Thursday, September 11, 2014

Are you doing our plank challenge?



If you are following me on Instagram, you may have seen the plank challenge I put up a couple of days ago. I get asked about how to get abs and build a strong core all the time. So I figured I'd turn this into a challenge. Plank for 3 minutes every day for about 5 days. Your 3 minutes can be broken up across the day, but the longer you can hold it at once, the better.

Cheers Eights & Weights!

Thursday, September 4, 2014

Leg Work: Single Leg Deadlifts


Compound exercises that work a variety of muscles are great, especially for runners as we need a strong core and strong legs. The single leg deadlift works your core as it forces you to balance, but it also works your legs and your glutes with the weight that you are lifting. Check out the video below for how to do this exercise.

video

Try this with light weights first and progress. As you do this exercise, lift your leg slowly. A lot of people make the mistake of speeding through, which may not put as much emphasis on the muscle they want to attack. So go slow. It hurts a little more, but you can do it :)

Cheers Eights & Weights!

Monday, August 25, 2014

I ran my first 20 miles!



So it's no secret that I have been training for the NYC marathon. I'm excited, scared, nervous, happy, all things at once. And I've hurt myself a couple of times. So when I do reach a big milestone, it is celebrated as a BIG milestone. This weekend, I ran my first 20 miler. I am so proud of myself and I wanted to share it, but the journey continues and I will be back at it next week.

Are you training for any races?

Cheers Eights & Weights!

Wednesday, August 20, 2014

Leg Day Routine


It's leg day! Here is a great routine you can do with minimum equipment. You just need dumbbells for the stiff-legged deadlifts. 
  • Standing kickout (15 each leg) 
  • Donkey kick (15 each leg) 
  • Stiff-legged deadlifts (15) 
  • Elevated lunges (15 each leg) 
Do 4 rounds! This should burn. If you have ankle weights, use them for the first 2 exercises.

video

Cheers Eights & Weights!

Wednesday, August 6, 2014

Abs Workout: Variations of V-Sits


To work on your abs, constantly do exercises that force you to balance. The v-sit is one of such exercises. There are many ways you can do it depending on your body, your limbs, and how strong your core is. Start by sitting on the mat and using your hands to lift the knees towards the chest. Try to balance in the pose.

To go a level up, try to either stretch your arms in front of you or above your head. 

If level 2 feels stable, then try to straighten your legs and lower your upper body just a bit back until you are really in a "V". Hold this for as long as you can. You should really feel it in your core.

Remember that it is okay to stop at level 1. Our limbs are different lengths and our bodies balance differently. It is better to be able to balance in level 1 than try to force a higher level that just isn't happening. 

Here is collage showing the different levels.


Cheers Eights & Weights!

Monday, August 4, 2014

Butt Workout: Modified Bridge with a Ball



You probably have done the regular bridge. Here's my twist on "the bridge". You'll need an exercise ball. How to do it: 
  • Lay on your back with your hands straight beside you. 
  • Lift your knees and bring your feet closer to your butt. 
  • Open your knees and put the exercise ball between them.
  • Squeeze the ball tight and use that energy to lift your butt off of the floor. 
  • Keep squeezing your butt as you hold your hips up. 
  • Try to hold your hips up for about 1 minute. 
  • Hold your core tight the whole time. Then release back down. 
The lift works your glutes but holding the ball adds in more tension and works your inner thighs. This should burn!

Cheers Eights & Weights!

Wednesday, July 30, 2014

Stepper HIIT Cardio Exercises


I like steppers. I can do lots of fun exercises with them. The two videos below show two HIIT cardio exercises you can do with steppers. Try each as part of your cardio routine for about a minute. With both, make sure you land on your heels and soften your knees throughout the movement!

Box Jumps
video

Step-Ups
video


Cheers Eights & Weights!
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