Month 2 Strength Workout for the Self Drop 10 Challenge

I just wanted to share the strength training moves for month 2 of the Self Challenge.  I love working out on the stability because it adds a balance challenge to any move you perform.

Add in your Tabata intervals for cardio and you'll burn tons of calories!  Warm up at an easy pace for 5 minutes.  You can create your own moves if you're working out at home (which is what I do).  I do jumping jacks, high knees, jump rope, butt kicks, jump squats, and a few I make up as I go along.  Perform the move for 20 seconds, giving it all you've got, then rest for 10 seconds.  Repeat this 20/10 cycle eight times, then cool down for 5 minutes at an easy pace.  This gives you a 14 minute workout (not including the strength moves in the video).  If you're like me and want more, you can always add more intervals.  This can be done on the treadmill, elliptical, or other cardio machine too.  I'm able to keep my heart rate at the top of my fat burning zone the entire time I'm working out, and those 10 second rests really do help.  As always, Self has created a great Challenge that will work wonders for your body!
-Michelle of CreativeCritters

10 minute lower body workout

Here's a great video from Shape.com that targets the lower body and strengthens and tones all the muscles of your legs as well as your entire core.  A weight is optional if you'd like more of a challenge.

This workout is simple, but very effective, especially that frog move- I love that one!
-Michelle of CreativeCritters

Exercise to keep away the winter blues

It's certainly been a long, cold winter (seems longer and colder than usual this year)!  Living in NE Ohio, you think I'd be used to it by now, but the fact is, I hate winter.  It's too cold to get outside and walk every day like I usually do in the warmer weather, I can't get out in the garden, and it's just depressing.  I have found that keeping up with my indoor workout routine does help keep my spirits up though.  I don't even have to worry about getting out in the cold to drive to the gym (so there's no excuse to skip a workout or three).  I have everything I need for a huge variety of cardio and strength workouts right here in my own (warm!) home.  I got a new elliptical for Christmas, so that's even more motivation to get moving- I paid for it, I'm certainly not going to let it sit there and collect dust!  Getting a new piece of workout equipment always makes me want to try it out.  Even just a new sports bra gives me incentive to work out.  I've also got dumbells from 2 pounds up to 15 pounds, a 10 pound kettle bell, mini trampoline, BOSU, and a huge variety of workout DVDs.  Mixing it up keeps both your body and mind challenged.  And my new Reebok Easy Tone shoes add a balance challenge to any workout.  After just about a month I'm noticing a definite improvement in my rear view! ;-)  On those days when I just have no motivation I make myself hop on the elliptical for just a few minutes, which usually turns into an hour long workout, just because it really does make me feel good, mentally and physically.  Exercise improves your mood, and I always feel invigorated after a good workout.  Plus, once the warm weather finally does return, I'll be ready to don those shorts and tank tops again.  I've noticed a definite difference in my mood if I skip more than a day of exercise.  I've also noticed that when I work out regularly I don't get sick as often as I do if I skip workouts.  So far I haven't gotten sick once this winter.  Exercise has been proven to improve your immune system (and eating healthy helps as well).  So there are LOTS of excellent reasons to continue working out, ESPECIALLY when it's cold and nasty outside.  And once I can see the sidewalks again I will be back outside, pounding the pavement and soaking up that lovely sunshine!  So if you suffer with the winter blues (and I think most everybody does right about now- LOL), try working out regularly to feel better, mentally and physically.  Check out Self.com, Fitness.com, or Shape.com for all sorts of workouts you can do right in your living room.
-Michelle of CreativeCritters

Total body toning with kettle bells

Kettle bells are a fun workout tool that can work your entire body with just a few simple moves.  This total body strength workout comes from Self.com.  I added in 2 minute high intensity intervals on the elliptical (total of 65 minutes) for added calorie burning.  With the cardio intervals my workout was 1 hour 45 minutes long.  I also did 3 sets of 15 reps of each strength move.  I have a 10 pound kettle bell, but use the weight you feel comfortable with.

Don't forget to warm up before you start, and cool down at the end of the workout.  Be sure to stretch all your muscles for at least 30 seconds and drink plenty of water.
-Michelle of CreativeCritters

No Equipment Needed Strength Training Exercises for the Butt, Thighs, and Legs

You don't need a lot of fancy equipment to get a good strength training workout.  There are plenty of exercises that can build strength by just using your own body weight.  For the lower body the basic squat can't be beat.

Stand with your feet slightly wider than shoulder width apart, toes and knees facing forward. Keeping your back straight, raise your arms in front of you to shoulder level as you lower down into the squat.  Raising your arms helps maintain your balance.  Do this move as if you were going to sit in a chair.  Try to get your thighs parallel to the ground, and be sure your knees stay behind your toes as you lower into the squat.  Squeeze your glutes as you rise back to standing.  If you have problems with your knees don't squat as deeply.  Do 3 sets of 12 to 16 repetitions.  Squats tone the quadriceps (thighs), lower back and the buttocks, and also work the hamstrings, calves, and core (abs and back).

Lunges are another great exercise for the lower body.

 Lunges work most of the muscles of the leg, including the quads, hamstrings, glutes and calves.  To do this move, stand with your feet shoulder width apart. Take one giant step forward with your right foot. Place your hands  on your hips for balance.  Lower your body straight down until your back leg forms a right angle at the knee.   Slowly raise back up using your leg muscles. Switch legs to complete the set.  Once again, if you have knee pain, take a smaller step forward and don't lower as far.  Do 3 sets of 12 to 16 repetitions.
Another great exercise that targets the inner thighs is the plie.

To do this move start in a wide stance with toes pointed out. You need to keep your knees in line with your toes, so don't make your stance too wide.  Bend your knees and lower down into a plie making sure to keep your knees in line with toes, abs contracted and your back straight.  Lower down until your thighs are parallel to the ground.  If your knees hurt, only lower down as far as is comfortable.  Push back to standing without locking the knees.  Do 3 sets of 12 to 16 repetitions.
These three simple moves can tone and strengthen your entire lower body and can be done with or without weights.  Try to get in at least two or three strength training sessions a weeks, and alternate which muscles are worked each session.  For example, work your upper body Monday, lower body Wednesday, and abs and core Friday.  And be sure to go at your own pace.  As you become stronger you can add repetitions, or add weights.  I've been doing these moves for years, and I can attest to the fact that they DO work.  Don't forget to add in some cardio, along with a healthy diet, and you'll have a beach ready body in no time!
Check back later for equipment free exercises for your upper body and abs.
Thanks for stopping by!
-Michelle of CreativeCritters