Holiday Workouts

Happy holidays! It is Christmas week and I could not be more excited to go to Michigan this weekend to see family and friends! As some of you know, I got my NASM personal training certification this year and am passionate about fitness and teaching others how to work out in order to achieve results. I wanted to share some of my favorite upper and lower body moves along with two core blasts that can be mixed into a longer workout or done separately if you don’t have much time. Make sure to keep prioritizing your health and fitness during the holidays with these quick and easy moves!

Upper body: 10-12 reps, 4 sets

  1. Overhead press: hold a barbell at chest level while standing and push it straight up overhead before returning it down to you chest. Try not to arch your back or lean forward as you extend the barbell.
  2. One-arm row on bench: using a kettlebell start in a split stance with one arm on a bench and your other arm holding a kettlebell. Extend the leg on the side you are holding the kettlebell back behind you. Keep your back flat and pull the kettlebell up towards your body and lower it back down while keeping your shoulder blades low and contracted.
  3. Core 1 (see below)
  4. Push-ups: start in a standard push up position with your back flat and your head in line. Lower down towards the ground until you are just slightly above the ground and drive  back up with a big exhale. Try a couple in a full push-up before dropping onto your knees or putting your arms onto a bench.

Lower body: 10-12 reps, 4 sets

  1. Deadlifts with kettlebell: place a kettlebell on the ground, lowering down to grab it while hinging at the hips and keeping your back straight. Power through your legs to stand up straight with the kettlebell hanging towards the ground. Repeat the motion, slowly lowering down and powering up.
  2. Single leg lunges with barbell: hold a barbell across the top of your shoulders. Lower down into a lunge and come back up with your feet together before stepping forward into a lunge on the other side.
  3. Core 2 (see below)
  4. Mountain climbers: start in a plan position with your back straight and body in line. Draw your leg in towards your chest. As you push it back into the starting position, bring in your other leg. Alternative legs increasing the speed if you are able to.

Core 1:

  1. Forearm plank hold: hold a plank position on your forearms for one minute, keeping your whole body in line. If one minute is too much, hold for 20 seconds and take a 10 second break and repeat three times.
  2. 30 second side plank hold: hold a side plank position on your forearm for 30 seconds, making sure to keep your body in line and not letting your lower body drop down.

Core 2:

  1. Walking plank: start in a push up position with your back straight in a plank. Lower down onto one forearm and then the other. Push up off the first forearm that was lowered back into a fully extended push up position, raising the other arm. Repeat for 30 seconds alternating arms (down, down, up, up pattern).
  2. Russian twist: sit on the ground holding a medicine ball in the middle of your body. Lift your legs slightly off of the ground and begin twisting side to side, ensuring you are fully rotating your body and keeping your core braced inward.

– A – 

Advertisements

Our Fitness Quiz

Hi all! We know everyone loves quizzes so we took one of our own to share with you everything about how we workout and our passion for fitness in general. We have a lot of similarities, but also have some different preferences and favorites that we shared with each other. Let’s get to it!

  1. What’s your favorite type of workout and why?

A: I love strength training, using resistance to train my upper and lower body using both push and pull movements for full-body training. I have totally transformed my mindset from thinking that weight training is only for guys. 😉 I have been able to sculpt many parts of my body that I never made progress on with just cardio training.

M: It is hard to chose between running and barre. I really enjoy running especially when Michigan allows me to do so outside. I love putting on good tunes, forgetting about to-do lists, and breathing in the fresh air. I balance out the cardio from running with barre classes. It is a great way to keep my muscles toned and lean without having to think too much.

  1. What’s your favorite post-workout snack or meal?

A: I workout in the morning before work and enjoy two scrambled eggs right after my workout. A couple of hours later I’ll have a protein bar and an apple to hold me over until lunch.

M: A smoothie! I love making healthy, refreshing smoothies after a sweaty workout. Sometimes it even serves as my workout motivation. I have currently been making a pumpkin smoothie that is delicious, healthy, and festive!

  1. Where do you look for fitness inspiration?

A: I love following people who inspire me on Instagram (check out: @alexia_clark, @mytrainercarmen or @emilyskyefit) and I also read Scottsdale Health, a local magazine that highlights what’s going on in the fitness industry in Scottsdale.

M: I usually go on Pinterest to find workouts when I am in need of inspiration. I pin focused toning workouts such as arms or abs depending on what I am looking to work on that day. Also, I love reading blogs that are focused on healthy living and fitness.

