Wedding Countdown Workouts, WOTDs

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My wedding is soon. Like, two weeks from Friday. I've got a post on the back burner about wedding fitness prep and the exercise and diet changes I've been making as the big day approaches, but that technical fabulousness is for another day.

The jist of the workout goals are:

• Long runs / Spinning / intense cardio 2 days/week
• Bodypump / Full body weights 2 days/week
• Core Toning / Pilates 2 days/week with 30 minutes cardio built in around it
• Single out and hit my shoulders, biceps, triceps, and abs at least 2 times / week in addition to the full body weights

Thursday: Bodypump
I've been keeping track of my weights in order to ensure I'm either hitting my muscles with the same amount (if last time was challenging) or increase the amount (if last time was easy or just alright). As a result, I've been really loading on the kgs, which means more muscle and more calories burned. #winning

Apparently my photog skills are declining. No face in this shot. Oops.

Friday: 20 Minute Interval Run  Shoulders, Abs on Weight Machines
I did this interval run and loved it. It's pretty short but really burns a lot of calories and leaves me with a real "clean burn" feeling.

After my run, I did my shoulder burn out routine and then did my abs on a few weight machines. I added in a few other weight lifting exercises that my fiance talked me into doing, so by the end of my lifting, I'd burned 244 calories (run not included). 

I don't know why I even track weight lifting calories - they are always so low.

Saturday: 60 Minute Spin Class
We have to show up at least 30 minutes early for class to sign up on Saturday mornings, because it gets really packed. So, we also added in about 20 minutes of walking/running.

This was also my first weight class with NO Explode and let me say, I was EXPLODING with power during these 60 minutes. I kept pushing myself to bike harder and harder and ended up with one of my highest spin class calorie burns. #winning

Sunday: Rest / 4 Mile Walk
When we woke up on Sunday, my fiance and I both felt physically exhausted. So, we skipped Sunday Morning Bodypump and opted for a long walk with the dog.

Monday: Bodypump
Since I missed Sunday's Bodypump, I went on Monday morning. This was my first Bodypump class with NO Explode, and I was a beast. Also helping: My awesome new Montrail shoes. So flashy. How can you not lift more weight?

You're sexy and you know it (sung to my shoes).

Tuesday: 20 Minute Run + 60 Minute Pilates + Shoulder Burn Out Routine
I was still so excited about my new shoes that I decided to hit the treadmill for 20 minutes on Tuesday morning to try them out a bit. 

My dog is trying to photobomb this pic.

Then, after my Pilates class, I did my good old trusty shoulder burn out routine (by that, I mean the routine I've been doing for only two months). My favorite thing about doing a shoulder burn out routine after Pilates is that the studio is empty!

I love an empty studio.

Wednesday: 15 Minute Run to Class, Mercury Method "Control" Class, 15 Minute Run home

I woke up at the butt crack of dawn (okay, 5:20, sun was barely up, still early) and ran to The Mercury Method for yet another workout in 97+ degrees. On my run home, I saw this fun chalk drawing in the street.

See the tips of my shoes? I'm headed toward fun!

Absent Minded Professor - WOTDs

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At my gym, there are lockers with keypads you can use to lock them. This means I can no longer just search for my lock and know that my stuff is inside... because all the locks look the same.

Earlier this week, I totally effed up and forgot where my stuff was. I mean, they all look the same. I had to get someone to let me into like five different lockers before we found my stuff. Pretty sure she thought I was some kind of gym locker bandit. 

Now, I have to resort to things like taking a picture on my phone of my locker number, or writing it in pen on my hand. Actually, the above picture is from when I signed up for a spinning bike and thought I'd forget what my number was. 

This is the story of my life... complicated theories? Got it down pat. Logic games? Nail it. Remembering a simple number? Impossible.

Wearing the same pants over and over? Check. Okay, no, I don't wear these Ellie camo workout capris every day... but I have worn them twice this week and taken a picture in almost the exact same pose. Time to throw those babies in the wash...

And finally, an awful "I just woke up, why the eff am I at the gym?" picture. This is real life, folks. Also, I was terribly pale in that picture. Don't worry. The situation has been remedied.

WORKOUTS OF THE WEEK:

Wednesday: Juice Cleanse, No Workout

Thursday: Juice Cleanse, No Workout

Friday: First day off Juice Cleanse, No Workout

Saturday: 20 Min Ab Work, Spin Class

Sunday: CXWORX (Ab Class)

Monday: Body By Science, Muscle Definition Weights Class

Tuesday: Pilates

Wednesday: 4 Mile Interval Run

I've put together a pretty awesome plan for the next few weeks. If you haven't noticed, I'm a huge planner, especially when it comes to food, workouts, and travel. Here's a sneak peak of what the tentative exercise regimen will be: Weights, Resistance, Cardio, Weights, Resistance, Cardio, Weights. 

