New Year, New You // Bridal Workout

Written with love, by Jennifer Dene

Happy New Year beautiful bride!!

I hope that you had a wonderful Christmas, and perhaps it was your last as an engaged couple? If 2016 is your wedding year then I have good news for you — today we are adding a New Year kick to your bridal workout routine.

As you know, I love quick workouts that engage multiple muscles and also have a cardio element. Today I’ll take you through a short series of compound movements that give you the most bang for your fitness buck. This workout honors the New Year with 16 repetitions of every move (broken into four sets of four).

What We’re Focusing On Today:

1. Legs

The first move, Jump Squat Split Jump, gets those thighs burning and sends your heart rate sky high! Try to stay light on your feet as you jump, and deeply bend the knees as you land. If you want to make this move harder, stay in the squat or lunge for 2 seconds before exploding back up.

2. Abs

Moves two, three and four all engage different parts of your abs. In the second move, Oblique Bends, you strengthen the muscles at the side of the waist. Move three, Burpee Jacks, are for the deep low belly muscles, and the final Canoe Crunches strengthen the outer abs.

3. Cardio

Transition quickly from one move to the next to keep your heart rate up, even in the strength based moves. After the four sets of four in the video you have the option to repeat the workout up to four times (it’s a killer, believe me!)

Let’s Get Started!

Press play and let’s do it to it.

See you in the workout,
   Jennifer Dene

Sweating for the Wedding // Make the park your playground (Part 1)

Written with love, by Nikki Lian

Every Sunday morning I get to train one of my clients, Jessa, at the beautiful Echo Park in Los Angeles.  With a 5-pound weight in each hand, we set off on a lap around the lake using some “equipment” you will find at any park in your area.  The following workout can be done with or without weights!

Step-Ups

Find a sturdy bench, and simply use it as a step.  Start with one foot on the bench.  Step up onto the bench and stand all the way up straight.  Keeping the same foot on the bench bring the other foot back down to the floor. 

Repeat 10 times and then switch legs. If you have weights and would like to add some arms and shoulders to the mix you can throw in some bicep curls or shoulder presses.

Standing Lunges with Lateral raise

Here’s a great compound exercise that works your quads, glutes and shoulders. 

With your weights, take a step with one leg and bring your opposite knee almost to the floor.  Push back into a standing position with the same foot.  Once you are standing up straight, raise your weights to shoulder level and then bring them back to your sides. 

Alternate legs and do about 10-12 reps each leg.  If you don’t have weights you can always use water bottles, or nothing at all.

Stairs, Stairs, Stairs!!

Find a set of stairs you can run up and down.  With Jessa, I usually count three flights up and down as one set.  Other options are that you can time yourself and increase your time every set.  You can also do two steps at a time for that extra leg workout.  Not only are stairs good for your quads, glutes and calves, but they raise your heart rate and burn a ton of calories.

So if you want to take advantage of the beautiful weather and decide to take your workout outdoors, slap on some sunscreen and make your way to a park.  Remember to drink plenty of water and try to stay in the shade to avoid dehydration. 

A special thanks to Jessa for being a wonderful model this week!

Amp Up Your Calorie-Burning Cardio

Written with love, by Nikki Lian

Don't think your workouts are burning you enough calories?  Are you starting to feel like you're hitting a plateau?  It happens to the best of us, especially if your workout routine has involved the same cardio exercise machine since you first set foot in a gym. Lose the elliptical once in a while and try some of these other fast calorie-burning exercises:

Cycling

Whether you're enjoying the outdoors or at your gym killing it in a spin class, cycling can burn up to 850 calories per hour depending on the intensity.  Some spin classes will also incorporate band workouts to workout your upper body as well. Soul Cycle is a popular spinning class that you may be able to find in your area. It has a selection of incredible trainers you can choose from to make you spin experience a fun and productive one. I've personally never taken a class but it's hit the fitness world by storm, and everyone I know that has taken a class there gets addicted!

Rowing

Clearly we all have access to our own rowboats and a lake right behind our houses right?  Well if you happen to be someone that does not, row machines are a fun way to melt away your fat. Not all gyms have them but if yours does (or if you have one at home) hop on and burn up to 377 calories in 30 min.  Using the row machine not only works the heart, it's a fully body workout that is great for your rhomboids (upper back) muscles as well as your biceps.

Jump Roping

Here's what's great about the jump rope-- you can carry it with you at all times!  It's light, it's cheap, and it's very, very effective. Jump roping burns 13 calories per minute and will making your calves look amazing!  If you've never jump-roped before start by doing 50 in a row. Then a hundred. Then start timing yourself and working your way up every time. Soon you'll hit the 30 minute mark and 390 calories later you'll be feeling great and realizing you just did something you never thought you could do!  

Battle Ropes

We don't all have access to these but you can ask your gym if they have battle ropes that they don't put out but may let you use. Using battle ropes is such an incredible workout and there are so many different ways you can go about using them.

Start with the basics.  Hold one rope in each hand.  With your feet shoulder-width apart, knees slightly bent and belly button in, alternate your arms moving them up and down. Use your legs as well trying not to throw your weight into your back. If you get a hold of battle ropes most likely there will be someone to guide you through using them. These are found a lot in cross fit gyms and bootcamps. Using the battle rope can burn 11 calories per minute as well as build up muscle throughout your core.

Whatever cardio adventure you decide to embark on intensity is the key.  The more intense your workout the more calories you burn and the quicker the results will come. And remember, if you're ever unsure of how to use a machine ask a personal trainer or fitness expert to help you out!