  1. What’s your current fitness goal?

A: My fitness goal is to increase my strength and build lean muscle through strength training. I’m currently working on my squats, and I have most recently hit the 100lb mark! Although that may not be impressive to some, it’s my personal best and I’m proud of it!

M: My current fitness goal is to find a race, possibly a half marathon, to train for in the coming year. I have ran two half marathons as well as 10k’s and 5k’s with my dad. I love having a race scheduled to train for for since it really motivates me and I feel accomplished when I complete it.

  1. What’s your favorite healthy meal?

A: Eggs! I love breakfast and could eat it for any meal. On the weekends I love a good veggie omelet.

M: I love a good chopped salad that is full of protein and veggies, don’t forget the avocado!

  1. How many days a week do you exercise?

A: Usually six days a week. I try to carve out one rest day, but I’m always anxious to get back in the gym. Some days it’s a quick 25 minute workout before work, but it still counts right?!

M: I usually work out five days a week. When I work multiple nights in a row and have to sleep during the day, it can be hard to fit a workout in. I do Pure Barre once or twice a week and run or do a mix of cardio and strength training on the other days. It’s always good to get moving and work up a sweat!

Have a great week!

– A & M –

Drop it Like a Squat

Who loves squatting as much as we do? Okay, so we don’t always love doing them but we absolutely love the results. Squats work the entire lower body, specifically the quads, hamstrings and glutes. There’s many squat variations that are effective for any fitness level. Here are a few of our favorite.

1. Back squats -The main muscle worked in back squats is your quadriceps. Place a barbell across the top of your back with a hip-width stance. Lower down keeping your torso upright and push through your heel to extend back to a standing position.

togetheratheart_squats

2. Jump squats – Jump squats use the same form as a back squat, but the upward (concentric) motion is an explosive upward jump. These can be done with your own body weight or with the TRX.

3. Sumo Squats – Start with a slightly wider than hip-width stance with your feet slightly turned out. Hold a dumbell or kettlebell in both hands slightly above the ground. Lower down keeping your spine neutral and return to standing position. Sumo squats work your inner thigh adductors and challenge your balance.

togetheratheart_squats

4. Globlet squats – Start by holding a kettlebell by the top handle close to your chest. Squat down until your hamstring touches your calves and return to standing position.

5. Squat jacks – Lower into a tradition squat. Jump your legs together and back out while keeping the body lowered into a squat position.

If your new to doing squats or want to focus on your form, it helps to start by using a stability ball up against a wall, sliding it down the wall as you squat. Squats are great to incorporate on leg day or mix into a full body circuit. Let’s squat it out!

– A & M –

Outdoor Circuit Workout

I hope everyone had a relaxing weekend! It’s warming up in Scottsdale, so it was nice to stay cool inside and get some chores done. A few weekends ago I did a fun outdoor circuit workout and I had a blast! There’s so many things outdoors that can be used in place of gym equipment.

I started with some step ups to balance on a park bench with leg lift at the top to get my heart rate up. Next I did some triceps dips on a bike rack. My favorite was doing squat jumps up a flight of stairs, making sure to keep good form. I ended with some jumping jacks and then did a few laps across a bridge near by. I did this circuit three times with 30 seconds spent on each exercise.

It was such a fun way to mix up my workout and be outdoors while working up a sweat. It’s amazing how many things outdoors easily doubled as gym equipment. I encourage you all to try making your own workout outside with your friends, kids or solo. Happy sweating!

– A –

5 Ways to Be More Healthy

Hi everyone! I hope you had a wonderful weekend. Yesterday was Meghan’s birthday so we had a fun FaceTime session to celebrate virtually. I missed being there to celebrate with her.

I wanted to share some tips to be more healthy, as it’s been a big focus of mine lately. I’ve always been relatively healthy, but I’ve become more aware of my health in the past six months and I’ve never looked or felt better! So here are some of the things that have worked for me:

1. Drink lemon water as soon as you wake up: Your body needs hydration after (hopefully) 8 hours of sleep. Lemon water is also linked to weight loss as it awakens your metabolism. I have a big glass with two lemon slices as soon as I finish my workout (before my coffee).

togetheratheart_healthyliving

2. Wear a fitness tracker: There’s something about tracking my steps, heart rate, sleep and calories that make me more responsible and aware of my health and fitness. Before I wore one I had no idea how little I walked during the week (I sit at a desk all day). I wear the Garmin Vivofit 2 that syncs with my heart rate monitor and it beeps when I’ve been sitting too long. Having this reminder during a busy day is key. I try to take two walks, one in the morning and one in the afternoon, which also makes me more productive. What a difference these walks have made!

