Happy Thanksgiving week! Remember to give this video (and my other YouTube videos (search for the Janell Rogers channel on YouTube)) a "thumbs up" and share these with your friends and family. Thanks!!!
Tuesday, November 26, 2013
Saturday, November 23, 2013
9 Minute Power Cardio Kickboxing VIDEO!!!
Check out my Cardio Kickboxing power workout on YouTube! Remember to "Like", "Share", and "Subscribe"! Then stay tuned because there is more to come!
Thursday, November 21, 2013
10 Minute Power-Workout -- Whole Body Interval Training
Whew-wee! Only 1 week
to go until Turkey Day! Like me, I’m
sure most of you out there are trying to figure out what to cook, how many
people to plan for, and how to clean, decorate and get the house ready for
guests. All good things, but all time
consuming.
Aim for doing this workout routine at least 3 times over the
next week. Have more than 10
minutes? Do the routine back-to-back or
add in last week’s “15 Minute Power-Workout – Whole Body Interval Training”.
10. Squats with Tricep Curl (hold your weight
between your hands, behind your head – extend your hands up as your squat down
low)
Like this? Follow me on Pinterest and pass it on
to a friend! Plus, continue to check out
my www.bewellwithjanell.com blog
for more great exercise moves and tips for living your best life. Want to try out a class with Janell? Call Kempo Fitness (913-649-4422) and reserve
a free introductory lesson.
That’s why this week I am going to feature another short,
jam-packed exercise routine. Even though
extra time is pretty slim this next week, I know you can squeeze in a few 10
minute workouts. Luckily, this routine
utilizes the interval training method so you can blast away more calories and
get the most out of your training (see last week’s information on interval
training).
Aim for doing this workout routine at least 3 times over the
next week. Have more than 10
minutes? Do the routine back-to-back or
add in last week’s “15 Minute Power-Workout – Whole Body Interval Training”.
10 Minute Power-Workout
– Whole Body Interval Training
Note: Grab a weight for this one to kick-it-up even more
1.
High Knees Jogging In Place (quickly)
2.
Jumping Jacks (touch your hands together at the
top and go wide with your legs)
3. Jabs with Weight (30 seconds each side –
fast! Make sure to pull your arm all the
way back)
4. Squat Front Ball Kicks (squat low and kick
high (get your knee up!) while holding your weight to your chest)
5.
Invisible Jump Rope
6. Bicycle Crunches (hold your weight to your
chest)
7. Mountain Climbers (try to balance your
hands on your weights)
8. Hands and Knees Back Kick (30 seconds each
side – fast! Keep your belly pulled in,
knee to chest, then press straight back through your heel)
9.
Quick Side-to-Side Step (touch your feet
together and twist your arms across your body)
10. Squats with Tricep Curl (hold your weight
between your hands, behind your head – extend your hands up as your squat down
low)
11. Side Blade Kicks (30 seconds each side –
fast! Keep your toes pointing to the front as you kick out, pull your leg back
in to work your inner thighs)
12.
Jumping Jacks (touch your hands together at the
top and go wide with your legs)
13.
Invisible Jump Rope Backwards
All bolded items
are hard and fast for 1 minute (unless specified 30 seconds each side). Push yourself and get winded; this is
essential to get the full benefit of interval training.
All non-bolded items are 30 seconds and the “easy” section
of the workout. Try to relax your
breathing but still keep working! Move
at a moderate pace; you should be able to talk to a friend but still be
breathing a bit heavier than normal.
Thursday, November 14, 2013
15 Minute Power-Workout: Whole Body Interval Training
We are down to only 2 weeks before Thanksgiving festivities
ensue…followed by 2 months of jam-packed schedules of get-togethers, events,
and celebrations. Although your time
might be limited, continuing to workout is going to be essential to maintaining
your health and fitness goals….and your sanity!
7. Side Shuffle Step – fast!
Check out these websites for more information on the
benefits of interval trainings:
http://www.mayoclinic.com/health/interval-training/SM00110
Over the last year I have continually read and heard about
the benefits of interval training, giving you more results in less time (or
even greater results in the same amount of workout time). A doctor I heard of the radio the other day
even said he saw comparable benefits in individuals who did 3 30-minute
interval training workouts a week as those who did 5 1-hour regular workouts a
week (Check out the first link below).
Luckily for my students (and all of you) this is how I have structured
all of my cardio kickboxing classes!
While all of our time will be limited over the next few
months, let’s use interval training to our advantage! So let’s get started with this 15 minute
power-workout routine to rev up our engines and make sure we look and feel
great this holiday season! Then, stay
tuned in to Be Well With Janell because I will continue to upload new workouts,
exercises, pictures, videos (yay!), and more!
Note: Want to make it a high-intensity interval training
workout (HIIT)? Use a heavy bag and
weights for all the exercises below – not sure how to do these moves? Check out my blog or call in to our dojo and
we’ll get you taken care of (Kempo Fitness – 913-649-4422).
15 Minute
Power-Workout: Whole Body Interval Training
1.
Jumping Jacks (30 seconds regular, 30 seconds Nordic)
2. Jabs (1 minute each side, with fast feet)
3.
Jog with High Knees
4. Side Blade Kick Leg Lifts (1 minute each
side)
5.
Jump Rope
6. Squat Front Ball Kicks
7. Side Shuffle Step – fast!
8.
Backward Jump Rope
9. Mountain Climbers
10.
Side-to-Side Step with Arm Lifts
11. Punches – hard and fast, with squat (10
punches high, 10 in your lowest squat, repeat)
12. Side Knees (1 minute each side)
13.
Jumping Jacks
14. Side Shuffle Step – fast!
15.
Cool Down Jog
All bolded items
are hard and fast for 1 minute (unless specified 1 minute each side). Push yourself and get a bit winded; this is
essential to get the full benefit of interval training.
All non-bolded items are 30 seconds and the “easy” section
of the workout. Try to relax your
breathing but still keep working! Move
at a moderate pace; you should be able to talk to a friend but still be
breathing heavier then normal.
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