Category: Workouts

Monday Morning workout Circuit with Michelle:Full Body strength and Cardio

Monday Morning workout Circuit With Michelle : Full Body strength and cardio workout

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Welcome to the Live Fit Community! I’m Michelle the creator and owner of Live Fit Fitness Personal training.

 For those who don’t know me I am reintroducing myself to the fitness industry. I have been away from Live Fit’s site for awhile. I am firstly a woman chasing after God’s heart, a wife to a wonderful man, a mother to three beautiful girls two on earth and to one beautiful Angel who is shining down on us from heaven.  In high school I ran Cross country, played basketball, and ran track. In college I ran cross country and track. I eventually went on to coach 400 and 800 runners. I have a bachelor’s in communications and worked in college admissions after graduating from college. Six years ago after the birth of my first baby I became extremely passionate about my health journey. I gained a lot of extra weight and was having trouble losing it. I never had trouble in the past being a avid runner and was feeling extremely discouraged. My clothes didn’t fit, at the time in our lives we had a treadmill and a few free weights, and I was at a cross roads. I made a decision to lose the extra weight I had gained. I didn’t buy a gym membership, or buy expensive equipment, I just researched workout plans and changed up my eating habits. Experiencing this low point made me feel such compassion for women who are struggling on their health journeys and motivated me to want to be able to help them. I started a fitness group at our local church, became a certified trainer and teach group aerobics. Over the last six years I have talked and encouraged countless women on their health journeys and am passionate about helping them meet their health and wellness goals. As a trainer I am extremely passionate about meeting women where they are at in life with whatever equipment I or they have to utilize.  I always say all it takes is short and long term goals, small steps, setting your mind to start (because that is the hardest part), a solid 6-8 week workout plan created that changes to meet your fitness needs, someone to hold you accountable, and to help you be consistent.

Join me on the Monday Morning Workout circuit with Michelle for a full body strength and cardio workout.  Abs are included! If you are looking for fit tips, daily encouragement, motivation, clean eating idea’s, and new exercise idea’s join the Live Fit Community. You can find us here on the blog by subscribing to get the latest post (entering your e-mail in the upper right hand corner), on instagram: @livefitfitness and on facebook: https://www.facebook.com/LiveFitWomensFitnessGroup

This Workout Circuit will include a full body strength routine, cardio drills , and abs to do in between each weight lifting circuit. Circuits are a great way to get cardio and strength training completed together to save time.

equipment needed: free weights, elastic band, timer.

If you don’t have weights, get creative. Use canned goods or water bottles. If you don’t have an elastic band you could use a scarf for resistance. Use the timer on your stove, iPhone, use music, or count to yourself.

Warm-up ( jog in place 3-5 minutes, or whatever you do to get your muscles nice and warm)

Once you are warm Perform the Bicep/triceps exercise. 8-15 reps depending on fitness level 3-4 sets. Give yourself 30-60 seconds to recover if you are training for endurance or 1:30-2:00 minutes recovery if you are looking to build lean muscle mass. Performing each exercise back to back in this circuit. Make sure you are exhaling on the up phase of the bicep curl to get oxygen to those working muscles and inhale as you relax. The same goes for the triceps kickbacks featured under the bicep curls. Exhale as you extend the weights back and inhale as you release the weights back to starting position. (During the tricep kickback make sure your back is flat and core tight. You don’t want to be all the way standing up or all the way bent over.To engage your core muscles focus on pulling your belly button toward your spine).

Bicep/Tricep

Bicep/Tricep

 Perform these three drills for 30 seconds: Butt Kicks, Jumping Jack, High knee’s 

Followed by abs (abs exercises are featured below): Start in Plank 30-60 seconds (all the way at the bottom of the page) Plank Tips-lift those abdominal to prevent low back from sagging, keep head, neck, and spine aligned, anchor shoulder blades to avoid from hunching , Mountain Climb 30-60 seconds and Twist your opposite elbow to your opposite knee while in plank position 30-60 seconds.  Keep your core tight, your shoulders over your hands, and go at your own pace. You can go all out with the mountain climbers or step and tap. Focus on form and technique if you are a novice exerciser. When twisting the knee to opposite elbow keep your shoulders over your hands and really focus on your obliques (sides of your abdominal muscles twisting across) Make sure to breathe and not hold your breath during abs.  

Abs

Abs

Grab water, Give yourself 30-60 seconds to recover while sitting in extended child and move to the next weight lifting circuit.