Cardio Mash Up Workout - Free Workout Printable - Burn 600 Calories

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If you're like me, you get bored. Sure, you could probably stay on that elliptical for longer -- if you wanted to. But you don't. And you get bored. So you leave.

Nevermore, my friends. This is the ultimate workout for people with exercise A.D.D. You won't have to be on any machine for longer than 15 minutes, and you won't have to do a single thing for longer than 5. You can do anything for just 5 minutes, right?

This workout specifies which machine to be on and breaks each 15 minute machine segment (treadmill, stair master, elliptical, bike) into 5 minute chunks. Try not to take breaks in between machines, other than a very short stretch if you're feeling too tight or a sip of water.

Before I give you the workout, here are a few additional tips:

• Be honest with yourself: focus on the perceived exertion/difficulty level. If the workout specifies that you should be pushing yourself to about 90%-100%, then force yourself to work that hard.
• Don't stress the hard parts: Each 15-minute segment starts out moderately difficult and ramps up, ending with the most difficult part of that segment. Don't worry - just keep in mind that, as soon as you get off that machine and start on another, it'll start over again and things will get easier (at least for a few minutes!).
• Mind the order: If you can't manage to do these segments in the specified order, it is okay to change the order up. That said, it is designed this way for safety, to protect you from mistakes and joint damage that can result from fatigue, so keep that in mind.

Without further delay, here's your workout! Click on the image to enlarge and print!

Click the workout to enlarge and print

Kanye's... or Carly's Comprehensive Workout Plan (And How To Build Your Own)

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Many of you have written in asking for my workout plan. Since it was part of my New Years Resolution to actually write out my plan and stick to it, I created a spreadsheet document that includes my workouts. Thus, I'm able to finally share with you a consistent plan!

Workout Schedule - Click image to enlarge.

Here are a few notes for those of you who are either trying to understand this plan or just plain copy it!

• Choice Days: These are days that I build into my workout routine for two reasons. First, so that I am able to try new things, challenge my body, and keep things fresh. Second, so that I am able to build in optional skip days (See Next Bullet Point). What is a Choice Day, you might ask? On Choice Days, I can do anything. In this workout plan, I've given myself a few workout "suggestions," so that I don't have to think or plan too much... but if I suddenly have the urge to take a boxing class, go on a run, or do yoga, I will absolutely go for it and change things up.
• Skip Days: During any given week, I can only skip one or two of these Choice Days. I aim to only skip one, but depending on how hard I've been pushing it, sometimes my body needs a bit more time to heal. Thus, out of the three Choice Days I build into my week, I try to skip only one, but sometimes two.

The workouts themselves:

• Full Body Blast: This is a 30-minute exercise class at my gym that combines cardio with a weighted bar. If you're trying to follow this plan, but do not have a similar class at your gym, try this 25 Minute Full Body Workout with Light Weights.
• Spinning: This is a 50-minute exercise class at my gym that uses spinning bikes to challenge your muscles and amp up your heart rate. If you can't find a spinning class near you, try the bike version of this Megan Fox butt workout, and try to go through the entire workout twice within 50 minutes two an hour.
• Bodypump: This is a 60-minute exercise class at my gym that uses moderate weights with high reps, isolating one or two body parts for each song or "track." If you can't find a Bodypump class, I would suggest combining this 25 Minute Full Body Workout, this 10 Minute Full Body Workout, and this 10 Minute Abs Workout.
• CXWORX: This is a 30-minute exercise class at my gym that focuses entirely on your core (not only abs, but also back and upper legs). If you're looking for something to do that can simulate this class, there are a few options. First if you have Ab Ripper X (from P90X Series) or Core Cardio (from Insanity Series), you can substitute with those. Otherwise, try this Ab Workout.
• Body By Science: This is the Holy Grail of workouts. There is no replacement, but it's fairly easy to learn. Read about it here.
• Pilates & Yoga: These are classes at my gym, and I use them almost interchangeably  They are definitely different, but their benefits for me are very similar. They focus on lengthening and strengthening your muscles (whereas a lot of weight lifting will shorten and strengthen). In addition, they help me stretch out and find some mental peace. You can typically find Yoga and Pilates classes online or via your TV provider, but here is a link you can use for free Yoga workouts.
• Stairmaster Workout: On my Stairmaster days, I use this Stairmaster Sprint Workout.
• Cardio Mash Up: On my Cardio Mash Up days, I start with the most difficult cardio machine and work my way down, switching machines every 15 minutes. So, I start on the Treadmill for 15 minutes, alternating as I please between sprints and slow jogs. Then, I switch to the Stairmaster and try to build up my pace steadily on there for 15 minutes. Then, I switch to an Elliptical machine and try to go at a solid but steady pace for 15 minutes. Last, I switch to a bike and move at a fast pace for 15 minutes.

