Fitness Friday: September 26, 2014

Recently one of my clients asked me for workouts he could do while traveling with little to no equipment.  Easy peasy!  The idea is to minimize time spent exercising and maximize the number of muscles you use, because most people don’t want to be as efficient as they can when traveling.  You want to see the sights, right?  Ideally,  I thought these suggestions might come in handy for you, my loyal blog readers, too.  So here they are:

Workouts for Travel

Warm-up Ideas:

  • Run stairs.
  • Perform air squats, jumping lunges and mountain climbers in a circuit.
  • March in place.
  • Kick it old school with jumping jacks!

Workout 1: No Equipment Needed

  • 25 squats
  • 10 push ups
  • 25 crunches
  • 10 dips

Repeat as many rounds as you can in 15 minutes.

Workout 2: Using Dumbbells

  • Curl with over-head press
  • Front squat with dumbbells (wider stance, weights resting on your collar bone)
  • Alternating lateral then front raises
  • Bent over rows, followed immediately by triceps kickbacks
  • Push ups

Complete each exercise for 10-12 reps.  Complete the circuit 3 times.

Cool Down Ideas:

  • Take a walk and enjoy the view.
  • Stretch.

As usual, if you have questions, hit me up!  Hope it’s a great weekend!

As usual, if you have questions, hit me up!  Hope it’s a great weekend!


Fitness Friday: September 19, 2014

Welcome to another F Cubed: my First Fitness Friday!  My hope with these posts are to give you a glimpse into my other life; my life as a personal trainer.  Yes, I love food and I love to eat, but being active has been a part of my life since forever!  (Also, it goes without saying that I love the other F in my life, my family.  They support me in all of my F Cubed endeavors and I could not do it without them!!)

So here it is, my first Fitness Friday:

First Fitness Friday Workout

  • 100 lunges
  • 50 push-ups
  • 2:30 plank
  • 100 squats
  • max pull ups (if you don’t have a pull up bar, do dips instead)
  • run 1-2 miles
  • 2:30 plank

Notes:  This workout might look a little daunting at first, but remember these two things and you’ll be able to do it in no time.  First, all workouts can be scaled based on your level of fitness.  For example, if you are just starting your fitness journey, cut the workout in half.  Do 50 lunges, 25 push ups, 1:15 plank and so forth.  If running 1-2 miles seems crazy, do what you can; walk then run, or just walk.  Second, do not feel like you need to complete each exercise without stopping.  If you can do 15 lunges before needing a break, do 15.  Then take a second, catch your breath and do 15 more.  Do not over complicate it!

What muscles does plank work?

Ever wonder what muscles plank works?  I love this muscular visual.

As always, I welcome your feedback and I am happy to answer any questions you have!  I hope it’s a great weekend!