Category Archives: squat

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.

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Thigh Pyramid

I’m not really sure what happened, but sadly the writing for this post got lost and replaced with Your Best Butt forward. All my genius is just gone forever. *le sigh*


Anyway, The printable workout is still here and that’s probably what you came here for anyway. Sooooooooooo… enjoy:

Download the printable version 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.
Squat

Stand with feet shoulder-width apart, arms by sides, bend your knees slowly until your upper legs are parallel with the floor and raise arms straight to shoulder level in front of you. Your chest should be slightly forward and your knees should not extend past your toes. Immediately return to standing with arms by side. 


Lunge
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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. 

Toe Touches 
Stretch out your lower back and butt muscles. Stand with feet hip-width distance apart. Stretch up with your hands straight above your head. Bend at the hips touch your right fingers to your left toes and twist so your left arms reaches toward the ceiling. Hold then straight up to standing and switch sides.

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.
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.

Your Best Butt Forward

Everyone should include a butt exercise in their routine and here’s why: strong glutes can enhance athletic performance, prevent injury, improve posture and result in a nice shape.
All women gain muscle differently, but all women can benefit from strengthening their butt. This is a workout that will help you put your best butt forward. Have a happy Workout Wednesday and as always, drink plenty of water and rest whenever you feel you need to.
You can download the printable pdf of this workout 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.
Jumping Jacks
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 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
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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. 

Squat
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Stand with feet shoulder-width apart, arms by sides, bend your knees slowly until your upper legs are parallel with the floor and raise arms straight to shoulder level in front of you. Your chest should be slightly forward and your knees should not extend past your toes. Immediately return to standing with arms by side. 

Plie Squat
With hand on your hips, stand with feet facing toward opposite walls in a wide stance. bend you knees to a 90 degree angle keeping your back straight and your entire body in a single plane. Don’t let your knees extend over your toes; if they do, make your stance wider. Straighten your legs to the starting position and repeat.
Side Lunge
Stand with feet together and hands on hips. Take one large step to the right and keeping the left leg straight bend the right leg, lowering yourself toward the ground. Stand back up and bring your right foot back to touch the left. Then repeat on the left side.

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


Short Bridge
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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.

Side Leg Circles
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Lie down on your side, hip on the floor, and prop yourself up on your forearm. Lift your top leg in a circle toward the front, up, back then down. Do the required number of reps then switch to your other side.

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.

15 Minute Fat Burning Circuit

Does everybody know what time is it (and it’s not Tool Time)? That’s right it’s time for another free printable workout on Workout Wednesday. Are you ready feel the burn?

This workout can be done everyday if you dare to try. Do each move for the duration of a minute. Do them quickly, maximizing the number of actions you can fit in each minute. Try to minimize the number of breaks you take between moves but be sure to take them when you need them. And as always drink water!

Download this free printable workout.

Check out my glossary of these workout terms and many more. The following list is those found just in this workout:

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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.

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

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Jog-in-place
Pretty self explanatory, jog… but do it in place.

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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.

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.
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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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.
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.
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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 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.
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.
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.
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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 . . . 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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