I would encourage those of you who are interested in doing something similar to take this template and adjust it to meet your own needs. Here are my rules of thumb for creating your own workout schedule:

• Give yourself some Choice Days! You need to be able to change it up and surprise your body or you won't continue to see the great results you want!
• Take a skip day! It's good for you - I promise!
• Include the following: At least one pure weights day, at least one pure cardio day (I have two), and at least two days of mixed weights and cardio (I have three). Also, try to add at least one day for heavy stretching per week. I occasionally skip this day (bad Carly!), so try to do better than I do!

Looking for additional resources? Check out my fitness page! And don't forget that no fitness plan is complete without a healthy nutrition plan - you can eat through any workout you do if you're not careful!

Fitness Monday, A Week in Workouts, and Free Workouts

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Happy Monday!

Time for another workout weigh in -- no, you don't have to actually weigh yourself. We're weighing our determination, dedication, and willpower here. First, before you look at what you did, you've got to nail down what you needed. What is involved in fitness? Let's compare notes...

A successful week in workouts should hit most of these aspects of fitness. I don't say all because I recognize that there are a lot of things to incorporate and there's a chance you're hitting them overall but not everything in one week. A good goal to shoot for would be hitting all of these aspects at least once every two weeks.

I usually give you guys a list of workouts, but this time I'm going to match them with what aspects of fitness they're successfully working on!

A Week in Workouts:

Monday: Skip

Tuesday: 1 Hour Boot Camp (Cardio Weights Circuits)

Strength, Cardiovascular Capacity, Speed, Good Coordination, Power, Agility

Wednesday: Yoga

Flexibility, Balance, Power, Agility

Thursday: 1 hour Elliptical

Cardiovascular Capacity, Speed

Friday: 1 Hour Boot Camp ("Butts and Guts, Cardio Weights Circuits)

Strength, Cardiovascular Capacity, Speed, Good Coordination, Power, Agility

Saturday: 45 Minute Stairmaster Sprint

Cardiovascular Capacity, Speed

Sunday: Body By Science (Weight Lifting) and 15 minute Bike

Strength, Power

Monday: Stairmaster, 30 Minute Abs

Cardiovascular Capacity, Speed, Power

Workout Resources By Type

So, how are you doing with hitting all of those aspects of fitness? If you're looking for some more ways to ring in, here's a list of free workouts broken down in those categories!

Strength

25 Minute Whole Body Workout 

15-30 Min Cardio Boxing Workout

10 Minute Abs

Speed

10 Min Tabata Full Body Workout

26 Min Stairmaster Sprint (Fat Burning Low Impact Workout)

15-30 Min Cardio Boxing Workout

Cardiovascular Capacity

10 Min Tabata Full Body Workout

26 Min Stairmaster Sprint (Fat Burning Low Impact Workout)

15-30 Min Cardio Boxing Workout

40 Min to Megan Fox's Butt - Bike/Elliptical/Treadmill Workout

30 or 60 Min Cardio Circuit Workout for TV Shows (Workout while watching TV)

Good Coordination

15-30 Min Cardio Boxing Workout

Flexibility

YogaTailor

Muscular Endurance

10 Min Tabata Full Body Workout

40 Min to Megan Fox's Butt - Bike/Elliptical/Treadmill Workout

30 or 60 Min Cardio Circuit Workout for TV Shows (Workout while watching TV)

Agility

15-30 Min Cardio Boxing Workout

10 Minute Abs

Power

10 Min Tabata Full Body Workout

25 Minute Whole Body Workout 

26 Min Stairmaster Sprint (Fat Burning Low Impact Workout)

15-30 Min Cardio Boxing Workout

10 Minute Abs

Balance

15-30 Min Cardio Boxing Workout

10 Minute Abs

Workout Inspiration:

Because a good workout post can never end without a few bits of inspiration!

Img Credits: (1) (2) (3) (4)

Question of the Day:

• Which of the 9 aspects of fitness do you most OFTEN get? 
• Which do you get the LEAST often?

