Cardio exercises to heat

Before we begin our sports activity our muscles, joints, and body temperature are not 100% ready to take on a challenge, so it’s very important to get them ready and prepare our body for the exercise routine.

Here are 4 exercises that are perfect to warm up before a workout. You can choose the ones that work best for you or perform them all in a circuit fashion.

Do you want to do it as a complete circuit? Perform each exercise from half a minute to one minute. Complete 4 to 5 sets, resting for 30 seconds between each one.

  • JUMPS WITH FEET TOGETHER: Increase your heart rate by jumping with your feet together, do it forward / backward and from side to side.
  • STRING JUMPS: It is not necessary to have a rope. You can pretend you have one in your hands, but if you have one, use it! Just remember to keep your back straight, do not lean forward when jumping, put your feet together and keep your buttocks, legs and core firm throughout the exercise. Place the arms at a 45º angle and do circular movement with your wrists as if you were using a jumping rope.
  • YOGUI: Place your legs open to your hip’s width, raise the right knee to your chest or as high as you can, alternate arms, and pull your left elbow back while raising the knee. Change sides and repeat. Make sure your remains straight during exercise. The faster you do it the better the results.
  • JUMPING JACKS: Place your feet together and hands to your sides, jump opening your legs at around your hip’s width while raising your arms stretched over your head. Return to the initial position and repeat.

The core challenge!!

  • 50 crunches
  • 15 push-ups
  • 1 minute plank
  • 30 seconds left side plank
  • 1 minute bridge
  • 15 push-ups
  • 1 minute plank
  • 30 seconds right side plank
  • 5o crunches
  • 1 minute raised plank
  • 2 minutes bridge
  • 50 crunches

Perform this routine everyday for better results!!


Tone every part in 30 minutes!!

This workout is perfect to squeeze in to tone every muscle in the body to boost your metabolism. Begin warming up by jogging for 15 minutes. You may add 20 minutes of cardio at the end if you have more time.

Single leg squat with a tricep extension

Tones the outer thighs, glutes, inner thighs and back of the arms!!

Cross one leg over the other while balancing keeping your abs engaged. Sit back 45 degrees, keeping your knee in line with your ankle. As you sit back, bend your elbows with your arms close to your ears. Extend up squeezing your tricep muscles and driving your weight into your heels. Repeat on one leg for 20-30 times repetitions.



Lunge to a lower ab & shoulder toner

Standing tall with your abs engaged, lunge back bending your legs at 90 degrees. Push all your weight into your front heel and stand back up, balancing and lifting one knee up, squeezing your lower abs. As you stand up, bring your arms up toning your shoulders. Repeat on one leg for 20-30 repetitions.



Triangle love handle

Tones the glutes, core and obliques.

In a triangle pose have your right foot forward and your left foot at 90 degrees. Make sure your hips are square and your glutes and abs are tight. Bending at the hips, touch down toward the top of your foot inhaling. Exhale as you return to the starting position. Repeat on one leg for 20-30 repetitions.



Abs flutter

Tones the thighs, lower and upper abs and shoulders.

Begin laying on your back. Lift your shoulders blades and legs off of the ground, squeezing your abs. Alternate your legs, scissoring and fluttering your legs. Make sure you breathe throughout the entire exercise. Repeat 20-30 flutters.



Tuck and reach

Strengthens the lower back, postural muscles, and creates balance in your core and glutes.

Begin on all fours. Extending your right arm forward and your left lef back, stabilize and balancing with your lower back, shoulders and glutes. Crunch your right elbow into your left knee, squeezing your abs, then return to the starting position. Repeat on one leg for 20-30 repetitions.



Repeat entire circuit 3 times!!!

Workout to get in shape this summer!!

With summer vacations just around the corner, take care of your diet and exercise is important to feel and look incredible.

A 5-minute ab workout!!

Dedicate a handful of minutes a day to getting stronger and more defined abs. Perform each of the following exercises for one minute each. If you have 10 or 15 to spare for your future six-pack, then repeat this sequence two or three times.


Mountain climbers

  • Start in a traditional push-up starting position — shoulders over hands and weight on just your toes.
  • Bring your right foot forward, bending the knee and putting weight on the ball of your foot.
  • Switch legs, bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position.
  • For an advanced variation to work your abs more, keep the ball of your foot off the floor as you bring the knee in toward your chest.
  • Quickly move through this exercise for as long as possible without taking a break — at least 30 seconds! Take a quick breather if need be, but pick up again until one minute is up.


Plank with side step

  • Start on the floor, resting on your forearms and knees, and come up into a plank position. Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, your abs pulling toward the ceiling, and your feet should be close to hip-distance apart.
  • Once you’re in a strong elbow plank, step your left foot outward (about eight to 10 inches), keeping your core engaged and strong. Step your left foot back to the starting position. Now, step your right foot outward before coming back to center. This counts as one rep.
  • Complete as many reps as possible for one minute.



