Work-It Wednesday: Pig + Horse = Fox

Let us get our pig and horse on ya'll!

Work-It Wednesday: The {100} Workout

So I want to do this: it sounds tough and I'll probably be ready to pass out in the middle of it, but I want to do this!

The “100” Workout:

100 Jumping Jacks

90 Crunches

80 Squats

70 Leg Lifts

60 Jumping Jacks

50 Crunches

40 Squats

30 Leg Lifts

20 Jumping Jacks

10 Minute Run

Work-It Wednesday - World's {Fastest} Workout

I tried this workout one morning, and it is fast... but I think I would need to do this two more times. It was fun too: Ryan kept looking at me with the "WTH are you doing Ma?" confused look! But it's true: 4 minutes to do some kind of movement: {no excuses!}

Work-It Wednesday: Boxing Workout

Boxing Workout: Hit Like a GIRL!

A do-anywhere boxing routine with high-intensity moves that sculpt muscles

Women's boxing will make its debut at the 2012 Olympics in London, marking the first time that all summer sports will have female athletes. (Took 'em long enough!) The landmark decision reflects the sport's fast-growing popularity among women.

Over the past few years, chicks have been pouring into boxing gyms and boxing-based fitness classes in record numbers, hooked on the one-two punch of high-intensity cardio and muscle-sculpting moves. (Cardio kickboxing classes, for example, have grown 37 percent in the past three years.)

"Boxing gives you a sleek, defined body and improves your speed and reflexes," says Michael Olajide, co-owner of Aerospace High Performance Center in New York City. There are some serious mental perks too: Because boxing requires a focused mind, it can almost serve as a form of meditation. "Students often walk in with a problem, and it's gone by the end of class," says Olajide.

Perform this explosive total-body workout, created by Olajide, up to five times a week: Do round 1, rest up to one minute; move to round 2, rest, and finish with round 3. Nix the breaks to boost your calorie burn.

Power PunchStand with your feet hip-width apart, one slightly in front of the other, knees slightly bent. Bring your fists up, one slightly in front of the other, palms facing each other and elbows close to your body. (This is boxing stance.) Punch your back fist straight in front of you at shoulder level, rotating your torso and fully extending your arm.

ROUND 1

A. Hit: Left Jab, Right Power Punch, Left Uppercut
Stand with your left foot forward and hold light weights as you complete all three punches in order (that's one rep) at a slow, controlled pace. Do 12 reps. Drop the weights and do eight more reps, pausing for a few seconds at the end of each uppercut, then immediately complete 16 reps as quickly as possible. Switch to the opposite side, leading with your right foot and using your right hand for jabs and uppercuts and your left for punches, and repeat the entire sequence.
B. Lunge and Squat
Step your left foot forward and bend your knees to lower your body until your left thigh is nearly parallel to the ground. Return to start. Do eight reps slowly, then step a few feet out to the right and bend both knees to lower your body until both thighs are parallel to the floor. Do as many as you can in 30 seconds. Switch sides and repeat the entire sequence.
C. Jump Rope
Holding a rope in one hand, hop from side to side for 10 seconds, then grab the handles with both hands and jump rope for 30 counts. Repeat five times.

Upper Cut
Get into boxing stance. In one motion, drop your shoulder, turn your wrist so that your palm is facing you, and punch your fist upward.

ROUND 2

A. Hit: Left Jab, Right Power Punch, Left Uppercut, Right Hook
Stand with your left foot forward and hold light weights as you complete all four punches in order (that's one rep) at a slow, controlled pace. Drop the weights and do 12 more reps, pausing for a few seconds at the end of each hook, then immediately complete 16 reps as quickly as possible. Rest for a few seconds, then do another 16 reps quickly.
B. Single-Leg Squat
With your feet more than hip-width apart, raise one leg behind you. Bend the standing knee to lower your body as far as you can, keeping your back leg off the ground. Press through your heel to return to start. Do four slow reps, then do as many reps as you can in 30 seconds. Switch legs and repeat the sequence.
C. Jump Rope
Do four jumps on both feet, then four jumps on your left foot, followed by four jumps on both feet and four jumps on your right. Repeat this sequence for two and a half minutes.

