Eights & Weights Video: Spartan Jacks Cardio Workout

Another video! I know we all struggle with cardio workouts because they usually consist of repetitive motion. So I thought I'd get one of those that may be a little fun, at least if you like to jump around. 

The Spartan Jack is a great workout for the overall body, and is pretty similar to the Jumping Jack, but rather than clap your hands above your head, you lower and raise your fists like you are lifting weights. For more impact, you can lift light weights as you raise and lower your arms.

Step 1: Stand straight with elbows in a 'W' beside your shoulders and your fingers in a fist. Keep your shoulders down.

Step 2: Simultaneously lift your fists straight up above your head while you jump and land with your legs open wide shoulder-width or wider apart.

Step 3: Simultaneously lower your fists and jump and land with your feet closed.

To provide further guidance, see the video below.

Cheers Eights & Weights!

Eights & Weights Video: Extended Donkey Kick

If you're on the east coast of the US, you've probably heard of the storm (Hurricane Sandy) that is heading our way. If you've been mandated to evacuate, please find a safe place to stay. If you're staying home, make sure you have food, water, and alternate lighting. Maybe you can also fill some of your time with some physical activity indoors? Here is one you can do :)

We talked about the Donkey Kick a while ago, but you can work even more muscles by extending your donkey kick. Naturally, this exercise works on the bum, the thighs, and legs, but you can use it to work your core, your arms, and your shoulders as well by starting in a downward-facing dog position, rather than remaining on your knees.

Instructions:

• Start in the downward-facing dog position
• Lift your right leg and extend as high as you can so there is a straight line from your right heel to your right fingers. 
• Lower the leg and then bend it and bring it towards your waist using your core to push your knee forward
• Straighten the leg and extend all the way back up
• Do as many as you can on one side and then repeat on the other side

You should feel this in your arms, your core, your legs, and especially your bum.

Here is a video I made to help you visualize:

Cheers Eights & Weights!

Photo credit: Mademan.com

Eights & Weights Video - Burpees

Some call it a burpee, some call it a squat thrust, but either way, we all recognize that this power exercise really burns some calories and tones all over. Haven't heard of a burpee? Watch the video below and try it at home. 

Here are a few steps to help you out as well:

• Start in a standing position with your arms at your sides
• Lower into a squat position like you're sitting in a chair, but have your knees together and your palms on the floor to the left and right of your feet
• Jump back into the plank position (or you can extend one foot at a time like in the video below)
• Jump forward back into the squat position
• Jump straight up in the air in the standing position with your arms in the air above your head
• Repeat

Sound complex? The video is here to guide you!

Cheers Eights & Weights!