Our previous video dealt with Ankle Mobility. This time, I want to review your hip flexibility, specifically abductors and adductors, and hip flexors, predominantly how tightness in those areas hinders your mobility.
Brad Johnson is your typical American teen. He grew up playing baseball, watching MTV, and taking two Adderall pills each day for his ADHD.
Brad first showed signs of hyperactivity in kindergarten, where he often lost his daily recess because he, “couldn’t keep his hands and feet to himself.” During story time, he’d be flopping his legs from side to side, or playing with the braids of the girls sitting in front of him.
We are so excited to announce the newest community challenge — the March Core Strength Challenge!
This month we’ll be focusing our efforts on building core strength.
Why all the fuss about core strength?
We include tons of core strength building exercises in our 12 Minute Athlete workouts, because a strong core helps everything.
A strong core helps us crush some serious bodyweight exercises like handstands and pistol squats, but it also allows us to stand up straight, walk with better posture, and even breathe better.
If you experience low back pain on a regular basis, working on your core strength can help relieve, and in some cases, even eliminate low back pain.
Your core helps you move through pretty much every other position, which means that building a strong core will not only make you feel fit and strong, but it will help you master all of your other fitness movements, as well as help with overall balance and stability.
The goal is to do these core strength focused workouts on top of your regular workouts or activities. This is a challenge, remember? You’ve got this!
The March Core Strength Challenge will run for four weeks, from March 4th to March 29th. The first week kicks off on Monday, March 4th.
We’re upping the ante this challenge! One hard worker will win:
We’re keeping it simple for equipment this month! Don’t be afraid to get creative with your equipment if you don’t have a medicine ball or dumbbell. Here are our suggestions for equipment substitutions:
Sign up for the March Core Strength Challenge and get the 30-day challenge calendar below:
The post The 12 Minute Athlete March Core Strength Challenge appeared first on 12 Minute Athlete.
In today’s podcast episode, I’m chatting with Bethann Wagner from the amazing lifestyle blog, Bethanimal Print.
Here’s what we talk about:
– How her work with creators and influencers lead her to create Bethanimal Print
– What helped her create her personal style
– Wardrobe staples every woman should have
– Her personal spending freeze and would she do it again
– Changes she’d made in her fitness routine
+ so much more!
Here’s a little bit about Bethann:
In a past life, I worked in the tech industry, the fitness industry and the fashion industry. Now I blend them all together blogging and vlogging about style, beauty, fitness and wellness on bethanimalprint.com.
I believe in sharing life’s authentic moments with you, as I find there needs to be more of that in this social media driven world. When I’m not chasing kids around or hustling through the influencer grind, I’m looking for ways to be more eco-friendly. I’ve recently challenged myself to give up shopping for a whole year. It’s given me more more time for things I really love, like weightlifting, eating tacos (the perfect food), hanging out with my crazy family or sipping on a big ‘ole glass of local red wine.
Resources from this episode:
Find Bethann on her blog or Instagram!
Thank you so much for listening and for all of your support with the podcast! Please leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
You can listen and subscribe to the podcast on iTunes, Stitcher, and Google Play.
The post 030: Fashion, style, fit mom life with Bethann Wagner appeared first on The Fitnessista.
Brad Johnson is your typical American teen. He grew up playing baseball, watching MTV, and taking two Adderall pills each day for his ADHD.
1. Straight punches
2. Push up plank jumps
3. Four punch combo
4. Medicine ball slams
5. Squat thrusts
6. Medicine jackknives
Bonus: 2-3 rounds of 25 Lying leg raises + 25 Medicine ball twists
——————————————————
Leave your reps in the comments below.
My reps for today’s workout:
Straight punches 114, 113, 113
Push up plank jumps 14, 14, 13
4 punch combo 14, 13, 13
Medicine ball slams 23, 23, 22
Squat thrusts 18, 17, 17
Medicine ball jackknives 16, 15, 15
Did you do this workout?Tweet It!
The post Medicine Ball Boxing HIIT Workout appeared first on 12 Minute Athlete.
In November of 2017 my wife, Neely, and I nervously attended orientation at an adoption agency. We filed into our seats and attentively followed the day’s program, brimming with all the obvious questions:
“How long does it take?”
