Caroline’s Memorial Day BOOTY Camp WORKOUT. A 15 minute circuit to celebrate freedom and HEALTH.

A BOOTYcamp to leave you breathless… and strutting your stuff all holiday long 🙂

Memorial Day. A time to remember those who have given their lives to this country. A time to appreciate the people in the Army, Navy, Marines, Air Force, and Coast Guard who bravely serve us all. Why not honor them and celebrate our freedom with a kick BUTT workout routine?! This military themed circuit would make those in the services proud. Built on three fundamentals of training —cardio, strength, and agility—my Memorial Day BOOTYcamp provides maximum results with minimal equipment. It’s a non-stop sequence of high energy, full-body exercise. A quick and effective workout to bring your Memorial Day more energy and health.  Get ready to sweat….. Celebrate your freedom and BRING IT!

Caroline’s Memorial Day BOOTY Camp WORKOUT. A 15 minute circuit to celebrate freedom and HEALTH. 

Warm Up: 4 minutes

1 minute walk or jog in place

30 seconds jumping jacks

30 seconds high knees

1 minute speed skate

30 seconds high knees

30 seconds jumping jacks

1 minute walk or jog in place.

Circuit One: Upper Body / Core (2 minutes)

This series is NON STOP for 2 minutes – try to hold your 20 second plank/ 10 second pushup with good form the entire circuit. Start in a plank on your hands and hold 20 seconds. Immediately move into pushups for 10 seconds and then return to plank. Repeat FOUR times. Want more? Perform the circuit again for a total of 4 minutes. Its intense! Watch your form and make sure you are breathing.

Circuit Two: Lower Body (5 minutes)

30 seconds squats

30 seconds alternating lunges

30 seconds high knees

30 seconds squat jumps

30 seconds jog in place

30 seconds alternating jump lunges

30 seconds speed skate

30 seconds alternating lateral lunge (click here for description)

30 seconds squat hold – best possible form in the SQUAT!

30 seconds jog in place

Circuit three: Total Body 4 minutes

20 seconds of burpees performed like THIS

10-second march or jog

Circuit three is the most challenging of them all. If you start to lose your form, modify your burppee or take a round out to rest. Quality over quantity – give it ENERGY and go for it!

If you still have time, finish your workout with this quick 10 minute full body stretching video:

The above workout can and should be modified to meet your specific needs. As always, HONOR your body and injuries. While I am a certified fitness professional, its always a good idea to check with your doctor before making any fitness and nutrition changes 🙂

Copyright Caroline Jordan Fitness

This routine is one of the most intense circuits I have ever posted on the blog. I’m excited to hear what you think and how much you LOVE the burpees! Leave a comment below when you have completed the workout and let me know how it goes. Was it hard, easy, or just crazy? Cant wait to congratulate you on the accomplishment of conquering  a holiday weekend workout.

I know it can be a challenge to squeeze in fitness during eventful long weekends. But remember it’s not the amount of time you have, but what you DO WITH IT that counts. This Memorial Day, perform the above workout routine once through for a quick, effective total body blast. Fuel your three days of freedom with power, strength, and endorphin-energy. Life is short, celebrate it and sweat!

wishing you a healthy, happy holiday. Cant wait to see you soon. Till next time, keep shining 🙂

Caroline

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Summer Six Pack Secrets. My no nonsense tips to feeling strong in your swimsuit!

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Its almost summer. So naturally many people come to the gym with one thing on their brain: a swimsuit. And as nice as it’d be if everyone worked out for the health benefits, lets be honest… all that hard work is partially for looks.  It also doesn’t help that our image obsessed culture can persuade us to take extreme measures when it comes to our health. Raw detox diets, excessive fitness routines, even strange wardrobe choices just to get to a specific size come vacation.

When it comes to “swimsuit ready” abs there is really no secret, no extreme quick fix, or fancy treatment. It all comes down to a clean diet, regular fitness routine, and a stress free lifestyle. Oh yeah… and setting realistic expectations on what a “strong core” means for YOU. I know many strong, healthy, and fit people who could never appear as an Abercrombie ad model. Does that make them unhealthy? NO. Does it mean they can’t have abs? Also no. Anyone can get abs; it just may take some more time than others.

Here are my tips to help you break down the steps needed to get a slimmer stomach come summer. With a little sweat, dedication, and smart training  and you’ll be swimsuit ready in no time.

