Fitness Express

Kicking it into gear today with an Express Fitness Workout from Fitness Magazine and a mix of cardio.

Cardio/Warm-up: 12 minutes (3 songs)

Fitness Magazine's 10-minute"Flab to Firm - Fast!"

You'll need a mat and a pair of 5- to 10-pound weights.

• Triceps press/knee tuck (triceps, abs and hips)
• Wide stance deadlift (lower back, butt and legs)
• Plie-Curl combo (biceps, abs, hips, butt and legs)
• Rocket squat (shoulders, abs, butt and legs)
• Single-leg row (shoulders, abs, back and legs)

You can find this specific workout in the February issue of Fitness or click here for more 10-minute workouts from Fitness Magazine.

Cardio/Cool-down: 8 minutes (2 songs)

All around the town

For today's half-hour workout, I took advantage of the sunny, crisp cold weather here in Olympia.

Lots of beautiful places to walk around our city! Today I took:

• A 15 minute round-trip walk to the Capitol building, including two flights of stairs, to attend a meeting.
• A five-minute walk from our parking spot three blocks away to a coffee shop.
  
• Another 10 minute walk from a coffee shop downtown to back to my office.

Had to work late so no walk to class.

Get back on the ball

OK... Cold has subsided and I'm craving some exercise!

Exercising with a stability ball uses twice as many core muscles as classic belly toners like the crunch and the sit-up. With swimsuit season just over three months away, it's time to get on the ball!

Today I worked out with Gaiam video's Balance Ball for Beginners featuring Suzanne Deason but you can find a nice half-hour workout for free here at Good Housekeeping.

Have fun and relax.

Starve a cold, feed a fever? Or is it the other way around?

Sorry I've been AWOL for a while. I've picked up the winter cold that has been making its way around the office but plan to get back in the saddle as soon as my chest congestion clears up.

So when is it okay to workout with a cold?

Women's Health says:

"The general rule is that if your sickness is above the neck, such as a runny or stuffy nose or general cold symptoms, it is okay to exercise at a moderate intensity. Remember that now is not the time for intense interval training. Take it easy Cowgirl! On the other hand, if you are dealing with any flu-like symptoms or a cough that won't quit, rest and give yourself a little TLC or find someone who will."

Off to bed... wish me luck for a speedy recovery!

No-Gear Workout

Can't afford a gym membership? Don't have a bunch of room for equipment? Women's Health Magazine has a workout for you.

Today's half-hour workout is the No-Gear Workout!

• Move1: Squat Chop
  Stand with your feet hip-distance apart and your arms at your sides. Squat until your thighs are parallel to the floor. Keeping your arms straight, bring them forward and up until your upper arms are in line with your ears . Return to standing, then lift your right knee to hip height as you sweep your arms down across your body until the back of your left hand is outside your right knee. Return to standing and repeat on the other side. That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.
• Move 2: Rock 'n Roll
  Get in plank position with your forearms flat on the floor and your palms down. Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance. Repeat to the right. That's one rep. Do three sets of 8 to 10 reps, resting for 30 seconds between sets.
• Move 3: Lunge Reach And Twist
  Stand with your feet hip-width apart and your arms at your sides. Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor. Bending forward, try to touch the floor on either side of your left foot. Push off your left foot; using that momentum, shift your weight to your right foot and swing your left leg behind you. As you sink backward into a lunge, rotate your torso 45 degrees to the right. Return to standing. That's one rep. Do 12 to 15 and repeat on the other side. That's one set. Do three, resting for 30 seconds between sets.
• Move 4: Pushup Crawl
  Get in plank position with your hands wider than shoulder-width apart. Lower your chest as close to the floor as you can. Holding that position, lift your right knee to the outside of your right elbow. Return to plank position, then push back up to start; repeat on the other side. That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.
• Move 5: Grand Plie Jump
  Stand with your legs wide apart, toes turned out and arms at your sides. Squat until your thighs are parallel to the floor and you're low enough to touch it with your fingertips. Immediately jump up as high as you can, keeping your legs wide and extending your arms straight overhead. That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.
• Move 6: Tricep Pushup
  Get in plank position with your hands shoulder-width apart. Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back. Push back up to start. That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets. To make it easier, lower your knees to the ground. There's no shame in girl pushups!
• Move 7: Flamingo Reach And Press
  Stand with your feet hip-width apart and your arms at your sides. Bend your left knee, lifting your foot behind you. Squat down and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes. Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you . Lower your left leg and repeat on the other side. That's one rep. Do 12 to 15 for a set. Do three sets, resting for 30 seconds between sets.

Have a great day!

Hike to the college

With class on Tuesday, my half-hour workouts are limited to the fifteen minute treks to and from the community college near our home. It's not an intense workout but everything counts when you're working to increase your fitness level!

Monday Hill Climb

When you need to jump-start your metabolism, a little hill climb can really do the trick. Today, I simply selected "hill climb" from my treadmill's pre-loaded workout menu and set my MPH to 3.5.

• Warm-up: 4 minutes at incline level 2
• Climb: 2 minutes at incline level 3
• Climb: 2 minutes at incline level 4
• Decline: 2 minutes at incline level 3
• Steady: 2 minutes at incline level 2
• Climb: 2 minutes at incline level 3
• Climb: 2 minutes at incline level 4
• Decline: 2 minutes at incline level 3
• Steady: 2 minutes at incline level 2
• Climb: 2 minutes at incline level 3
• Climb: 2 minutes at incline level 4
• Decline: 2 minutes at incline level 3
• Cool down: 4 minutes at incline level 2