Bicycle crunches

  • Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Put your hands behind your head.
  • Bring your knees in toward your chest, and lift your shoulder blades off the ground, but be sure not to pull on your neck.
  • Straighten your left leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your left elbow toward the right knee. Make sure your rib cage is moving and not just your elbows.
  • Now switch sides and do the same motion on the other side to complete one rep (and to create the “pedaling” motion).
  • Perform exercise for one minute.


Elbow plank with twist

  • Come into a side plank on your right side, with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body.
  • Place your left arm behind your head, and inhale to prepare.
  • Exhale and pull your navel to your spine to engage your deep abs, and rotate your left rib cage toward the floor. Stay there for a second, and deepen your abdominal connection, pulling your navel in toward your spine even more.
  • Return to starting position, repeat for 30 seconds, and then switch sides. Repeat series again until a minute is up.




Tabletop lift

  • Start in a tabletop position. Inhale and, as you exhale, lower your hips and straighten your legs so your hips are hovering above the floor. Your hands should be directly underneath your shoulders and your ankles underneath your knees.
  • Hold for a complete breath, and then, keeping your arms straight, exhale to lower your hips and straighten your legs, so your hips are hovering above the floor. This counts as one rep.
  • Perform as many reps as possible, pivoting on your hands and heels, until one minute is up.



Burn fat jumping!!!

Short bursts of jumping can rev up your metabolism and tone you all over.

  • Do the five exercises below for one minute each, in order.
  • Rest for one minute – tops, take only as much time as you truly need to catch your breath and recover.
  • Repeat from the start, do the full circuit five times total.
  • You can use a rope to exercise more your arms.


Jump with both feet together, bringing your knees up toward your chest.




Hop on only your left foot for 30 seconds, then hop on your right foot for 30 seconds.




Jump with your feet together, then jump them out. Go in-out, in-out, in-out!!

in an out



Jump with feet staggered, right foot forward, then left foot forward. Keep switching with every hop!!




Hop side to side, as if there’s an imaginary line on the ground and you’re jumping over it each time.


10 common weight loss obstacles

BLOG 144We go to the gym for numerous reasons, one of the top being to shed some extra pounds. But sometimes we hit a weight-loss wall and our workout regimen isn’t, well, working anymore. This can be for a variety of reasons and pinpointing the exact issue can be frustrating. Take a moment to think about your exercise routine. Here are 10 reasons why you may not be reaching your weight loss goal.

You do the same thing all the time

If you do the same thing every time you work out, chances are you aren’t seeing the results you want. As you repeat the same exercises, your body becomes familiar with the process and plateaus because it’s not being challenged. Switch up your workout routine to challenge your muscles in new and different ways to help get over the weight-loss hump.

You go too easy on yourself

If you find yourself thinking ‘that was easy’ after a workout, it probably WAS too easy. Yes, walking on a treadmill for 20 minutes is good for your heart and you’ll get some cardiovascular benefits. But if you want to change your body, you should be pushing yourself to run up an incline, lift heavier weights, or do an extra rep. Changing the intensity of your routine will ensure that you’re always getting the most from your sweat sessions.

You hardly move the rest of the day

Even though you’ve got a solid workout routine, you should continue to take those little steps every day to help reach your goal. Many people will work out for an hour and then sit on their butts for the majority of the day. You have to keep your blood circulating throughout the day to reap the rewards of that workout. Be sure to take the stairs when you can, park a little further away from the store or do some stretches when you feel like you’ve been sitting for a while. All these small tweaks will help add up to the results you want.

You give yourself a pass to overeat

After hard workouts, it can be very tempting to splurge on a carbolicious feast. You deserve a treat, right? Don’t take the bait; just because you’re exercising more doesn’t mean you should overeat. Remember, weight loss also happens in the kitchen. If you want to lose weight, it’s important to keep track of what you’re eating on a daily basis.

You’re wasting time

Just because you go to the gym doesn’t mean you’re actually working out. You may dawdle while picking out the perfect playlist or TV channel to watch, but socializing can be the ultimate time suck. Finding friends at the gym is great and you and your exercise buddy can help motivate each other, but sometimes you’ll find yourself chatting up a storm. Your workout friends should work for you, not against you. You can definitely be social at the gym, just make sure your jaw isn’t doing most of the moving.

You don’t recover

As great as working out is, your body also needs time to recover. Working out too much can exhaust your body to the point where you’re hurting it more than helping it. If you overtrain, your muscles start to build up lactate and adenosine triphosphate, both of which can cause pain. When your body isn’t functioning normally due to overexertion and lack of rest, it’s not going to burn fat like it normally would. So be sure to strike a proper balance. Your body will thank you!