1. Follow a clean, colorful, healthy diet. Strive for a balanced diet of whole, unprocessed foods with smart carbs, lean proteins and healthy fats. Also be sure to get the appropriate amount of protein needed for your activity level as it is important in helping to develop muscle tone and definition. For help, read my Protein 101 post and use the handy protein calculator to make sure you are getting enough to fuel the abs you want. It can also be helpful to take it easy on alcohol, sweets, and excessive amounts of fiber to avoid belly bloat. Moderation and healthy eating are key, just make sure your diet is sustainable LONG TERM and includes LIVING.

2. Get Your HEART pumping. You’ve probably heard the saying “everyone has a 6-pack, but it’s just hiding under a layer of fat”. This is partially true— without a healthy diet or flat blasting cardio it’s hard to achieve definition in the core muscle group. For cardio, aim for at least 20 minutes, everyday for health; 30-45 minutes 5-6 days per week for aerobic and fitness improvement. It’s important to vary your cardio intensities throughout the week for maximum benefit. There’s no need to hit the gym HARD everyday. Vary your cardiovascular training with low, moderate, and high intensities. Mix up your routine often with new exercises, classes, or intervals to avoid hitting a rut or plateau. Need ideas? Feel free to try out some of my invigorating interval workouts next time your fitness routine gets stale.

3. Build lean muscle definition with Strength Training. All cardio and no weights makes you a “skinny fat” (and injury prone!) fitness fanatic. Not only does strength training help you see lean muscle definition, it boosts your metabolism increasing your calorie burn 24-7. Unlike fat, muscle is metabolically active in the body. Replace 10 pounds of fat with 10 pounds of lean muscle and you can burn an additional 25 to 50 calories a day without even trying. This “afterburn” effect is the metabolism boost needed to maintain a healthy weight overtime. With just two strength sessions a week, you can reduce overall body fat by about 3 percent in just 10 weeks, without cutting a single calorie from your diet. That translates to as much as three inches total off your waist and hips – giving your body and belly a leaner, stronger appearance.

If you want abs you need the weights… here’s how to incorporate them into your exercise routine: Keep up with your cardio and aim to add in 2-3 strength training workouts to your week of workouts. It doesn’t need to take much time and can be done with cardio days if needed to work with your schedule. Aim to work all the major muscle groups over the week; complete one to two sets of 8-12 repetitions of each exercise. To get started, check out the American Council on Exercise for an extensive library of weight training moves.

To learn more about the metabolism boosting and weight loss benefits of strength training, check out these posts:

4. Work your CORE with high quality, effective exercises.  You’ll want to incorporate core strengthening moves into your weekly strength routine for swimsuit stomach definition. Here are a few things to remember when working your core:

  • A good workout goal is to aim for 2-3 sets of 10-15 reps per exercise. If the exercise is a plank, try for 2-3 sets of holding for 30-60 seconds and gradually build your time as you increase your fitness. The world record for the plank is 90 minutes!
  • Give your abs at least 48 hours of recovery time before working them again. Train abs like crazy and the muscles will continue to tear with each workout session and wont have adequate time to repair and grow back leaner and stronger.
  • Quality over Quantity. A plank done with good form will get you much further than thousands of fast, sloppy crunches. It also can help to do core work at the BEGINNING of the workout instead of leaving it until the end. That way you’ll have the energy to perform each ab exercise with quality and energy…. and you wont be tempted to skip out on it early.
  • Challenge yourself with functional core moves. When it comes to training your core, choose exercises that are functional (help you perform better in daily life) and challenge you to grow stronger. Planks, V ups, and “hollow rocks” are a few of my favorites. To get you started, I’ve filmed a fitness video just for you. It’s a short 10 minutes and includes some of my personal core favorites. This ab routine doesn’t require any equipment and is perfect for at home or traveling workouts. You can choose to work through the circuit once, or repeat the routine 2-3 times through for a longer core workout. I have a feeling if you do the workout well you’ll be feeling strong and sore.


Want more core workout videos to sweat to? I’ve got tons of em – check out my YOUTUBE channel.  

There’s really no magic secret when it comes to getting a “summer six pack”. If you want to improve your core strength follow a healthy diet, work it out, and train smart. I’m here to support you 110%. Enjoy your summer and have a great time strutting your stuff in a swimsuit!

Till next time… keep shining 🙂

Caroline

Other things to Check Out This week:

Is There An APP for That?

