3 Minutes of Strength
One of the wonderful things about being a personal trainer is the opportunities I have for continuing education every year. I love to explore into different aspects of fitness when I have the chance, and I have gotten to learn some great stuff! This past year I took a course on Jillian Michael's Body Shred Method.
You may have seen this method in action in her workout DVDs. Since getting back to higher intensity workouts post-baby, I've been using her 30 Day Shred DVD once again. It's perfect for a quick naptime workout that gives a lot of bang for your buck! It's an under 30 minute workout that utilizes the 3-2-1 Interval Method. This includes 3 different 6 minute circuits including 3 minutes of strength, 2 minutes of cardio and 1 minute of core. This combination is perfect for maximum fat burning. Not only does the workout fly by, each move works multiple muscle groups - which increases calorie burn!
I've always loved the concept of working at high intensity for a shorter period of time to gain amazing results. Long slow endurance workouts have their place, but when it comes to strength and power I've always preferred to power through interval style workouts. Want to give it a try? I've created a 3-2-1 Circuit with some of my favorite moves that you can do anywhere! Repeat this 3 times or add it to your current routine for a fun calorie blasting workout!
Start with 30 seconds of pushups, followed by 1 minute of lunge curls. Repeat to equal 3 minutes of strength work. Modify pushups by going on your knees if necessary. Keep your back long and flat for both versions. On the lunge and curl, keep your feet in a static position. Drop straight down, keeping your knees in line with your hips and ankles. Go into a bicep curl as you lower into a lunge.
2 Minutes of Cardio
Complete 30 seconds of jumping jacks and 30 seconds of skaters. Repeat each once to equal 2 minutes of work. Try to get a lot of power on your jumping jacks, don't slack through them! For the skaters, the lower you go on each side, the more you will work into those deep glute muscles. Aim to "get some air" when you're jumping from side to side.
1 Minute of Abs
Do the full minute of alternating bicycle crunches. Be sure to engage your abs and obliques, relax your neck and kick your legs out as long and low as you can!
Oakley is patiently awaiting her post-photo-shoot game of fetch. Also - you're not crazy...that's astro turf in my back yard. Yep, we're really classy like that out here in sand dune country. Our rental doesn't have a lawn and most of our yard is sand! We do what we can. :-)
how about you?
What's your favorite workout DVD?
Any cheap landscaping tips?
It's great to see you! I'm Alyssa and I blog about all the things I've found "essential" in my life as a fit mama and football coach's wife. You'll find all kinds of fun stuff here like workouts, oily info, football stories and more!
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I am not a licensed medical professional. All views expressed on this website are based on my own personal research and experiences. Please consult your doctor with any medical issues before beginning a training program.
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