NEW 23 Minute Whole Body Workout Video

Hi All!  Check out my new 23 Minute Whole Body Workout - Muscle Blow-Out Session at:

http://www.youtube.com/watch?v=83h4viTTnM8


Remember to give it a "thumbs up", share it, and subscribe!  Then stay tuned for more bootie kickin' goodness!

My Whole Body Workout on Fox4KC!

Happy February!  Amazing how time flies!  Many of you set fitness goals for your New Years Resolutions this year and now is when the initial excitement and enthusiasm typically starts to wane...kick up your routines with this short workout on Fox4KC. 

http://fox4kc.com/2014/02/03/meteorologist-joe-lauria-works-out-with-the-united-studios-of-self-defense/
(Please like the video and pass it on on your Twitter, Facebook, etc.)

Joe jumps in to our whole body workout

For the workout, do these moves back-to-back for 30 seconds each, alternating sides.  You will want to go for 4-8 rounds to get the full benefits.  As an alternative, you can simply add in the individual moves to your current workout to spice it up a bit.

Note:  This is an abbreviated version of the workout...Joe and I had a bit too much fun chatting to get the full piece in...so, stay tuned!  I will be posting the workout in it's entirety next week.

2-Minute Mini Workouts - How to stay fit throughout the day

With the New Year a lot of us made the resolution to exercise more this year…to be healthier and fitter.  Part of this commitment requires you to set aside time for yourself every week, time to invest in your health and thus in your future.  But, it’s also about making fitness and exercise a part of your everyday life.

Sometimes we have a hard time working out as much as we want to (or need to).  That’s what this week is all about how to exercise while on the move.

Continuing on my mission to help you all stay fit, active and toned this year, this week’s exercises will help keep you on track even when you can’t get in that extra 1 hour workout session.   Sound good?  Well get ready for the “Toothbrush Workout”! 

Ah…don’t dismiss this funny sounding muscle toner...these little sessions will help keep your legs toned, your booties lifted and your core and arms strong.  And, when schedules get pushed to the max, as will inevitably happen at some point, every mini-workout session counts (research has recently shown that these little mini-workouts throughout the day actually can add up to a full workout, giving similar health and physical benefits). 

Add in these 2 minute mini-workouts, morning and night, along with the other mini-workout ideas below to make sure you will be looking and feeling your very best, even when you can’t workout 4 or 5 days a week.

“Toothbrush Workout

 Note:  This is much easier if you have one of those electric toothbrushes…added benefit, those are better for your teeth anyway.

Leg Lifts – Back, Side, and Front

Begin by pulling in your belly, lifting you chest, and flexing your legs .  While holding on to the sink, we are going to do 10-15 repetitions on each kick, on each leg.  Try to keep the lifting leg from touching the ground so that you work the stabilizing muscles in your legs and core.

Back:  Lift your right leg straight behind you until you feel your hamstrings and glutes activate.  Pause for 1 second at the top of the lift before returning to the start position. 

Side: Keeping your right leg straight, lift your leg to the side while keeping your knee facing forward (this will work the sides of your leg); Think of pressing your hip forward.  If you let your knee point toward the ceiling you will be working the front of your leg.  Pause for 1 second at the top of the lift before returning to the start position. 

Front:  Make sure your belly is in, chest lifted, legs flexed.  Slightly turn your toes out in order to work your inner thighs along with the front of your leg.  Slowly and with control, lift your leg up in front of you.  Again, pause for 1 second at the top of the lift before returning to the start position. 

Squats

Start with your feet wider than shoulder width, belly pulled in, chest up and open.  Remember the lower you go the wider your feet will need to be.  That said, make sure you aren’t doing the splits!  Your knees should be over your ankles, not inside of your foot width or past your toes!  Keeping this position, press your knees out and squat down and back up, keeping the motion smooth.  Go for at least 40-50 squats.

Modification:  Hold on to a hand weight and add an uppercut punch as you press up from your squat.  Do 20-25 on one side, then switch hands and repeat (yes, this is where the electric toothbrush is really handy).

Stairs

Walk the stairs…easy enough!  You can alternate between taking stairs one at a time and two at a time.  Go as fast as you can go while still being safe with that toothbrush in your mouth.

More ideas:

Doing laundry?  Cooking?  Watching TV?  Try some of these 2 minute (or less) exercises ideas out.

•        Need something upstairs or downstairs?  Take the stairs two to three times instead of just the once.
•        Arm circles!  Jog in place while doing big arm circles to the side, overhead, and in front (Note: 
  
  you’re your arms pressing out and circle from the shoulder, not the elbow or wrist).
•       Do the twist: Stand with your feet hip width apart, crunch your core, and twist side to side.
•       Tricep dips using the sofa or chair (Note: Remember to keep your belly pulled in, chest up and open, and elbows pointing behind you.  Try to get your triceps parallel to the floor at a 90 degree angle).
•      Counter push-ups…perfect to do in between stirring your dinner on the stove (Note: As always, keep your belly in and chest open.

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!

 

 

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.

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.

 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.

Raised Bridge - Lift Your Bootie and Tone Your Core

Happy Halloween! 

Halloween is here, marking the start of the holiday (and dare I say eating) frenzy that takes place over the next 2 months.  But, if the tempting food and jammed schedules aren’t enough, we often add the pressure of looking extra good for all the holiday pictures that will be taken.  But, never fear, I will be here to help you through it all with tips, tricks, exercises, and more to make this holiday a great one!

This week we’re going to work our core muscles, inner thighs and bootie all with one exercise… the:

Raised Bridge

(Note:  To increase the intensity of this move, add a weight) 
Begin on your back with your feet on the ground and your feet hip width apart.  If you are going to do this move without a weight, place your hands down by your sides, palms down.  Pressing your feet down into the ground, exhale while you press your bootie up toward the ceiling, holding your core muscles strong.  In this position, think of pulling your thighs into each other, keeping your knees hip width apart; this will activate your inner thigh muscles.  Press down into your floor with our feet to activate your hamstrings.  Lastly, lift your bootie up to the ceiling that little bit extra to really get your glutes working.  Inhale and release back down to your starting position. 

If you are doing this move right, you should feel your core, glutes, hamstrings, and thighs.  Go for 2-4 rounds of 15 reps.