You don’t know your target heart rate

How much you’re sweating isn’t the best measure of your workout intensity. The only way to know if you’re working your body to its potential is to work out at your target heart rate. I emphasize using a heart rate monitor so you can make sure your sweat sessions are as efficient as possible. It eliminates guessing games and you’ll achieve the optimal workout each time.

Your routine isn’t balanced

Your workout should be balanced with the types of exercises you’re doing. It should include cardio, strength training, and stretching. All of these combined create a well-rounded routine, all working different muscles in different ways. Only focusing on one or two of these types of fitness will skew your goal.

You’re not having fun

Sometimes working out feels way too much like work. When this happens, switch up the pace and do something completely different. Try a pickup game of tennis, volleyball or whatever sport floats your boat. Even a round of tag! Making exercise a game puts you in a different mind-set. You’re not thinking about how much longer you have to go or how many reps you have left: your head is in the game, or the scenery.

You need an attitude adjustment

Speaking of getting your head in the game, that’s where it should be when you’re exercising. Go into working out with a positive and determined attitude. Try to leave your stressors at home so you can focus on the task at hand and not be distracted. If after the first 3 minutes you’re thinking “ughhh, 27 minutes to go,” your head isn’t in the right space and you’ll be struggling to make it to the end.


9 exercise cheats that blow your calorie burn

BLOG 106You put in the time and effort, show up at the gym, and pride yourself in not taking shortcuts. So why is the scale not budging? Chances are, poor exercise form or bad workout habits are costing you precious calories. Fitness experts reveal the most common ways people cheat at their workouts without even realizing it, and offer ways to kick those saboteurs to the curb.

1. Each exercise involves two phases: a concentric (contracting) move and an eccentric (stretch) phase. Building momentum by swinging your arms when doing a move like a bicep curl or a tricep push-down sacrifices results by not controlling the eccentric phase, and also increases your risk of injury. Practice a two-second count on the concentric move and four to five count on the eccentric.

2. Grasping the sidebars when walking on the treadmill or hanging on tight to the handles of the elliptical trainer cheats you out of the largest possible calorie burn. In addition, if you’re using your arms to make it easier on your legs, you’ll tire faster, because your arms can’t work as hard as your legs. Instead, use the rails only as a guide, keeping your fingertips lightly on them. If you find it impossible to maintain proper form without clutching the bars, try lowering the incline or slowing down your pace.

3. Holding a stretch for only a few seconds does little to increase your flexibility and may also result in injury. The right way to stretch: hold still (no bouncing!) for at least 20 to 30 seconds. Another common cheat comes during a hamstring stretch. If you round your back so you can reach farther down your extended leg, you’re preventing your hamstrings from actually getting stretched. It also puts unnecessary strain on your back.

4. Few things are more frustrating than dealing with a crowded gym, especially when other exercisers occupy the machines and equipment you’d planned on using. But waiting around wastes valuable time. Don’t wait for the equipment to be available—instead, fill time with exercises you can do without a machine, such as crunches, planks, or push-ups. Or you could jump rope or do a set of high-knees. Anything’s better than waiting around: spending five or more minutes between sets negatively impacts the overall quality and effectiveness of your workout.

5. Stretching between exercises rather than waiting until the end of your workout seems like a good way to save time. But doing so could sacrifice your ability to perform your remaining exercises. Stretching between exercises, especially static stretching, may decrease the amount of weight you can lift. Leave stretches to the end as part of your cool down.

6. Simply showing up isn’t enough if you don’t put any real effort behind your moves. You can easily cheat your workout even during an intense cycling class. The same applies to other classes where you substitute an easy activity such as jogging in place instead of doing burpees because the latter is more difficult. Repeating a positive mantra to yourself may help you push through when you’d rather quit.  recent study published in Medicine & Science in Sports & Exercise found that cyclists who recited positive self-talk pedaled two minutes longer than those who did not. Tell yourself, ‘I am strong’ or ‘I can do this’ to get through tough spots.

7. Skipping out on the warm-up or cool-down means you’re missing a couple of crucial components of the class experience. The warm-up phase allows for your body temperature and heart rate to gradually increase, which helps reduce the risk of developing injuries while also preparing you for the main conditioning phase of the class. Meanwhile, abruptly stopping after an intense workout can produce pooling of blood in the lower extremities, which can sometimes lead to dizziness and even fainting, she says. Show up on time and stick it through to the end.

8. If you’re reading this article while you’re on the treadmill, you’re not working hard enough. If you can read, text, or otherwise give your attention to some other non-workout related issue, you’re cheating yourself. Put down the magazine and smartphone and focus on the task at hand. An exception: music. Listening to tunes while working out can reduce your perception of effort and increase endurance by 15%, according to several studies. So switch your book for a reproduction list for a more enjoyable, longer workout.

