09-04-2014

5 Low-Impact Exercise Ideas

You may be injured. Or just may just want a change in your routine. These low-impact exercises are great when you have some sort of lower body issue (like my shin splints) or just want to switch up your cross-training. Really, who wants to be on the elliptical for an hour?? You can try doing one (or a mix) of these instead. I’d say my favorite are the battle ropes.

low-impact-exercisePhoto Credit: Tooley via Compfight cc

Battle Ropes – I recently took a ropes type class which I’ll be reviewing next week. Let me tell you, I am sore. We did all sorts of stuff with battle ropes. My heart rate was jacked up and I could feel my core workout. Any exercise where I’m doing cardio and abs…I’m in. The great thing about using ropes is that it can be as low-impact as you need. I told the instructor I had shin splints, so she modified certain exercises for me. Regardless, I still had to take breaks because I was so winded. Talk about a great way to exercise when you’re injured and can’t run!

Here’s a great and simple move to do with ropes:

photo-3Source: powercakes.net

Stairs - For some reason, I get more winded with stairs than running. No joke, I go up like 10 steps and I’m out of breath (can anyone tell me why??). Stairs are a great way to get in some lower-impact cardio and feel the burn in your quads. If you don’t care about low-impact, add in some jumps (similar to box jumps) to really get in a good lower body workout.

Hiking – About a month or so ago I went for a 1.5 mile hike with Dan. 1.5 miles is nothing right? Well it was straight up a rocky hill, so by the end I was pretty sweaty. If you’re injured, this is a great way to cross train and be outdoors at the same time.

Suspension Training – I’m sure you’ve heard of TRX training. You can do suspension training with anything similar to a TRX. At the class I took we simply used ropes that were hanging from a pull-up bar. There are so many things you can do with suspension trainers: lunges, mountain climbers, planks, rows, single arm rows…the list goes on.

Rock Climbing – During grad school, I worked with the college Recreation department. As a team, we took a trip to the rock wall at our school. I was really scared because I had never done this before. Turns out it was actually a lot of fun AND a great workout. My arms were pretty sore the next day! Rock climbing not only works your arms, but your lower body too since you use your legs to boost yourself up each time you go for a rock. The best part is belaying all the way back down at the top!

Have you tried any of these (or do them regularly?)

I really want to do more muscle ropes at my gym but also am a little self conscious because you have to do them on the main floor where everyone is working out…hmm…

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01-02-2014

Upper Body HIIT Workout

For those of you who follow me on Instagram, you may have seen this workout a week or so ago.

Once a week, my brother and I are doing a high intensity interval workout that also incorporates strength. We are currently following a strength training program, but I will talk about that in another post!

This workout focuses on upper body muscle groups, but you will definitely still feel it in your legs during the cardio portions.

Directions:

Perform the first set of 3 exercises 2-3 times through. For each exercises, time yourself for 1 minute and count your reps. In between each exercises take a 45-60 minute break. Once you’re done with the first batch, move onto the second. Your break will be however long it takes you to set up for the second set of exercises – just don’t take too long ;)

My brother and I did each set of exercises 2 times through, and it took a total of 21 minutes. We were huffing and puffing by the end. It’s a short workout, but intense! For a longer workout, just add sets.

The reason you will count your reps is so that the next time you do this workout you can compare your numbers.

One last thing, make sure you focus on form. Yes, you’re trying to get as many reps as possible in 1 minute, but only with good form. For example, I went way slower on squat to curl than I did on barbell rows, because I wanted to get in good squats. Don’t sacrifice form for numbers.

Exercises:

Here are some YouTube links to show you how to do some of the exercises with proper form:

Tricep Pushups

Barbell Bentover Row

Box Jumps

Let me know if you try this workout or have any questions!

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08-28-2013

Labor Day Workout Challenge

Are you going away for this upcoming Labor Day Weekend? You can still stay active with my bodyweight/no equipment workout you can do anywhere! Do it in your hotel room…in your friends apartment…on the beach…no excuses! ;)

labordaywkFor each section, count how many reps you do (hence the AMRAP – as many reps as possible). That way, next time you do it you can compare numbers to see if you have improved.

For the exercises like the 4 jumping jacks and 2 squats, going through that equals 1 rep. Here’s a quick explanation for some of the exercises:

Box Jump: You can do this on a ledge, stair or bench, but if none are available simply squat down as low as you can and jump as high as you can.

Pushups with shoulder taps: Do a regular pushup, but when you come back up take your left hand and tap your right shoulder, then take your right hand and tap your left shoulder, then go back down into a pushup. Harder than it sounds!

Split Lunge Jumps: Step back into a reverse lunge, go down, then jump up and land into a reverse lunge with your opposite leg.

Staggered Pushups: Do a pushup, then when you come back up, walk your hands to the right, do a pushup, come up and walk your hands back to center, do a pushup, come up and walk your hands to the left, etc.

Russian Twists: Sit up nice and tall, chest up, shoulders back…extend your arms in front of you, then keeping the upright position twist to the left and touch your hands to the floor, come back to center, then twist to the right.

**This whole workout is about 10 minutes…so you can do a quick workout, or do it 2-3 times through for a longer workout!

Let me know if you try this out!

What are your Labor Day Weekend plans? Do you plan on keeping on track or do you take holidays off? Depends on my mood ;)

 

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08-15-2013

Total Body Burn!

Here’s a new workout for you…you can do it at home, or you can add weight if you want to make it tougher. Strength and cardio combined, with some abs as a finisher. Remember to always do a warm-up before starting a workout.

Let me know if you try it out!

totalbodyWK

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07-03-2013

Health/Fitness Links To Get You Through The Day

After today it’s the weekend wooooo!!! (Hopefully you don’t have work on Friday!) Who has exciting 4th of July plans? I’ll be heading down to Atlantic City with friends, and I’m so excited!

Here are your health links for today:

What’s your favorite way to do HIIT/cardio intervals? I love hill sprints!

 

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05-31-2013

Online Personal Training

I am working on this and really want to get this up on my site soon!

I had to take it easy with personal training last semester due to grad school and work…but it is something I love and am passionate about, so I want to continue doing it however I can!

I am trying to come up with an 8-week at-home workout routine, using only dumbbells, that I can offer you all at a low price…as in the cost of like, 2 lattes ;) I’d also include some nutritional tips.

I want to make them include some cardio, but strength as well. Each exercise will have photos of my depicting correct form and procedure. Please let me know if this is something you would be interested in! I also want to offer customized plans for those who may want a more personalized plan with regular motivation and interaction.

I also will definitely be making more workout videos this summer! I started making videos for my channel last summer, so it’s definitely something I will work on. Any ideas for workout videos? If you haven’t seen my channel, check it out/subscribe!

I’ll leave you with this little motivational piece for the weekend :)

Do you have a personal trainer?

 

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