Category Archives: Printable workout

Exercise for Beginners

Are you ready to start exercising regularly? Or maybe you’ve fallen off your exercise plan and need a boost getting back to the gym. Follow this 20 day sequence to help you start, or start again. Starting with day 1, only progress to the next day once you complete the previous. If you miss a day return the the day before you missed.

Credit: downtown.tumblr.com

Things to remember

  • Don’t skip your break days: they are important to protect your muscles.
  • Stretch properly beforehand.
  • Keep yourself hydrated.
  • Push yourself but not to the point of injury. Be mindful of your body.
  • Have fun!

Workout Terms Glossary

Jumping Jacks
Starting standing with feet together and arms straight by your sides. Jump up and spread your arms and legs wide as you land. Jump up again to return to center.

Leg Lift/Raise
Lay down on your side, hip on the floor, and prop yourself up on your forearm. Lift your top leg straight up into the air. Lower it back down without touching your bottom leg. Repeat.

Lunge
Take a big step forward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.

Crunch
Lay flat on your back. Place your hands behind your head, and your feet flat on the floor. Pull your shoulders away from the mat. Make sure you don’t pull your head forward with your arms but rather keep your gaze upward and use your hand for neck support only. Lower yourself back to the mat.

Sit-ups
Start by lying on your back on the floor, cross your arms over your chest or place hands behind head or neck. With feet flat against the floor and knees bent, lift upper and lower vertebrae from the floor. Lower back to the floor with control. That’s one rep.

Treadmill Workout

Do you look at the treadmill and think, “Treadmill…? More like DREADmill,” and then laugh at your own cleverness? Do you fall into a mind-numbing boredom ball while using the conveyor belt of monotony? This high-intensity interval routine will challenge your body and keep you brain engaged, boosting your fitness level as the minutes fly by. Interval training is the best when it comes to cardio conditioning.

Find the downloadable pdf here, and discover literally dozens of downloadable workouts here. ❤

Bootcamp Pyramid

I am a fan of pyramids (see thigh pyramid workout). If you played any sports in high school you might remember them (fondly or maybe not so fondly) as ladders. Basically, you start with a short interval (for this workout it’s 20 seconds), and work your way up (climb) to the longest interval (50 seconds) and then you step easily back down to the short interval again (20 seconds).

All the intervals here are less than a minute. This makes the time fly and boosts your motivation as you see the intervals get shorter as the end of the workout gets closer. No equipment is necessary for this workout except an open space in which to do it. Turn on some good music and you’ll get a full body cardio/toning interval workout!

You can get your printable version of the workout here. Don’t know how to do these moves? Check out my workout glossary.

5-Song Workout

Workout Wednesday is the day that is today. So here’s a thing to print out and do.

It’s necessary for me to go to ab classes most of the time because it’s a struggle to keep myself motivated when doing ab workouts when I’m home alone. Having someone telling you how many moves to do makes me actually believe that I “can do 3 more.” But sometimes (always) I’m lazy so I like staying home better. That’s where this workout comes in. Pick five of your favorite songs of the moment (Bitin’ the Bullet by Grouplove, Blurred Lines by Robin Thicke and Pharrell, Addicted to You by Avicii, Glory and Gore by Lorde, and Mission Bells by Matt Nathanson do it for me).

Find more printable workouts here and a glossary of workout moves here. Download the printable version here.

The Sssshhh!-We’re-trying-to-sleep Workout

We’ve all gotten the urge to workout in awkward situations. You don’t want to wake a sleeping baby with your grunts of motivation. You’re roommate is studying for a big test and can’t stand your heavy breathing. It’s 1 o’clock in the morning and your downstairs neighbors are pounding on your floor because of your incessant jumping on their ceiling. Now you are equipped with this little beauty. It’s a total-body workout which can be done in almost perfect silence.

You can download the printable pdf here.

Below is a description of how to do these workout moves. For a full list you can check out my glossary here. You can also find more printable workouts by clicking here.

Front Kicks
Start in a standing position. Lift your right leg straight out in front of your body until it is as close to parallel with the ground as you can lift it. Alternate legs.

Uppercut
Stand with feet hip-width distance apart. With a quick upward motion, scoop your right fist through the air to just in front of your face. Repeat on the other side.

Lunge Kick
Do a lunge then when you’re standing do a front kick.

Lunge
Take a big step forward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.

Front Kicks
Start in a standing position. Lift your right leg straight out in front of your body until it is as close to parallel with the ground as you can lift it. Alternate legs.

Squat
Stand with feet shoulder-width apart, arms by sides, Squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Immediately rise out of squat, returning to standing with arms by side.

Pushup
Lay on your belly with hand flat on the floor on either side, forearms perpendicular to the floor. Stiffen body and literally push yourself away from the ground, hinging at the knees. When arms are straight hold and with control release your body, hover above the ground and repeat.

Russian Twist
Grab a 5- to 15-pound dumbbell with both hands. Stand with feet hip-width distance apart and your arms straight out. Take a big step forward with your left foot and, engaging your abs twist your torso to the left as you bend your knees and lower your body until both legs form 90-degree angles. Twist back to center, push off with your left foot and stand back up. Do reps, and then repeat on other leg.