 

Caroline’s Choice Health and Fitness Applications

It never ceases to amaze me how no one seems to look UP when they walk anymore. Or how we can pack ourselves into a crowded bus and ride the entire trip without saying a word to one another. Our growing phone addiction may be hurting our social skills, but it has increased the efficiency and ease of our daily lives. Not only that, but it’s strengthened our ability to reach our health goals with the genius creation of downloadable applications. In our tech savvy society  fitness, nutrition, and health services are just one click away. Using these applications can help guide you in your goals, track your progress, and boost motivation when the going gets tough.

Here is a collection of a few of my favorite health and fitness related applications. Wether you are working on weight loss, improving your running form, or just need new ideas for a core workout, these services are worth checking out. Support at your fingertips. Download now and GO FOR IT!

Caroline’s Choice Health and Fitness Applications

I WORK OUT. Training, Sweating, and Sport applications. 

Nike Training Club

Nike’s personal training app. Users enter their current fitness levels and find exercises that help them reach their goals. Users can even try workouts from celebrities, professional athletes, and trainers. Available for free on the iPhone, iPod touch, and iPad.

Workout Trainer

This app from Skimble gives users exercise advice from personal trainers. Get photo, video, and audio instruction while working out, whether the focus is yoga or weightlifting. You can also let friends know what those muscles are up to by sharing workouts on social media. Available for free on the iPhone, iPod touch, iPad, and Android.

Nike+ GPS

I use this app a lot and some of you have even given me cheers on facebook (totally gets me running faster, so THANK YOU 🙂 NIKE + GPS offers users a GPS and coach on the go. Track running routes and record the pace and distance of every workout. Post live updates on social media and hear cheers every time friends check out the status! Available on the iPhone, iPod touch, and iPad.

STRAVA 

Strava lets athletes all over the world experience social fitness—sharing, comparing and competing with each other’s personal fitness data via mobile and online apps. Currently focused on the needs of avid cyclists and runners, Strava lets you track your rides and runs via your iPhone, Android or dedicated GPS device to analyze and quantify your performance. Strava makes fitness a social experience, providing motivation and camaraderie even if you’re exercising alone.

Tabata PRO

Twenty Seconds ON, ten off. Tabatas are 8 ROUNDS of intense fitness! This app makes it easier to time your tabata drills and stay honest about your work time. Tabata Pro is a powerful tabata timer for iPhone, iPod touch, and iPad. It is full featured, simple to use, and designed for tabata interval training, weight training, running, cycling, or any interval fitness training.

MapMyRun

MapMyRun tracks runners’ exact routes. Plus the app records other features of a workout like speed, distance, pace, and calories burned. Users can share their achievements with friends on social media. There are also versions for walking, hiking, biking, and triathlons. Available for free on the iPhone, iPod touch, iPad, Android, and Blackberry.

runtastic

Technology that measures running time and distance, plus how many calories runners burn. Users track their progress toward fitness goals; they can even send friends live updates and photos of the wind in their hair. Other versions are designed for walking, road biking, mountain biking, and winter sports. Available on the iPhone, iPod touch, iPad, Android, Blackberry, Windows, and Bada.

I EAT WELL.  Nutrition / Healthy Eating apps

Whole Foods Market Recipes

I LOVE my local whole foods and they just got even better with an application! Search for breakfast, lunch, dinner, and snack recipes that use only natural and organic foods. There are even options for specific diets, like gluten-free and vegan. And amateur chefs are welcome — enter the ingredients currently in the fridge and the app figures out how to combine them in a healthy concoction. For more adventurous chefs, the Whole Foods Market Missions app offers ways to prepare less conventional healthy meals. Available for free on the iPhone, iPod touch, and iPad.

Fooducate

Chosen as a 2011 best iPhone Health & Fitness app, Fooducate turns smartphones into scanners. Pick a food product and scan the bar code to get all the details on the nutrients inside. Users can even compare different items to find the healthiest, tastiest, most affordable choice. Available for free on the iPhone, iPod touch, iPad, and Android.

ShopWell

ShopWell rates thousands of food products based on users’ specific nutritional needs. Whip out the smartphone on the next supermarket visit to get a personal shopping list with the best options around. Available for free on the iPhone, iPod touch, and iPad.

Cookwell

This app is designed for beginners who want to learn how to cook nutritious food. Create weekly meal plans and grocery lists, plus find practical recipes for meals and snacks. Available on the iPhone, iPod touch, and iPad.