“How are we matched?”
“How often do matches fail?
“What does the birth-mother relationship usually look like?
“How do normal people pay for this?”
“Alright, already. Where are you keeping the babies?”
She doesn’t like your dinner so you make her mac and cheese. He doesn’t like crusts, so you cut them off. Your nine and 12-year-old won’t wake themselves up, pack a lunch, or make breakfast, so these responsibilities fall to you.
In November of 2017 my wife, Neely, and I nervously attended orientation at an adoption agency. We filed into our seats and attentively followed the day’s program, brimming with all the obvious questions:
“How long does it take?”
“How are we matched?”
“How often do matches fail?
This is a prenatal workout video you can do anywhere! Filled with pregnancy exercises and safe ideas for your prenatal workouts. As always, talk with a doctor before making any fitness changes.
Hey hey! I’ve got a new workout video for you today! This is for all of my friends with a bun in the oven that still want to get in a good workout. (I have to admit that while I was pregnant, I pressed “stop” on so many prenatal workouts because they just felt like a huge yawn.) This is a friendly reminder that even though I designed this with pregnant mamas in mind, you need to check with your doctor to make sure these exercises are safe for you. Pregnancy isn’t the time to add; it’s a great time to focusing on maintaining.
How to modify Orangetheory when you’re pregnant
Core training during pregnancy
Can you work out on your back during pregnancy?
Keep the intensity, lose the impact
(typing “pregnancy” and “pregnant” so many times reminds me of this gem lol)
For the workout below, you can absolutely do this workout if you’re not expecting. These are some of my very favorite moves when I want to get back to basics and draw attention to my core. These are also some effective and safe postpartum exercises (if your doc gives the ok, of course).
Now, let’s get into the video! I’m so excited that my friend Katie (33 weeks when we filmed this!) could join me for this one.
Press play and work out with us. 
(Leggings are here // tank is here)
This workout is split into 3 7-minute blocks:
7 minutes of strength
7 minutes of barre
7 minutes of smart core work
This may vary a little from the actual video – for the barre and core segments I just taught like I was teaching a class without a focus on reps – but here’s what it looks like if you’d like to try it out on your own or pin/save for a rainy day:
Please let me know if you give it a try!!
xo
Gina
Wearing:
Video: Grant Hunker
Workout partner-in-crime: Katie Surridge
Studio: Animas
The post Pregnancy exercises (+ a prenatal workout video) appeared first on The Fitnessista.
She doesn’t like your dinner so you make her mac and cheese. He doesn’t like crusts, so you cut them off. Your nine and 12-year-old won’t wake themselves up, pack a lunch, or make breakfast, so these responsibilities fall to you. She doesn’t like the kids at her bus stop so you sit through a car line so long and tedious that you begin to yearn for a day at the DMV. He forgot his homework. Better skip your exercise class and bring it up to him. She wants to play volleyball.
Hey hey! How was the weekend? I hope you had a wonderful one.
Ours started off with SNOW! I couldn’t believe it when we woke up and opened the curtains to see that huge flakes of snow were falling into the yard.
The Pilot’s southern side comes out every now and again, and he said they looked like, “Big ‘ol goose feathers.”
It continued to snow throughout the morning and for the rest of the day!
We bundled up the girls to let them play for a bit, and then brought them inside to eat breakfast, watch a movie, and sip hot cocoa. We stayed snuggled up indoors, enjoying the show that was happening in the yard, and finally left mid-afternoon to meet some friends for rock climbing at Bloc.
It was the girls’ second time rock climbing (we went last week, too) and they basically seemed like professionals this go around. (Speaking of professionals, I could see some of the people who came in to rock climb, you know, like as a hobby/skill and they basically Spiderman-ed their entire way around the gym. One girl was UPSIDE DOWN climbing. I was v. impressed and would prob break my face.)
We came back home for a bit, dropped the Pilot off for a much-needed massage, and then P and I dropped Livi off at a friends’ house. After the Pilot finished his appointment, we took P for her first Indian food experience.