Crunch
Lay flat on your back. Place your hands behind your head, and your feet flat on the floor. Pull your shoulders away from the mat. Make sure you don’t pull your head forward with your arms but rather keep your gaze upward and use your hand for neck support only. Lower yourself back to the mat.

Calf Raise
Stand with feet hip-width distance apart. Lift up onto your toes, hold and release.

Tricep Dip
Find an elevated surface such as a step, a coffee table over a chair. Place your palms on the surface directly behind your body. Hold yourself up and gently lower yourself down using your arms. When your arms make a 90-degree angle behind you lift yourself back up to the starting position.

Glute Kickback
Standing facing the back of a chair, hold onto the top of the back rest. Lift your right leg straight behind you as far as you can, hold and return to the floor. Repeat on left side.

Plank
Set-up the top of a push-up position with your hands directly below your shoulder. A variation of this is to rest on your forearms with elbows directly beneath shoulders. Hold your body completely straight by engaging your abs. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: don’t drop your hips or raise your butt.

Vertical Leg Crunches
Do crunches but instead of positioning your feet on the floor press them straight up as if trying to press them into the ceiling.

Side Plank
Lie on your side with your legs straight. Prop yourself up with your hand directly below your shoulder (or on your forearm with your elbow directly below your shoulder). Your body should form a diagonal line with your feet stacked on top of each other. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: be sure your hips and knees stay of the floor.

Short Bridge
Lay on your back with arms by your side and feet flat against the floor, hip-width distance apart. Lift your hips from the mat until your body forms a straight line from shoulder to knee.

Bird Dogs
Postion yourself like a table top, knees flat on floor, hip-width distance apart directly below hips, hand shoulder-width apart, directly below shoulders. Lift your right arm and left left so they form a line parallel to the floor, hold then return to table-top. Switch sides.

Jack-Knife Sit-Up
Lay flat on the ground, arms extended over your head legs straight. Raise your arms and body off the ground at the same time as you lift your legs straight up so that you meet in a fold balanced on your lower back.

12 Weeks of Wellness: Stretch

The third week of wellness is upon us and this week we’ll be focusing on stretching, moving, activity. Of course you’ll want to keep up with the good habits you’ve been developing so don’t forget to continue hydrating and getting enough rest.

Exercise is important to a healthy lifestyle for many reasons, regardless of your age, sex, or physical ability.

Mayo Clinic

To accomplish this week’s wellness goal you’ll need to try a new form of exercise. A few ideas include: yoga, walking during your breaks at work or school, running, lifting weights, swimming, etc. The idea is to try something you maybe have been wanting to try but haven’t for whatever reason.

You can check out my Fitness Page for a few ideas if you are unsure about where to start.

This week stretch: try a new form of exercise

Click the week for more information on why these are important to your wellness

Easy As 3.14

Today is the fourteenth of March, or in number 3-14. Some of you might see today as just another day, but every year I look forward to today as eagerly as a child dreams about Christmas morning. Do you know why? Because, today I get to eat pie in excessive amount and pretend it’s because I love math (but really it’s because I love pie).

Caught on yet? I’ll spell it out for you. The Greek letter pi is the symbol for the number 3.141592653589793238462643383279502884197169399375105820…., which is a very important number in math especially when it comes to circles. It’s an irrational number, which basically means it never ends (just like my love for pie). Don’t believe me? This website gives 1,000,000 decimal points, and that’s not even the end of it. Also here’s a really cool video of a guy who put the number pi to music:

But I’m not here to teach you about math or music, I’m here to give you a workout sequence based on math. YAY!

There are two sets of “pi” complete with three minutes of cardio, one minute rest and four minutes of strength. Go through both sets once for beginners, twice for intermediate and three times for advanced. Do an extra time through if you plan to eat pie after 😉


Download the printable version here.

Check out my full glossary of workout terms. Below is a list of terms used in this workout.

Burpees 
Begin in a standing position. Drop into a squat position with your hand on the ground. Extend your feet back in one quick motion to assume the plank position. Return to the squat position in one quick motion. Jump straight into the air as high as possible. That’s one rep.

Bridge Lift
Lay on your back with arms by your side and feet flat against the floor, hip-width distance apart. Lift your hips from the mat until your body forms a straight line from shoulder to knee.

Front Kicks 
Start in a standing position. Lift your right leg straight out in front of your body until it is as close to parallel with the ground as you can lift it. Alternate legs.

High Knees 
Start standing and begin jogging in place lifting your knees as high as possible.

Jumping Jacks 
Starting standing with feet together and arms straight by your sides. Jump up and spread your arms and legs wide as you land. Jump up again to return to center.

PlankSet-up the top of a push-up position with your hands directly below your shoulder. A variation of this is to rest on your forearms with elbows directly beneath shoulders. Hold your body completely straight by engaging your abs. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: don’t drop your hips or raise your butt.

PushupLay on your belly with hand flat on the floor on either side, forearms perpendicular to the floor. Stiffen body and literally push yourself away from the ground, hinging at the toes. When arms are straight hold and with control release your body, hover above the ground and repeat.

