Workouts - fitknitchick

#FatblasterFriday | a Mother’s Day workout just for you

May 10, 2013 by Tamara 12 Comments

I know that it’s only Friday, but I’m guessing that many of you will be celebrating Mother’s Day with a calorie-laden brunch, barbecue or dinner out. (Alas, my hubby is away and my mom lives across the country, so unless my children have secret plans, I’ll be cooking dinner myself and sticking to my usual meal plan)

Regardless, this week’s #FatblasterFriday is a MOTHER of a workout. My Mother’s Day workout is designed to work all of your major muscle groups in as little time as possible. Do it alone, or convince your mom (if you’re a kid) or kids (if you’re a mom) to do it with you. They’ll thank you when it’s over

Only 12 repetitions of each of 6 exercises, done in circuit-style, twice through and you’re free to enjoy the rest of your day.

All you need is a set of dumbbells (go heavy, or go home!), a yoga mat and a stool or bench (heck, even a staircase will do).

Are you in?

Fitknitchick’s Mother’s Day Workout

And for those of you who like to ‘pin’ things for later…

I makes my heart SING when you

WATCH and DO the workouts with me
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CHECK OUT the #FatblasterFriday Playlist for more, real time workouts
PIN the above WORKOUT PHOTO
GIVE me your FEEDBACK on YouTube or in the COMMENTS section below
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Wishing all my ‘mom’ readers a wonderful Mother’s Day!

Does your family have any special Mother’s Day traditions?

Would you punish your husband for leaving you alone with three children over the Mother’s Day weekend?

Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.

{12 Comments }

April’s Free Workouts-of-the-Day

May 1, 2013 by Tamara 13 Comments

For the last few months, on Tuesdays and Thursdays, I’ve been sharing free Workouts-of-the-Day (WOD) with my Facebook group. Short workouts that can be done either at home or at the gym, with minimal equipment.

Some days we target our core. Other days we do body part splits. Once in awhile, there’s even cardio…

I thought that I’d start collecting these free workouts here, once a month so that (a) my blog readers could enjoy them too, (b) they’d all be in one easy to find spot and (3) those of you who are into ‘pinning’ can add them to your favourite workout boards (hint, hint).

Watch for a ‘WOD recap’ post at the end of each and every month. And if you just can’t wait that long, make sure you ‘like’ Fitknitchick on Facebook!

Questions about any of the exercises? I’ve created a Facebook ‘Note’ that describes many of the movements. Look for them, in alphabetical order, by the name I’ve given them in the workout.

Have a suggestion for a workout that you’d like to see?

Drop me a line and I just might use your suggestion for one of May’s free workouts of the day!

{13 Comments }

#FatblasterFriday | A Bosu Circuit Workout that won’t embarrass you at the gym

April 26, 2013 by Tamara 22 Comments

Last week I asked my Facebook group (not a member yet? Click on the link and ‘like’ the page) for some suggestions for my next #FatblasterFriday real time workout video (subscribe to my YouTube channel so as never to miss a workout).

My favourite response?

“bosu stuff that I could use in the gym (nothing I’d be embarrassed having people see me do if you know what I mean lol)”

Yes, my friend, I know EXACTLY what you mean

We’ve talked before about why I love the Bosu. All of the wonderful things it can add to your workout. How it can be used for strength and cardio as well as core. How it challenges muscles that you didn’t even know you had…

Today’s #FatblasterFriday workout is a whole body, 5-move Bosu circuit workout that will strengthen your muscles, elevate your heart rate and challenge your core, all without EMBARRASSING you in the gym

Set your timer for 10 rounds of 45 s work and 15 s rest. All you need is a Bosu (and perhaps a mat, if you need to come to your knees for pushups).

CLICK on the video below and DO the workout WITH ME!

Did you like this workout? Then PLEASE

WATCH and DO the workouts with me
SUBSCRIBE to fitknitchick on YouTube
CHECK OUT the #FatblasterFriday Playlist for more, real time workouts
PIN the above WORKOUT PHOTO
GIVE me your FEEDBACK on YouTube or in the COMMENTS section below
LIKE and SHARE my videos with your friends via email, Facebook and Twitter

More VIEWS, LIKES, COMMENTS and SHARES –>> More VIDEOS!

{22 Comments }

#FatblasterFriday | Strength, speed and balance training on the BOSU

March 15, 2013 by Tamara 39 Comments

I used to teach a weekly Bosu class. Sixty minutes of balance training, core, speed, agility and strength. I gave it up because it conflicted with Sunday family time.

But I miss it (and my body misses it; the ‘use it or lose it’ principle definitely applies to balance training ).

