Tag Archives: workout

Printable Workout: Tank Top Arms

2 May

With spring here and summer around the corner, what could be better than a printable workout designed specifically to help you get tank top arms?!? I love this season’s sleeveless tops and maxi dresses but after a long winter of sweaters and long sleeve blouses  my arms could use a little toning. (Truth be told, I’m pretty self conscious about my upper arms so I love exercises that focus on shaping my shoulders and triceps.) Add this workout into your regular cardio routine or some lower body strength work (like the Perfect 10 Lean Legs Workout:). All you need is a pair of dumbbells, and you’ll be sporting fabulous toned arms in your favorite outfit this spring and summer!

Happy Workout!

-Caitlin

Get the printable version with exercise descriptions and tips here. Tank Top Arms Workout

Printable Workout: fit fABtastic workout- total core toner

3 Apr

I usually save my abdominal workout at the end of my workout, and I always love to  have a printable plan to ensure I actually get my core work done. I love to mix crunches with isometic plank work since it keeps my muscles guessing through the entire workout giving me more bang for my buck. You’ll work all the abdominal and oblique muscles so add this to the end of a cardio session or onto a strength workout to get a totally toned core! My philosophy on ab work is once it burns do ten more reps…so after you conquer making it through this “fABtastic” workout once try for two or three total times through to keep it challenging:) Remember to go slowly, focus on form and keeps those abs contracted!

Get the printable version here. Fit Fabtastic Workout

Happy Workout!

Printable Workout: 15 minute Total Body Workout – 15/1 Cardio and Strength

29 Mar

Who’s not totally pressed for time these days? Between work, commuting, running errands and making dinner sometimes there’s hardly enough time in the day to think let alone workout. Well if you find yourself having one of those days (or many of them in a row:) this is the perfect workout for you! It’s only 15 minutes long and you’ll workout your entire body plus the short breaks will keep your heart rate up the whole time. You only need a set of dumbbells, enough room to move around and less time than it takes to catch up on the lastest episode of New Girl:)

Get the printable version with some extras here. 15 min Total Body Workout

TIPS:

  • Take as many breaks as you need. Fewer and shorter breaks will make the workout harder while longer and more frequent breaks will make it easier.
  • Always drink plenty of water.

Workout Video: Total Body Tabata Interval Workout (HIIT)

22 Mar

 

It’s time for another tabata interval workout video! This one’s a little different then the previous tabata video… instead of all cardio, this workout alternates a cardio move with a strength move so you get your heart rate going and you build strong muscles, all at once.

Tabata protocol means alternating 20 seconds of high intensity work with 10 seconds of rest and repeating that pattern in 4 minute segments. It’s one of the most effective ways to burn calories and increase you fitness, plus it’s a go to for celebs like Jessica Biel and Vanessa Lachey.

You can follow along and get the full workout with this video and feel free to go through 2 or 3 times if you need an extra challenge.

You can check out the other tabata workout video here.

Happy Workout!

BREAKDOWN

Round 1

  • 20 seconds of burpees
  • 10 seconds rest
  • 20 seconds of bicep curls
  • 10 seconds of rest
  • repeat for 4 mintues

Round 2

  • 20 seconds of jack squats
  •  10 seconds rest
  • 20 seconds of floor or bench dips
  • 10 seconds of rest
  • repeat for 4 mintues

Printable “Shredmill” – Treadmill Workout

21 Mar

If you’re a fan of some of my previous printable workouts, you know I love combining cardio and toning into one calorie burning, muscle sculpting workout. It’s the perfect way to make a workout fly by and since the cardio and toning section are relatively short, you end up working just that little bit harder, which translates into extra calories burned.

This “shredmill” treadmill workout is aptly named since it incorporates high intensity intervals and strength exercises which are both proven to give you the most bang for your gym buck. It also has some nice customizations build into it since you can do just the “A” sections, just the “B” sections, just the “C” sections or the entire workout if you like. I do this exact workout about once or twice a weeks and love it since it’s faster and more fun than doing my cardio and strenght training separately. Plus, it’s the perfect thing if you’re looking to get in shape for swimsuit season:)

Let me know how you like it!

Happy Workout!

You can print the workout with instruction here. shredmill treadmill workout

p.s.: please feel free to use the speed numbers I have as a guide…you can jog or walk this workout by using the RPE on the far right. RPE, or rate of perceived exertion, means how hard are you working on a scale of 1-10… 1 being  lounging on the couch and 10 being and all out sprint.