Ski JumpsStarting in a standing position with knees slightly bent and chest forward, quickly jump from side to side over an imaginary line. Land each time with feet hip-width distance apart. When you land where you began (2 jumps) that’s one rep.

Squat
Stand with feet shoulder-width apart, arms by sides, Squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Immediately rise out of squat, returning to standing with arms by side.

Shoulder Press 
Hold a weight in each hand above your shoulders, next to your ears. With palms facing in life the weights straight up until your arms are straight directly over your shoulders. release to starting position.

Star Jumps 
Stand with feet hip-width apart. Squat down and jump up as high as you can. In midair spread your arms and legs wide. As you land in the starting position bend your knees.

Tricep Dip 
Find an elevated surface such as a step, a coffee table over a chair. Place your palms on the surface directly behind your body. Hold yourself up and gently lower yourself down using your arms. When your arms make a 90-degree angle behind you lift yourself back up to the starting position.

V-Raise 
Hold a weight in each hand, arms at your side with palms facing in. Lift with straight arms and open them into a v-shape until arms are parallel with the floor. Hold then carefully release to starting position.

Wall Sit 
Press your back against a wall. Keep back flat against the wall slide down until knees are bent at a 90-degree angle. Hold.

This is One Hundred Workout

It’s Workout Wednesday, and while we all (hopefully) can count to one hundred, and we all know what it looks like (“one hundred” or “100”) especially if you’ve played with coins at all. Now you can know what it FEELS like too, because this workout is a breakdown of five awesome moves to do for a total body workout. You can even know what two hundred and three hundred feel like it, if your up for it.

Start by warming up with some stretches of the shoulders, legs and side body for at least five minutes. Stretching feels awesome so longer is definitely not frowned upon here. Then when you’re ready turn on some tunes and go for it!

Try to go all the way through without taking breaks (obviously stop if you can’t go on). If you’re a beginner stop at just one time through, you can always work up to more. Intermediate, take a 1-2 minute break then try going through the workout a second time and advanced should shoot for three times through. As always, drink lots of water and have fun!

If you would like to print out this workout you can download it from my Google Docs by clicking here.

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Below is a description of how to do these workout moves. For a full list you can check out my glossary here. You can also find more printable workouts by clicking here.

Pushup
Lay on your belly with hand flat on the floor on either side, forearms perpendicular to the floor. Stiffen body and literally push yourself away from the ground, hinging at the toes. When arms are straight hold and with control release your body, hover above the ground and repeat.

Lunge
Take a big step forward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.

Tricep Dip
Find an elevated surface such as a step, a coffee table over a chair. Place your palms on the surface directly behind your body. Hold yourself up and gently lower yourself down using your arms. When your arms make a 90-degree angle behind you lift yourself back up to the starting position.

Squat 
Stand with feet shoulder-width apart, arms by sides, Squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Immediately rise out of squat, returning to standing with arms by side. 

V-Ups 
Hold a weight in each hand, arms at your side with palms facing in. Lift with straight arms and open them into a v-shape until arms are parallel with the floor. Hold then carefully release to starting position.

Living Room Tabata Workout

Guess what… it’s Workout Wednesday again and with it comes a printable Tabata workout that you can do in the comfort of your own living room. A little background in Tabata training: Tabata was founded in Japan by Izumi Tabata. In two groups of athletes, he compared moderate intensity training with high intensity interval training. 
He found that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate intensity training only improved their aerobic system, with little or no change to their anaerobic system.

With this in mind, this workout is meant to push you. You should try to keep your heart rate up for each set and for the strength bursts you should give it your all (especially with the gorging holiday tomorrow). Good luck!
Download this free printable workout.
The following are terms used for this workout. For a full list check out my workout terms glossary
Burpees
Begin in a standing position. Drop into a squat position with your hand on the ground. Extend your feet back in one quick motion to assume the plank position. Return to the squat position in one quick motion. Jump straight into the air as high as possible. That’s one rep.

Dead Lift Toe Touches
Stand with feet a bit closer together than shoulder-width. Bend forward at the waist with a straight back, arms hanging straight down from the shoulder. Bend through your knees, then lift your chest by pulling your shoulders back and down, head in line with the rest of your body. Then straighten your legs and lift up on your tippy-toes.

Mountain Climbers
Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Switch back, that’s one rep.

Pushup
Lay on your belly with hand flat on the floor on either side, forearms perpendicular to the floor. Stiffen body and literally push yourself away from the ground, hinging at the toes. When arms are straight hold and with control release your body, hover above the ground and repeat.

Rear Lunge
Take a big step backward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.

Sit-ups
Start by lying on your back on the floor, cross your arms over your chest or place hands behind head or neck. With feet flat against the floor and knees bent, lift upper and lower vertebrae from the floor. Lower back to the floor with control. That’s one rep.
Ski Moguls
Starting in a standing position with knees slightly bent and chest forward, quickly jump from side to side over an imaginary line. Land each time with feet hip-width distance apart. When you land where you began (2 jumps) that’s one rep.

Squat Jumps
Stand with feet shoulder-width apart, arms by sides, Squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Jump straight up as high as you can landing back in a squat.

Happy Thanksgiving Everyone!

The Green Belt [dot] blogspot [dot] com
 What are you thankful for this year?