Never used a Bosu balance trainer before? Here’s what you’re missing out on:

improved balance (guess that’s why it’s called a ‘balance’ trainer)
better core stabilization (just standing on the dome activates all sorts of tiny stabilizer muscles; muscles you probably didn’t even know you had)
stronger knees and ankles (a must if you want to protect yourself from falling on ice or tripping over your children’s toys)
enhanced proprioception (knowing where your body is in space)

Today’s #FatblasterFriday workout combines upper and lower body strength moves with some plyometrics and a bit of fast foot work. Only 6 exercises, performed circuit style, 30 s on, 10 s off. Twice through the circuit and you’re free to get on with your day!

You’ll need a set of hand weights and a Bosu balance trainer (but don’t fret if you don’t have one or somebody let the air out of yours… I’ve included Bosu-less options as well).

Did you like this workout? Then PLEASE

WATCH and DO the workouts with me
SUBSCRIBE to fitknitchick on YouTube
CHECK OUT the #FatblasterFriday Playlist for more, real time workouts
PIN the above WORKOUT PHOTO
GIVE me your FEEDBACK on YouTube or in the COMMENTS section below
LIKE and SHARE my videos with your friends via email, Facebook and Twitter

More VIEWS, LIKES, COMMENTS and SHARES –>> More VIDEOS!

{39 Comments }

#FatblasterFriday | whole body pyramid workout

March 8, 2013 by Tamara 17 Comments

Jeesh. You guys don’t make it easy. When I asked my Facebook group for suggestions for this week’s workout, the responses were all over the map!

You guys know what you want and you want it ALL! LOL! (Thanks for keeping me on my toes; I really do appreciate your feedback!)

I put my thinking cap on and came up with a quick, whole body pyramid workout that you’ll feel in your abs, arms and shoulders (among other places ).

Today’s #FatblasterFriday video is a whole body pyramid workout. We’ll be switching up the exercises and reps continuously throughout the workout, moving from single exercises to one big compound chain and back again. Metabolic strength training at it’s most fun!

All you’ll need is a set of hand weights (moderate to heavy) and a mat, as well as a little faith that the above description will all make sense when you watch the video!

Did you like this workout? Then PLEASE

WATCH and DO the workouts with me
SUBSCRIBE to fitknitchick on YouTube
CHECK OUT the #FatblasterFriday Playlist for more, real time workouts
PIN the above WORKOUT PHOTO
GIVE me your FEEDBACK on YouTube or in the COMMENTS section below
LIKE and SHARE my videos with your friends via email, Facebook and Twitter

{17 Comments }

#FatblasterFriday | The ‘hit the wall workout’

March 1, 2013 by Tamara 17 Comments

The phrase ‘hitting the wall’ is often used in fitness to describe a point at which you either can’t do any more (as in, “at the 20 mile mark, I hit the wall”; I wish!)

or you’ve reached a plateau and you’re no longer progressing on your current program (and well all know how to remedy that situation, right? A change is as good as a rest!).

I sometimes use the term literally in my group fitness classes, telling my participants to “hit the wall and give me 20″ (wall squats, pushups, medball slams, whatever).

Today’s workout requires a stability ball and an optional set of dumbbells. Oh, and a wall, of course!

The “Hit the Wall Workout” is a timed circuit. Five exercises, 30 s of each, resting for 15 seconds before moving on to the next. Get through it at least twice for a quick, whole body workout! Four rounds is less than 2% of your day. Just sayin’…

And for those of you who want something they can Pin or print out and take to the gym…

Your response to these workouts has been incredible! Don’t let me ‘hit a wall’ with page views!

Please SHARE this video with your friends!

SUBSCRIBE to my YouTube channel and blog!

Leave me a COMMENT or three (comments make my day!)

Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer (although I could be! Check out my NEW ONLINE TRAINING PROGRAM). Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.

{17 Comments }

#FatblasterFriday | shorten your workouts with compound exercises

February 8, 2013 by Tamara 31 Comments

Most of us have better things to do than spend hours in the gym.

We want to get fit. We want to be healthy. We want to lose weight. But we have jobs and families and volunteer work and other things to do too.

When I ask clients how long they’re willing to commit to a single workout session, most tell me an hour. Including warming up, foam rolling and stretching.

My solution? Ditch the isolation exercises for whole body, compound movements. In my opinion, it’s one of the very best ways to up the intensity of your strength training workout

Not only do compound exercises get you out of the gym more quickly, because they involve more muscle groups, they also tend to be metabolic in nature. That means they’ll elevate your heart rate and burn more calories than single joint isolation exercises.

My favourite compound exercises combine an upper body movement with a squat or lunge. While you won’t be able to use as heavy a weight as you might if you were ONLY squatting or lunging, you’ll still generate a ‘burn’ if you keep the tempo up and resist the urge to take breaks between sets.

Today’s #FatblasterFriday workout consists of 5, whole body compound exercises. The only equipment required is a set or two of moderate to heavy dumbbells (you decide what’s ‘heavy’ for you, but by the end of a set, if you’re not starting to struggle you probably need a bit more weight…).

