Tag Archives: home workout

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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  • 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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