Check out my bootie lifting and core toning workout on YouTube!
Remember to "Like", "Share", and "Subscribe"! Then stay tuned for my next video!
Thursday, December 5, 2013
Tuesday, November 26, 2013
Learn a defense against a side wrist grab - My Nov. Fox4 Segment
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!!!
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.
Wednesday, October 30, 2013
Raised Bridge - Lift Your Bootie and Tone Your Core
Happy Halloween!
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.
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.
Friday, October 4, 2013
22 Fun Things To Do This Fall and Stay Active!
Happy October!
October always brings the feel of Fall, promising perfect-weather days
and crisp, refreshing nights. It’s a
time of year that beckons for long walks, time spent on the patio, and games to
be played outside. I recently saw a
segment on the Fox4KC website with the title: “Do your kids suffer from nature
deficiency disorder?” Obviously, this is
not a real disorder but there has definitely been a change in what children and
families do for entertainment, even since I was growing up. Even though technology is the wave of the
future, spending time outside not only creates a sense of grounding but also
develops a respect for where we live and the environment. In addition, spending time outside encourages
all of us to live a healthy and active lifestyle, something that is desperately
needed as rates for obesity, diabetes, etc. soar in our country.
22 Fun Things To Do This Fall and Stay Active
1.
Go for a walk or bike ride with your loved ones
(or by yourself for some “me” time)
2.
Have fun at a pumpkin patch
3.
See if there is a Fall festival nearby you can
go to
4.
Run through a corn maze
5.
Plant bulbs in your garden for pretty Spring
flowers
6.
Try geocaching and find some treasures (do
nearby or take have an adventure and go to a near-by state park)
7.
Put up Halloween decorations
8.
Jump in the leaves (or just run through them,
enjoying their crisp, crunching sound)
9.
Play hopscotch
10.
Throw a Frisbee (you could even try a game of Frisbee
golf)
11.
Build something (we are going to build a fort
for my son…very exciting!)
12.
Go for a hike in nature (need ideas of where to
go? Just google search “hike (your
state)”)
13.
Carve a pumpkin
14.
Rake leaves and use them to make cute (or scary)
ghosts to hang in your trees
15.
Fly a kite
16.
Go to an apple orchard to pick apples and then
make applesauce and caramel apples
17.
See how many colors of Fall leaves you can
collect and then make “stained glass” with them (iron the leaves between two
sheet of max paper)
18.
Enjoy doing an exercise circuit in the cool,
brisk air (jumping jacks, squats, pushups, side knees, lunges, etc.)
19.
Play a game of touch football or a game of
baseball (you can even use trees or other markers in your yard as the bases (my
son and I run around the tree after he hits the ball)
20.
Get your friends and family to do a run/walk
21.
Visit the zoo (it will be less crowded)
22.
Pick out your favorite, yummy Fall fruits and
vegetables at the City Market (or another farmer’s market near you)
Take some time to enjoy the beautiful weather of Fall; I promise if you
go outside, and take a deep breath, you will relax and feel more grounded. Then it’s time to go out and have some fun!
Want other ideas? Check out
these links:
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