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It’s All About the . . . Heart

Today, not only is it Workout Wednesday but it’s Halloween! And as if your heart’s not pounding enough from fright fests, scary movies, ghouls, goblins, and ghosts, and other Halloween fun, I’m adding another post to my “It’s All About the…” series: cardio.

glitters 123 [dot] com

The difference between cardio exercises and the other five focused-workouts (arms, legs, buns, abs, and girls) is that cardio workouts do not require you to rest the muscles 48 hours between workouts. In fact, most trainer’s encourage at least 20 minutes of elevated heart rate activities every day.

If you’re a runner, or want to become one (my beginner’s guide to running), running is a great cardio exercise. Walking is another (although you must walk quickly enough to keep your heart rate up). On days you just can’t bring yourself to leave the house, there’s “It’s All About the Heart”.

It’s a great series of exercises you can do at home. It’s also great for the park, the office, your dorm room, between classes, the supermarket… well maybe not the supermarket, but you get my point. Now get up, turn on The Monster Mash and get that heart pounding!

Download the free printable workout.

View my workout terms glossary. The following are workout moves you’ll see in this sequence:

High Knees
Start standing and begin jogging in place lifting your knees as high as possible.

Jumping Jacks
Starting standing with feet together and arms straight by your sides. Jump up and spread your arms and legs wide as you land. Jump up again to return to center.

Star Jumps
Stand with feet hip-width apart. Squat down and jump up as high as you can. In midair spread your arms and legs wide. As you land in the starting position bend your knees.

Happy Halloween 2012 [dot] com



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It’s All About the . . . Abs

Another post in my “It’s all about the…” series prepared for you and delivered on Workout Wednesday. This one focuses on your abdominal muscles and guess what! You will not see a single crunch in this entire post. After mentioning it just then, I will not even say the dirty word again. What a great day!


These ab workouts are designed to boost your metabolism to help get rid of belly fat. However, it’s important to remember that exercising your abs will not get rid of belly fat (flat stomachs are about 90% what you eat) but a strong core is important to help protect your spine.

Make sure you focus on this muscle group three times a week on non-consecutive days. Muscle groups need a 48-hour resting period between workouts.


Download this free printable workout.

For clarification on what to do for each of these sets here are descriptions of the action (full glossary):

Glute Bridge March
Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor at should level, with palms facing up. Raise your hips so your body forms a straight line from your shoulders to your knees. Engage your abs and lift your knee toward your chest, hold then lower. Repeat on other leg.

Hip-Thigh Raise
The same as a Leg Bridge. Lie on back with knees bent. Rest your arms on the floor at should level, with palms facing up. As you lift your hips from the form to form a straight line from shoulders to hips, extend on leg in the air. Hold, then lower foot flat to floor and switch to the opposite leg.

Lunge with Rotation
Grab a 5- to 15-pound dumbbell with both hands. Stand with feet hip-width distance apart and your arms straight out. Take a big step forward with your left foot and, engaging your abs twist your torso to the left as you bend your knees and lower your body until both legs form 90-degree angles. Twist back to center, push off with your left foot and stand back up. Do reps, and then repeat on other leg.

Plank
Set-up the top of a push-up position with your hands directly below your shoulder. A variation of this is to rest on your forearms with elbows directly beneath shoulders. Hold your body completely straight by engaging your abs. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: don’t drop your hips or raise your butt.

Plank with Arm Lift
Get in plank position, with your body in a straight line. Engage your abs and shift weight into one arm. Extend the opposite arm in front of you and hold.

Reverse Lunge with Single-Arm Press
Grab a 5- to 15-pound dumbbell in left hand and hold it next to your left shoulder, palm facing in. Step backward with your left foot and lower your body until your knees are bent 90 degrees while pressing the dumbbell directly over your shoulder without bending or leaning at the waist. Lower the weight back to the starting position and you push back into standing. Do reps then repeat on the right side.

Side Plank
Lie on your side with your legs straight. Prop yourself up with your hand directly below your shoulder (or on your forearm with your elbow directly below your shoulder). Your body should form a diagonal line with your feet stacked on top of each other. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: be sure your hips and knees stay of the floor.

Side Plank with Rotation
In the side plank position, engage your abs and reach your hand toward the ceiling. Slowly tuck this arm under your body and twist forward until your torso is almost parallel to the floor. Return to side plank.


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Let me know how it goes!

It’s All About the . . . Buns

It’s Workout Wednesday on Maggie’s Mind Mumbles: Here’s a free printable workout, made especially for you…

If you are looking to tone your cheeks and the mighty squats challenge didn’t work for you this workout might be more up your alley. It’s another workout in my “It’s all about the…” series, this time focused on your buns.

Maggie's Mind Mumbles//: It's all about the buns Workout

Just 5 moves, 1-5 times per day, 3 times per week and your on your way to a nice round boot-ay. Just make sure you do it on three non-consecutive days each week, as muscles groups need 48-hours of rest between exercising.

Maggie's Mind Mumbles//: It's all about the buns Workout

Download this free printable workout.

Don’t forget to check out my workout terms glossary.

