Category Archives: Workouts

Find great at home workouts to help reach your goals.

Everything happens for a reason

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Things happen in our life we cannot control or explain and I have experienced this first hand over the past few weeks. After I was all geared up to start everything and get on the right path, something drew me the other direction. So, I’ve had to take a step back and evaluate my life and situation.

Hiring a coach seems like an easy task as there are so many people out there that offer weight loss programs and fitness challenges, but finding the right fit for you is SO important. I hate to admit that I have gone through my share but when something doesn’t click and don’t feel like your getting what is best for you… it’s time for a change.

So now that we are at the end of January, I have a new coach to help me with nutrition, and my own knowledge for the gym… it’s time to kick some ass!

Update you on Wednesday with my new nutrition plan :-)

Love in Fitness, Dee

(Todays Workout: Upper body at home… check Instagram for more @Deevinefitness)

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Try This: Core Style

Try This: Core Style

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Here is to another week of work, health, and getting our lives into focus! :-)  As I have recently suffered a low back injury (of course 5 days before my first NPC Figure show in Nashville, which of course leaving me devastated I didn’t get to compete. But that is for another post)…. I thought that this week would be perfect for a core exercise workout. Core strength is so important in keeping our bodies healthy and strong. For some of you new to fitness, your core is not just your front abdominal muscles. Your core includes all muscles within the “middle” of your body that help support all limbs and it’s the point where all movement starts; including glutes, hamstrings, quads, low back, abdominal muscles like obliques, rectus, and the forgotten transverse muscles. There are of course more but these are the main ones that most everyone can relate to.

So today, let’s set a workout that you can do each day this week to build both strength and endurance!

  • 50 Jumping Jacks/ 50 Ski Jumps (hop over a line & back = 1 jump)
  • 40 sec Forearm Plank (on your knees if you have pressure in shoulders)
  • 30 Laying Flutter Kicks (head rested on floor and arms by your side, legs at 45 deg)
  • 20 Bicycle Crunch (twist R & L = 1 crunch)
  • 10 V-Sit (hands behind you sitting upright, push legs out and in = 1 crunch)

Start by adding in one set and build your way up throughout the week. See how many you can get to in 15min!

Try it out and tell us what you think!!

**Don’t forget to follow my new Instagram and Pinterest pages where you can like and save the workouts for later use! DeeVineFitness

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Workout Wednesday- UpperBody

Workout Wednesday- UpperBody

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Hope you all had a chance to try out last week’s weekly workout. How did it go? Any thoughts or additions?

This week our focus is more on the upper body. As before, you start with your 50/50 “warm-up” with full-body cardio based exercises then move into the upper body. Complete each full round 2-3 more times for a greater challenge!

  • 50 Jumping Jacks/50 Mountain Climbers
  • 40 Small Arm Circles (20 each direction)
  • 30 Plank Hand Taps
  • 20 Triceps Dips
  • 10 Push-Ups

Be sure that you continue to focus on proper form with each exercise. As the repetitions increase, we tend to have improper form just to get the prescribed number of reps. The focus is NOT the number of reps but to work each exercise properly. If you find that 10 push-ups are a lot, make a change (i.e. drop to your knees and/or decrease the number of repetitions).  If you don’t get all 10, that is OK! You did what your body is ready for and next time you try to do at least 1-2 more. Listen to your body and ALWAYS use proper form. :-)

I’m working on doing some future videos, but until then YouTube is a great resource if you are not sure of an exercise or how to use PROPER FORM (did I mention that enough today, hehe).

Good luck and let us know how it went!

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Weekly Workout

Weekly Workout

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15 minworkoutAs I began to decide where I wanted to take my blog, the most obvious direction was to give you weekly workouts!! So… as we begin each new week check back regularly for your free 15min workout that can be done at home, gym, on vacation, or even to sneak away from your desk at work.

Today we are going to keep it simple with a quick lower body workout. Perfect for when you need to stretch the legs or you can add weight in the gym to increase your intensity.

We start with 5 exercises and you complete one set of each exercise. If you are new to fitness, start with one round and work your way up. Try this for 2-3 days this week and before you know it, you will be doing 4 rounds in no time!

  • 50 Jumping Jacks & 50 High Knees
  • 40 Squats
  • 30 Mountain Climbers
  • 20 Walking Lunges
  • 10 Calf Raises

Complete each exercise then move down the list. Take a 1 min rest then repeat 3 more times!

*Option: Add hand weights to squats, lunges, and calf raises to increase your intensity level.

Give it a try and tell us what you think!

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  • New week, New Workouts

New week, New Workouts

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Monday home workout

Monday home workout

Through the years I have learned that sometimes no matter how much we plan, going to the gym is not always possible. Whether it be vacation or unexpected events, a healthy lifestyle can come in 2nd place. So, this week I have created a workout you can do each day right from the comfort of your own home, no equipment needed! Try it out and tell me what you think!!

 

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Tabata Tuesday

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After a crazy weekend, what better time to get motivated than Monday…. but what happens the next few days? Maintaining your progression through the week can be a little challenging but adding in a great home workout can help you make it through.

Try this great workout anytime/anywhere! No equipment needed. Start by doing each round one time through (total of 4 min) then work your way up to 8min, then 12min, then rock it all out with the 16min total workout!

Happy Tabata Tuesday!

Tabata Workout

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