Habitude Fitness

Make it Work!

Sometimes it is just hard to squeeze in a good workout. Life’s demands of running around and getting things done can often get the best of us. My first piece of advice is, that’s ok! That’s life. My next piece of advice is to try to make it work; even in the midst of a busy season! Even if you are short on time, I programmed this workout to work with you! Do it in its entirety at the gym, or make it work at home. Take pieces from it, or do it multiple times through. These are basic exercises that are effective, easy, and fun. So, even with the holidays closing in…make it work!DSC_2602-2417510115-O

1. Run:
On the treadmill or get out the door. Run for 15 minutes than turn around and run back!
Cardio complete!
Check out the benefits of running.
DSC_1834-2201014536-O

2. Interval running:
20/20 Drill:
Run hard or fast pace walk at a higher intensity for 20 seconds, than recover by jogging or walking for 20 seconds. Repeat this 20/20 interval 8 times, and work up to 15! Whew!

3. Total Body Strengthening:

IMG_20130921_081355_727

IMG_20130309_091428_448Complete:
1. 5 squats and 25 push ups.
2. 10 squats and 20 push ups.
3. 15 squats and 15 push ups.
4. 20 squats and 10 push-ups.
5. 25 squats and 5 push-ups.
That is 75 squats and 75 push-ups if you are counting;)

4. Simple Plyometric HIIT  Workout:
Squat X JumpsDSC_1649-2200639057-ODSC_1647-2200638908-O
Punches
DSC_1665-2200639318-O
Jumping Jacks
DSC_1627-2200637846-ODSC_1624-2200637163-O

High Knees
DSC_1640-2200638550-O
Set a stop watch, download one onto your phone, or get a free HIIT timer app. Complete these 4 moves for a brief amount of time; 20, 30 or 40 seconds. During that set working time, your goal is to go hard at your maximum level of intensity. By those last 5-10 seconds you should be struggling if you are doing this correctly! Rest on the recovery period –10, 20, or 30 seconds– and get ready to move onto the next plyometric move at your maximum intensity until you have gone through these 4 exercises twice! This can be an 8 minute heart pumping workout if you set the timer for 20 seconds of work and 10 seconds of recovery. Use any HIIT workout as your secret weapon only doing it up to twice a week. You do not want to over train or risk injury by exercising at a this high of an intensity too often!

Lastly, do not forget to stretch or foam roll. Even with a brief Make it Work workout, you still need to take the time to stretch and roll. You will be glad you did!
No_Print_Web_Sharing_Only_DSC_-2427278731-O

No_Print_Web_Sharing_Only_DSC_-2427280012-O

IMG_20130304_204900_633We all get busy, get tired, or lose interest. My challenge for you is to stay committed even when it’s hard. I am so excited to launch the Healthy Habitudes for the Holidays program next week! I have been working hard on it, and hope that you all will be involved, stay committed, and spread the word for others to join you! Challenge One will be posted next Monday!

“There is a difference between interest and commitment. When you’re interested in something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses, only results.”- Ken Blanchared

Your Trainer,
Cassie

Related Articles