Monday, January 12, 2015

Move It Monday #6 {Vacation WOD}


Welcome back to MOVE IT MONDAY. Its a new year and yes one of my goals is to be a better blogger. So HERE we go! Over Christmas break my family and I were lucky enough to run away to California for a week to visit family, have some fun and even relax a little bit. Although I did not do as well as I would have liked about working out while I was away, I needed the break, I was able to squeeze in some activity on the beach and a little workout in my sister's beautiful Temecula backyard, complete with palm trees, Christmas lights, a pool and hot tub.  Yes, it was as magical as it sounds. Yes, I felt spoiled. No, I did not want to come home. Can I go back to Cali please! 

Next time I will do a little better about getting in my fitness even if its early in the morning so I still have time for all the fun. This workout I did is great to do while you are away on your trip, or you can do it at your own home, it is all body weight movements and the only equipment needed is a jump rope. I am telling you if you are working out at home you should for sure invest in a jump rope. 

Also with it being a new year, fitness goals almost always make their appearance into our lists and journals. We always have good intentions but they seem to fade. Your health and your fitness should be a priority not just a goal you write down on a piece of paper at the beginning of the new year. Physical activity and eating well are lifestyles, they should be never ending and apart of your daily activities. Your health is important and it is important to find time to get that workout in at least 3 times a week. To find some of my previous at home/out side work outs you can find them HERE HEREHERE ,  HERE, HERE and an introduction to the series HERE, you can also find all of my other workouts I have shared on the blog since Last year through the search box on the side or the links I provide at the bottom of this post. I cannot wait to share with you all of my workouts and recipes to help you to be a better you. This year is going to be a great one. Lets get healthy and crush some goals together. Remember you can always email me with suggestions or questions at wjwiki07@hotmail.com Now lets finally get to this workout shall we!!! 



Let's take a closer look at each exercise and break it all down before we get started....


WARM UP 

Warm up! It is important! Don't skip it and do it all! Its like breakfast it should not be skipped, it should be taken seriously and it should be done well, because it prepares you for the rest of the workout.

Double Unders- A double under is just what is sounds like the rope will go around twice in the amount of time that you jump and your feet hit back to the ground. This is obviously a quick movement and is amazing cardio. Do you remember doing these in elementary school during recess? Yeah well now we are old and they are a lot trickier lol I learned that the hard way. Double unders get some getting used to it is all about the timing, work on them, practice and while you are working on them you can substitute double the amount of single jump ropes until you get them down. If you are substituting single jumps for double unders make sure to double the amount of reps so in the warm up you would do 200 singles in the workout you would do 100-80-60-40-20



Pass thrus. You will want a wide grip on the PVC/stick raising it above your head keeping your arms straight pass through to behind you, rotating your shoulders, then still  keeping your arms straight you will pass back up to over head and back down to your hips. Repeat until you have done twenty. 



Air Squats- Start in a standing position with your feet about shoulder width apart. Before you do the squat it is important that when you are squatting down to keep your torso vertical, your weight on your heels, knees push out- tracking over the feet. Then when you squat down you will keep your eyes forward and slightly up, your arms out for balance, and squat down until the crease of your hips are at or below your knee, keeping a good lumbar curve and chest up, then stand back up and repeat.



Inch Worm Push ups You will start with your legs apart and your hands touching the ground in front of you then you will walk your hand out until you are in a plank push up position, you will do a full push up with your chest touching the ground, back to the plank push up position, then move your hand back to your feet. Then repeat.



Dips- Go over to an elevated surface, walk your feet out bend your knees then keeping your hips up and your abs tight bend your arms down into a dip. Elbows back until you reach 90 degrees and straighten arms back up, repeat.



Samson Stretch  this is like a front lunge the only difference is you will have your arms above your head and you will keep your chest up stretching back. do 5 on each leg



Toe Touch Walk- This is just as it sounds each time you take a step you are going to kick your leg up and touch your toes with the opposite hand, then you will do the next leg and go on with each step doing 10 on each leg. 20 total kicks.

WORKOUT

This workout is 5 rounds with the rep scheme going down each round, you will do the same four movements each round they will just be less reps. The reps are 50-40-30-20-10 of each movement. This is a 20-30 minute workout after the warm up so make sure to plan accordingly. Now pull up your hair, tie up those laces, pick out a good music mix and lets go! This is the perfect workout to do today to get your week started off right.

The first movement you will do each round is double unders. See the warm up for explanation. Remember you will double the amount of reps if you are doing single jumps so 100-80-60-40-20 the rest of the movements will still be the 50-40-30-20-10.


Tank & Bra in one: Lulu Lemon  ||  Shorts: Nike ||  Shoes: Reebok Nano 4.0  || Knee Sleeves: Exo Sleeves  ||  Wrist supports: Rogue  || Sweats: Reebok || Swimming suit: Albion Fit ||  Facility: Home in Temecula, Ca ||  Photo Credit: Tyler Ulrich


Push ups- On your hands and toes, core tight bum tucked under and hips in a line. Go down to chest on the ground and push back up.  Make sure your elbow are tucked into your sides as you bend them and not out to the sides. You want your elbow pointing back. 