CookingLight Quick & Healthy Menu Maker

The Cooking Light app helps solve the problem of how to prepare healthy, tasty food on a tight schedule. Find recipes and photos of satisfying meals, complete with nutritional info. Share favorites on social media! Available on the iPhone and iPad.

Cook It Allergy Free

Gluten free is no reason to have a boring diet. For anyone who suffers from food sensitivities or who just wants to find more nutritious recipes, this app is perfect. It’s got recipes without gluten, dairy, nuts, and eggs; plus it offers easy substitutions for any of these ingredients. Design personal shopping lists and recipe folders that make trips to the grocery store a breeze. Available on the iPhone, iPod touch, and iPad.

Yumee

Looking for a restaurant to fit your healthy eating specifics? This app is for you. Released November 2011, Yumee scopes out local digs to find places (and even specific menu items) that meet users’ nutritional requirements. Available for free on the iPhone, iPod touch, iPad, and Android.

I AM A HAPPY WEIGHT. Weight Loss applications

Spark People Diet & Food Tracker

SparkPeople is the most popular diet and fitness site in the USA with its own application to inspire a healthy life. Users create daily meal plans based on personal health goals. Then log workouts and meals with a database of more than a million foods and track progress over time. The Healthy Recipes app is also useful for planning good eats. Available for free on the iPhone, iPod touch, iPad, Blackberry, and Android.

MyPlate Calorie Tracker

This Livestrong.com app has got almost all the benefits of a nutritionist and personal trainer. It works with MyPlate online, where users can determine a target calorie range. Enter the calorie goal and search more than a million food items for nutritional information. A fitness database also includes different activities and how many calories each one burns. Available on the iPhone, iPod touch, iPad, Blackberry, and Windows.

MyFitnessPal

Like Livestrong, this popular product also lets users track their daily activity and food intake. Nutritional info’s available for almost any food, from filet mignon to PB&J. The app even comes with a bar code scanner, so users can find out that cereal’s not so nutritious before they buy it. Get support from friends with similar health goals and track each other’s progress. Available for free on the iPhone, iPod touch, iPad, Blackberry, Android, and Windows.

MealSnap

Like to take photos? This app is for you. Users take a photo of their meal and this DailyBurn app gives a rough idea of the nutritional info and the calories. It’s also possible to share meals on social networks so friends can drool when they see the nutritious Nicoise salad you ate for lunch. Available on the iPhone, iPod touch, and iPad.

Lose It!

This app’s got it all for those looking to lose a few. Set a daily calorie goal; then achieve it by tracking physical activity and intake of specific nutrients. Search for new recipes and exercises and sign up for regular progress reports. Then broadcast big accomplishments to buds on social media. Available for free on the iPhone, iPod touch, and iPad.

CalorieCounter

End calorie confusion with an app that lets users look up the caloric value of pretty much any food product. Enter the name of the food manually, say it out loud, or get super-hi-tech and scan the bar code. The app shows detailed nutritional information plus a grade for every food based on how healthful it really is. Available for free on the iPhone, iPod touch, iPad, and Android.

I AM WELL. Physical / Mental Health apps.

HealthTap Express

The answer to all your quick questions for your doctor. Just enter a question on HealthTap Express and a doctor will respond ASAP. The service is available 24/7, so even when a fever strikes at 3 am, someone will be ready with information. Users can even find local doctors and check out their tips before an appointment. Available for free on the iPhone, iPod touch, iPad, and Android.

GlucoseBuddy

This app may be just what diabetics have been waiting for. Users can monitor blood glucose levels, record when they take medication, and track their food intake and activity. Available for free on the iPhone, iPad, and iPod touch.

SleepCycle

This bio-alarm clock tracks users’ sleep patterns and rouses them when they’re in the lightest sleep phase, for the least torturous wake-up possible. Available on the iPhone, iPod touch, and iPad.

Stress Check

Stop stress with an APP? Sure why not! The technology uses physiological signals to measure stress levels. And by tracking this data over time, the app helps users figure out what situations (overflowing Gmail inbox?) are causing them the most grief. Azumio also offers stress-reduction apps for biofeedback training and monitoring heart rate. Available on the iPhone.

Awareness

Totally my kind of APP! Uses get inspirational messages throughout the day to stay calm and focused. You can also journal feelings and track data to improve attitudes and behavior. Available on the iPhone, iPod touch, and iPad.