Perform 10 repetitions of each exercise in circuit style, without rest. Pause at the end of the circuit, then repeat a 2nd and a 3rd time.

Did you like this workout? Then PLEASE

WATCH and DO the workouts with me
SUBSCRIBE to fitknitchick on YouTube
CHECK OUT the #FatblasterFriday Playlist for more, real time workouts
PIN the above WORKOUT PHOTO
GIVE me your FEEDBACK on YouTube or in the COMMENTS section below
LIKE and SHARE my videos with your friends via email, Facebook and Twitter

More VIEWS, LIKES, COMMENTS and SHARES –>> More VIDEOS!

{31 Comments }

#FatblasterFriday | A little power training goes a long way

January 18, 2013 by Tamara 28 Comments

Did you know that there are 9 components of physical fitness?

Strength, agility, balance, flexibility, local muscular endurance, cardiovascular endurance, strength endurance, coordination and power? How many do you include in your training?

While my weekly workout routine tends to be varied and fairly comprehensive, until recently, I had overlooked power training.

Power: the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. (e.g. jumping or a sprint start)

The benefits of including power training in your workouts?

improved reaction time (think of dodging an off course baseball or keeping a wayward toddler from the path of an oncoming car)
enhanced cardiovascular function (power training typically results in heart rates higher than 85% of maxHR)
increased strength (one of the components of power)
elevated calorie burn both during the workout (using big muscles explosively burns a ton of calories) and up to 24 hours later (the “afterburn” effect)

But a little power training goes a long way. When done correctly, training for power should involve near maximal effort. You shouldn’t be able to do very many reps.

I like to place my power exercises near the beginning of my workout, always after a proper warmup and before the muscles needed for speed and strength are already tired.

Today’s #FatblasterFriday workout combines 2 power training moves with 4 whole body strength moves.

All you’ll need is a box, bench or step and a moderately heavy set of dumbbells. Let’s power it up!

I LOVE creating new workouts for YOU! You can make MY day by –>>

SUBSCRIBING to fitknitchick on YouTube
PINNING the above WORKOUT PHOTO
LIKING and SHARING my workouts and videos with your friends via email, Facebook and Twitter

Do you incorporate power training in your workouts?

What’s your favourite type of workout?

{28 Comments }

Favourite music to exercise to? Share and share alike!

January 16, 2013 by Tamara 10 Comments

I teach 3-5 group exercise classes a week. Always to music. It invigorates and energizes me. And of course, aids my choreography and cueing

My favourite music to exercise to? Gaga, Kanye, Rhianna, Katy Perry, Will I Am, Britney Spears, Justin Timberlake and Usher, to name a few. I’m a ‘pop’ girl; top 40 for the win.

music to exercise to

We all know a good exercise playlist when we hear it, but choosing the right music to exercise to can do more than just put you in a good mood. It can improve your stamina and performance!

Join me over at the Gaiam Blog where I’m talking about the science behind music and exercise; tips for creating a great workout playlist!

What’s your favourite music to exercise to?

{10 Comments }

#FatblasterFriday | Metabolic hotel gym workout

January 11, 2013 by Tamara 14 Comments

Often, when my personal training clients go on travel, they ask me to give them a hotel gym workout. Something short, whole body and metabolic in nature that can be easily adapted to the sometimes limited types of equipment available in hotel gyms.

In other words, nothing that requires a Bosu, TRX, chin up bar, Smith or cable and pulley machine

Most hotel gyms have a couple of pieces of cardio equipment (a treadmill or two, perhaps a bike and an elliptical; alas, never my beloved Cybex ARC trainer), some dumbbells, a flat or incline bench and perhaps a stability ball or two. More bare bones than you might be used to and perhaps a little tight on space, but certainly enough for a whole body, metabolic style workout.

Last week, my family and I headed to Seattle for a few days away at the end of the Christmas break. I purposefully booked a hotel with a gym and packed my exercise clothing. My plan was to fit in at least one hotel gym workout in while we were there.

I did and I filmed it, just for you!

Yes, the film quality is less than great (recorded on an iPhone under glaring fluorescent lights), but just like doing a hotel gym workout, I worked with what I had!

#FatblasterFriday Metabolic Hotel Gym Workout

Equipment required:

cardio machine of choice
incline bench (can also be done on a flat bench, if need be)
dumbbells (1 set of moderate weight, 1 single heavy weight)
med ball (the heavier the better; a stability ball can be substituted in a pinch)

Instructions:

perform 10 minutes of light to moderate cardio as a warmup
go through 3-exercise circuit 3-4 times (it took me 20 minutes to get through it 3 times)
rest briefly between circuits (NOT exercises)
if you’ve got time and energy, add your favourite body part strength moves at the end (I added chest and back and a bit of core work)
stretch and head to dinner!