You Think You're Fit? Try this!

I killed myself in the gym yesterday and thought I'd share what I did. Who is ready for a challenge?

Warm up:

0 incline

1 min 4.0 side shuffle

1 min 6.0 run

1 min 4.0 side shuffle

1 min 7.0 run

1 min 4.0 side shuffle

1 min 8.0 run

1 min 4.0 side shuffle

1 min 9.0 run

1 min 4.0 side shuffle

1 min 10.0 run

1 min 4.0 side shuffle

1 min 11.0 run

1 min 4.0 side shuffle

1 min 12.0 run

Workout:

CIRCUIT 1- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times

15 Sumo squats

15 Leg or Hamstring curls

30 Pop squats (good video demo here)
CIRCUIT 2- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times
15 Leg press (1 leg)
15 Leg press (other leg)
15 reverse lunges (1 leg)
15 reverse lunges (other leg)
30 ice skaters
CIRCUIT 3- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times
15 Dumbbell deadlifts
15 glute kickbacks (1 leg)
15 glute kickbacks (other leg)
15 squat jumps

CIRCUIT 4- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times
15 Leg extensions
15 Air squats (squats without weight)
30 jump lunges

Cardio finisher:

0 incline

1 min 5.0 

1 min 6.0 run

1 min 5.0 

1 min 7.0 run

1 min 5.0

1 min 8.0 run

1 min 5.0 

1 min 9.0 run

1 min 5.0 

1 min 10.0 run

1 min 5.0 

1 min 11.0 run

1 min 5.0 

1 min 12.0 run

MetCon via Thea

What's a MetCon?

The term "MetCon" became popular as CrossFit became popular. MetCon workouts have been around forever, and simply stands for Metabolic Conditiong. MetCons are designed to be fairly short and extremely intense. During these workouts you shouldn't be resting if you can help it, and you should be pushing your limits.

Here's one I designed this week.

Try it out!

Stadium or Stair Workout

Is it a nice day out, but you don't know what to do for an outdoor workout? Need to switch up your workout? Don't have a gym membership? Time to take it to the stairs.

Stadiums or stair workouts are a great way to get in your cardio outside without just going for a long run.

Try this:
5x up every step (run)
5x up every other step (run)
2x up every other step with a glute kickback (walk)
2x up every other step both foot jump (like a squat jump)
2x up every step 1 leg hop (1x one leg 1x other leg)
2x up every step sideways (1x facing one side, 1x facing other side)

if you are feeling extra spicy, do it again!

Vacation Workout: No Equipment Needed

I'm on vacation!! I have had a few people comment to me asking me why I workout on vacation, and my response is usually this...

"I have more time while on vacation than I ever do when I'm not on vacation. Right now I have zero meetings or schedule. Why wouldn't I workout on vacation? I really enjoy it!" 

What I've realized as a fitness professional over the years is a big percent of people who work out aren't doing it because they enjoy it. This saddens me. I wouldn't workout everyday if I hated it. I thoroughly feel amazing when I do, and that's why I won't apologize for working out while traveling or any other time. I do what makes me feel good and you should too (workout or not). 

Today's Outdoor workout:

Circuit 1

20 push-ups 

20 box jumps 

Ball court Sprint 

15 push-ups 

15 box jumps 

Ball court Sprint

10 push-ups 

10 box jumps 

Ball court Sprint

Circuit 2

20 lunges

20 sit ups 

Ball court Sprint (backwards running)

15 lunges

15 sit ups 

Ball court Sprint (backwards running)

10 lunges

10 sit ups 

Ball court Sprint (backwards running)

Circuit 3

20 air squats 

20 ice skaters 

Ball court sprint (side shuffles)

15 air squats 

15 ice skaters 

Ball court sprint (side shuffles)

10 air squats 

10 ice skaters 

Ball court sprint (side shuffles)

Circuit 4

20 leg raises 

20 mountain climbers 

Ball court sprint (squat jump there sprint back) 

15 leg raises 

15 mountain climbers 

Ball court sprint (squat jump there sprint back) 

10 leg raises 

10 mountain climbers 

Ball court sprint (squat jump there sprint back) 

If you aren't near a basketball court, you can sprint from a tree or light pole to the next and sprint back! 

