Monday, July 28, 2014

MOVE IT MONDAY #2 {Stadium Bleacher Workout}


Welcome back to MOVE IT MONDAY last week I shared with you a workout in the park you can find the whole workout and explanation 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. Today's Move it Monday we are moving over to the stadium bleachers. This is another great free place that you can get your workout on and an amazing sweat in. Grab your friends, your hubby or go all by yourself for some great therapeutic you time all of us need every once in a while.

Let's take a closer look at each exercise before we get started....

WARM UP

The warm up today is pretty self explanatory start out with a light jog 2 times around the track or field. Then just stretch out your body for a good ten minutes to loosen up and warm up your muscles.

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.

Crossfit 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.

WORKOUT
21-15-9 is a very common complex in crossfit workouts but you can change out that actual movements. You will do 21reps of each exercise, run up and down the bleachers, 15 reps of each exercise, run up and down the bleachers, 9 reps of each exercise and run up and down the bleachers and you are doing this for time. 

21-15-9
Box jumps
Triceps dips 
lunges 
run up and down bleachers between each set 


Box jump- Start on the edge of an elevated surface, bleachers or steps, jump up and land on the bleacher the box jump is not complete until your hips and aligned with your shoulders at the top with a straight body, then you will step or jump down and repeat.


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.


Lunges- Start 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.


Run up and back down the bleachers between each set.

Let me know what you think of this workout. I can't wait to hear how you did. And make sure to pin it so you can find it easily in your files.

Come on this journey with me and better yourself, your body and your mind. Stay active and trust me this is only going to better your life by bringing fitness into it. I will see you again next week with my next "MOVE IT MONDAY" Next week we will be somewhere new.... Until then you can check out some of my other at home workouts HEREHEREHERE, HERE,  HERE, and HERE


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

Thank you for your support, for reading and for following
It really means the world to me 
Make sure to check out my other social media sites and follow along
 {links below}

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Monday, July 21, 2014

MOVE IT MONDAY #1 {Workout in the Park}


Welcome to Day #1 of my new fitness and health series MOVE IT MONDAY! As I told you last week each Monday I am going to write a fitness/health post. It will either be a workout at home, in the park, at a club gym, crossfit inspired workouts,  a healthy recipe or snack, a fitness tip, a skill spot light, a challenge or even some amazing fitness product review and giveaways. So make sure you come back each Monday to get your workout or healthy living tip. I am so so excited for this series, and cannot wait to bring you along this fitness journey with me as well as hear all about yours. 

As promised from last weeks introduction I told you this would be a fun one that you can bring your kids along with you and you would get in an amazing sweat. Yup the first Workout for this series we are going to the park. All you mamas that say you don't have the time to workout. You do! Find the time. Workout at the Park while your littles play. It is a win win and I am going to show you exactly what you can do. So write this down, bring it on your phone or print it out and bring it to the park with you. Grab a friend and her kids and make it a fitness hangout. Let;s GOOOOOO!!!!


Let's take a closer look at each exercise before we get started....

WARM UP 

Tank: Ross || Capris: Flex Till You're Famous ||  Shoes: Reebok Nanos || Bracelet: Crossfit Kimokeo 

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! 


Bridges- Lay flat on your back with your arms to your sides, bend your knees and go up onto your heels. Then you are going to elevate your hips into the air as high as you can go while tightening your abs and bum, go back down and repeat.


Dips- Go over to an elevated surface such as a chair, a car bumper, or stairs. 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.


One leg Dead/ Scale- start sanding straight up, then like a balance totter as your arms go down to touch the ground your leg will go up in the air, then as your foot goes back down to the ground, your arms go back up, and repeat on each leg.


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.
TABATA

A TABATA is a short 8 minute workout of 20 seconds of work, 10 seconds rest and repeat until the 8 minutes 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 you will first do 4 minutes of the wall sits (20 seconds in the sit, 10 second rest and repeat) and then you will do 4 minutes of the plank.



WORKOUT

Run for 200 meters- because it is a shorter distance you want this to be pretty fast pace 


25 Pushups- 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. 


25 lunges- Start 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.


Weighted lunges- If you are feeling like you want to step it up a notch you can do weighted lunges in place of the regular lunges. The best way to do this at home or at the park is to grab your child put them up on your shoulders and do the lunges the exact same way. The kids have fun and you are getting in some extra weight. 

