Hungry Runner

Ok Hungry Runners! Here’s what my last and final workout of 2012 looked like. It’s split between anterior and posterior muscles. (Anterior muscles are muscles that are part of the front of the body. Posterior muscles are part of the back of the body.)
Start with the anterior circuit, do 20 reps of each exercise. Repeat it twice. Then move to the posterior circuit and do the same. After you’ve completed both twice, repeat each circuit once more through, back to back, for 3 total circuits of each. Then move onto core. Repeat that circuit 3 times.
So it should be like this : Anterior X2, Posterior X2, Anterior, Posterior, Core X3.
I realize not all of you will know exactly what every one of these exercises are but don’t worry! I plan on making a YouTube video where I’ll walk you through this entire workout very soon! So, if you can’t do it on your own now, soon you’ll be able to do it with me!  
Now, you have about 7 or so hours left to be your best in 2012. So, get to work and work hard so you’ll stay motivated starting today and all the way through 2013.

Ok Hungry Runners! Here’s what my last and final workout of 2012 looked like. It’s split between anterior and posterior muscles. (Anterior muscles are muscles that are part of the front of the body. Posterior muscles are part of the back of the body.)

Start with the anterior circuit, do 20 reps of each exercise. Repeat it twice. Then move to the posterior circuit and do the same. After you’ve completed both twice, repeat each circuit once more through, back to back, for 3 total circuits of each. Then move onto core. Repeat that circuit 3 times.

So it should be like this : Anterior X2, Posterior X2, Anterior, Posterior, Core X3.

I realize not all of you will know exactly what every one of these exercises are but don’t worry! I plan on making a YouTube video where I’ll walk you through this entire workout very soon! So, if you can’t do it on your own now, soon you’ll be able to do it with me! 

Now, you have about 7 or so hours left to be your best in 2012. So, get to work and work hard so you’ll stay motivated starting today and all the way through 2013.

Equipment-Free Total Body Workout
Not having a gym membership is NOT an excuse for not working out. In fact, thanks to workouts like this one from Fit Sugar, you don’t even need workout equipment to get in a good sweat session.
This is exactly the type of workout I would do on a day where I don’t have time to get down to the gym. All I need is me and my yoga mat :)
[image via FitSugar]

[via]

Equipment-Free Total Body Workout

Not having a gym membership is NOT an excuse for not working out. In fact, thanks to workouts like this one from Fit Sugar, you don’t even need workout equipment to get in a good sweat session.

This is exactly the type of workout I would do on a day where I don’t have time to get down to the gym. All I need is me and my yoga mat :)

[image via FitSugar]

[via]

(Source: )

Tabata Workout
Tabata, tabata, tabata!! I LOVE tabata!
Really, what kind of workout could be better than a total body strength and cardio-conditioning routine that gets your heart rate up right away, burns a butt-load of calories, and makes you feel like a beast? Uhhh.. I can’t think of any. 
So basically, next time you’re ready to sweat it up, you should do this workout. Don’t even think twice. Just do it. 
Warm up with a 2-3 minute light jog and the whole thing should take you about 20-25 minutes.
Ready annnnnd… GO!
Exercise descriptions:
Squat Jumps
Step Box Lateral Lunges (Make this move explosive & continuous. From the lunge, you are jumping back onto the step and then lunging to the other side right away.)
High Knees
Knee Raise to Floor Touch (Get low and touch the floor with your hands on the back lunge!)
Push ups
Standing Dumbbell Shoulder Press
Lateral Plank Walks
Supermans

Tabata Workout

Tabata, tabata, tabata!! I LOVE tabata!

Really, what kind of workout could be better than a total body strength and cardio-conditioning routine that gets your heart rate up right away, burns a butt-load of calories, and makes you feel like a beast? Uhhh.. I can’t think of any.

So basically, next time you’re ready to sweat it up, you should do this workout. Don’t even think twice. Just do it.

Warm up with a 2-3 minute light jog and the whole thing should take you about 20-25 minutes.

Ready annnnnd… GO!

Exercise descriptions:

Squat Jumps

Step Box Lateral Lunges (Make this move explosive & continuous. From the lunge, you are jumping back onto the step and then lunging to the other side right away.)

High Knees

Knee Raise to Floor Touch (Get low and touch the floor with your hands on the back lunge!)