9. Most gyms have televisions so members can catch up on the news or watch movies while doing cardio, and some even feature them in weightlifting areas. But spending half your workout flipping through the channels distracts you from the reason you came to the gym in the first place, says Holland. Pick a channel and leave it there so you can spend the rest of your workout focusing on your fitness.


Fat burning exercises that promote weight loss

BLOG 118A lot people are in constant battle with trying to lose those extra pounds. Among the many strategies of losing weight, following a practical diet is probably one of the most effective ones. A diet that requires the healthiest food is a big contributor when people aim to lose weight. The right amount of nutrients are supplied, which helps in burning fat, and it also provides adequate energy for a productive workout.

Aside from diet, working out is another formula for losing weight. Doing regular work outs helps in targeting specific areas such as arms, belly, and hips, where fat deposits are usually found.

In planning your daily work out, here are a few examples of fat burning exercises that you can do to help you lose extra pounds:

1. Intense cardio

This type of exercise is very effective when you want to lose weight or you want to mantain your weight. Some of the exercises you can do are walking, running, jogging, and cycling. For more burning fat action, you can do these exercises on extremes by going longer, adding more speed, and choosing more challenging terrains when performing them, etc.

2. Strength training

This will help in burning fat and turning it into muscles. This training will be more effective when you have the right guidance. You can’t simply train on wimpy weights. You’ll need to upgrade gradually and do repetitions. For women doing this training there´s no need to worry about developing too much muscles as women’s bodies have biological limit.

3. Circuit training

A balanced mixture of cardio exercises and strength training. It’s a challenging training but effectively works in losing weight and muscle development.

4. Jump rope

One of the easiest exercises to do when you want to get rid of those fats. When you’re jumping rope, your whole body is at work, burning down fat in just a small amount of time.

5. Crunches

Crunches can be performed in several ways. You can do the traditional where you usually perform it on the floor, or a different way; but whatever technique you want to use, they would surely target the fat found in your mid-section.

6. Interval training

An effective training in burning fat, which involves an alternate workout of intense and light activities.


A 6-minute high-intensity workout you can do anywhere

BLOG 102High-intensity workouts help you get your heart rate up and can burn more fat in less time, they’re also more fun!! Here are some moves you can do anywhere and with no equipment (all you need is a timer). Perform each exercise for 20 to 30 seconds, followed by a recovery period of 10 to 15 seconds or with an active recovery period (marching/jogging in place):

One round takes four-to-six minutes to complete and you can repeat the routine several times. Warm-up for a few minutes by jogging in place and stretch as needed. Make sure you’re hydrated before, during and after your session and always listen to your body.

1. In-N-Outs

Stand with feet together, knees soft, abs pulled in tight and hands tucked in front of chest. “Jack” legs open and closed, landing lightly on feet.

youtube 2

2. Alternating lunges

Stand with feet a few inches apart, chest lifted and hands on hip. Step forward with right leg into a lunge, keeping front knee over front ankle as left knee lowers toward the ground. Step back and switch legs. Continue alternating.

Bonus: Split Jumps: Begin with feet hip width apart, arms at your sides or hands on hips. Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip. Jump and at the same time reverse legs. Repeat.


3. 180 Hop-Squat

Stand with legs a little wider than hip width apart, knees soft and lower into a squat. Hop up and around 180 degrees and land in a soft squat. Hop back around into starting squat position, changing up direction from time to time.


4. Push-Ups

Get into plank position, hands on the ground directly under your shoulders, legs about hip-width apart. Bend your elbows and lower your entire body until it almost touches the ground (or as far down as you can). Return to start position.

Modified: Perform as above but on knees.


5. Skaters

Stand with weight on left leg, right foot slightly off the ground. Leap to the right as high as you can. Land on softly on right foot. Repeat to the left “skating” side to side.


6. Bicycle Abs

Lie on your back, hands behind your head and “bicycle” left elbow towards right knee. Bicycle right elbow towards left knee. Repeat cycle and try extending legs close to the ground as you twist torso.


7. Leg Drops

Lie on back with flat palms under your butt for stability, legs together in the air. Lower and lift legs with control. Bend knees slightly if needed.


8. Squats

Stand with feet a little wider than shoulder width, chest lifted. arms extended or at sides. Squat back keeping knees over toes. Keep abs and butt engaged as you lower and lift and don’t “snap” knees out as you rise back up.


Want killer abs?

Repeat these three simple moves 3-4 times every night before bed! The beauty of this is you can do it on your bed, no problem! In a couple weeks your core will be noticeably stronger!

Do 20 reps of each move, and do the routine as many times as you can. Increase gradually the routine with time.