• healthy woman summer girl
    Cool Down,  Exercises,  Full Body,  SF30,  Warm Up

    SF30 Day 19 — HIIT Cardio (35 minutes)

    Time to bump up that heart rate with one of my favorite high intensity interval  training (HIIT) workouts.  What’s HIIT, you ask?  It’s a version of interval training where you alternate short bursts of intense exercise with less intensive recovery periods.  In this way, you can get a challenging cardiovascular workout in a shorter period of time.  Today’s routine is part of an 8-week challenge from LIVESTRONG, led by former pro soccer player and celebrity trainer Nicky Holender.  These days, Nick focuses on training celebrities and athletes, but in this 2014 STRONGER series, LIVESTRONG became an early leader in offering free, full length workouts on YouTube.  I’ve been a fan…

  • photo of people s legs
    Cool Down,  Exercises,  Glute and Thighs,  Legs,  SF30,  Warm Up

    SF30 Day 18— Butt & Thighs (50 minutes)

    It might be Friday, but you’re not off the hook for your workout.  Today’s workout is a challenging 50-minute butt and thigh workout that uses both free weights and bands.  It’s going to have your legs sore all of the way through the weekend (in a good way).  Sydney Cummings is an inspirational fitness trainer and former West Virginia University athlete with a studio and online business based in North Carolina.  I like her workouts because she talks and trains right alongside you, and she’s not afraid to break a sweat.  She’s also not afraid to lift heavy.  Her fitness company, Royal Change, is geared towards making fitness accessible to…

  • man in yellow and black tank top doing exercise on seashore at daytime
    Cool Down,  Core,  Exercises,  Full Body,  SF30,  Warm Up

    SF30 Day 16 — Yoga/Pilates Blend (40 minutes)

    After a couple of tough workouts, I like to throw in a mid-week yoga/Pilates routine that both challenges and restores my body.   Today’s class comes from Studio SWEAT on Demand.  Studio SWEAT is best known for its spin workouts (think of them as a competitor to the Peloton app), but they offer a much wider range of classes, including TRX, HIIT, yoga, barre, and others.  They offer some limited free content in the hopes that you’ll sign up for their subscription service.  Today’s free video offers a fusion of Pilates and yoga, starting off with Pilates core work and transitioning to a yoga flow.  It’s a nice way to break…

  • woman in black shirt and black shorts carrying black leather shoulder bag
    Cool Down,  Exercises,  Full Body,  SF30,  Warm Up

    SF30 Day 15 — Cardio Dance and Kickboxing (30-40 minutes)

    I can’t believe we are half way through the Simple Fitness 30-Day Challenge! I hope you’ve had some fun exploring different styles of training and trainers. I’m having a blast sharing some of my old favorites and exploring new content. There’s so much good stuff out there, much of it free. To celebrate this halfway milestone, I’m sharing a 30-minute cardio dance and kickboxing workout from Pop Sugar Fitness. I shared an earlier Pop Sugar Fitness video featuring Katie Dunlop on Day 3 of the Challenge. PSF features a variety of guest trainers, which introduces me to a lot of new instructors to follow. Today’s trainer is Joseph D, a…

  • woman in white tank top wearing blue knit cap
    Cool Down,  Core,  Exercises,  Full Body,  SF30,  Warm Up

    SF30 Day 10 — Core & Cardio (25 minutes)

    I can’t believe we’re already 1/3 of the way through the Simple Fitness 30-Day Challenge!  I hope you all are discovering some new exercises and trainers who will help you meet your fitness goals.  Today’s video is from HASFit (Heart and Soul Fitness), led by married couple Joshua and Claudia Kozak.  Coach Kozak can be a bit of a cheeseball, but his workouts are solid and challenging.  His wife, Claudia, provides lower impact or less difficult versions of the moves, so you can still follow this video if you’re a beginner, have knee or back issues, or live in an apartment where you have to watch your noise levels.  This…

  • Cool Down,  Core,  SF30,  Warm Up

    SF30 Day 1 — Abs (6 minutes, no equipment)

    Hey there readers!  Welcome to Day 1 of the Simple Fitness 30-Day Challenge.  I am so excited to get this going!  Each day, I’ll post a new online video, each free on YouTube, by a fitness expert whose videos that I’ve used and enjoyed.  Don’t worry, we’ll start small (but not necessarily easy) and work our way up to longer and harder videos.  But before we get started, a few words on warming up and cooling down.  It’s important that you do both before and after your workout.  I know time is often short, and I’ve certainly taken my share of shortcuts over the years.  But I’ve learned over time…