The Olympic Challenge - Exercise While You Watch the Olympics

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I'm a big fan of multi-tasking. I love hopping on the stationary bike with a good book... ellipticising with an episode or two of Friends or Keeping Up With The Kardashians... and doing ab exercises while watching an episode of Girls or Weeds. I'm also known to workout all the time while watching any TV show. And it always works quite well.

So when I was watching the Olympics last night, it dawned on me that, if I can get a great workout while watching the Kardashians stuff their faces at a fancy restaurant, watching Joey eat pizza, or watching any of the numerous illicit acts in Girls and Weeds, a workout during the Olympics would take the cake. After all, what inspires a workout more than watching the world's top physical specimens compete for gold?

Plus, it gives you an excuse to watch more Olympics. :)


P.S. Don't forget to Pin it, share it, stumble it, and get your friends in on the action!


The Olympic Challenge: If this... then that...
  
If you hear a buzzer.... then do 10 jumping jacks as fast as you can (hurry and get them in so you don't miss anything!).

If someone false starts... then do jumping jacks until they sort out the mess and start the REAL race (and then you'll have to do 10 jumping jacks when you hear the buzzer!).

If an athlete's parents or spouse is shown in the crowd... then do 20 crunches.

If an interviewed athlete mentions their mom... then do 40 crunches.

If the athletes hug each other... then do 10 pushups.

If anybody cries... then do 20 pushups (and shed a tear yourself).

If you see a member of the royal family or any corgis... then do 20 burpees.

If you see anyone you think is hot... jump rope in place for 30 seconds (you might be doing this a lot!).

If the guy/girl you're rooting for wins 3rd place (bronze)... then do high knees for 30 seconds.

If the guy/girl you're rooting for wins 2nd place (silver)... then do frog jumps for 30 seconds.

If the guy/girl you're rooting for wins 1st place (gold)... then do alternating lunges for 30 seconds (and do the next challenge during the playing of the national anthem, if they're from your country, too!).

If you hear your national anthem played... then do a plank for the entire thing!

If the commentator says something stupid or obnoxious... then do alternating switch kicks for 30 seconds.

If someone sets a new world record... then do 20 burpees as fast as you can (hey, someone just set a world record in the Olympics, you can sure as hell do 20 burpees).

If someone sets an Olympic record... then do 10 pushups.

If someone says 'Once in a lifetime'... then do high knees for 30 seconds.

SPECIAL EVENTS: GYMNASTICS

If a gymnast didn't stick the landing... then do 8 tuck jumps.

If someone falls off the balance beam... then do 10 lunges per side (hey, you'd be able to stay on the beam, right?!).

If one of the gymnasts has a wedgie... then do 10 straight footed squats and 10 Plié squats.

SPECIAL EVENTS: SWIMMING

If you see or hear of Michael Phelps... then do 8 tuck jumps (and don't forget... if you think he's hott, you'll have to jump rope in place for another 30 seconds!).

If you see or hear of Ryan Lochte... then do 20 jumping jacks (and don't forget... if you think he's hott, you'll have to jump rope in place for another 30 seconds!).

SPECIAL EVENTS: TRACK AND FIELD

If someone wipes out on the hurdles... then do 8 tuck jumps.

If someone's face looks like it's going to melt off... then do butt kicks for 30 seconds.

If Usain Bolt is mentioned or shown... then do 10 burpees.

http://www.youtube.com/watch?v=c_Dq_NCzj8M

Let's Sweat! (And be accountable for it)

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Let's do this accountability thing, people! It's time to fess up. 

My Week In Workouts
Friday: REST (the entire week before had zero breaks)
Saturday: Interval Run, lots of active outside activities at the beach
Sunday: Body By Science (Weight Lifting for Arms, Legs, Core), Abs at the gym, 20 minute Intervals on Stationary Bike (Revised Megan Fox's Butt Workout)
Monday: 30 Minute Abs Class, 20 Minute Stationary Bike, 15 Minute Stair Master (I did the first half of a Stair Master Sprint workout)
Tuesday: 3.6 Mile Run, Insanity Cardio Abs Video (~20 Minutes)
Wednesday: "Good Morning" Cardio Set x 2, 20 minutes Abs
Thursday: REST

Your Turn!
Leave a comment below - maybe you comment as anonymous, maybe not - but tell us how your workouts were this week! What did you do?

Fitness Ideas?
If you're looking for workout ideas, check out my fitness page, buy some new workout videos, or try one of the following FREE workouts...