Enjoy this one, and don't apologize for taking the time out of your day for a good sweat!

My water bottle and towel are fabletics, which is an awesome fitness line if you are looking for an affordable & cute workout wardrobe! 

Stepmill Cardio

This is a great warm up or short cardio workout (if you're slammed on time).

Start on the Stepmill slow (I am posting my pace, but just know you should modify if you are a beginner). The sprints should be a run! Try not hold on to the railings if you can help it!

1 minute level 6

50 steps level 20

50 steps level 6

75 steps level 20

75 steps level 6

100 steps level 20

100 steps level 6

75 steps level 20

75 steps level 6

50 steps level 20

50 steps level 6

Repeat for a total of 30 minutes 

Circuit time

Today's workout:

Challenge yourself with a different type of workout today! 

Run to gym

20, 15, 10 of each(complete a. @20 reps, b. @ 20 reps, c) 1 time, then start with a. @ 15 reps......)

A.Shoulder press 

B.Squats 

C.50 meter Sprint

3 rounds (start with 20&100&sprint, then 15&75&sprint, etc)

20/15/10 sit ups 

100/75/50 flutter kicks

Hurdle hops (50 meters up and back)

3 rounds (start with 15 each leg , then 10 each leg, etc)

1 leg back lunge

1 leg glute bridge 

Squat jumps (50 meters)

3 rounds (start with 20 of each, then 15, etc)

Bicep curl

Tricep extension

1x Backwards run (50 meters)

4 rounds (start with 20, then 15, 10 reps, finally 5 reps )

Air squats 

Med ball slams 

15 minute cool down on a cardio machine 

It's less confusing once you start the workout, the numbers just get smaller! 

So You Want Free Exercises?

Lately I've been feeling inspired! My clients inspire me, the gym inspires me, new workout gear inspires me, and challenges inspire me. I decided to challenge myself to keeping things fun and creative.

I tried out some AWESOME workouts and wanted to share my AWESOME clients demonstrating them. Don't be afraid to do them, as most of my clients started as beginners! A Allstar athlete could be challenged just as must as a noob!

So push yourself, and try em' out!

Naomi demonstrating a total body TRX exercise 

http://instagram.com/p/jfNSazAHFs/

Marc demonstrating a upper body plyo push-up exercise 

http://instagram.com/p/e-e1pmgHCX/

Cindy demonstrating a challenging upper body push-up combo 

http://instagram.com/p/jdOv3nAHCl/

Marc demonstrating a core super plank exercise 

http://instagram.com/p/iAbm29AHL8/

Caity and Jenna demonstrating a treadmill cardio routine 

http://instagram.com/p/jSvok2AHBx/

Cindy demonstrating a kettle bell core version of a Turkish getup 

http://instagram.com/p/jXN7cWAHBq/

Sara demonstrating a total body med ball get up

http://instagram.com/p/jH4x_YAHPx/

Marc demonstrating a leg day squat lunge combo 

http://instagram.com/p/iC3aOxgHNv/

Heather demonstrating a total body bosu walkout with squat jump 

http://instagram.com/p/ivCbtXgHFe/

Keep looking at my Instagram for new fun and challenging exercises! 

@thea_nolan 

⬆️Caity getting her lift on, those shoulders and biceps are looking toned!!!!! 

Workout of the week: Christmas Countdown

Try this total body workout almost anywhere. Take it while your traveling during the holidays and make sure you keep up your workout routine during these tempting upcoming holiday weeks. 

Total Body Workout: 8 Days Till Christmas Countdown 

8 squat jumps for height

7 burpees 

6 sit ups

5 push-ups 

4 lateral (side lunges)

3 squat jumps for distance 

2 lunge jumps

1 minute plank 

Repeat 7 more times for a total of 8 rounds

Burpee Sprint Workout

It's nice out, so why not go to your local basketball court today for your cardio.

The workout:

5 Burpees 

1 sprint (full court sprint and back)

*Complete 5 Burpees and 1 sprint every minute for 20 minutes

* The "left over" time in that minute is rest. 

