with short periods of rest. Each set of tabatas typically lasts 3-4 minutes.

cycle

Some of the benefits of tabata workouts include (but are not limited to):
-Fat loss through increased metabolic rate
-Muscle tissue retention
-Increase in anaerobic and aerobic capacity
-Quick workouts (time savings)


The tabata method is very demanding on the human body and shouldn’t be done too frequently. The typical recommendation is for 1-2 tabata exercises per week.

 


Why does healthy-ishh like the 20-minute tabata cycle routine?
I really enjoy this workout because it is unlike any other exercise I engage in while at the gym. I am able to dedicate a solid 20 minutes to this routine and it always leaves me in a pile of sweat, heart racing, muscles pounding, and soul lifted. Here is a picture of me after doing this workout!

cycle-tabata-jt-wozniak

Oh, I forgot to mention…a red face is mandatory after knocking this set outta the park!

Good luck, make sure you hydrate before and after, and most importantly, have fun with it!

❤

Scientific 7 Minute Workout

The Scientific 7 Minute Workout (adapted from The New York Times)

12well_physed-tmagarticle

Each exercise is meant to be done for 30 seconds

10 sec rest in between each exercise

Work that was done by scientists at McMaster University in Hamilton, Ontario, and other institutions has shown that even a few minutes of training at an almost maximum intensity can produce molecular changes within muscles. These changes are comparable to those of several hours of running or bike riding.

Interval training, however, requires intervals. This essentially means that the extremely intense activity must be intermingled with brief periods of recovery. In this program, the recovery is provided in part by a 10-second rest between exercises. But even more, it is accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the “recovery”periods, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.

The exercises should be performed rapidly, one after the other, allowing 30 seconds for each.  Throughout the entire 7 minute series, the intensity should be at an 8 on a discomfort scale of 1 to 10. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

Give it a try and let me know what you think!

Source: https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0