3. Closely monitor your sugar intake: This is a big one for me. I’ve always been conscious of calories, making sure I’m taking in less or the same amount of calories that I burn in a day. What I wasn’t aware of before was the amount of sugar in some of my lowfat/lowcalorie foods.  I’ve recently learned the importance of scanning nutrition labels for sugars, paying close attention to the first 3-5 ingredients to make sure there are no mentions of sugars. The hard part is that sugars have many names these days, so you can’t just look for the word sugar on your nutrition label. Look for things like high fructose corn syrup, sucrose, fructose, and agave. Let’s just say my pantry has changed quite a bit since I’ve starting scanning for these ingredients.

4. Make easy changes: Try going sans cheese on that Chipotle order or making the switch from sugary coffee creamers to unsweetened almond milk or skim milk in your coffee. It’s crazy how quickly your body gets used to not having these “extras.” I recently made the switch from coffee creamer to unsweetened almond milk. I forgot to bring my almond milk one day to work and needed coffee. I put just a bit of creamer in, and couldn’t stand the taste of the creamer. It is really crazy how quickly your body adjusts and you don’t miss those things that once seemed like a necessity.

5. Build a time to work out into your schedule: Working out has to be a priority and it should be put on the top of the to-do list. Make sure to find a time that works for you in your day and build it in to your schedule just like you would a meeting at work or a doctors appointment. For me I like to knock it out right when I wake up in the morning, so I’ve set an appointment with myself for 5:30am every morning. I’m not going to tell you it’s easy to get out of bed that early, especially to workout. It does make it easier when I tell myself that I can’t miss it, just like I can’t miss that call with my client later in the day.

togetheratheart_healthyliving

I hope these tips are helpful and have gotten you thinking about how you can incorporate some of these into your life. Let’s go kick some butt this week!

– A –

Cycling Craze

Happy happy Monday! We are both very excited to be reunited in Arizona in less than two weeks! One way we stay connected while living so far apart is by trying new workouts and discussing them afterwards. When we were both at MSU (oh the good ol’ days), we loved working out together during the week and really enjoyed cycling. We missed the feeling of both exhirilathon and exhaustion after an intense cycling class so we are back at it! Here is a recap of the classes we have taken in the past couple weeks.

Meg:

I recently joined Lifetime Fitness and am loving the workout classes that I am able to take there including yoga and cycling. There are two different formats of cycling classes that are available: studio cycle and evolution cycle. Studio cycle is a basic cycling class with a variety of music and instruction consisting of hills and sprints. Evolution cycle is upbeat with techno music and plenty of movement in and out of the saddle as well as some added upper body work with push-ups off the bike.

togetheratheart_cycling

I took my parents to their first cycling class a couple weeks ago and after telling me how challenging the class was, they asked to go back this Sunday! I am loving this Sunday ritual since there is no better way to start the week off than with a sweaty cycling class!

togetheratheart_cycling

After completing a  warmup, the instructor (who sits at the front of the room) dives right into class challenging us every minute we are there. Each class is different in terms how many hills and sprints sections there are. Typically the sections correlate with the music and ramp up during the chorus which I love. The class finishes up with a cool-down including some stretching. I am so glad I started cycling again, it is definitely a great workout! togetheratheart_cycling

Amanda: 

I’ve been on quite the workout class kick lately, trying a variety of different classes across the Valley. One of my favorites lately is cycling and I found a great studio in Phoenix that I’ve been frequenting on Thursday nights. I forgot how much of a butt kicker cycling classes are!

The atmosphere is similar to Soul Cycle, with a dark room, loud music and inspiring instructors. The class is 55 minutes and is a variety of hills, sprints, and jumps. The dim lighting and loud music really gets me in the zone and allows me to focus on myself, which I sometimes find hard to do in other class settings.

togetheratheart_cycling

My heart rate is usually around 160 the entire class and I’m drenched in sweat when I leave! On average I spin about 13-14 miles, and I’m constantly pushing myself to add more resistance and go a further distance each week.

I’ve been doing more weight lifting workouts so cycling classes are a great dose of intense cardio that I like to mix in 1-2 times per week. Workouts can’t get boring when you’re changing it up constantly!

We hope you guys have a wonderful week and are able to get some sweaty workouts in as well! Talk to you soon!