Do you have a favorite fitness, health, or nutrition app? Leave a comment below with your must have wellness applications so I can get to downloading some for the iphone thats glued to my hand 😉

Health & fitness is hard, but it can be made easier with innovative solutions from applications. Download and get the support you need to learn and GROW!

Whew that was a long post. Im tired… wheres the massage application when you need one? 😉 Looking forward to seeing you soon. Till then… keep shining.

Caroline

Other Things To Check Out This Week:

Caroline’s Anywhere, Anytime No Equipment Needed Workout Routine

“People always say:

‘I’m too busy to exercise,’

‘I have to be there for the kids,’

‘I’ve got too much work.’

You know what? These are little lies you’re telling yourself, and the go against the laws of self-preservation, because the more WHOLE and HEALTHY you are, the more fully you can give to other people.”

– Oprah

Leave it to Oprah to remind us the importance of prioritizing personal health in our lives. But sometimes life gets in the way of your fitness goals. In our crazy world, it is a huge challenge to make time for yourself, let alone a workout. That’s why it can be helpful to have an exercise routine that you can do anywhere, anytime, no matter how busy your life seems.

Lucky for YOU making it count doesn’t require a whole lot of time or equipment. Short sessions and smart, high quality training WILL add up. Here are easy-to-follow exercises that will get you up and moving, anytime, anywhere, no matter your fitness level. Whether you’re stuck at the office or traveling for work, at home with baby or simply can’t get out of the house, these no equipment needed workout moves will help you sweat when life gets hectic. You can mix and match all of the exercises and choose to fit in a few anytime during your day. Or you can combine all the below for a complete total body workout you can take anywhere. I hope these no equipment needed moves help you the next time your life has left you scrambling to find time to schedule in a workout or two.  Enjoy and remember that whether you sweat in your hotel or while cooking dinner, it ALL adds up towards a healthier, happier you 🙂

Caroline’s Anywhere Anytime Exercises:

Fantastic no-equipment needed fitness moves!

Core

Plank: Lie face-down on the floor with your legs together, forearms close to the torso, and toes perpendicular to the floor as if you’re going to do a push up. Lift your body using your abdominal muscles and your arms, until it’s in a straight line from head to toe, and the only things touching the floor are your toes and your forearms. Hold this position for as long as you can, working up to three minutes at a time. Click HERE for more of my perfect plank tips. 

Seated Leg raise:  Seated on the floor upright with the legs extended straight out in front of you and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. Repeat!

Push Up to Side Plank: Combine pushup and plank for the BEST bang for your buck! Perform one pushup. After coming back up into a starting push-up position, rotate your body to the right and extend the right hand overhead, forming a side plank with arms in a T position. Return to the starting position, do a normal push-up, then rotate to the left.

Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides. Its as easy as riding a bike right?! Go slow, focus on form, and aim to get the shoulders off the ground 🙂

Crunch: Form is key when it comes to this standby! Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.

Windshield Wipers: Target the oblique muscles. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left (feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side.

Butt Bridge: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.

Single Leg Ab Press: Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee. 

Double Leg Ab Press: Two legs is twice the fun. Follow the same run-down for  the single leg press (above), but bring up both legs at the same time, pushing the hands against the knees.

Side Plank: Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds (or as long as you can stomach!).

Sprinter Sit-Up: Lie on your back with the legs straight and arms by your side — elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.

Russian Twist: Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn.

Have internet with you? Here is one of my quick, no equipment needed core workouts:

Lower Body

Wall Sit: Slide down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need more fire? Add some bicep curls or hold the arms out straight.

Lunge: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and lower your body until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation.

Clock Lunge:  Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all that’s one rep! Aim for 10 reps and then switch legs.

Lunge-to-Row: Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat.

Jump POWER Lunges: We do these moves a lot in my group fitness classes in San Francisco. Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Try to do 10! This move is great for explosive power and cardio.

Curtsy/ Crossover Lunge: Another one of my fitness class favorites.  When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Its most important to remember to keep the hips square and watch your posture!

Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Sit the butt back and down, bringing the thighs parallel to the floor. Make sure the heels stay on the floor and chest stays lifted. Press through the heels to return to a standing position.

Single leg Squat: Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Lower the body while keeping the right leg raised (a squat with one leg). Hold and then return to standing. You can use a bench to squat/sit on to work your way towards doing the single leg squat if needed.