Lat row working the back muscles 8-15 reps of 3-4 sets. make sure your back is flat and core tight. You don’t want to be all the way standing up or all the way bent over.To engage your core muscles focus on pulling your belly button toward your spine. Squeezing the shoulder blades together exhaling as you come up and inhaling as you release the arms back down in front of your body. Push-up’s you can modify on you knee’s and over time work yourself up to a full body push-up. Listen to your body and push yourself as you get stronger. Make sure to engage your belly button keeping the core tight, not allowing the hips to sag and keeping a straight line from the head to the toes.

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Back/Chest

Perform these three drills for 30 seconds: Butt Kicks, Jumping Jack, High knee’s Followed by abs (abs exercises are featured below): Start in Plank 30-60 seconds (don’t let those hips sag and keep a nice straight line from head to toe. You can also modify here on your knee’s and build yourself up, Mountain Climb 30-60 seconds and Twist your opposite elbow to your opposite knee while in plank position 30-60 seconds. 

Grab water, Give yourself 30-60 seconds to recover while sitting in extended child and move to the next weight lifting circuit.

Shoulders. Perform this with most likely a lighter weight then the back/Bicep/and legs. 8-12 reps of 3-4 sets. Performing a lateral raise. Keep in mind to keep those hands in line with your shoulders and keep the neck in neutral (not squeezing your upper back when you raise up your weights here and staying nice and controlled when raising the weights). Shoulder fly You don’t want to be all the way standing up or all the way bent over.To engage your core muscles focus on pulling your belly button toward your spine. Slight bend in the arm squeezing your shoulder blades as you raise the weights up exhaling and inhaling as the weights come back down in front of you palms facing each other. Shoulder press. Keep your arms in a nice and controlled motion as you press up.

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Shoulders 

Perform these three drills for 30 seconds: Butt Kicks, Jumping Jack, High knee’s Followed by abs (abs exercises are featured below): Start in Plank 30-60 seconds (don’t let those hips sag and keep a nice straight line from head to toe. You can also modify here on your knee’s and build yourself up, Mountain Climb 30-60 seconds and Twist your opposite elbow to your opposite knee while in plank position 30-60 seconds. 

Grab water, Give yourself 30-60 seconds to recover while sitting in extended child and move to the next weight lifting circuit.

Legs. Perform each exercise 8-15 reps/3-4 times total. Weights are optional here. They bring up the intensity of the exercise. Squat, belly button is pulled in, driving the hips back, weight is in the heels and slowly come up slight bend in the supporting knee and perform a leg lift. Pile squat. Toes at a 45 degree angle pointing out and not forward. You can also perform bridges here. Working the glute muscle. Keep your hips square as you raise up to the ceiling, using a scarf, elastic band or resistance band is optional. It will bring up the intensity of the exercise

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legs

Glutes/Abs

glutes/abs

Perform these three drills for 30 seconds: Butt Kicks, Jumping Jack, High knee’s Followed by abs (abs exercises are featured below): Start in Plank 30-60 seconds, Mountain Climb 30-60 seconds and Twist your opposite elbow to your opposite knee while in plank position 30-60 seconds. 

Grab water, Give yourself 30-60 seconds to recover while sitting in extended child and Stretch 3-5 minutes. Make sure to hit all the large muscles that we utilized during this workout. Chest, Back, Tricep, Bicep,core, Hamstrings, quads, Inner and outer thigh and shoulders! Way To Go You just finished your workout and are one step closer to your health and wellness goals.

What are your favorite exercises to circuit? Thank you for joining me on the Monday Morning workout Circuit with Michelle:Full body Strength and cardio Workout!

 Blessings, Michelle

(Remember it’s always crucial to warm-up your body prior to working out and cool down the body, stretch once you have completed your workout. I am not liable to any injuries/health issues that result from exercises from this site. Consult with your healthcare provider before beginning any workout regimen. If you feel pain or any discomfort while exercising stop immediately. )

If you are looking for workout plans to specifically meet your goals and hectic lifestyle. Please fill out the form below and we can connect during a free 30 minute consultation. I train both Locally and online.

 

 

30 Minute treadmill workout – four ways to spice up your running routine

Here I am getting ready to hit the mill

Once the middle of March hits the excitement that my treadmill brought me at the beginning of January usually begins to slowly loose it’s luster. At first it’s exciting to start back into a new training plan and over time things start to get a little mundane. This is when I like to spice things up in my running routine. It depends exactly what my goals are during the specific season of life I am in, but over the years these four ways to spice up your running routine listed below have always left me continuing to love my treadmill instead of dreading it after my 30 minute treadmill workout is completed.