– A & M –

Things Making Me Smile This Week

Hello everyone! To brighten up this Monday, I thought I would share some of the things that have made me smile in the past week. Feel free to comment below and let me know some things that are making you happy! 🙂

  • Finishing Up a Good Book-  Yes, it took me WAY too long to read this tiny book. I have been busy starting my new job and usually only read a few pages or a chapter before going to bed some nights. However, I can say that I LOVED this book. It is full of simple tips on how to increase your happiness on a daily basis. I definitely recommend it!

  •  Having a Workout Partner- After joining Lifetime Fitness in January, my mom and I have been working out together a lot more and I couldn’t be happier! It is so much more fun and motivating to workout with someone else. We have been enjoying our fair share of yoga classes lately. Also, I am so proud of my mom for sticking with her fitness goals this year so far, keep it up mom!

  • Spending Time With This Guy- While Nick and I are only an hour apart when he is at school, we don’t see each other during the week and it had been a couple weeks since we spent time together. I was one happy girl when he came home Friday for the weekend. We enjoyed dinner at a new brewery on Friday night with my parents and spent time with his family on Saturday. 
  • New Beauty Products- I made a trip to Ulta on Friday and scored some amazing new beauty products, woo hoo! I have been searching for a good dry shampoo as I admittedly have greasy hair (especially if it’s been over 24 hours since I washed it). This Living Proof dry shampoo is the answer to my hair prayers. I used it this weekend and went over 48 hours without washing my hair! Also, I received a mascara sample with my purchase (brand:it- SUPERHERO) and love that as well. It lengthens my lashes and lasts all day!

  • Vacation Count-Down- I am so excited for our family vacation to Arizona in just 26 days to visit my sister and brother-in-law! Nothing like some relaxing time with my family in warm, sunny weather no less! Hurry up March 25th!
  • New Spring Clothes- With a vacation in my near future and Spring around the corner (hopefully), I have been keeping my eyes open for some cute new clothes. When I was at Target the other day with my mom, I found some patterned, trendy clothes including a dress, kimono, and wider-leg pants (sometimes I am in awe of Target’s clothing section) all for under $25 each. I am ready for some heat! FYI the beach hat pictured below was found in the dollar section for $5! 
  •  Fuller House Release- I was super pumped when I found out that the Full House cast was having a reunion and have been waiting for the end of February when it was set to be released and it is finally here! I am only two episodes in, but certainly feel nostalgic watching it. My sister and I used to watch reruns after school nearly every day and as soon as the episode was over my dad would get home from work. Brings back so many memories and I love the references to the original episodes.Fuller House
  • Adorable Music Videos- I am a total country music lover especially modern country (cue Today’s Country’s Hits Pandora). When I heard “Die a Happy Man” by Thomas Rhett my heart melted. It is such a sweet song and he wrote it for his wife! As soon as I found out the music video was of him and his wife, I knew I needed to watch it ASAP. It was more adorable then I imagined it would be. So I will leave with you with that, feel free to replay as many times as you please (bye bye Monday blues!). die a happy man.jpg

 

Have an amazing week!!!

– M –

Pump Up Your Workout

Happy Monday friends! We hope you enjoyed the weekend (and wonderful weather)! We thought we would start the week off with some workout motivation. Finding inspiration for a workout can be a challenge so we thought we  would share some ab exercises to get you started. We hope you can put these to good use, now get sweating!

1.  Tick Tock Plank (with bosu ball)togetheratheart_abworkout

Start in a plank position with forearms on the middle of the bosu ball. Bring right leg to the side tapping your toes and return to midline. Repeat on the left. That is one rep, complete 15. This exercise can also be done without a bosu ball by placing forearms on the ground.

2. Walk Upstogetheratheart_abworkout

Start lying down with either leg straight up towards the ceiling. Use your hands to walk up your leg crunching your abs and lower back down so hands are at the bottom of the leg. Complete 10 reps with one leg up and 10 with the opposite leg up.

3. Weighted Sit Upstogetheratheart_abworkout

Using a dumbbell weight (I use 10 pounds), start lying on your back with your knees bent, holding the weight with both hands. Assume a sit up position keep weight in front of your chest. Return to lying position. Complete 20 reps.

4. Boat pose crunches togetheratheart_abworkout
This one is for my fellow yogis! After holding the boat pose in yoga last week (killer!) I was inspired to turn the pose into a dynamic exercise. Begin in boat pose (pictured above). Extend your legs keeping your arms out to the sides and allowing your back to drop slightly toward the ground (without touching). Return to boat pose. Complete 15 reps.

