• fashion love people woman
    Core,  Exercises,  SF30

    SF30 Day 24 — Core Challenge

    So far this week, we’ve featured a push-up challenge, a squat challenge, and a burpee challenge.  Today, we’re doing a 500-repetition core challenge with Maddie Lymburner from MadFit.  The last three days of challenges have worked the core as a secondary part of the exercise, but this routine targets all parts of the abdominal wall.  Some ask whether it’s okay to work your core every day.  The answer is nuanced, according to Livestrong.com: More isn’t always better. Generally speaking, … most people shouldn’t do ab workouts more than six times a week. Not only do your abs need a break, but so does the rest of your body. Without at…

  • two women planking at the seashore
    Exercises,  Full Body,  SF30

    SF30 Day 23— Burpee Challenge (16 minutes)

    It’s the exercise challenge everyone loves to hate … BURPEES!!!!  Burpees are brutal, which means they’re good for you provided you do them right.  Not only are burpees a total body strength exercise (working shoulders, chest, abs, quads, inner thighs, butt, and triceps), they’re also cardio.  I love the efficiency of burpees.  If I want to get in a quick workout and maximize my time, burpees are definitely in my routine.  But like our push-up challenge and squat challenge, it’s important to do them right and easy to do them wrong.  If done poorly, burpees can stress your lower back and shoulders.  To help you,

  • 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…

  • photo of woman sitting while holding dumbbells
    Arms,  Exercises,  SF30

    SF30 Day 17 — Arms (27 minutes)

    Today, I’m introducing one of my new fitness favorites, Caroline Girvan, for one of my favorite workout days, ARMS (!!).  Caroline is a northern Ireland-based fitness trainer, mom of two, and ultra-marathoner. And, she is not afraid to lift heavy.  Some say that, if you want to learn how to be skinny, watch a skinny person.   Well, if you want to have a ripped physique, watch a Caroline Girvan workout.  This woman is not afraid of a set of weights, and she has the guns to show for it.   I like Caroline’s workouts because she starts with an introduction on proper form, which is helpful guidance.  This workout is comprised…

  • 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…