I love to use the treadmill to help train for competing in local road races, to loose baby weight from pregnancy,  to stay in shape, and to fit in my summer bikini. I have often used the 30 minute treadmill workout as a way to get a quick burst of cardio in to accompany my lifting and flexibility routine. I try to have a lot of balance when it comes to my training program incorporating cardio, weight and flexibility training spread through out the week. 30 minute treadmill workouts help me get my cardio in when I can’t get to the gym to participate and teach  group exercise classes or outside to run at local trails. Our cardiovascular health is important and here are a few reasons why:

The 2011 American college of Sports Medicine guidelines recommend either doing 30 minutes moderate-to-intense cardio workout at a pace that works up a light sweat, fives days a week or a 20 minute vigorously intense cardio workout three days a week.  If you are looking to loose weight and improve your fitness level 30-60 minutes of moderate-to-physical activity five times a week is necessary. Benefits of a 30 minute treadmill workout is boosting the health of your heart, increasing your all around cardio fitness, burns calories and fat (helping you loose or manage your weight), increases energy levels, and helps with stress.

This past winter I have been trying to ease back into my workout plan and shed around 25 pounds I gained from the birth of my third child. I have slowly worked my way back into running and started walking 15 minutes and jogging for a few minutes and gradually have worked myself back up to 30 minutes. You can adjust your speed to where you feel comfortable using each of the four ways to spice up your running routine listed below (listen to your body and start gradually).

Over time make sure that these four ways to spice up your running routine seem challenging. What happens as we begin to get stronger and more fit our bodies begin to adapt to our training program. This often leaves us not seeing the results that we are hoping  and decreases our perseverance in our training  plan. This is when you can adjust that speed dial to a  faster and more challenging speed (I look at is as graduating to the next level, which is a huge deal showing consistency and hard work!).

It’s important to apply the overload principle and change up your workouts every 6-8 weeks. When exposing our body to the overload it makes it work harder then it normally would have to work, improving our fitness level and helping to prevent our bodies from plateau. Plateau happens when we constantly do the exact same workout for weeks at a time. Over time our bodies start to adapt to our workouts and we won’t see the results we once saw in the beginning. Changing up your workouts help you challenge your body in different ways, reduces chance of over-use, and injury.

30 Minute Treadmill Workout – Four ways to Spice up your Running Routine:

1.15 Minutes- moderately hard in which you could have conversation if you were running with someone and the last 15 minutes pick up the pace to were you are unable to hold that conversation. I do this often on Monday morning after the weekend  when I feel tired and unmotivated. I give my body about 15 minutes of getting back into the groove for the week and then the last 15 minutes I hit it hard. This is also a great way to train your body to become stronger at the end of the race or workout, really burn some calories fast, and to help change over foot speed and pace if your training for road races .

2. Circuit your running. I use this midweek when a 30 minute treadmill workout just seems like to long to be on my treadmill. I’ll do 5 minutes on the treadmill, 1 minute explosive plyo-metric drill (jumping jacks, box jumps, high knee’s) followed by a set of lifting (depending on the day back and biceps, chest and tricep or legs and shoulders), followed by 2-3 minutes of lifting. I will circuit this until I have completed 30 minutes on my treadmill.

3. Interval using a 3:1 ratio. I will run three minutes hard and run comfortably hard for a minute to allow some recovery time. Repeat until you’ve reached 30 minutes.

4. Hill repeats. I will use the incline and run a pretend hill every 5 minutes for a minute or instead of hills just run quick bursts of sprints throughout the duration of the workout. doing this for 30 seconds at a time.

Each of these 30 minute treadmill workouts have really helped me beat boredom and make those thirty minutes of cardio conditioning fly by!

What’s your favorite thirty minute treadmill workout?

Blessings, Michelle

Tone it Tuesday

Hey live fit,

This is anther one of my go to moves. A cutesy squat with a lat row. Working the Glute muscles and lat muscles In the back. It’s great to alternate sides and get that heart rate pumping.

If you want to modify here: quarter squat or just take out the lat row.

If you are looking to tone 12-15 reps, 3-4 sets, if your weight seems light the last 3 reps of your last set then maybe it’s time to grab a set of heavier weights (3-5lbs).

Fit tip:machines in the weight room are great. Free weights give us the opportunity to use weights more functionally as we would doing our daily activities. They also are a great way to increase your heart rate.

Tone it Tuesday

Hey Live Fit,

Good Evening and welcome to TONE IT TUESDAY. I uploaded my first video to the blog pregnant belly and all. Know I just need to learn how to add music to my video!

The Video is two very basic exercises paired together. A bicep curl and squat. A squat is considered a multi-joint exercise that that requires the exerciser to maintain balance and core stability. Make sure your belly button is pulled in to protect your lower back. It’s working multiple muscle groups of the hamstring, calf, quad, Glutes and your core. Adding that bicep curl will help allow your body to burn more calories and get your heart rate up to help add in some cardio to your workout. I have added the pulses an isometric hold to both the legs and bicep to stimulate the working muscles and change the pace. Adding isometric holds during our strength training routines are a great way to tone and sculpt the body. Holding the exercise while exhaling in a fixed spot, creates definition strengthening the smaller stabilizer muscles.