Push ups

Standing Dumbbell Shoulder Press

Lateral Plank Walks

Supermans

Bikini Boot Camp Challenge - Week 6
It’s Week 6 of the Bikini Boot Camp Challenge! Do you know what that means? We’re more than halfway through. After this we’ve got just five more weeks left! Which means now is a great time to check your progress and check up on your daily and weekly habits and routines!
Have you been completing each week’s workout two or more times each week?
Have you been making the extra effort to eat healthy? 
Have you been staying extra active by following the Complete Guide to Exercise guidelines? 
And most importantly, how do you feel? (Hopefully like you’re getting closer to your best bikini body!)
I have faith that all of you are right on track! But if you feel like you’ve slipped up at all, don’t freak out! Take a step back, write down your goals, write out a plan, and get right back to it. It’s all up to you and as long as you believe in yourself, you can do it! Check out these tips for staying motivated from Ria Eats Right!

Now, for this weeks workout. It’s a total body circuit from FitSugar. Since we’re six weeks into the challenge and I’m sure you all have built up some kick-butt strength and endurance by now, scroll down to check out my modifications for adding an extra challenge to some of the exercises! (I’ve also noted rep and set number recommendations since they are not clearly noted on Fit Sugar.)
For a visual and written description of each exercise click through Fit Sugar’s slides here. Do each circuit two times in a row, then repeat the entire routine once or twice more!
Circuit 1:
Turn the Narrow Squat with Overhead Press into: Split-leg Squat with Overhead Press (Do 15 reps on each side, 2 sets.)
Add a pushupbetween each row during thePlank with Reverse Row exercise (Do 2 sets of 10 reps- 1 rep equals 2 rows and 1 pushup.)
Side Lunge:Do 2 sets of 15 reps.
Circuit 2:
Plie Squat with Side Arm Raises: Hold for 10 seconds and pulse arms on last rep of each set. (Do 2 sets of 15 reps.)
Side Plank Pushups: Hold last rep of each set for 10 seconds (Do 2 sets of 10 reps.)
Backward Lunge with Bicep Curl: Do 2 sets of 15 reps. 
Circuit 3:

Seated Russian Twist: Hold a dumbbell or weighted item while twisting (Do 2 sets of 15 reps.) 
Scissor Abs: Do 2 sets of 20 reps
Supermans:Hold last rep of each set for 10 seconds (Do 2 sets of 20 reps.)
Now, get to work and let me know how you feel after you’re done! How is everyone’s progress coming along?

Bikini Boot Camp Challenge - Week 6

It’s Week 6 of the Bikini Boot Camp Challenge! Do you know what that means? We’re more than halfway through. After this we’ve got just five more weeks left! Which means now is a great time to check your progress and check up on your daily and weekly habits and routines!

  • Have you been completing each week’s workout two or more times each week?
  • Have you been making the extra effort to eat healthy?
  • Have you been staying extra active by following the Complete Guide to Exercise guidelines?
  • And most importantly, how do you feel? (Hopefully like you’re getting closer to your best bikini body!)

I have faith that all of you are right on track! But if you feel like you’ve slipped up at all, don’t freak out! Take a step back, write down your goals, write out a plan, and get right back to it. It’s all up to you and as long as you believe in yourself, you can do it! Check out these tips for staying motivated from Ria Eats Right!

Now, for this weeks workout. It’s a total body circuit from FitSugar. Since we’re six weeks into the challenge and I’m sure you all have built up some kick-butt strength and endurance by now, scroll down to check out my modifications for adding an extra challenge to some of the exercises! (I’ve also noted rep and set number recommendations since they are not clearly noted on Fit Sugar.)

For a visual and written description of each exercise click through Fit Sugar’s slides here. Do each circuit two times in a row, then repeat the entire routine once or twice more!

Circuit 1:

  • Turn the Narrow Squat with Overhead Press into: Split-leg Squat with Overhead Press (Do 15 reps on each side, 2 sets.)
  • Add a pushupbetween each row during thePlank with Reverse Row exercise (Do 2 sets of 10 reps- 1 rep equals 2 rows and 1 pushup.)
  • Side Lunge:Do 2 sets of 15 reps.