Air Squats- Start in a standing position with your feet about shoulder width apart. Before you do the squat it is important that when you are squatting down to keep your torso vertical, your weight on your heels, knees push out- tracking over the feet. Then when you squat down you will keep your eyes forward and slightly up, your arms out for balance, and squat down until the crease of your hips are at or below your knee, keeping a good lumbar curve and chest up, then stand back up and repeat.



Sit ups- This is pretty much just like any other sit up but you are going to bend your knees, open your hips and put the bottoms of your feet together in a butterfly position like the picture above then you will proceed with the sit up until you touch the ground in front of your toes.  Lay back and bring yours arms above your head, then using your abs and pulling your back down to the mat sit up, lay back down and repeat.

Give yourself a goal on this workout, push yourself and get through it as quickly and efficiently as you can. 



Make sure to come and check out more of my At home workouts 
HEREHEREHERE, HERE,  HEREHEREHERE HERE , and HERE
and don't forget to check out my blog each Monday for a motivational/workout Fitness post. 


I would love to have you follow me on Instagram
@WHITNEYULRICH
to see all my fun pics, my real life, fitness, fashion ideas
and sneak peaks of what I've been working on

Make sure to check out my other social media sites and follow along
 {links below}

Twitter Subscribe Pinterest Facebook Etsy Shop Follow on Bloglovin

Tuesday, November 25, 2014

GameIt {Exciting new App}

I am super excited to tell you about a new App out that I have recently stumbled upon. It is called Game it and it is going to blow your mind. Do you like fashion? Gagets? Toys for your kids? giftcards? Do you like when you can get them for free just by earning them while playing a game? Game it is your answer then. Game it is a free app that rewards you with prizes that you have earned by answering trivia questions about geography, pop culture and history in the game.

Put your brain and strategy to the test and win some prizes. Sounds fun huh? You get to play with friends to win the latest and greatest products that you have been eying.


First step is to go and download the app, it is FREE so do it! Once it is downloaded you are going to open it and sign in using your facebook account. Then it is time for the fun part. Find a product that you have been looking for, game it and answer the trivia to get the highest score. Another cool thing is if you are not happy with your score at the end there is a steal it button with a bonus question that if answered correctly, can help you get to get in the lead.

Play for your prize as many times as you like to make sure your score is the highest by the games end duration and you Win It. Your prize will be on your door step shortly. You can also share the game with your friends to make sure it is funded and the prize can be won, because who hates cool prizes and playing alone? You sure don’t!



Ok so you have downloaded the app and we have told you a little about it lets get you started by telling you how to play.

1. Click the play button to answer 10 trivia questions in the indicated trivia topic assigned to the applicable product.
2. Agree to contribute the amount of app virtual currency indicated for the applicable trivia contest.
3. The goal is to be the fastest player with the most accurate answers. Remember, once you enter, you can continue to try and increase your score by playing the game as many times as you like for additional virtual currency.
4. Each trivia contest will remain open to play until the earlier of:
a. (a) the time at which the maximum number of plays is reached for such trivia contest, and
b. (b) the end time displayed for such trivia contest.
5. The player who is leading the trivia contest when the maximum number of plays is reached will win the applicable prize.
6. Each time you play, you will get the same trivia topic, but different questions.
7. You may also attempt to answer two bonus questions to boost your score in the applicable trivia contest for an additional amount of virtual currency.
8. If the minimum number of players has not entered to play before the end time, then all players will be refunded the amount of virtual currency contributed for such trivia contest.
a. For more details, see the Official Rules, which are posted below. All Game Play is governed by the Official Rules. By playing the Trivia Contest, you agree you have read and are bound by the Official Rules.

Easy enough right?! So go download for free and give it a try I promise you are going to be loving it and thanking me for telling you all about it. Plus a fun little fact for all my fashion lovers on average more than 5 brand new fashion products are added each day.



This app is available on both IOS and DROID!

***This is a sponsored post written on behalf of Gameit by me. All thoughts and opinions are 100% my own. 

I would love to have you follow me on Instagram
@WHITNEYULRICH
to see all my fun pics, my real life, fitness, fashion ideas
and sneak peaks of what I've been working on

Make sure to check out my other social media sites and follow along
 {links below}

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Monday, November 24, 2014

Move it Monday #5 {Stadium and at home workout}


Welcome back to MOVE IT MONDAY. It has been a couple months since my last workout post, which I apologize for, but this one is worth the wait. Things get crazy as soon as the holidays start as I am sure all you busy people know. I really want to get you some workouts you can do at home or while you are out of town while the crazy busy holidays come up. Your health is important and it is important to find time to get that workout in at least 3 times a week. To find some of my previous at home/out side work outs you can find them HERE HEREHERE ,  HERE and an introduction to the series HERE, you can also find all of my other workouts I have shared on the blog since Last year through the search box on the side or the links I provide at the bottom of this post. 