Over the next few weeks I’ll be posting some different variations of exercises that can be performed together as a circuit in which you can hit most of your muscle groups in a circuit workout. Being pregnant I have tried to weight train my full body (minus abs towards the end) 3 times a week. I have been pressed for time lately so I been circuiting my muscle groups versus the split routines that I normally do.

Make sure you always warm up the body prior to working out, I would recommend 1-3 sets of 12 reps adding in the 8-12 pulses, and an isometric hold for 8 seconds at the end of your reps.

Take Care, The girls and I are whipping something up in the kitchen that I will be posting by the end of the week. Fingers crossed it turns out tasty!

Blessings, Live FIt

Working the Glutes Muscle Using a Resistance Band

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Day 5: Resistance Band Training and The Pregnant Girl Workout focuses on the gluteus. The bent leg lift targets your butt muscles and gives you a nice shape to the back of your thigh. If you are looking to work the hamstring more you can target that muscle by doing a straight-leg lift.

You want to kneel with your knee’s directly under your hips and your elbows under your shoulders. You can also stack your fists and place your head on top of them. Exhaling as you lift the leg to hip height and holding for a second. As you lower that leg to the floor inhale.

Doing 8-12 reps on each leg in 1-3 sets. You can add pulses to intensify this exercise or ankle weights. (Don’t forget to warm-up)

Today’s Fit Tip: Change up the pace of your workouts to stimulate working muscles. Pulse, a 2 count, 4 count and isometric hold.

Working the Upper Back with A Resistance Band

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Greetings Fitness Friends,

Behind on days 1-3 on the resistance band/pregnant girls workout?

Find them here:

Day 1: resistance band workout

Day 2: Resistance Band Workout

Day 3: Resistance Band Workout

Today’s Exercise Focuses on the upper back. A reverse fly strengthens the trapezius and rhomboids and posterior deltoid. Having strong back muscles help reduce strain on our back and neck and also help us with our posture.

start with a neutral wrist, hands in line with shoulders and take your arms (straight or slight bend at the elbow) out to be in line with shoulders. Make sure to squeeze your shoulder blades together exhaling during the exertion phase of the exercise and as you release inhaling.

Doing this exercise in reps of 12-15, in 1-3 sets depending on your fitness level

Fitness tip of the Day: Adding isometric holds during our strength training routines are a great way to tone and sculpt the body. Holding the exercise while exhaling in a fixed spot, creates definition strengthening the smaller stabilizer muscles.

Happy Sweating Live Fit, Blessings

Pregnant Girls Resistance Band Workout

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Greetings Fitness Friends,

I apologize for the delay as I have promised 5 days of resistance training workouts, great for pregnant and non-pregnant exercisers. Life gets hectic at times with kids and being pregnant myself. I recently just started personal training and am getting adjusted to new changes. I want to bring you great fitness, motivational, nutritional information, grow my readership and am trying my best to update my blog as often as I can!

My Goal at the end of day 5 is to have a full body workout that you can perform all in a day or circuit train with that pertains to your training schedule.

Looking to catch up on the resistance band workouts:

Day 1 Resistance Band Workout

Day 2 : Resistance Band Workout

Day 1: Works outer hip, hamstring, quad, bicep
Day 2: Works chest and tricep
Day 3: Working Lat Muscles in the back, inner thigh, shoulders

Day 3: Picture 1: Working latissimus Dorsi: sit up nice and tall and have a slight bend in knee’s. loop resistance band around your feet and adjust resistance as necessary. Pull handle bars back and as you bring elbows directly back squeeze your shoulder blades exhaling and inhaling as you return to starting position.

Day 3: Picture 2: Working your anterior shoulder with an upright row and inner thighs while you pile squat. Make sure your feet are at a 45 degree angle and criss cross your resistance band. as you squat down bring your handles up to shoulder level and release. If you are new to exercise you can take out the upright row or quarter squat here to modify. Inhale as you squat down and exhale as you return to starting position squeezing the gluteus!

New exercisers I would recommend 1-2 sets of 12-15 reps, a seasoned exerciser 3 sets of 12 reps. Circuiting the exercises are also an option. 4 sets of 30 seconds per exercise or 12 reps moving from each exercise with little or no rest. I also recommend starting with the large muscle groups leg, back, and progressing to smaller muscles as you conclude your workout.

Don’t forget to warm-up and cool down! 🙂

Fit Tip of the Day:
Don’t mistake hunger for thirst. Stay properly hydrated it helps our metabolism. Think you are hungry drink an 8oz glass of water first!

Blessings, Live Fit