**** If you complete 5 Burpees and a sprint in 40 seconds that's means the remaining 20 seconds in that minute will be used to rest. Once the next minute begins, you start again.

* Complete for 20 minutes 

National Running Day

Why do you run?

Get outside, get some fresh air, get your heart pumping, and feel free! Go for a run today!


I run...
to feel free
to clear my mind
to turn off the noise
to explore the city
to move my legs
to chat with friends
to train for speed
to feel alive

Workout of The Day: Total Body Circuit

Are you in need of a good butt kicking? I just got a good sweat in and I think you should TRY THIS ONE.

10 pushups 10 sit ups 5 rounds
10 pull ups 10 box jumps 5 rounds
10 squats 10 double unders 5 rounds
10 shoulder press 10 burpees 5 rounds
1 mile run
500 meter row

I did my workout outside, but here are photos for you that want to do this one in a gym:

10 pushups 10 sit ups 5 rounds

A)

B)

A)

B)

10 pull ups 10 box jumps 5 rounds

A)

B)

C)

A)

B)

C)

10 squats 10 double unders(OR 20 JUMP ROPE) 5 rounds

A)

B)

10 shoulder press 10 burpees 5 rounds

A)

B)

A)

B)

C)

D)

E)

F)

1 mile run

500 meter row

A)

B)

Workout of The DAY: Cardio Sprints

I have been doing less and less long cardio sessions, and replacing them with intervals or sprints. Studies show that intervals burn more calories in less time, and also help maintain muscle. SIGN ME UP!

 

Here is workout you can modify for your gym! Try it out, and tell me what you think

 

3 minutes elliptical MODERATE pace

1 minute rower FAST pace

Repeat 4 more times (total 20 minutes)

Photo credits: Mike Byerly Photography, MUA: Amanda Kroon, Outfit: Lorna Jane

Bike To Fit

Tired of the same old cardio routine at the gym? Do you usually run, or do the elliptical? Don't be scared of the bike! Try this for a semi-quick, yet effective bike workout!

Bike To Fit (ON A SPIN BIKE)

Bike 5 minutes at an easy/moderate speed with light resistance

1. Bike 1 minute with the resistance cranked up
2. Bike 1 minute FAST with the resistance light
3. Bike 2 minutes slow with the resistance light
Repeat 10 times for a 35 minute cardio workout

Workout of the Day:Cardio Queen

I get super bored at the gym doing just one thing for an hour. Do you feel the same way? Try this!

15 min Elliptical
15 min Stair master
15 min Crosstrainer
15min Treadmill

(on each machine every 3 minutes increase the speed, incline, or resistance)

Thea's Workout Of The Day: Good Luck Chuck

 I created a little workout for myself post-birthday. I named it Good Luck Chuck, because this workout should be a killer!

Buy in 100 double unders
1 mile run
20 pushups
1000 meter row
20 pull ups
1 mile run
20 push press
1 000 meter row
20 toes to bar
Buy out 100 box jump


I'm in it with you:)

Workout of The Day: Cardio Circuit Craziness

You want to have a seriously hard workout today? Challenge yourself!

1,000 meter row
1 mile run
50 squats
40 mountain climbers
30 med-ball slams
20 pushups
10 burpees

REPEAT 1 MORE TIME!!!!

Workout Of The Day: Squats Galore

Want a fast (seriously less than 6 minutes) workout? Want to workout with no equipment? You're in luck!

Time to get those legs burnin' and your heart rates up!

Make sure you warm up and are ready to roll!

Squats Galore:
30 squats
Run basketball court length and back (or 50 meters)
25 squats
Run basketball court length and back (or 50 meters)
20 squats
Run basketball court length and back (or 50 meters)
15 squats
Run basketball court length and back (or 50 meters)
10 squats
Run basketball court length and back (or 50 meters)
5 squats
Run basketball court length and back (or 50 meters)

Whew! How'd you do?

Workout of The Day: Indoor Triathlon

Need to change up your cardio? Try doing a triathlon at the gym today!

ROW: 1000 METERS
BIKE: 3 MILES
RUN: 1.5 MILES.

Let me know how this goes, and what your time is!

Try it again next week, and see if you can improve your time!