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Belly Burning Full Body Workout Athleta-Style

Last month I was asked to be the Lifestyle Ambassador for Athleta’s Southport Store. I love Athleta and the way the company embraces a balanced health for women…so, of course, I said YES! I’m partnered with two other amazing women from Chicago who bring up the yoga (Mariel) and fitness (Julie) legs as well. We teach classes every month, and Sunday I taught my first class for this ambassadorship. Since my practice is really a fusion of nutrition, health and fitness, I kicked off with a new Belly Burning Full Body Workout.

Athleta Ambassador1
That’s me – short and center along – with Mariel and Julie. The Athleta 2016 Amassadors for Chicago Southport.

Nearly every workout I create is based around intervals of some sort. The purpose of every workout is to work nearly all body parts using body weight only with high intensity intervals peppered in that absolutely jack up your heart rate. The end result is a metabolic masterpiece. Your body’s ability to burn fat long is amplified.

Typically, when you do a slow and steady workout, let’s say a 30 or 45 minute jog on the treadmill or jaunt on the elliptical, you stop burning calories and fat as soon as you stop doing what you’re doing. But when you push your body well out of its comfort zone, your get into fat stores that have been there a while. Fat metabolism increases, your body moves better (because you’re moving in ways that are much more functional) and you generally feel like a rock star. Sounds pretty good, right? Well, it’s that simple.

The hard part is just accepting that you’re going to feel uncomfortable for a while. You can call it pain, but it’s not the same type of pain you feel when you sprain an ankle or stub your toe. It’s the “this-is-really-hard” type of pain.

Each of these exercise is found in The Belly Burn Plan. It’s a good book. After all, I wrote it:). In all seriousness, read the reviews. They’re compelling. The Belly Burn Plan is a comprehensive program that hones in on hormones, inflammation and fitness.

Here’s the workout. Let me know if you have any questions. If you think Belly Burning sounds good, then subscribe to my newsletter. I’ve got lots of fun stuff going on.

Circuit 1
60 Seconds Bodyweight Squats
45 Seconds Straight Arm Plank
60 Seconds Body Weight Squats
45 Seconds Straight Arm Plank
REPEAT THIS CIRCUIT TWO TIMES THROUGH WITH ONE MINUTE REST IN BETWEEN. IMMEDIATELY AFTER COMPLETING THIS CIRCUIT TWO TIMES, PERFORM 3 MINUTES OF HARD CARDIO (SEE BELOW).

Circuit 2
60 Seconds Jumping Jacks
45 Seconds Inchworm Walkouts
60 Seconds Jumping Jacks
45 Seconds Inchworm Walkouts
REPEAT THIS CIRCUIT TWO TIMES THROUGH WITH ONE MINUTE REST IN BETWEEN. IMMEDIATELY AFTER COMPLETING THIS CIRCUIT TWO TIMES, PERFORM 3 MINUTES OF HARD CARDIO (SEE BELOW).

Circuit 3
60 Seconds Burpees
45 Seconds Tricep Dips (from floor)
60 Seconds Burpees
45 Seconds Tricep Dips (from floor)
REPEAT THIS CIRCUIT TWO TIMES THROUGH WITH ONE MINUTE REST IN BETWEEN. IMMEDIATELY AFTER COMPLETING THIS CIRCUIT TWO TIMES, PERFORM 3 MINUTES OF HARD CARDIO (SEE BELOW).

Circuit 4
60 Seconds Push Ups (on knees if necessary)
30 Seconds Side Plank (right side)
60 Seconds Push Ups (on knees if necessary)
30 Seconds Side Plank (right side)
REPEAT THIS CIRCUIT TWO TIMES THROUGH WITH ONE MINUTE REST IN BETWEEN. IMMEDIATELY AFTER COMPLETING THIS CIRCUIT TWO TIMES, PERFORM 3 MINUTES OF HARD CARDIO (SEE BELOW).

*HARD CARDIO: Any cardiovascular activity performed to your body’s fullest potential. You should feel exhausted after the designated amount of time. In the case of this workout, 3 full minutes. Cardio activity includes running, cycling, spinning, elliptical, stair climber, rowing, etc. Give it all you’ve got.

Alright! That’s the workout. Again, let me know what you think. Don’t forget to subscribe to my newsletter.

Stay healthy! Traci


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25-10-25 Full Body Fat Sizzler Workout

It’s been a while since I posted a workout for you all. I’m calling this one the 25-10-25 Full Body Fat Sizzler. You’ll see why in a moment.