These are the moves in this workout:

Elevated Bridge Lift
Lie on back with legs extended and heel resting on an elevated surface (stair step, chair, step, low table). Lift right leg straight over hip, foot flexed. Slowly lift hips off floor until body forms a straight line from left heel to shoulders. Lower body back down to floor. Do reps then switch to other leg.
Extended Squats
Stand with feet shoulder-width apart, arms by sides, Squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Immediately rise out of squat, lift heels off floor, rising onto tiptoes, and raise arms straight overhead. Hold then release returning to squat position.
Squat Dip
Stand two feet from front of chair or other elevated surface, facing away, feet hip-width apart, hands on hips. Lift leg and place top of foot on surface behind you. Lower into a single-leg squat, keeping right knee behind right toes and dipping left knee toward the floor, straighten right leg to stand. Do reps then switch legs.

Step Kick-back
Stand facing an elevated stable surface (chair, stair step, step low table) feet hip-width apart, hands on hips. Step onto surface with right foot and lift bent knee to hip level in front of you. Hinge forward slightly from waist and kick left leg behind you. Bring knee back to hip level as you straighten up. Lower left foot to floor and lunge right leg behind you. That’s one rep, repeat reps then switch legs.

Tree Twist
Stand on tiptoes, feet together, a couple of feet behind a chair or other belly button level stable item you can hold onto. Place hands on chair (or other item) and keeping back flat, hinge forward from waist and lift bent left knee to hip level in front of you, left foot by right knee. Keeping upper body still and left foot by right knee, slowly bring left knee directly out to side, slowly return knee to center. Do reps on tiptoes then switch legs.

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It’s All About the . . . Legs

Hello! It’s Workout Wednesday and guess what, I have another free printable workout for your fitness pleasure!

Did you know that leg exercises burn more calories than any other muscle groups? This is because your legs are the largest muscle group in your body, which means it takes more energy to move them.

Another workout sequence to add to the “It’s all about the…” series: legs. These moves are designed to tone and strengthen your upper and lower legs muscles. The secret to exercising your legs is slow, controlled movements. For stronger, leaner legs the goal isn’t to get your heart rate up (see It’s All About the Heart: coming soon!), the goal is to use motion to purposefully fatigue the muscle.

On three non-consecutive days each week, do this workout. All muscle groups need a 48-hr resting period between training. To make the workout more intense, hold weights in hands during lunges or attach ankle weights during any of these moves.

Download the free printable workout.

View my workout terms glossary. Exercises in this workout sequence:

Forward Lunge
Take a big step forward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.


Leg Bridge
Lie on back with knees bent. Rest your arms on the floor at should level, with palms facing up. As you lift your hips from the form to form a straight line from shoulders to hips, extend on leg in the air. Hold, then lower foot flat to floor and switch to the opposite leg.
Leg Lift
Lay down on your side, hip on the floor, and prop yourself up on your forearm. Lift your top leg straight up into the air. Lower it back down without touching your bottom leg. Repeat.

Plie Jump

Starting from a wide stance turn your toes to face out. Bend your knees then pressing up from your toes jump straight up. As you land bend your knees again.


Reverse Lunge
Take a big step backward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.

Wall Sit
Press your back against a wall. Keep back flat against the wall slide down until knees are bent at a 90-degree angle. Hold.

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It’s All About the . . . Arms

“It’s all about the…” is a series of workouts I have created that focus on specific areas. Todays workout is about arms. This is for no particular reason except that I needed an arm workout. The other day I raised my hand in class and noticed a jiggly-wobbly bit hanging down. I said to my arm, “This is unacceptable behavior, I didn’t expect it from you of all body parts. Now get back in line!”

Yeah… we’re working on that.

Maggie's Mind Mumbles//: It's All About the Arms Workout


Here’s my workout. I do it on Tuesday, Thursday and Saturday; the key is to do it on three non-consecutive days every week. You only need to do it one time through due to the repetitive nature of the actions.

Maggie's Mind Mumbles//: It's All About the Arms Workout

Download this free printable workout.

I have also created a glossary for workout terms in case they are obscure or I use different names than what other people call things. Feel free to check that out. 

These are the terms used in this workout:
Back Row
Standing with legs hip-width distance apart bend your knees slightly. Lean your upper body forward. Hold a weight in each hand, arms at side and palms facing in. Pull your elbows up behind your body until your arms are at a 90-degree angle at the elbow. Release to starting.
Bicep Curl
Hold a weight in each hand, arms down, and palms forward. Bending at the elbow lift the weight to your shoulders. Release weight back to starting position.

Half-Bicep Curl
Similra to bicep curls but instead of lifting the weights all the way to your shoulders stop when your forearms are parallel to the floor and release to starting.
Pushup
Lay on your belly with hand flat on the floor on either side, forearms perpendicular to the floor. Stiffen body and literally push yourself away from the ground, hinging at the toes. When arms are straight hold and with control release your body, hover above the ground and repeat.

Shoulder Press
Hold a weight in each hand above your shoulders, next to your ears. With palms facing in life the weights straight up until your arms are straight directly over your shoulders. release to starting position.
Tricep Dip
Find an elevated surface such as a step, a coffee table over a chair. Place your palms on the surface directly behind your body. Hold yourself up and gently lower yourself down using your arms. When your arms make a 90-degree angle behind you lift yourself back up to the starting position.
V-Lift
Hold a weight in each hand, arms at your side with palms facing in. Lift with straight arms and open them into a v-shape until arms are parallel with the floor.  Hold then carefully release to starting position.

