Got Balance?

Balance is defined as the ability to control the body’s position, or distribute your weight to stay upright and steady. Balance is important for fall-prevention, but it’s also important to be in tune with your body so that rather than leaving balance to chance, you’ll know how to activate the right muscles while completing exercises or daily tasks requiring balance. People often say, “I don’t have good balance,” as if balance cannot be improved. It can! Balance is about equilibrium, but it’s also about utilizing, and strengthening, the muscles used for stabilizing and joint support. Balance exercises are especially important for seniors, but why wait? Why not meet that challenge early on and head-on, by incorporating balance exercises into your training? Here are exercise ideas to develop your balance, from easiest to more difficult: ~ Balance on one leg. ~ Balance on one leg while moving the opposite leg in various ways. ~ Balance on one leg while circling the arms, throwing and catching a ball, or passing a weight from hand to hand. ~ Walk heel to toe, forward and backward. ~ Sit on a stability ball and lift and hold one leg. ~ Practice balance exercises while barefoot. ~ Balance on one leg and close your eyes. ~ Balance on one leg on a pillow, BOSU, wobble board or other unstable surface. ~ Perform upper body exercises while standing on one foot or with feet staggered in “tightrope” position. ~ Hop in place and land on one foot. ~ Hop forward and back or side to side, landing on one foot. ~ Balance on one leg and reach...

12 Days of Kicking Ass Workout Challenge – Day 11!

On the 11th day of Kicking Ass, Laura gave to me….. Hmmm, what to do, what to do. I mean, we’ve hiit legs. We’ve hiit arms. We’ve hiit abs, and we’ve hiit cardio. What else can we hiit? How about all of the above? Today’s challenge is a full-blown Quickie Workout! This one is called Crush and Burn! In this workout you’ll sculpt strong shoulders, burn fat, and cardio UP in challenging high-intensity intervals! Burpees, hellraisers, kneeling get-ups, and a jump lunge variation mean this workout is loaded with intensity! Lace up your sneakers, set your timers, take a few deep breaths, then get ready to Crush & Burn this HiiT workout! Learn the exercises – plus make-it-easier modifications – by watching the workout preview below. Then set your timers for 50 seconds work, 10 seconds rest, and do this quickie as many times through as you can!  Beginners – aim for at least 2 times through. Take breaks between rounds if needed. Intermediate level – you get 3 rounds for sure. Advanced – HiiT this one 3-5x through! Merry Christmas Eve to y’all, and come back tomorrow for our big hurrah final workout challenge! For this workout, you’ll need paper plates as sliders, light sandbells or weights, and a mat.   Related Posts: Day 1 – EMOTM Challenge Day 2 – Legs on FIYAH! Day 3 – 8-Minute Abs Day 4 – Jumping Rope! Daaaayyyyy Fiiiiiiiiiiive – Stairs & Squats! Or Stairs & Burpees! Day 6 – Push-Ups, Push-Up, and more Push-Ups! Day 7 – Wall Sit Challenge, Bitches!  Day 8 – 3 exercises, 1-minute AMRAP each Day 9 – 3 rounds of 1-minute AMRAP knee tuck...

12 Days of Kicking Ass Workout Challenge – Day 10!

Only 3 workout challenges to go! Only 3! Just 3! 3! So remember? That one time? When a bunch of fitness professionals shared their #1 favorite exercises?  That..  that was awesome. (Name that SNL skit.) And today, we’re gonna DO their favorite exercises! Surprisingly, none of them chose the same exercise! So we can make a super-awesome Quickie Workout out of their favorites! You’re going to do 10 reps of each of the 5 exercises, and repeat that for 2-5 rounds. If you do five rounds, that makes this a 250 reps challenge! You can do them in any order you want. I will recap the 5 exercises for you, then share how I would order them. Neila Rey, popular Google+ personality, chose the push-up.   To make push-ups harder, you can place your hands on dumbbells and add a row after each one! To make them easier, you can do them on your knees, or with your hands elevated on a step, chair, or even the counter top! Jeff Oriente, another Google+ rising star, chose the squat. Revisit the original post for detailed instructions on proper squat form. To make this harder, you can hold dumbbells at shoulder level, or a barbell on your back! Next, Justin Glenn shared his favorite exercise, the dead lift. To do a proper dead lift, bend your knees, sit your weight back, and place your hands about shoulder width apart on a barbell (or dumbbells) that is right in front of your shins. Press your feet into the floor to lift the bar and stand, keeping your chin and chest lifted. Do...

12 Days of Kicking Ass Workout Challenge – Day 9!

Another workout? Already? Hey, you’re busy. I get it. So we’re keeping it short and sweet on most of these! In fact, if you do today’s workout plus the last 3 days’ workout challenges, your workout would still be less than 20 minutes long! I’m all about quick and dirty. RAWR. So today’s challenge, should you choose to accept it… IS…..  drum roll….. 3 rounds of 1-minute AMRAP knee tuck abs! What the hell are those? Well here’s a handy little gif I made for you. Yeah that’s right, I made a gif. I got skillz, yo. Set your timer for 3 rounds of 1 minute work, and 30-60 seconds rest. Start your timer, then do as many knee tuck abs as you can in one minute!  Then when it beeps at the end of the minute, rest for up to 60 seconds. Then HiiT it again! Feel the burn! Then rest again. God, I’m so nice for giving you all this rest! Then one more time, bitches! Then rest. And whine. And curse the day I was born. Then lift your shirt, talk nicely to your shy six-pack abs, and praise the day I was born. Then come back tomorrow for Day 10! Shit’s gonna get REAL tomorrow! I’m sorry I said shit. I’m not sorry. And don’t forget to hiit me up with some comments on what you think about all these challenges! Ain’t nobody hiiting me up with some comments! I’ve gotten some “may you burn in hell for that 150 push-ups challenge” emails, and feedback on the Facebooks and the Google+, but no blog comments. Don’t...

12 Days of Kicking Ass Workout Challenge – Day 8!

It’s raining ice in our part of the country, so instead of shopping and running holiday errands, I’m sitting here thinking up twisted awesome workout challenges for y’all to do. Woo yay, right?  Shut up, you know you love the attention. Ok, time to sing. La La La…  Mi Mi Mi….  Do Re Mi….  just warmin’ up my pipes.  Ahem. “On the 8th day of Kicking Ass, this is what we do…..” Wait – Why is my dog howling? Today’s challenge is only 3 moves. 1 minute each. No sweat. No big deal. We got this. WE GOT THIS. (3 minutes has never felt so long.) Set your timer for 1-minute intervals. And then you do AMRAP (as many reps as possible) of squat jumps (or body weight squats), push-ups (toes or knees or a combo), and burpees. OF COURSE THERE ARE BURPEES, SILLY GOOSE. People were posting up their scores in the comments section of this video! Check out some numbers! My people kick serious butt! My scores are posted in the video! This one is no joke! So many exclamation marks!  Here come a few more! !!! Happy Saturday!  Happy Day 8! Happy ‘Bout-to-Get-Yer-*ss-Kicked Day! Don’t forget to revisit Days 1-7! Day 1 Day 2 Day 3 Day 4 Daaaayyyyy Fiiiiiiiiiiive Day 6 Day 7   Day 8’s 3-Minute AMRAP Challenge! Look at me giving you the stink-eye, like this workout is YOUR fault. (It is.) (No seriously, it is.) ...