Push-up for what?

See what I did there?!? Happy Hump day! For today’s #workoutwednesday and #nationalfitnessday I wanted to quickly share this push-up

See what I did there?!? Happy Hump day! For today’s #workoutwednesday and #nationalfitnessday I wanted to quickly share this push-up workout!

Now I have to tell you I dislike push-ups with a passion. They are tough, tough, tough and I just am not naturally good at them. But I decided that I needed to focus on this movement and I literally make myself do them every day. They are a great test of your strength and can help strengthen your entire body. They are essentially a moving plank!

Some notes to keep in mind while you do this:

  1. always keep your shoulders over your wrists
  2. your core should ALWAYS be engaged
  3. your glutes should be engaged as well
  4. use your breath to help you push up and push away the floor
  5. try as many as you can on your toes but drop to assisted if your form starts to go
  6. on the up and downs start in a forearm plank. As you move to the up position replace your elbows with your palms. This will ensure your shoulders stay stacked over your wrists.

Push-up workout


Don’t forget to stretch your chest after this doozy. How did you do?? How else are you celebrating #nationalfitnessday ??

xoxo,

Marilena

It’s been awhile…

since I have shared a workout with you! For today’s #workoutwednesday I am sharing a lower rep workout that you can use to challenge yourself with the weights you choose and give you the time to focus on your form. 

I began this workout with an interval run I had preprogrammed in the Interval Timer app I used in my boot-camp classes.

After the run was completed, I grabbed a heavy and a heavier set of dumbbells so I could switch back and forth depending on the exercise I was completing.I completed each round three times with a 30-60 second rest in between rounds. Try to move from one exercise right in to the next without taking a break. This will keep your heart rate up and keep burning those calories! With each exercise you will see that the rep count is low so use that time to really challenge yourself and focus on your form.

At the end of this workout you should definitely feel it and feel GREAT about leaving it all out on the gym floor!!!

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a few notes:

With your power push ups focus on keeping your core tight as you push through your hands to push off the ground.

For your deadlifts keep a slight bend in your knees and keep your back straight as you lower the weights down along the front of your legs. It is as if you are shaving your legs.

With your triceps extension focus on keeping your elbows glued to the side of your head. You don’t want your elbows facing out you want them facing straight ahead.

For the squat with the bicep curl, keep your knees over your ankles and your chest proud. You can anchor your elbow into your knee as you do the isolated curl.

For my favorite, the man maker, this is an all inclusive move that will really exhaust all that you have left in your tank. With the weights you will fall into a push up (similar to a burpee), do a renegade row on each side, jump your feet in and then push up to a squat, to a curl to an over head press. That is one! Trust me 5 will be enough 🙂 Through out make sure you are keeping your core engaged, knees over your ankles and smile on your face 🙂

Use the reverse lunges with a twist as a chance to actively recover from the full body move of the manmaker, but don’t forget form. In your lunge you want a 90 degree angle in each leg and your front knee over your ankle.

If you ever have any questions on how to complete exercises you can always send me a note! 

Let me know what you think!!!

Keep sweating!

Marilena

Fitness Find – The Challenge Box

Happy FRIDAY!!!!

How was everyone’s week?? I am still in a tug a war battle with inspiration and motivation. Lately it has been a little harder to get the words and ideas in my head onto the computer. I know being sick did not help but it is time to break out of this and get sharing again!! Does this sound familiar to anyone?? How did you get out of it?? I usually leave the questions for the end of the post but it has been on my mind, and obviously left the blog a ghost town for a few weeks! Let me know!!


Now for the real reason I am here! When I received my Fitbit Charge HR for my birthday I was so excited to have a heart rate monitor for my workouts, to see how many steps I actually walk in a day and just to be apart of the fitness technology world! And let me tell you it has not been a disappointment. Continue reading “Fitness Find – The Challenge Box”

Weekly Round Up – 2/16/16

Happy Tuesday! I am finally back from Austin and the house is looking ready for the market. I know my parents are ready to hand over the keys and get it sold!! Now that I am back I am ready to get started on my studies. Yes I said studies! I received my books for my Fitness Nutrition Specialist certification!

Fitness Nutrition Specialty

I also received my January PopSugar Must Have box (a little late) and I am totally excited for everything inside. Everything was just $39.95 and that includes shipping! If you use this code you will receive $5 off your first box!

January Must Have Box

Sydney and I traveled to Austin and she was a doll getting there! (The trip home was a different story :()

Sydney Travel Buddy

One of my birthday gifts was my new Fitbit Charge HR Wireless Activity Wristband
and I. Love. It. I love wearing it now during my workouts. It gives me extra motivation and helps push me to my limits. Although I always try hard in class, this new device helps me get the MOST out of my workouts!

FitBit Work Out Summary
TCX Aftermath

Here is what I read the past couple of weeks…

Vix is the New Target Collaboration

Here is a DIY spray to help clean your yoga mat…keep those germs at bay!

Interesting article on why we need to stop eating tilapia.

We can’t all run around town in Lucas Hugh (althought I wish I could…) so here is a list of budget friendly alternatives for your workouts!

What I Pinned…

The 10 Best Stretches for Better Flexibility

Quinoa Tortillas

Yes, it can be done…here are 6 Variations to Burpees.

This workout doesn’t require any equipment making it a NO EXCUSES workout.

And in case you missed it give this push-up workout a try!

How was your week? Your Valentine’s Day? Have a wonderful Tuesday!!

xoxo,

Marilena

Push-up for what?

See what I did there?!? Happy Hump day! For today’s #workoutwednesday and #nationalfitnessday I wanted to quickly share this push-up Continue reading “Push-up for what?”

#FitFriday – Week 1 of Boot Camp

Hey there! Happy Friday!! The last week of January came and went and with it went our first week of boot camp! Both classes went off without a hitch and my participants KILLED it!!!

As promised I have the two workouts that we did on Monday and Wednesday. Continue reading “#FitFriday – Week 1 of Boot Camp”

Happy Valentine’s Day!!

Yes, you read that right! We are a month out and what better way to help your special someone stay motivated than with a fitness related Valentine’s Day Gift!! We are in the coldest months of the year and it may be easy to fall off the wagon. So if their resolution included getting healthy, fit or becoming more active these items will help remind them to stay motivated and stick to their goals. This list might give you ideas for anyone celebrating their birthday this month too!! (Hint, hint…lol j/k :))


valentinesdaygiftguide2016 Continue reading “Happy Valentine’s Day!!”