•  Cardio - Intervals/Tabata/HIIT
• 25 Minute Whole Body Workout 
• 10 Min Tabata Full Body Workout
• 4 Min Tabata Heartrate Amp Up
• 4 Min Tabata Butt & Thighs (Lunges)
• 4 Min Tabata Butt & Thighs (Squats)
• 4 Min Tabata Arms w Light Weights
• 4 Min Tabata Abs (Planks)
• 4 Min Tabata Abs (Crunches)
• Cardio - Basic
• 26 Min Stairmaster Sprint (Fat Burning Low Impact Workout)
• 15-30 Min Cardio Boxing Workout
• Cardio Boxing Working Free Printable
• 30 or 60 Min Cardio Circuit Workout for TV Shows (Workout while watching TV)
• 40 Min to Megan Fox's Butt - Bike Workout
• 40 Min to Megan Fox's Butt - Elliptical Workout
• 40 Min to Megan Fox's Butt - Treadmill/Running Workout
• Other Workouts
• 6 Workout Ideas For You Today
• Pick Your Workout Based On How Much Time You Have

Question:
So what about you?
How were your workouts this week? (Or what was your favorite?)
Don't forget to stay accountable! :)

Workout FAQ!

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A lot of you have been emailing me with workout related questions. After a few months of this, I've realized that many of these questions are fairly common. While I am totally open to emails of this nature, I figured I'd put out an FAQ document that would answer some of these questions for the rest of you... that way, you can get faster answers and hit the gym!

Click here to view the FAQ page. It will be a static page, instead of just a post, to make it easier for me to update with more questions and answers over time.

Some of the questions answered in that FAQ are:

• How many calories do I need to burn with exercise?
• Do I need to workout every day?
• How much exercise should I do? What kinds?
• What is strength training?
• How often should I strength train?
• How much cardio should I do?
• How can I get cardio?
• Do I need to do Cardio on the days I strength train?
• What is HIIT?
• What are Tabatas?
• What are some fun ways to get cardio workouts?
• How often do I need to stretch?
• What music do you listen to?

Check it out and feel free to comment here with additional questions or email me!Check it out and feel free to comment here with additional questions or email me!

6 Workouts You Could Do Today: Fitness Inspiration

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Have you been perusing Pinterest all week for some fitness motivation... but are still finding your butt sitting on the couch? Quit it with the excuses, already! Here are 6 workouts you should do today...

P.S. Don't have much time? Pick your workouts based on how much time you have, here!

Go On A Run

"That's not sweat. It's your fat cells crying!" 

The trail by my parents' house really does have a sign that says that. I'm pretty sure it's an old one from some high school cross country meet... but it's a darn good sign to see mid-run! 

To make things more fun, try making your run into a game using intervals. Either download or stream these workout playlists, which will time out Tabata-style intervals for you (sprint for 20 seconds, walk or stand for 10) or use the scenery to make it happen. The above picture is taken on a trail that has both shady and sunny spots - I make it a point to always sprint through any parts of the trail that are shaded. You can also incorporate high knees and butt kicks, using the same methods!

Get Insane With Insanity

Did I mention I'm an Insanity fan? Shaun T of Beachbody's Insanity series is a goofy, hilarious guy who somehow gets away with bossing me around for an hour at a time!

Check out the Insanity Series for more information.

Not ready to shell out the dough for Insanity? Try this HIIT workout, which works off of a very similar method.

Watch TV... On The Elliptical

Yes, that is Courtney from The Bachelor. After all, what's better to get you fired up than a crazy bimbo who's trying to steal Ben's sanity? Whether you're a Courtney fan or not, scheduling an entire hour (or more!) on the elliptical will help you get the cardio you need!
Try out Megan Fox's interval workout, amended for the elliptical, here!

Hang Out With Jillian

I have periodic dates with Jillian Michaels. See the candles glowing in the above picture? Yeah, that happens. I set up some candles, place a fan to blow perfectly in my face, lay out a mat and do her workout. It's like a date with fitness. What could be better?

Check out Jillian's videos:
No More Trouble Zones (pictured above), which incorporates light weights and tones and lifts what most people consider their "trouble zones," like triceps, inner and outer thighs, glutes, and abs.
Banish Fat Boost Metabolism, which incorporates cardio exercises to ramp up your heart rate, burn fat, and speed up your metabolism.
Don't Want to Wait For Jillian to Come in the Mail?
Try this workout while you're watching TV! Set yourself up the same way... candles, fans, luxury... and your very favorite TV show!

Rip Your Abs

Whether you're using a video like P90X's Ab Ripper X or a good old self-guided ab workout, you really can't go wrong when you get some good ab ripping in. No, I don't mean ripping your muscles--- I mean getting ripped. Don't have a video? Perform sets five and six of this workout for 10 minutes of ab insanity! 