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Enjoy.

Running 101

I have tried adopting running off and about once every month for the last 6 years. There were times when I had my schedule down pat and I even got to the point where I actually started enjoying it. Every time I have tried running program I stop for some reason. Sometimes I would get too busy, sometimes it was that I became a wimp in the winter, sometimes it was that I became a wimp in the summer, sometimes I was just a wimp, and sometimes I plain forgot that I was trying to start running. Needless to say I am not a runner.


I want to be though. I love running culture and I generally enjoy the activity (except when I first start out after not doing it for a long time and the wheezing begins). So I’m sticking to it this time. And I’m posting it to my blog because this way someone out there knows if I fail. I just don’t think I can take that kind of disappointment from you.

One thing I discovered about my past attempts is that everyone who has tried to teach me about running, (friends, trainers, coaches, blogs, vlogs, etc.) have all been very athletic. Because of this, and my consistent gung-ho attitude about all things in general (Anything you can do I can do better, I can do anything better than you), I would always jump in with both feet and no net. I would think to myself, “I’m going to run five miles today,” and then I would feel like a failure when I couldn’t accomplish these impossible goals. 

But the truth is, most of the plans that were presented to me were made for athletic people, by athletic people. I am not an athletic people. I need to start small and take baby steps.

Since this is the real deal, I’m trying something new. I’m going to sneak running in to my daily routine and the change will be so gradual I won’t even know that I’m being so sneaky (shhh, don’t tell Maggie!)

Soooooo, here’s the game plan. I am on week two and going strong. Every week I amp up the running time or tone down the walking time until suddenly I can run twenty minutes straight, no sweat (pun intended?). Or at least that’s the plan.

Maggie's Mind Mumbles//: Running 101: A Beginner's Guide to Running
If you want to follow my running plan too, you can download the pdf here.
(I am still getting used to using blogger: Google Docs displays the preview without some of the detail but they tell me it will be restored in printing. If you have problems with this feel free to shoot me an email: maggiesmingmumbles@gmail.com or leave a comment with your email address and I will send you the pdf directly)


4×4 Workout

This workout (originally created over at Fit Fab Cities) is another designed to be done in whatever amount of time you have available for it. There are FOUR sets with FOUR individual exercise per set (hence the title).

Enjoy!


Beginners should take breaks whenever needed. Intermediates should take short breaks between exercises and longer breaks between sets. Advanced exercisers should limit breaks to only between sets. and again… DRINK WATER!

Free printable version: click here.

*Update: My glossary for these, and many more, workout terms is here. The following is a shortened list of only those terms found in this workout:

Bicycle Crunch
Lay flat on your back. Place your hands behind your head, lift your left leg straight up about 2 inches from the ground and bring your right knee up to form a 90-degree angle. As you do this pull your left shoulder away from the mat bringing your left elbow to your right knee. Make sure you don’t pull your head forward with your arms but rather keep your gaze upward and use your hand for neck support only. Now switch, pull your right elbow to your 90-degree-bent left knee and straighten your right leg to hover above the floor.

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Butt Kickers
Start in a standing position. Start jogging in place kicking your foot as close to your butt as you can with each step.

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Front Kicks
Start in a standing position. Lift your right leg straight out in front of your body until it is as close to parallel with the ground as you can lift it. Alternate legs.

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Jumping Jacks
Starting standing with feet together and arms straight by your sides. Jump up and spread your arms and legs wide as you land. Jump up again to return to center.

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Lunge
Take a big step forward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.
Mountain Climbers
Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Switch back, that’s one rep.

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Plank
Set-up the top of a push-up position with your hands directly below your shoulder. A variation of this is to rest on your forearms with elbows directly beneath shoulders. Hold your body completely straight by engaging your abs. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: don’t drop your hips or raise your butt.

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Pushup
Lay on your belly with hand flat on the floor on either side, forearms perpendicular to the floor. Stiffen body and literally push yourself away from the ground, hinging at the toes. When arms are straight hold and with control release your body, hover above the ground and repeat.
Quad Lift
Sit with leg straight out in front of you, back straight. Place your hand on either side of your hips. Keeping your leg straight lift your right leg, lower it back to the floor, then lift your left leg, lower it. That’s one rep.

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Reverse Crunches
Lay flat on your back, with your arms at your side. Use your arms to support your body, curve your back as you lift your legs, butt and lower back into the air. Pull your legs close to your chest, then using your ab muscles lift them straight into the air again.


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Shoulder Press
Hold a weight in each hand above your shoulders, next to your ears. With palms facing in life the weights straight up until your arms are straight directly over your shoulders. release to starting position.