The past year has been jam-packed for me. I wrote The Belly Burn Plan, finished a second master’s degree and had a baby! How that all got done is still a mystery to me. Suffice it to say, things got a little out of balance for me. Now that things are back to smooth sailing (with the exception of a few baby-related sleepless nights), I’m more focused than ever on giving my clients the attention they need to feel healthy and strong.

I work with about half of my clients in their home. This means I have to get creative to give them a workout that is challenging, but not the same boring routine, either. Usually, working with a client in-home means using very little equipment. I designed this workout to use no equipment whatsoever.

I always pair my workouts with nutrition guidance. You can never exercise away a bad diet. But if you are going to exercise, and you need to lose body fat, then high intensity interval training (HIIT) is a great way to make that happen. The first circuit of this workout is really a continuation of the warm up with a little more energy. The second workout is where the intensity comes in. The third set hones in on upper body and some core. Regardless of which circuit you prefer, give them all you’ve got!

Get ready to dig in. Here is your workout. Print this and take this with you on vacation or work trips.

Warm up – 5 minutes walking/jogging

Circuit 1
25 Jumping Jacks
25 Squats
25 Lunges (each leg) 

Circuit 2
10 Plyo Jumps*
10 Burpees
10 SLOW Mountain Climbers* (each side)

Circuit 3
25 Push Ups (on knees if necessary)
25 Floor Tricep Dips* (from floor)
25 Plank Jacks*

Repeat each circuit a total of three (3) times.

*Exercise definitions below.

Plyo Jumps
This jump is similar to a jump squat, but much more explosive.
1) Start with your feet hip-width apart.
2) Squat deeply. 
3) Come out of the squat by jumping as high as you can, leading with your arms. 
4) As you come down, land as soft as possible, bending your knees to absorb the jump. 

Tip: This exercise will really work the big muscles of your thighs and bottom. Any plyo, or plyometric, exercise is explosive in nature, and these jumps are no exception. Because Plyo Jumps push your heart rate up high and fast, the number of repetitions is fairly low. Do every Plyo Jump slow and controlled, focusing on the quality of the jump, rather than how fast you can get through it. 

Slow Mountain Climbers
Exactly like a traditional mountain climber, but taking a five second hold with your knee as close as possible to your elbow.
1) Start down on the ground in a straight-arm plank position, resting on your hands and toes with your back straight.
2) Bring your right knee up and in toward your right elbow.
3) Return your right foot back to the starting position.
4) Repeat on the opposite side by bringing your left knee to your left elbow.
Tip: Concentrate on keeping your abs drawn in and pulling your knees as close as possible to your elbow. This is a great full body exercise that gives extra attention to your abs, back and shoulders.

Floor Tricep Dips
This is one of my favorite exercises for keeping arms lean and toned.
1) Begin by sitting on the floor with your knees bent.
2) Place your hands flat on the floor beside your hips, fingertips toward your feet. 
3) Lift your hips off the ground, putting pressure on your heels.
4) Without letting your hips touch the ground, bend your elbows, then straighten them back out.
5) Continue repeating step four. 

Plank Jacks
1) Start in a straight-arm plank position with your feet close together.
2) Like a horizontal jumping jack, jump your feet out into a wide V position without moving your upper body.
3) Quickly jump your feet back together to the starting position.
Tip: Not only does this give your body a little variety from a traditional plank, it also adds the added challenge of some extra cardiovascular work. Don’t forget, this is still an abs exercise, so keep your tummy tight the entire time.

 
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7-Minute Full Body Workout

Bring on the new year with this 7-minute full body workout. Even if you’re crunched for time or can’t make it into the gym, this workout is simple, but tough…and can be done anywhere. 

As you do this workout, keep tabs on how many repetitions you do. If seven minutes isn’t enough for you, do the workout two to three times through. Try to maintain the number of repetitions for all of the non-plank exercises. 

Let me know how you do! 

1 Minute of Bodyweight Squats
30 Seconds of Push Ups
1 Minute of Reverse Lunges* (alternating legs)
30 Second Straight Arm Plank

Rest 1 Minute

1 Minute of Jumping Jacks
30 Second Side Plank (Right Side)
1 Minute Straight Leg Kicks* (alternating legs)
30 Second Side Plank (Left Side)

*Reverse Lunges: The only difference between a traditional lunge and a reverse lunge is you’re taking a big step back instead of forward.

*Straight Leg Kicks: Standing straight, simply kick your legs straight out in front of you. At the same time, reach your hand toward your toes. Keep your legs and back as straight as possible as you kick out. Don’t slouch forward.