Go On a Bike Ride

If you've got a bike, head out on an adventure. You can bike to work, bike to a friend's house, bike to the beach, bike through the woods... You can head toward a destination or simply ride in a loop, taking in the scenery as you go. Either way, if you can make it about 2 hours, you've burned between 500 and 1,000 calories! Consider downloading an interval app or downloading this music to force yourself to alternate between hard-as-you-can pedaling and coasting! :)

P.S. Don't have much time? Pick your workouts based on how much time you have, here!

FIT | Printable Boxing Workouts

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Last week, I posted a Cardio Boxing Workout. For those of us who are visual and want something prettier, here's a printable for ya! :) There are 3 levels -- Level 1 (Beginner), Level 2 (Intermediate), and Level 3 (Advanced). Click on the image for your level to print -- or use the Print Friendly button up top!

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Fit | Intense Cardio Boxing Circuit

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My girlfriend, Kelsey, introduced me to boxing about a year ago and I've been 'hooked' ever since.  The first time we boxed, I woke up the next morning with a good kind of 'sore' feeling... like when you're 12 years old and spent an entire day tubing with your cousins and your entire body feels totally wired the next day. I just felt solid.

I've been doing this workout once a week for  a month or so and have had great results both physically and mentally (by mentally, I mean that I haven't come to dread the workout and have been able to continue raising the bar quite effectively).  Why am I doing it only once a week? Because my body needs to recover from this workout... and so will yours. Boxing really does a number on your upper body and core in a unique way, so it is important to give your body that rest in between attempts. That said, there is no reason you couldn't combine this with other exercises - in fact, I've been doing just that. I generally follow up on this exercise with a yoga the next day, then finish the week out by alternating cardio, weights, and rest.

I begin the workout with a Tabata circuit for a few reasons. First, it gets me legitimately pumped up. Second, boxing seems much less intimidating after completing a Tabata circuit because I'm too busy thanking-my-lucky-stars that I survived the 4 minute Tabata. Third, Tabata gets your heart "in the mood" to raise and lower quickly, which is exactly what it will be doing as the workout progresses.

****Get the free printables of this workout here!****

Part One: 4 Minute Tabata
Summary: For 4 minutes, alternate between 20 seconds of exercise (pushing yourself to your maximum intensity) and 10 seconds of rest. You will end up doing 8 20-second exercises, going through the list twice.
Note: For a bit more information about Tabata workouts, read this article.

Burpees (Suicide Jumps)
Switch Kicks (Similar to high knees but kicking each time. You should feel a bit like you're in a kicking line, except that, rather than lifting your legs straight up, you can bend your knee a bit to increase your speed).
Jumping Jacks
Jump Rope (I don't actually use a jump rope. Instead, I just mimic the motion).

Part Two: Boxing
Summary: Each round of boxing includes a specified number of body shots, hooks, and upper cuts. You may rest for 10 seconds at a time during the round, if you need to take a break between each set of punches, but try to complete each set of punches as quickly as possible. In between rounds, complete 2 minutes of moderate cardio activity (treadmill, elliptical, jumping jacks, etc).
Note: For this part of the exercise, you will be alternating between the prescribed boxing moves and any cardio workout. I typically jump on an elliptical or treadmill, but doing jumping jacks, for example, would also work. The idea is to allow your heartrate to slow down (but only slightly) by doing a moderate cardio exercise.

Round One:
Beginner:
    Body Shots 30 punches per arm (60 total)
    Hooks 30 punches per arm (60 total)
    Upper Cuts 30 punches per arm (60 total)
    2 minutes moderate cardio
Intermediate:  
    Body Shots 50 punches per arm (100 total)
    Hooks 50 punches per arm (100 total)
    Upper Cuts 50 punches per arm (100 total)
    2 minutes moderate cardio
Advanced:
    Body Shots 60 punches per arm (120 total)
    Hooks 60 punches per arm (120 total)
    Upper Cuts 60 punches per arm (120 total)
    2 minutes moderate cardio

Round Two:
Beginner:
    Body Shots 40 punches per arm (80 total)
    Hooks 40 punches per arm (80 total)
    Upper Cuts 40 punches per arm (80 total)
    2 minutes moderate cardio Intermediate:  
    Body Shots 60 punches per arm (120 total)
    Hooks 60 punches per arm (120 total)
    Upper Cuts 60 punches per arm (120 total)
    2 minutes moderate cardio
Advanced:
    Body Shots 80 punches per arm (160 total)
    Hooks 80 punches per arm (160 total)
    Upper Cuts 80 punches per arm (160 total)
    2 minutes moderate cardio


Round Three:
Beginner:
    Body Shots 50 punches per arm (100 total)
    Hooks 50 punches per arm (100 total)
    Upper Cuts 50 punches per arm (100 total)
    2 minutes moderate cardio Intermediate:  
    Body Shots 70 punches per arm (140 total)
    Hooks 70 punches per arm (140 total)
    Upper Cuts 70 punches per arm (140 total)
    2 minutes moderate cardio
Advanced:
    Body Shots 100 punches per arm (200 total)
    Hooks 100 punches per arm (200 total)
    Upper Cuts 100 punches per arm (200 total)
    2 minutes moderate cardio


****Get the free printables of this workout here!****

Fit | 8 Tips For Effective Workouts

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Raise your (figurative) hand if you either made a new years resolution to get in shape or know someone else who did! If you've made it this far, you've (almost) gotten through the month. But now comes the hard part. Most people who make those resolutions fail as the calendar changes from January to February. Not for you. No, sir (or ma'am).

You might already be meeting your nutrition goals [hmm, maybe by downloading the Fitness and Nutrition Plan (Free Printable)], but there's a lot to be said for whether you'll be able to meet your workout goals.

Here are 8 tips to keep your workouts effective and fun to avoid losing your enthusiasm for working out (because, let's be honest, it can be boring or dreadful if you're not doing it right).

1. Jump Rope.
   Invest $3.99 in a standard issue jump rope and jump rope during commercial breaks. Make sure there aren’t any breakables in the way…
2. Make it a date.
   Work out with someone! It can be the same person every time… or you can have a Monday workout buddy at the Gym, a Wednesday workout buddy to meet for yoga, and a Saturday workout buddy to go for a run… Just make a date with a girlfriend or buddy and commit to it. It’s harder to skip a workout when you know there’s someone waiting for you.
3. Be high maintenance.
   Make your environment enjoyable. When I’m doing a workout video like P90X Yoga or Jillian Michaels’ No More Trouble Zones (Weights), I will set up my fan so that it blows perfectly on me, set out a cup of ice cold water with lemons in it, and light a few candles. Yes, seriously.  The fan keeps me cool and precludes massive amounts of sweat from dripping all over; the lemon in my water cuts down on the crap in your mouth while you work out and also encourages me to drink more of it as I work; the candles make the lighting feel softer and makes working out feel like a special occasion. It should!
4. Get a good warm up.
   Despite your instincts, don’t skip your warm up. Don’t “phone it in,” as Jillian Michaels would say, by half-assing it. If you have a stellar warm up and begin your workout on a good level, it sets the tone for the rest of your workout by getting you focused and in the zone. When you’re working out with a friend (see number 2), you might be tempted to half-ass the warm up while you finish talking about what Suzy said at work yesterday or why you think you need new glasses… don’t. Like any good date, you need boundaries. This is one of them. When the workout starts, especially at the beginning, you both get in the zone. That’s not to say that talking is prohibited – it’s not – but make sure your focus is the workout first, talking second.
5. Eat breakfast.
   Really. By doing this, you will see the results of your workouts much faster. It fires up your metabolism at the beginning of the day so that your body begins chomping through those calories starting from the first hour of your day. My philosophy is Breakfast like a King, Lunch like a Peasant, Dinner like a Beggar. That would be an inverse triangle. Consume more calories earlier in the day to get your body in fat-burning mode and keep from getting too hungry later on as a result of lack of calories (how many of you have thought you were doing a good job all day by half starving yourself, only to reach 8pm and suddenly turn into a snack monster?).
6. Confuse yourself.
   Well, your muscles, that is. Don’t do the same workout every day. Include various types of exercise. Include cardiointerval training, weight training, and yoga.  Stick in a day of boxing here and there.
7. Get hyped 
   ...for your workouts by doing a 4 minute Tabata workout before you begin. This high-intensity workout leaves you full of energy and ready to attack your next workout.
8. Watch T.V....but not from the couch! Try this cardio circuit while watching a T.V. show to keep it fun and get in a good workout while watching your favorite show.

FIT | Workout while Watching TV (or Revenge)

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NOTE: This workout will work for any television show :)

I blame two people for my addiction to the ridiculous television show "Revenge." They know who they are. The show is an hour long... or 44 minutes long sans-commercials. If you're watching it on ABC's website, you're probably running at about 50 minutes with the random commercials and occasional heart-attack-inducing "Buffering 66%" message.  Instead of sitting on your hiney the whole time, use the time to get in a good workout!

Each time the show comes on, complete 2 minutes of specified cardio exercises at medium-high intensity. Then, rest for 30 seconds before completing the last exercise until the commercial break begins.
The moment the commercial break begins, complete the specified number of reps of the high intensity exercise, then rest (or grab water) until the show returns and your next segment begins!

(Click to enlarge. Right click and "Save Image" to download.

Use "Print Friendly" button above to print the entire post.)

Tips:

• What are Frog Jumps? Jumping forward and backward in a squat position.
• What are Burpees? Suicide Jumps (or google it).
• Don't have a timer? Count to 60.
• Go through each segment twice before moving on to the next segment.
• If you're impatient like me and will be watching without commercials, complete your commercial exercise and then rest for 1 minute.
• If you'll be fast forwarding through commercials, wait to fast forward until after you've completed your commercial exercise (Burpees or  Switch Kicks). By doing it this way, you'll be going straight from medium to high intensity workouts instead of taking a rest before your high intensity commercial workout. This will keep your high intensity exercises more challenging.
•  If you reach the end of the workout before the show ends, relax and enjoy the ending!

Want the text version?...
Segment 1 (Run through 2x):

When the episode returns:
1 minute Jump Rope (Medium-high intensity)
1 minute High Knees (Medium-high intensity)
30 second rest
Jumping Jacks until commercial break begins (Medium intensity)
As soon as commercial break begins:
50 Burpees, then rest (or grab water) until show returns (High intensity)
**Repeat Segment 1 when show returns**

Segment 2 (Run through 2x):
When the episode returns:
1 minute Lunges (left leg) (Medium-high intensity)
1 minute Lunges (right leg)  (Medium-high intensity)
30 second rest
Hold a squat until commercial break begins (Medium intensity)
As soon as commercial break begins:
50 Burpees, then rest (or grab water) until show returns (High intensity)

Segment 3 (Run through 2x):
When the episode returns:
1 minute Frog Jumps (jumping forward and backward in a squat position) (Medium-high intensity)
1 minute Jumping Jacks(Medium-high intensity)
30 second rest
Jump Rope until commercial break begins (Medium intensity)
As soon as the commercial break begins:
100 Switch Kicks (50 each leg), then rest (or grab water) until show returns (High intensity)

We Can Work It Out

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Disclaimer:  This is a workout-related post... and, I know, not everyone wants to listen to the Fitness Field Marshall.  If that doesn't pique your interest, don't cry.  I still love you.  Just for you, I'll be back later with some more love.

When I first got really into fitness, I often search the net for other workout schedules to learn from or try.  Actually, I still do that fairly regularly, just to keep it fresh and confuse my body.  Because that's fun.  

Kanye's Carly's Workout Plan:

    (Source)

Breakdown:

Cardio:
5 mile run
15 min Jump Rope
60 min Elliptical
Insanity Pure Cardio

Weights:
Jillian Michaels (No More Trouble Zones)
Weights Class

Abs: 
Jillian Michaels (No More Trouble Zones)
Ab Ripper X
Insanity Abs

Review:


Okay, good things about this schedule: Good mix of cardio and weights.  I've learned that too much cardio without enough weights gives very temporary physical results without adding much actual fitness to your body.  It is also really hard on my body joint-wise and muscle-wise and I end up with sore knees or shin splints.  Let's not grind our bones into the ground, shall we?  Similarly, too much weights without enough cardio might make us physically strong, but without cardio we can't see those muscles as well.

Bad things about this schedule:  No stretch day.  Other than my cool down stretches and the 15 minute post-weights class stretch, I didn't have an opportunity to really stretch my muscles.  No Yoga.  No Stretch X.  The result?  I'm sore.  It's not horrible, no -- and sometimes, to be honest, I like feeling a little sore because it reminds me that I really worked out hard.  But the soreness is not necessary - it just adds the mental comfort of knowing you kicked your own hiney.  I much prefer to stick in one day a week devoted to really stretching my muscles (like P90X Yoga).  I find that I'm able to perform better because my muscles stay feeling fresh.  That means my runs get longer and my weights days are more intense.  So, taking that day to rejuvenate is worth it by the end of the week.

Moving forward:  I'm planning to... (1) add a stretch day next week, (2) get some new workout music, and (3) substitute a long bike ride in place of what would be a run in order to change it up, surprise my muscles, and get a good cardio workout in without pounding the pavement.

Mantra:
Someone busier than you is running right now.

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