Repeat Run for 200 meters- because it is a shorter distance you want this to be pretty fast pace


25 pull ups- If you are new to pull ups you can do jumping pull ups to give you a little assistance but they will still work your arms. Make sure you are on a bar that you can touch a little so you are able to jump a little to help get your chin above the bar.


If the jumping pull ups are too easy go ahead and find a bar you can't touch or bend your knees so you don't touch the ground and do your pull ups making sure your chin is over the bar each time. 


crossfit 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.


Repeat Run for 200 meters- because it is a shorter distance you want this to be pretty fast pace


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, tuck your bum under and squeeze your abs in,  keeping a good lumbar curve and chest up, then stand back up and repeat.


Weighted squat- If you are feeling like you want to work a little harder you can do a weighted squat in the place of the air squat. You will do the exact same mechanics as the air squat but you will hold your child in front as you do them. They think it is so much fun and it helps to look at their adorable little faces.  


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. Repeat 25 times.

Let me know what you think of this workout. I can't wait to hear how you did. And make sure to pin it so you can find it easily in your files.

Come on this journey with me and better yourself, your body and your mind. Stay active and trust me this is only going to better your life by bringing fitness into it. I will see you again next week with my next "MOVE IT MONDAY" Next week we will be somewhere new.... Until then you can check out some of my other
 at home workouts HERE, HERE, HERE, HERE, and HERE.


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

Thank you for your support, for reading and for following
It really means the world to me 
Make sure to check out my other social media sites and follow along
 {links below}

Twitter Subscribe Pinterest Facebook Etsy Shop Follow on Bloglovin

Monday, July 14, 2014

MOVE IT MONDAY {Intro}

It is no secret that fitness is a huge part of my life. I grew up a gymnast, turned to running and then found crossfit. I have been active my whole life. I love it. Working out keeps me grounded. It in my me time. It is important to me and one of my passions in life.


I loved gymnastics and in that point in my life it was my love, kept me going and gave me purpose. I loved running and it was good in the mean time but when I found Crossfit I can say it completely changed my life. That sounds pretty dramatic but it is just what I need right now. It keeps me active, it gives me purpose, it makes me feel strong not just physically but mentally. I have grown in ways I never thought possible and it makes me feel alive.


Everyone should have that in their lives. Something that is just for them aside from their job and other duties that gives them strength in all other parts of their lives. It doesn't have to be Crossfit for everyone although I am bias so of course that is my favorite. But find something that keeps you active, happy and healthy. Try it all out and find your happy place. You deserve it. I am slowly learning that I deserve that time. As mothers it is hard to not feel selfish when you find something that you love to do outside of the home, but it is good for us and it only makes us better mothers and more well rounded humans.


So that was a huge ramble but I feel like it is pretty important. Anyway the purpose for the post is to introduce you to a new series I am going to be starting called "MOVE IT MONDAY." I have been thinking about this for well like ever. I originally wanted to start out my blog years ago as a fitness blog but I just didn't take that risk and now I am finally going to do it.


 I am still going to share all my mommy/crafty stuff along with my love of fashion but each Monday and sometimes even on a Friday every once in a while I am going to be sharing all about fitness. Its about time. Yes I have already done a bunch of fitness and workout posts but they are so spuratic and I wanted them to have more structure. I wanted, you, my readers to be able to know when you can come to my blog and get a workout idea.


 So each Monday you are going to find a workout, a workout tip, a new exercise, a healthy recipe, or favorite fitness product. So get excited! I am. It is time for me to share my passion with you all and I can't wait for you to try out these workouts.


Come on this journey with me and better yourself, your body and your mind. Stay active and trust me this is only going to better your life by bringing fitness into it. So I will see you next Monday with my first "MOVE IT MONDAY" outside workout that is going to give you a great sweat and make you feel pretty amazing after while your kids can be right along side with you, or if you need some you time you can do it by yourself or with a friend. Until then you can check out some of my at home workouts HERE, HERE, HERE, HERE, and HERE.


I also may or may not be competing in a Crossfit competition this Friday night and could use all the love, luck and good vibes I could get. Can't wait to tell you all about it.

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

Thank you for your support, for reading and for following
It really means the world to me 
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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