For this workout we are headed to the football stadium and track but you can also do all of this at your home or a club gym with small modifications. We recently moved back to my home town a couple months ago and so naturally I headed to my old stomping grounds, Layton High School, for a nice little workout session. It is super close to my home, it is a nice facility, its free and always open and my boys like to play there along side of me. The weirdest part about this workout was that I hadn't worked out at that stadium for ten years back when I was running track as a Lancer. Crazy how time flies and all of a sudden we are grown ups and looking at those students like they look like babies. ten years people! My ten year reunion is coming up! Im not sure how I feel about this. Anyway off of that whole Im getting old thing for a moment lets talk about this fun little workout I put together for you guys because I love you and its good for you! You can thank me after, its fine!


 Let's take a closer look at each exercise and break it all down before we get started....

WARMUP

Warm up! It is important! Don't skip it and do it all! Its like breakfast it should not be skipped, it should be taken seriously and it should be done well, because it prepares you for the rest of the workout.

Run 400 m- Running/jogging is always a great way to get the body warmed up and ready to go. It gets your heart rate going, your body warm and your blood flow going! This week in the warm up the running is a 400 m run which is a quarter mile or once around the track if you have access to one. 



Pass thrus. You will want a wide grip on the PVC/stick raising it above your head keeping your arms straight pass through to behind you, rotating your shoulders, then still  keeping your arms straight you will pass back up to over head and back down to your hips. Repeat until you have done fifteen.


Jumping SquatStart in a standing position with your feet about shoulder width apart. Before you do the squat it is important that when you are squatting down to keep your torso vertical, your weight on your heels, knees push out- tracking over the feet. Then when you squat down you will keep your eyes forward and slightly up, your arms out for balance, and squat down until the crease of your hips are at or below your knee, squeeze your abs in,  keeping a good lumbar curve and chest up, then stand back up and jump and repeat.


Inch Worm Push ups You will start with your legs apart and your hands touching the ground in front of you then you will walk your hand out until you are in a plank push up position, you will do a full push up with your chest touching the ground, back to the plank push up position, then move your hand back to your feet. Then repeat.

TABATA

A TABATA is a short 4 minute workout of 20 seconds of work, 10 seconds rest and repeat until the 8 rounds are up. This can be any skill you are wanting to work on. If you are doing two skills you will do 4 minutes of one and then 4 minutes of the other. For this workout we are just working on one.

Over Head Squats- Start in a standing position with your feet about shoulder width apart. Hold the PVC pipe or broom stick above your head, arms wide and locked out with your elbows pointing downward. Before you do the squat it is important that when you are squatting down to keep your torso vertical, your weight on your heels, knees push out- tracking over the feet. Then when you squat down you will keep your eyes forward and slightly up, your arms out for balance, and squat down until the crease of your hips are at or below your knee, core tight,  keeping a good lumbar curve and chest up, then stand back up and repeat.

You will do as many over head squats as you can in the 20 seconds, then rest ten seconds and repeat until you get to 4 minutes. 

WORKOUT

Shirt: Lulu Lemon  ||  Leggings: Lulu Lemon  ||  Shoes: Reebok Nano 2  || Beanie: Forever 21  ||  Jacket: Target  ||  Facility: Layton High School  ||  Photo Credit: Tyler Ulrich


20 minute AMRAP- This means that you are going to do as many rounds as possible in the 20 minute time frame. So just keep going through all the exercises over and over in order until the 20 minutes is up and make sure to count your rounds.

Run for 200 meters- just run the 100 straight meters down and back equalling 200 then you will be in a good spot to do the rest of your exercises. 




10 Push ups- On your hands and toes, core tight bum tucked under and hips in a line. Go down to chest on the ground and push back up.  Make sure your elbow are tucked into your sides as you bend them and not out to the sides. You want your elbow pointing back. 


20 Step ups- You will simply find a bench, a step, or anything elevated. Start straight up, step up with one leg onto the bench while bringing the other leg along and standing straight up on the bench, step down and repeat on each leg.


10 Dips- Go over to an elevated surface of the bleacher seats, walk your feet out bend your knees then keeping your hips up and your abs tight bend your arms down into a dip. Elbows back until you reach 90 degrees and straighten arms back up, repeat.



20 lungeStart straight up then go down into a lunge with your chest up, your knees bent to a 90 degree angle and your hips and shoulders in a straight line, then push back up to a standing position, switch to the other leg and then repeat.


10 Burpees- Start in a standing position, bend down to a squat with your hands on the ground, push your feet back into a push up position, go down into a push up, come back up to push up top position, bring your legs back into the squat and stand straight up with a jump and hands over head at the end. 

Repeat all of the exercise in that order until you get to 20 minutes. Give yourself a goal, push yourself and get as many rounds as you can in that 20 minutes. 


Make sure to come and check out more of my At home workouts 
HEREHEREHERE, HERE,  HEREHEREHERE HERE , and HERE
and don't forget to check out my blog each Monday for a motivational/workout Fitness post. 


I would love to have you follow me on Instagram
@WHITNEYULRICH
to see all my fun pics, my real life, fitness, fashion ideas
and sneak peaks of what I've been working on

Make sure to check out my other social media sites and follow along
 {links below}

Twitter Subscribe Pinterest Facebook Etsy Shop Follow on Bloglovin

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