We went to Saffron, which we haven’t had since Liv was a toddler, and it was everrryyyyything. I can never go this long without Indian food in my life ever again.
We had pappadum + dippers, the Pilot ordered this tandoori plate with lamb, shrimp, and chicken, P chose the kids’ chicken biryani, and I rolled with the classic chicken tikka masala. Everything was cooked perfectly – it was the type of meal that you could try to replicate a thousand times at home and it would never taste the same – and P was a huge fan. We’ll definitely be back with Liv soon! After gelato at Frost, we picked up Liv and called it a night.
(I got the ridiculous onesie on sale after the holidays and now when it’s cold, P tells me to wear my Olaf pajamas.)
Saturday morning, I took an early Orangetheory class.
(I couldn’t believe that the mountains were entirely blanketed in snow. Where do we live?! This never happens.)
With all of the traveling + our dark period of unsuccessful sleep training, I hadn’t been to OTF in a few weeks. Saturday’s workout was a huge reality check. It felt SO challenging, but I loved the workout. We had heavy strength on the floor, rowing and plyo on the rowers, and hills + sprints on the treads.
We had breakfast at home and then got ready to head to the planetarium. It was one of our frequent stops during the deployment, but it was the Pilot’s first time. We watched the Perfect Little Planet show in the main theatre and wandered around the exhibits. After lunch at home and catching up on work and chores, we met up with friends at Bear Canyon Pizza for dinner.
Sunday, we had church with the fam, Peter Piper Pizza (to celebrate the fact that P stayed in her room all night!), grocery blitz (so we could finally cook at home again after a lot of restaurant dining lately) and I hopped on the Peloton for a 45-minute ride. I’m pretty sure I’ll never get sick of the Peloton workouts. I’m 102 rides in and still feel just as pumped each time!
Sunday night was family dinner at our house. Kyle, Meg, Everly, Madre, Paul, Nana, Tata, and Trev all come over for dinner, drinks and to watch the basketball game.
We had chips, salsa, and guac:
(my guac recipe is here. It’s the same one I’ve used for years)
burgers,
a huge salad,
(I just topped mixed greens with sliced roasted red bell pepper, feta, kalamata olives, garbanzo beans, salt, pepper, and fresh basil)
Kyle’s famous mac n’ cheese,
he also made this homemade blue cornbread that was INSANE,
and for dessert: a volcano!!
We decided we needed to do one to celebrate the Pilot being back in town…for good this time. It feels so weird and amazing that he doesn’t have a plane ticket to go anywhere right now! I kinda like having him around.
So if you haven’t encountered a volcano, here’s how they work:
– you bake a pan of brownies and let it cool
– when you’re ready to serve, get a large platter and pile ice cream into a cone shape. Cut the brownies into large strips and place them on top of the ice cream. Top with whipped cream, caramel sauce, chocolate syrup, and sparklers or candles.
– turn the lights out, light the sparklers, and present it to the group while everyone chants, “VOLCANO! VOLCANO!”
And that’s how ya do it.
Today, I’m in content writing mode and also teaching a HIIT class later today. I’m excited to watch The Bachelor tonight even though at this point, I feel bad for the poor guy. What a weird season!
I hope you have a happy Monday and I’ll see ya in the morning with a prenatal workout video.
xoxo
Gina
Looking for a workout? Try this one dumbbell workout!
The post the Tucson blizzard of 2019 appeared first on The Fitnessista.
1. Kettlebell swings
2. Side to side push up hops
3. Kettlebell front squats
4. Reverse push ups
5. Lunge w/ rotational twist
6. Leg raises
Bonus: 30 Dips
——————————————————
Leave your reps in the comments below.
My reps for today’s workout:
Kettlebell swings 18, 17, 17
Side to side push up hops 15, 14, 14
Kettlebell front squats 17, 16, 16
Reverse push ups 15, 14, 13
Lunge w/ rotational twist 11, 10, 10
Leg raises 15, 14, 14
Did you do this workout?Tweet It!
The post Upper Body Core Kettlebell Workout appeared first on 12 Minute Athlete.
Workout equipment: Jump rope Workout type: 12 Minute Timer setting: 18 x :10 x :30 1. High knees w/ jump rope ...