5. Plank and twist togetheratheart_abworkout

Start in a plank position with your body in a straight line (make sure your butt is not sticking up or sagging). Bring your leg in towards your head and cross it over slightly to the opposite arm. Do one on each side for one rep. Do 10 reps at a decent pace to increase your heart rate.

6. Bicycles togetheratheart_abworkout

Sit with your weight back so you feel a catch in your abs and lift your feet. Your arms can extend above your head or rest on the ground next to your body for more support. Make big circles with your legs for 25 seconds. Take a few second break and switch the direction of your legs for another 25 seconds.

7. Oblique crunchestogetheratheart_abworkout

Lay on your side with your bottom arm on the ground slightly in front of you and your top arm with your elbow out and hand on your head. Pull your self upward using your oblique so that your legs and elbow come close and then lower back down. Complete 25 reps and switch sides.

8. Pulse ups

Lay on your back with your feet in the air and your legs as straight as possible. Pulse upward lifting your butt in the air, keeping your legs straight without swinging them. I like to pretend there is a wall right behind my legs that I can’t touch to avoid swinging. Do 25 reps.

As always, be sure to listen to your own body and modify as needed. What are some of your favorite go-to moves? We would love to hear from you! Have a great week, talk to you soon!

– A & M –

 

 

Staying Healthy While Working

Happy Monday my friends! Since we have been talking a lot about fitness and motivation in the new year, I wanted to keep the momentum going and share some tips on how to stay healthy while you are at work. As a nurse, I totally understand how challenging it can be to eat healthy, get enough rest, and fit exercise in with a busy schedule. I hope these tips help you to keep reaching your goals in 2016!

Lately, I have been utilizing my Fitbit to help me track some of these things as I aim to start 2016 on a healthy note. I have been tracking my sleep almost every night which helps me get to bed earlier as I set a goal of eight hours of sleep each night on my Fitbit. I also track my water intake daily. My goal is 64 ounces of water everyday which is a little hard to reach, but definitely a good goal. Lastly, I track my workouts on my Fitbit and I set my goal to working out five days a week. Setting goals and tracking my progress definitely helps me keep track of my health. There are so many different apps and fitness trackers out there now which is great! Now lets get to some tips shall we…

 togetheratheart_healthyatwork 

Healthy Eating

  • Pack your own food- It can be easy to not pack your own food and settle for buying something at your work’s cafeteria or a local fast food restaurant. However, even some of the sandwiches and salads offered at the cafeteria at my work are packed with unnecessary fat and carbs. It is important to know what you are putting in your body and packing your own lunch can help with this. Some of my favorite lunches to bring to work include a chicken salad sandwich or a salad packed with veggies and either salmon or chicken.
  • Eat small snacks throughout the day- To help keep your energy up and increase your metabolism, eating snacks throughout the day is key as long as they are healthy. For example, the other day at work I had a banana for my first snack a few hours into my shift, my lunch mid-shift, and then I had chocolate almond milk for my last snack. Some nutritious snack examples are yogurt with fruit, almonds, or a nutrition bar.
  • Stay hydrated!- I don’t know about you guys, but I feel 100 times better when I drink water throughout the day. I bring a reusable water bottle or cup to work and keep it filled so I can grab a drink whenever possible. Buying some cute water bottles definitely helped to motivate me to increase my water intake.

 

    Sleep

    • Get to bed early enough- Aiming to get 7-9 hours of sleep a night is important so you can feel energized for your day of work. With so many distractions, it can challenging to get to sleep at a decent time. Working twelve hour shifts, I don’t get home until about eight o’clock which doesn’t give me much time to eat and unwind for the night. I try to get into bed 15 minutes to a half hour before I want to be sleeping so I can relax a little bit first (I usually read a chapter or yes you caught me, browse social media). The Fitbit tracker shows how long it takes you to fall asleep (usually 7 minutes for me) as well as how many times you were restless during the night which takes away from the amount of sleep you actually got. It can be kind of daunting to track your sleep, but it definitely helps me realize how much I actually get!