Ski Jumps
Starting in a standing position with knees slightly bent and chest forward, quickly jump from side to side over an imaginary line. Land each time with feet hip-width distance apart. When you land where you began (2 jumps) that’s one rep.
Squat Press
Stand with feet shoulder-width apart, arms by sides, Squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Immediately rise out of squat, returning to standing with arms by side.
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Tricep Dip
Find an elevated surface such as a step, a coffee table over a chair. Place your palms on the surface directly behind your body. Hold yourself up and gently lower yourself down using your arms. When your arms make a 90-degree angle behind you lift yourself back up to the starting position.
V-Lift
Hold a weight in each hand, arms at your side with palms facing in. Lift with straight arms and open them into a v-shape until arms are parallel with the floor.  Hold then carefully release to starting position.
V-Sit
Start by sitting with your legs extended in front of you, toes pointed, hands resting by your hips. Slowly hinge your body backward by lifting your legs off the ground, keeping them straight and toes pointed. Lift your arms so they are parallel to the ground.  You should be balanced on your butt, with your body forming a “V” from your toes to your head.

1-Hour Total Body Workout

I am not one of those people who really love to work out. I wish I were, because my life would be so much easier if I didn’t have to force myself to do things to keep in shape. I do what I have to in order to keep active but mostly I enjoy activities that are exercise plus something else, like yoga for relaxation and stretching, riding a bike to a friends house, walking the long way to the grocery store, hiking and backpacking, or running to the ice cream shop.  These activities have another purpose, and yet I still get some exercise out of it. I do have a few workout plans that I like to fit each in once a week (5-4-3-2-1 workout for one) and this one.

I developed this plan for myself based on some Women’s Health Magazine workouts and an app I have for my Kindle Fire (as well as from my limited knowledge of what a good workout is). It takes an hour as is, but can easily be cut down to 45, 30 or even 15 minutes just by cutting out reps.

 
1-Hour Total Body Workout


For a printable version click the link below
1-Hour Total Body Workout




Check out my workout terms glossary. These terms are used in this workout:

Butt Kickers
Start in a standing position. Start jogging in place kicking your foot as close to your butt as you can with each step.

Clamshell
Lay on your side with both knees bent at 90 degrees. Keeping your knee bent and feet together, hinge your top leg open. Lower your knee back to starting for one rep.

Crescent Lunge with Row
Stand in crescent lunge position, one foot a large step in from of the other, the front foot flat against the floor and the knee bent 90 degrees and the back foot on tip-toes with the leg straight. Lean your chest forward slightly and with a weight in both hand, palms facing in, pull the weight straight up, elbows bending behind your body.

Dog Lifts
Start in a tabletop position, hands directly below the shoulder and knees directly below the hips, tops of feet against the floor. Keeping your right knee bent lift it from the ground up to the side until it is parallel with the floor. Slowly lower it to hover above the floor. That’s one rep, do all reps then repeat on the opposite leg.
Donkey Kicks
Start in a tabletop position, hands directly below the shoulder and knees directly below the hips, tops of feet against the floor. Keeping your knee bent lift your right foot up toward the sky, lower it back to hover over the floor with control. That’s one rep, do all reps then switch legs.

Flutter
Lay flat on your stomach. Lift your legs and arms from the mat, keep your forehead against the floor. Quickly alternate lifting your right arm with your left leg, then your left arm with your right leg.
Froggy Lifts
Lay face down on your mat with your forehead to the floor. Bend your knees to 90 degrees and flex your feet. Turn your toes out slightly keeping your heels together, lift your feet straight up removing your knees from the mat.

Hamstring Curl
Lay flat on you stomach, prop your upper body up onto your forearms. Attach ankle weights to your ankles or hold a hand weight between your feet. Slowly bend your knees, lifting the weight into the air. Carefully lower the weight toward the floor, hover above the floor, for one rep.

Hip Bridge
Lay on your back with arms by your side and feet flat against the floor, hip-width distance apart. Lift your hips from the mat until your body forms a straight line from shoulder to knee.

Inner Thigh Raise
Lying on your side pull your top leg forward into a 90-degree angle with knee resting on the floor. Lift the bottom leg a couple of inches and then lower it back to hover just above the floor. That’s one rep.
Jog-in-place
Pretty self explanatory, jog… but do it in place.
Jumping Jacks
Starting standing with feet together and arms straight by your sides. Jump up and spread your arms and legs wide as you land. Jump up again to return to center.
Knee Ups
Start standing and begin jogging in place lifting your knees as high as possible.
Leg Extension
Lie on back with knees bent. Rest your arms on the floor at should level, with palms facing up. As you lift your hips from the form to form a straight line from shoulders to hips, extend on leg in the air. Hold, then lower foot flat to floor and switch to the opposite leg.
Leg Raise
Lay down on your side, hip on the floor, and prop yourself up on your forearm. Lift your top leg straight up into the air. Lower it back down without touching your bottom leg. Repeat.


Plank
Set-up the top of a push-up position with your hands directly below your shoulder. A variation of this is to rest on your forearms with elbows directly beneath shoulders. Hold your body completely straight by engaging your abs. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: don’t drop your hips or raise your butt.

Quad Lift
Sit with leg straight out in front of you, back straight. Place your hand on either side of your hips. Keeping your leg straight lift your right leg, lower it back to the floor, then lift your left leg, lower it. That’s one rep.