ROUND 3

A. Hit: Right Jab, Left Power Punch, Right Uppercut, Left Hook
Stand with your right foot forward and hold light weights as you complete all four punches in order (that's one rep) at a slow, controlled pace. Drop the weights and do 12 reps, pausing for a few seconds at the end of each hook, then immediately complete 16 reps as quickly as possible. Rest for a few seconds, then do another 16 reps quickly.
B. Iso Squat
Stand with your feet hip-width apart, hands behind your head, then bend your knees and sit your hips back to lower your body until your thighs are parallel to the floor. Hold for one minute, lifting both heels slightly off the ground.

C. Jump Rope
Jump rope for two and a half minutes. Once you get into a good rhythm, try crossing your arms in front of your body and swinging the rope beneath your legs every 10 to 15 jumps.

Thank you Women's Health Mag and Kristen Dold for writing this piece! This looks intense but fun (if you like kicking ass by boxing). Now this doesn't mean I'm going to be the next chick kick-boxer or anything (HAHAHA at the thought of it though), but I know boxing is a great work out and I love WH for posting this!

Work It Wednesday: Energy Boosting Stretch

I was browsing the Pink.Dazzle.Gloss and came across her post about the Energy Boosting Stretch. Sounded like something I needed to do, seeing how I'm sure I pulled something when I was at rehearsal yesterday teaching dance. Thought I'd share for today: Energy Stretch!

Everyday stress can throw your entire system off kilter; your muscles tighten, your heart races, and your stomach starts acting up -- again. A simple seated forward bend can activate a reserve of sustaining energy that, according to Chinese medicine, rests between the kidneys. "It calms the nervous system, gets the organs fully functioning, and clears up obstructions in the kidneys and adrenal glands," explains Daniel Max, nutrition counselor, shiatsu practitioner, and yoga instructor with Max Sense of Self in Watertown, Massachusetts. Get your qi back in no time with this quick stretch.

What It Does:
Calms the mind; relieves stress; stretches the spine, shoulders, hamstrings, and back; stimulates the kidneys and adrenal glands; improves digestion; and reduces fatigue.

How to Do It:1. Sit with your legs extended straight in front of you, feet parallel with toes pointing up. Press the back of your legs into the floor.

2. Inhale deeply and lift through the upper body. With your spine straight and shoulders back, pull the navel in slightly toward the spine, creating space in the abdomen. Exhale, release, and lean forward, bending from the hip, not the waist.

3. Fold forward only as far as you can (keep your knees bent if that's more comfortable). With each inhalation, lift and lengthen the front torso slightly; if you feel able to go further, release a little more fully into the bend on an exhale. Try not to crunch; maintain length through the spine.

4. Hold for a few breaths, allowing your body to open up. Direct your breath toward the kidneys, breathing deep into the lower back. Then inhale and sit up slowly, lifting your torso away from the thighs until your back is straight. Repeat 2 to 3 times.

You can read more on this and other great fitness ideas here!

Work It Wednesday: The Impossible Push Up

 Yeah... that looks hard... any takers?

Work-It Wednesday: Got 30 Minutes?

30 Minute Workout Routine

Now 30 minutes doesn't sound like a lot of time out of your 24 hours (1440 minutes/day, just sayin'), but I understand it's hard with work/school, family, little ones, etc... but there are numerous gyms all over the place now, or you can easily create a gym at your home... so what's stopping you?! Just take 30 minutes for your health BEFORE you go on the couch and watch your favorite TV show (mine right now is New Girl, so awesome!!), or do what I do and wake up earlier to go to the gym and start your day energized and ready to take whatever comes your way! (but I'm just crazy to wake up earlier, so I don't blame you if that's not your style.) As other health/exercise blogs/websites say: If you're new to exercise, over 40, have a health problem, or take regular medication, check with your doctor before starting a fitness program.

I got an email for WebMD.com and after looking at the 12 different exercises, it seems like a lot, but moves rather fast if you keep up a faster pace. Breakdown of the routine: squats, lunges, Romanian dead lift, the bridge, push ups, chest press, bent-over row, shoulder press, cable pull-down, bicycle crunches, side planks, and cardio. Do this every other day, or 2 days in a row is ok too because these workouts are not too strenuous so you don't need a whole lot of recovering.