Squat Jump: Cardio squat! Perform a normal squat and then JUMP, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set.

Chair Squat Pose: Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while lifting the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side.

Step-Up: Find a step or bench and place the right foot on the elevated surface. Step up until the right leg is straight then return to start. Repeat, aiming for 10-12 reps on each side.

Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg off the floor and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Perform 12-15 reps and then switch legs.

Calf Raise: From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. You can also try standing on something elevated (like a step) to achieve a wider range of motion.

Here are a few of the above lower body moves in action:

Upper Body

Push-Up: The classic. Start in plank position with hands shoulder width apart keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). Can’t do a full push-up just yet? Thats ok! Use my helpful push-up guide and find the variation that currently suits you.

Donkey Kick: Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.

Reverse Fly: For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. Repeat.

Superman: Lie facedown with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body.

Contralateral Limb Raises: Lie on your stomach with the arms reaching forward and palms facing one another. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders and keeping the head and torso still. Hold the position, then lower the arm back down, moving to the other arm.

Triceps Dip: Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.

Diamond Push-Up: These push-ups start with a diamond shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra (burning) love.

Boxer:Starting with feet hip-width apart and knees bent, keep the elbows in and punch one arm forward and the other arm back. Hug the arms back in and switch arms — like you’re boxing! This one counts as cardio.

Shoulder Stabilization Series (I, Y, T, W O): Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into an “I”, a “Y”, a “T”, a “W” and an “O”. (Gimme a Y, you know you want to!).

This video combines a few of core, upper body, and total body workout moves in 7 minutes:

Total Body

Inchworm: Stand up tall with the legs straight. Bend at the hips and bring your fingers to touch the floor. Keep the legs straight (but not locked!),and then walk the hands forward bringing yourself to plank position. Once in a plank, start taking tiny steps so the feet meet the hands. Continue bugging forward and in for 4-6 reps.

Bear Crawl:  Starting on the hands and knees,  rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps.

Plyometric Push-Up: Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor. Once back on solid ground, immediately head into the next repetition.

Stair Climb with Grocery Carry: Turn stairs into a cardio machine — no magic wand necessary. Grab dumbbells (or household objects – bags of groceries work great!) and briskly walk up and down the stairway while simultaneously holding weight with GOOD POSTURE to work the whole body.

Mountain Climber: Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.

Prone Walkout: Beginning on all fours with the core engaged, slowly walk the hands forward staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance.

Burpees: One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion.

Here is an example of how you can put all the above moves together for a quick 10 minute circuit you can do anywhere:

Yoga/Stretch/Meditation/Breath-work. 

You can roll out your yoga mat just about ANYWHERE you want. Do your sun salutes in a neighborhood park, on the beach by the water, or in your hotel room while you travel. If you have a computer or phone with access to internet, online yoga streaming websites like YOGAGLO are helpful in providing quality yoga classes. And of course you can stretch, breathe, or meditate anywhere as well. Take time to enjoy BEING and appreciating the moment. Real relaxation isn’t found on the couch – take it all in and practice gratitude for every second. Ive done yoga in union square, at lululemon Grant Ave, and even while waiting for the bus! Check out some fun photos of my yoga adventures and a 10 minute stretching sequence you can do anywhere:

Yoga with Stephanie Snyder in Union Square San francisco

Leading a yoga class at lululemon Grant Avenue San Francisco

10 minute relaxing stretching sequence – take off your shoes and relax!

Looking for more motivation or need to see the exercises in action? Check out all of my workout videos on my YOUTUBE channel. While they may not be filmed professionally, these short videos offer quick workouts you can enjoy anywhere and Im sweating along with you! You can piece together 5 or 10 minute segments for a complete workout – or squeeze in one when your tight on time. They can be downloaded to your Iphone, ipod, or computer for at home or on the road workouts to go. I hope you have the opportunity to enjoy these videos and  find them useful in times your busy schedule challenges you. I love feedback and  requests – so if you’d like to see another workout video or two,  leave a note as a comment below and let me know what you’d like to move to.

Do you have a favorite “take with you anywhere” fitness move? Whats your strategy for fitting in exercise with a busy schedule? Leave your #1 on-the-go workout tip as a comment below. Together we can inspire each other to be healthier.

Onward and upward…. hope to see YOU soon for a workout. Till then, keep shining.

Caroline

Other Things to Check Out This Week: