Friday, August 16, 2013

Breakin' a Sweat: 15-Minute At-Home Workout!

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Hey guys! I'm back!

Sometimes you just can't make it to the gym! Today, I bring you an at-home workout based off the principles of my class Uplifting-Strength that requires only yourself (and maybe a mat). In 15 minutes, you'll challenge your overall strength, improve your cardiovascular capacity, tone and tighten your core, and hopefully have a little fun too!

Keep in mind that this is meant to be challenging, so do as much as you can and rest as needed! Try to count how many reps you complete during each exercise and write them down; your goal the next time you do this workout is to meet or beat those reps. That way, you hold yourself accountable and can track your progress.

Set the timer on your iPhone and get ready to sweat!

MINUTES 0:00-2:30:
30 seconds each of jumping jacks, walk the plank, mountain climbers, lizard lunges and plank to down dog -

Walk the plank: Start from a standing position, bend your knees and hips to reach down to the floor. Walk your hands forward (4 steps) until you are in plank position (or the top of a push-up). Reverse the movement, walking your hands back to your feet, and stand up.

Mountain climbers: Staying in plank position, quickly pull one knee into your chest, switching feet simultaneously, if possible. Go more slowly if you need to, and keep your hips down, in line with your shoulders.

Lizard lunges: Holding plank position, take your right foot forward and place it right outside your right hand, flat on the floor. Feel a stretch in your right outer hip and the front of your left thigh. Keeping your hands down, take your right foot back and switch sides.

Plank to down dog: Start in a plank position, which looks like the top of a push-up. Align your shoulders over your wrists, pull your abs in tightly and keep your legs straight. Press your hips up and back so that you move into an upside-down V shape, down dog. Move back and forth from plank to down dog. Warms up your shoulders, core and hamstrings.

MINUTES 2:30 - 10:00:
1 minute each of the following exercises, in order - 

Body weight squats: (hands in front for balance or behind head (prisoner squats) to make it more difficult) Keeping your abs pulled in tight and your spine tall, sit your hips back as if you are sitting in a chair. Press your hips forward and stand up. Targets your glutes, legs and core.

Push-ups: Do an old fashioned push-up, balancing on your feet as long as you can but dropping down to your knees when necessary. Targets your chest, shoulders and triceps.

Alternating reverse lunges: Step backward into a lunge, bending both knees deeply. Use the same arm options as for squats. Targets your glutes, legs and core.

Tricep dips: Sit on your butt with your legs in front of you, knees bent and heels on the floor. Place your hands on the floor behind your hips, fingers facing forward (you can also do this off of a chair or step). Bend and extend your elbows to lift yourself toward and then away from the floor. Targets your triceps and shoulders.

Alternating side lunges: Stand with your feet facing forward, take a big step to the right, bending the right knee deeply while you keep the left leg straight. Push off the right leg to come back to start, before switching sides. Clasp your hands in front of your chest for balance. Be sure to keep your back flat and stick your butt out when you lunge. Targets your glutes and legs, especially inner and outer thighs.

Plank up downs: Take a plank position and transition down to your elbows one at a time by picking up your hand and placing your elbow down. Once in an elbow plank, pick up one arm at a time and transition to your hands. Try on your feet as long as you can, before switching to your knees. Keep your hips in line with your shoulders and try not to let them sag or pop up. Targets your core as well as your shoulders.

3 way forearm plank: For minutes 8:30-10:00, spend 30 seconds each in a side forearm plank, regular forearm plank and then the a forearm plank on the other side. Try not to drop to your knees and transition seamlessly from one position to the next.

MINUTES 10:00-14:00:
Tabata intervals - a cardio scorcher!

For 8 rounds of 30 seconds, you will do 20 seconds of a high intensity activity, followed by 10 seconds of jogging in place. Feel free to pick 2 activities to alternate from the list below OR really push yourself and do the same for the whole 4 minutes! Here are some options:

  • Mountain climbers
  • Burpees
  • Squat jumps
  • Jump switch lunges (lunge, jump and switch legs)
  • Plank jacks (hold a plank as you jump your feet together and apart)
  • High knees (running in place with knees high)
Whatever you pick, it should be intense for the 20 seconds of work, leaving you breathless. This is a major metabolism booster both during and after your exercise session.

MINUTE 14:00-15:00:
Hold a plank!

Be sure to drink lots of water post-workout and fuel up with a good balance of protein and healthy carbs!

And if you haven't already, sign up for your complimentary first time class at Uplift Studios! Just visit our website at www.upliftstudios.comClick on the green "Get Uplifted" button, which will take you to our Mind Body Online portal (even if you have registered for Mind Body with another studio, you will still have to create a unique username and password for Uplift). Fill out the required information, including the payment information. Then click on the "Buy" tab and select the class option for "New to Uplift", which should show as $16 instead of the full price of $32. Then, put the code "UpliftLB" in the promotion box to receive the free class. Once you purchase it, you can then schedule your class. Feel free to use it on any instructor's class in either format. You can email me at with any questions!

Liz Barnet is a Fitness + Food Coach based out of Manhattan. Liz takes fitness and food seriously - it's her life. However she knows not everyone is as pumped as she is to take a spin class before running across town for yoga, or spending all morning at the farmers' market hand-picking the best produce. Liz's specialty is making fitness and food approachable, replicable, and most of all, enjoyable. There is an overflow of information available when it comes to fitness, nutrition, health, and wellness. Eat this (but don't eat that), do this to lose 5 lbs. (but doing this will make you bulky), work out every day (or only once a week). It's no surprise that many people stick with bad habits or jump on the latest bandwagon desperately hoping for results. Liz's no nonsense approach to health leaves little room for confusion or indecision. By clearly outlining your goals, obstacles, tools, and game plan, achieving your healthiest you becomes straightforward and doable. Along the way and with Liz leading you, you may even come to find that you enjoy the journey.

1 comment:

  1. This is really good. But my sister has high blood pressure. Is it good for her?