Today’s guest post is written by another incredible woman and friend of mine, Tala. Tala is a personal trainer and lifestyle consultant here in Montreal. Tala’s positive energy will motivate you to work your butt off!
The workout can be done at home, or even better at the park. Get outside and get some sun. Be sure to bring a delicious smoothie to enjoy after your workout!
Also, if you happen to live in Montreal, Tala can be found every Tuesday at lululemon athletica Ste-Catherine at 6:30pm giving a free Tabata workout. This is definitely worth checking out.
If you have been putting off getting in shape, why not start now?
Getting in Shape With Tala
Small lifestyle changes such as making a smoothie a day for 30 days can lead to big changes over time. Why not take your lifestyle and health to the next level by adding a great, quick workout to the mix? A smoothie after a workout is a great way to replenish your energy stores.
Summer is around the corner. The days are getting longer, warmer and we’re on the move to shed our winter weight to get ourselves summer ready. As a personal trainer, kinesiologist, and lifestyle coach I always encourage my clients to head outdoors when possible for a workout. I’m here to help you jump-start this summer season feeling great in your threads and skin with a quick in home workout.
The idea behind the workout that I have developed is to keep your heart pumping. This workout will be working all your muscles including your heart. But the key, is to listen to your body. If something doesn’t feel right, or you have a nagging injury that is still sensitive, pay attention. The last thing you want is to find yourself injured during the best time of year!
This workout will take about 30minutes to complete in total. If you don’t have 30min, do as much as you can and be happy with what you were able to do! Remember, any amount of minutes towards your health is always better than zero minutes!
Keep track of how many reps you are doing per exercise, and how many rounds you get through and try to improve your number next time!
Let us know how you are doing! Send me a message if you have any questions.
See the workout below!
1. Roll your shoulders back and forward,
2. Make big circles with your hips
3. March or jog with high knees in place
1. Leg lifts: Alternate legs 6-4-2 each leg.
2. Toe touches:12-20 times
3. Full sit up: 10-20 times
1. Squats: 12-20 times
2. Pushups: Complete as many as you can!
3. Jumping jacks: Start with 20 and feel free to go up to 100!
4. Speed Skaters: 30-50 times
Read for below for detailed descriptions of how to do the exercises and why they are good!
(complete this ab circuit first): These 3 exercises will get your stomach ready for a swim suit! Complete all three exercises without a break in between. Then repeat 2-3 times. You can do this ab circuit everyday if you are used to doing abs more frequently.
Leg lifts: Alternate legs 6-4-2 each leg.
- Start with legs up in the air, lower one leg, keeping the other up. There should be no lower back pain, so lower just until you feel your back kick in and come back up. Remember lower back should be stuck to the mat!
Toe touches:12-20 times
- Lie on your back.
- Keep your legs up as high as they can stretch and reach for your toes with both hands! Don’t lower all the way, and come back up!
Full sit up: 10-20 times (That’s right I’m taking you all back to high school gym class!)
- Lie on the mat, knees bent, arms over your head. Sit all the way up, stomach to thighs!
- Try not to cheat by tucking your feet under something heavy…your hip flexors do all the work that way!
- If your body just won’t let you come all the way up, don’t worry about it! Come up as high as you can.
- Roll down instead landing flat back…we need to keep your spine healthy and happy!
Why you want to do these: Doing abs isn’t just for aesthetics, it’s part of your core and what keeps you tall. Most importantly, 90% of lower back pain can likely be attributed to a weak abs.
Complete this circuit of 4 exercises 2-3 times. Try not to take any breaks in between the exercises so you keep your heart rate up. You can take a break when you have completed a full circuit (remember my note about listening to your body however). You can complete this workout every other day.
Squats: 12-20 times
- Stand with feet hip width apart
- Sit back as though you want to sit on a chair (so that means bum back!) and your weight in the heels of your feet
- Make sure your knees track your toes, and that they stay behind your toes.
- Keep your chest and shoulders back
Why you want to do this: Because squats are the best exercise for your quads, hamstrings and booty! You burn a ton of calories too because you are engaging so many muscles J
Take it up a notch: jump squats! When you jump up, make sure you are landing soft like a ninja! Toe to heel landing in order to absorb the shock.
Pushups: Complete as many as you can!
- Come down into a pushup position: hands under shoulders, and come either onto your toes or on your knees.
- If you are on your knees, ensure there is a STRAIGHT line from your knees to your hips, to your shoulders (i.e. although you likely make a beautiful coffee table, you want to make sure it’s not during your pushups).
- Keep your core strong, and bend those elbows! You want to get as low as possible…make sure your bum follows your chest (you certainly don’t want it staying up in air all alone…or sagging down to hit the ground before you).
Why you want to do this: Because pushups not only develop great upper body strength, but toned arms, chest, and core muscles. They are also great at getting the heart rate up!
Take it up a notch: if you are on your knees, try to do some pushups on your toes, and then go back to your knees. If you are on your toes, get that chest as close to the ground as possible! If you’re killing these pushups, try close grip pushups (hands are in closer to your body, and elbows stay stuck to your body on the way down) or even pushups on one foot (in order to make sure you are balanced, place your stabilizing foot really in the middle).
Jumping jacks: Start with 20 and feel free to go up to 100!
- Jump your feet out bringing your arms up over your head.
- We’re going old school, but they are great for getting that heart rate up!
Why you want to do this: Great for cardio and defining those calves!
Take it up a notch: make them power jacks and do them as fast as you can.
Speed Skaters: 30-50 times
- Start feet together, jump one foot out to the side and cross the other behind you. You want to jump out pretty wide.
- Stay low, bring your body forward slightly over your legs, but keep your chest and head up.
- Knees behind your toes.
- Jump to other side and repeat!
Why you want to do this: Don’t you want a booty you can bounce a quarter off of? (Guys – ladies like men with strong legs too and good bums too!) Great for the legs and can get your cardio going if you are jumping out wide enough and staying low.
Take it DOWN a notch: step out instead of jumping out and cross that leg behind you all the same.
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