Shoulder Press
Hold a weight in each hand above your shoulders, next to your ears. With palms facing in life the weights straight up until your arms are straight directly over your shoulders. release to starting position.
Side Kick
Start in a tabletop position, hands directly below the shoulder and knees directly below the hips, tops of feet against the floor. Lift your right leg so it is extended straight back from your body. Slowly bring it around so that it is perpendicular to your body and parallel to the floor. Return it to straight behind you for one rep. Do reps then repeat on opposite leg.
Side Plank
Lie on your side with your legs straight. Prop yourself up with your hand directly below your shoulder (or on your forearm with your elbow directly below your shoulder). Your body should form a diagonal line with your feet stacked on top of each other. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: be sure your hips and knees stay of the floor.

Ski Hops
Starting in a standing position with knees slightly bent and chest forward, quickly jump from side to side over an imaginary line. Land each time with feet hip-width distance apart. When you land where you began (2 jumps) that’s one rep.
Squat
Stand with feet shoulder-width apart, arms by sides, Squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Immediately rise out of squat, returning to standing with arms by side.

Static Lunge
Begin with right leg one large step in front of the left leg. Lower your body until both knees from a 90-degree angle. Don’t touch your back knee to the ground. Lift yourself out of the lunge. Do reps then switch to left leg.

 

Triangle Pushup
Do a pushup but instead of placing hand outside of your body, move them in under your chest with index finger and thumb touching to form a triangle.
Tricep Dip
Find an elevated surface such as a step, a coffee table over a chair. Place your palms on the surface directly behind your body. Hold yourself up and gently lower yourself down using your arms. When your arms make a 90-degree angle behind you lift yourself back up to the starting position.
Tricep Extension
Hold one 10- to 15- pound weight in both hands. Place it behind your head and with control lift it over your head.
V-Lift
Hold a weight in each hand, arms at your side with palms facing in. Lift with straight arms and open them into a v-shape until arms are parallel with the floor.  Hold then carefully release to starting position.

Whether you enjoy working out or not, how do you keep in shape? Try the workout, tell me what you think; I appreciate constructive criticism.

The 5-4-3-2-1 Workout (my version)

Maggie's Mind Mumbles//: 5-4-3-2-1 Workout

One of my latest obsessions is the website Pinterest (if you want to follow me, my username is: maghaseman).  I spend way too much time there pinning things to plan the wedding that is non-existent, the house I’ll never be able to afford and the vacation of my dreams.  There are a few things I do pin that I actually use though, including workouts.  I came across this wonderful routine about a month ago and have tried it a few times.  I love Caitlin’s Blog Fit Fab Cities and have tried a lot of her ideas.

This particular routine, The 5-4-3-2-1 Workout, is such a great idea, it’s quick and, as Caitlin says in her blog, easy to fit into a busy schedule, and I love the formatting (bright colors).  However, as I was doing the exercise I found that I lost track of the workout.  I have always struggled with workouts that have too much variety, some people enjoy the variety because it keeps it interesting but for me personally it doesn’t work.  The other thing I didn’t like was that it was missing ab exercises.  So I revamped it a little to suit my own needs:

54321 workout, schedule, busy, fitness nuts
You can download the printable version by clicking this link: 5-4-3-2-1 workout.


I kept Caitlin’s cutesy rainbow formatting and a lot of her content.  I replaced her 4 minute section with ab exercises.  Hope you enjoy it!

**Update: Check out my workout terms glossary.

These are the terms used in this workout:

Bicycle Crunch
Lay flat on your back. Place your hands behind your head, lift your left leg straight up about 2 inches from the ground and bring your right knee up to form a 90-degree angle. As you do this pull your left shoulder away from the mat bringing your left elbow to your right knee. Make sure you don’t pull your head forward with your arms but rather keep your gaze upward and use your hand for neck support only. Now switch, pull your right elbow to your 90-degree-bent left knee and straighten your right leg to hover above the floor.


Crunch
Lay flat on your back. Place your hands behind your head, and your feet flat on the floor. Pull your shoulders away from the mat. Make sure you don’t pull your head forward with your arms but rather keep your gaze upward and use your hand for neck support only. Lower yourself back to the mat.

High Knees
Start standing and begin jogging in place lifting your knees as high as possible.


Jumping Jacks
Starting standing with feet together and arms straight by your sides. Jump up and spread your arms and legs wide as you land. Jump up again to return to center.

Lunge
Take a big step forward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.


Plank
Set-up the top of a push-up position with your hands directly below your shoulder. A variation of this is to rest on your forearms with elbows directly beneath shoulders. Hold your body completely straight by engaging your abs. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: don’t drop your hips or raise your butt.

Pushup
Lay on your belly with hand flat on the floor on either side, forearms perpendicular to the floor. Stiffen body and literally push yourself away from the ground, hinging at the toes. When arms are straight hold and with control release your body, hover above the ground and repeat.

Squat
Stand with feet shoulder-width apart, arms by sides, Squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Immediately rise out of squat, returning to standing with arms by side.

Tricep Dip
Find an elevated surface such as a step, a coffee table over a chair. Place your palms on the surface directly behind your body. Hold yourself up and gently lower yourself down using your arms. When your arms make a 90-degree angle behind you lift yourself back up to the starting position.

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Leave a comment: What kind of exercises do you enjoy?  How do you fit workouts into your busy schedule?