Circuit 2:

  • Plie Squat with Side Arm Raises: Hold for 10 seconds and pulse arms on last rep of each set. (Do 2 sets of 15 reps.)
  • Side Plank PushupsHold last rep of each set for 10 seconds (Do 2 sets of 10 reps.)
  • Backward Lunge with Bicep Curl: Do 2 sets of 15 reps. 

Circuit 3:

  • Seated Russian Twist: Hold a dumbbell or weighted item while twisting (Do 2 sets of 15 reps.) 
  • Scissor Abs: Do 2 sets of 20 reps
  • Supermans:Hold last rep of each set for 10 seconds (Do 2 sets of 20 reps.)

Now, get to work and let me know how you feel after you’re done! How is everyone’s progress coming along?

Bikini Boot Camp Challenge: Week 4

This week’s workout is a total body circuit from FitFabCities.coms. This is the first of the Bikini Boot Camp workouts that I took too the gym with me. All of these moves can certainly be done at home, but sometimes it’s nice to switch it up and have heavier weights available for an added challenge. If you don’t have access to a resistance band or dumbbells, see my modifications for some of the moves below.

I really liked this circuit because it’s a true total body circuit, in that it targets all of the major muscle groups and alternates back and forth between upper and lower body training. Honestly, I thought this was going to be a lot easier than it turned out to be! I wasn’t expecting to break a sweat, but I took very minimal amounts of rest and let me tell you, my heart rate was pretty elevated the entire time. Also, this is an awesome workout for your butt! I know this not only because of all of the lunges and squats, but because while the rest of my muscles are pretty OK, my glutes are totally sore! I was able to complete 3 rounds of the circuit in about 30 minutes. For the best results, repeat the circuit at least 2 times!

This is a quick breakdown of all of the moves in the circuit. Watch the video for a demonstration of each move:

  1. Lunge with single arm row
  2. Push-ups
  3. Stationary lunges
  4. Upright row
  5. Squat (or squat jump)
  6. Tricep kickback
  7. Walking lunge and bicep curl
  8. Plank and row

For those of you without access to equipment.

  • For the Lunge with Single-arm Row - Try a lunge with an overhead press instead 
  • And again, water bottles (or anything heavy that you can easily hold onto, really) are a great replacement for dumbbells in any of the moves involving weights.
  • If you don’t have weights at home but have access to a gym, print out the list of exercises and take it along with you!

And finally, since many of you have been asking questions such as:

  • Do I need to add cardio on top of doing this or is this enough cardio?
  • How frequently should I be doing the Boot Camp Workouts for maximum results?
  • Should I be doing cardio in addition to each of the week’s workouts?
  • I want to lose X amount of weight, what should my plan be?

All very good, legitimate questions and I’ve answered them all (and more) in my "Complete Guide to Exercise" here! If there’s anything else you’re wondering or curious about… Ask away!

Now, go get your Total Body Circuit training on and report back here!

How do you feel after this workout?

Bikini Boot Camp Challenge: Week 2

This week’s Bikini Boot Camp Workout comes from the Katrina and Karena at ToneItUp.com. If there’s anybody who knows a thing or two about getting in shape to look good in a bikini, it’s these two lovely ladies. And since I just finished up with this workout, I can confirm that if you add it to your own exercise routine, your body will definitely be on its way to being ready for the beach! They have a move for every muscle and there’s an ab circuit at the end, so you get a nice little extra belly blast!

If you don’t have some of the equipment that Katrina and Karena use in the video, don’t fret! Water bottles are always a good replacement for dumbbells and most of the moves involving the exercise ball can be modified. (You can find my modifications below.) Aside from that, have fun with it, feel the burn, and leave a comment to let me know how you feel after you finish!

Physioball Exercise Modifications

Replace “Physioball Chest Press” with Bridge Chest Press

Replace “Incline Bicep Curls” with Boat Bicep Curls or Wall Sit Bicep Curls

Replace “Ab Roll Out” with Pike Planks

Replace “Ball Leg Curl” with Bridge Butt Lift

"Leg Extensions" can be done the same without the Physioball

Don’t forget, to help keep you on track in the kitchen over the course of our 11-week challenge, I put together these healthy eating guidelines. Because transforming your body to its best bikini shape means dedicating time to healthier eating habits too!

With week 2 underway, how is everybody feeling? What has been your favorite part of the challenge so far?

Creative Commons License
The Hungry Runner by Katie is licensed under a Creative Commons Attribution-ShareAlike 3.0 Unported License.