    Exercise

    • Plan your workouts- Planning your exercise schedule ahead of time helps to eliminate excuses (i.e. too tired, errands to do after work). My dad, for example, brings his workout clothes to work with him so that he can stop by the gym on the way home. My sister sweats it out in the morning before she goes to work (major props to her!) knowing that she doesn’t always want to exercise after a long day . For me, I schedule Pure Barre classes early in the week and know which days I want to hit the gym according to my work schedule. If I don’t feel like doing either, I usually at least try to do a workout dvd or Pinterest workout. Some workouts I have been loving lately include 21 day Fix, Jillian Michaels, and Yoga with Adriene (on youtube). Find what works for you and stick with it!
    • Get your steps in at work- Being a nurse, I usually don’t have trouble getting my steps in. However some professionals may be stuck at a desk for most of the day. When my shifts are slower, I walk the halls to get my steps in (and stay awake). I have also done stretches after charting and staring at the computer for a long time. It is important to rejuvenate your body after sitting for long periods of time. If you are in an office, take the longer route to the bathroom, go up and down stairs a few times, or walk outside and get some fresh air when possible!

     togetheratheart_healthyatwork 
    I hope these tips help you to stay healthy despite busy work and personal schedules. It is important to focus on your well-being so you can be your best self at work and home. Feel free to share your healthy living tips in the comments!

    Full Body Circuit Workout

    We hope everyone had a nice weekend! We both had relaxing and productive weekends, but they always seem to go by too fast. We spent some in the gym and want to share a workout circuit that targets all the main parts of your body (legs, glutes, arms, and abs). This can be completed as a larger circuit with less sets of each, or you can pick 1-2 parts of the body you want to focus on that day and do more sets to make a complete workout.

    Legs

    • Step ups with weights: hold a light to medium weight in each hand. Step up onto a bench or high stack of steps using one leg at a time and returning back to the ground with your feet together. Do 12 reps as quickly as possible and switch legs.

    togetheratheart_workouts

    •  Standing leg abduction (Inner): using a functional trainer set the pulley at a low level with a light amount of weight, securing the leg cuff around your ankle. Stand straight with slight tension  with your leg slightly to the side. Pull leg straight across the body until you feel a catch, then return to starting position. Do 12-15 reps on each leg.

    togetheratheart_workouts

    • Standing leg abduction (Outer): using a functional trainer set the pulley at a low level with a light amount of weight, securing the leg cuff around your ankle. Stand with your body towards the machine with slight tension on your leg. Lift your leg to the outer side away from your body, keeping your body straight and core tight until you feel a catch. Return your leg to the starting position. Do 12-15 reps on each leg.

    Glutes

    • Squats with kettlebell: stand on the ground or on top of a bench or step for a greater range of motion with a medium size kettlebell (I use 30 pounds). Spread legs slightly wider than hips distance apart and squat straight down holding the kettlebell in between your legs. Make sure your knees don’t go over your toes. The motion should feel like you are sitting in a low chair. Complete 12 reps.

    • Glute kickback: using a functional trainer set the pulley at a low level with a low to medium amount of weight, securing the leg cuff around your ankle. Stand with your body towards the machine and hold onto the machine for stability. Lift one leg straight up until you feel a catch while keeping your upper body as straight and controlled. Do 12-15 reps on each leg.

    • Squats and lunges with barbell: hold a medium size barbell (I use 30 pounds) across upper back. Start with feet a little wider than hips distance apart and squat straight down like you are sitting into a chair. Bring feet together and lunge straight forward with the right leg. Return back to the center squat and then do a lunge on your left side. This is one rep. Repeat 6 times.

      Abs

    • Russian twist-sit with your legs off the floor crossing at your ankles. Holding a weight (I use 10 pounds) between your hands, twist from your abdominals from right to left. That’s one rep, complete 20. 

    •  Crunch with stability ball- position stability ball under legs around the thigh/knee region assuming a plank position. Crunch your legs in towards your chest moving the ball with you. Extend your legs back out straight. Repeat 10 times.

    togetheratheart_circuit  

    • Twisting plank- assume plank position on forearms. Keeping upper body still, twist hips to the right towards the floor and return to center. Repeat to the left. That’s one rep, complete 10.

    Arms

    • Tricep kickback-stand with legs hip width apart in a squat position with upper body at a 45 degree angle. With weights in each hand (I used 7.5 pounds) draw arms in towards body bending at the elbow. Extend arms straight back and curl back in. Repeat 12 times.
    • Chin ups- hold weights (I used 10 pounds) down in front of legs. Bend arms with elbows outward bringing weights up towards your chin. Extend arms to return weights downward. Complete 15 reps.

    togetheratheart_circuit

    • Shoulder press on stability ball-position ball under middle back, using weights (I used 7.5 pounds) hold arms at 90 degree angles on each side of body. Extend elbows pressing weights above body and return to 90 degrees. Repeat 15 times. 

    togetheratheart_circuit

    We hope you enjoy this full body workout. Please modify as needed and remember to listen to your own body. Keep the motivation going in the new year! Happy sweating!