Tag Archives: Jumping Jack

12 Steps to Fitness – The Workout

I thought it was about time to post another workout. Yippee! And this is my all time favorite!

The 12 Steps to Fitness workout is based on the 12 Days of Christmas song, so what better time to pull it out than now?

I like to write it out on a big ‘ol white board for easy reference. You will be repeating each step a lot!

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The workout has 3 sections which you will definitely notice when you are doing it. The first 4 steps are cardio and when put together really get your heart rate up. Steps 5-8 are core based with a little cardio in the middle and the remaining steps are mostly strength with weights (except Step 12 which is basically a free pass for doing such a great job on steps 1-11!)

Step 1 is one rep. Step 2 is 2 reps. Step 3 is 3 reps and so on.

Complete step 1.

Complete step 2 and step 1.

Complete step 3, step 2 and step 1.

Complete step 4, step 3, step 2 and step 1.

Continue in this manner until you complete step 12 all the way down to step 1.

Hey, this is just like the song!

So let’s get this party started!

Step 1 – Of course we start with a burpee with a push-up. Just 1.

Step 2 – Surfer Kickouts. I had to put a little California in here. Imagine you are on a surfboard. Do a burpee and instead of jumping straight up at the top, do a 180 degree turn so you are facing the back of your surfboard. Do another burpee and another 180. That is one rep. Now do it again to complete your 2 reps. Now repeat step 1.

At this point you might notice you just did 5 burpees (step 2 and step 1 combined). I’ve gotten heat about this from clients when the realization sets in. I know, I’m such a giver! Merry Christmas!

Step 3 – 3 squat jumps

DSC_0478Step 4 – 4 plyo stars.

Imagine an air jack but your arms don’t go higher than shoulder height.

This is my daughter doing plyo stars in our kitchen last Christmas Day. That’s how we roll at our house.

These are quite fun! (To watch and to do!)

They make me feel like a really bad ballerina!

Step 5 – Side plank on your forearm or on your hand. Now dip your hip down towards the floor and back up. That’s one rep. Do 5 on each side.

Step 6 – 60 seconds of plank. This is where the fun really starts. You can be on your forearms or your hands. It’s handy to have a clock around for this one.

<Don’t forget you are repeating each step all the way down to 1 after each new step>

Step 7 – 7 Suicide Tap Downs each side. I saw this somewhere and had to use it. Don’t worry, it’s not as bad as it sounds. Do a lateral lunge, Jack or squat jump in the middle (squat jump is harder) and do a lateral lunge on the other side. That’s one rep. Sometimes I call this lunge-jack-lunge or lunge-jump-lunge. Whatever you call it, it will get your heart rate up for sure.

Step 8 – 8 Tricep Pushups

Step 9 – 9 split lunges each side. You may choose to hold a weight or 2 at this point. Get in lunge position and go up and down 9 times. Keep your core tight, your spine erect and your shoulders back and down. Also make sure you are not pressing your knee forward over your toe.

Step 10 – 10 bicep curls. Go as heavy as you can. It will be a while before you get back to these.

Step 11 – 11 Sumo squats. Your toes are pointed out at an angle and your squat is low. This is more of a plie’ than a traditional squat. You can hold a weight at chin height or low between your legs as you squat up and down. Advanced can choose to add a little hop in between squats turning it into a sumo squat jump. It’s OK to get creative!

Step 12 is the icing on the cake. Enjoy 12 jumping jacks (and don’t forget to repeat steps 11 down to 1)

Step 13 is not listed on the board, but this is where you can collapse in a sweaty heap on the floor.

You have completed the workout. Well done!

How long will it take?

That is a good question!

Depending on your fitness level, it can range to roughly 30 minutes to more than 50 minutes. It’s always fun to time yourself, but don’t sacrifice good form for a faster time!

A few tips

It is a great idea to write this out in large letters like on a white board or something you won’t ruin with your sweat drips.

I also use a clock with a second hand to time plank. Of course a smart phone works well too.

As with all my workouts, all the exercises are interchangeable. Have fun with it!

The Stats

If you complete the entire workout, here is your rep count:

Burpees (Steps 1 & 2 combined) – 56

Squat jumps – 30

Plyo Stars – 36

(That’s 122 cardio reps)

Side Plank Dips – 40 each side

Plank – Total of 7 minutes of plank when you’re done. WOW!!

Suicide Tap Downs – 42 lateral lunges each side with an additional 6 jacks or squat jumps!

Tricep Push-ups – 40

Split Lunges – 36 each side

Bicep Curls – 30

Sumo Squats – 22

Jumping Jacks – 12

Total rep count – roughly 350 with an additional 7 minutes of plank.

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My Favorite Way to Work Out and Why! (With Bonus Sample Workout)

Take it from a former Cardio Queen, walking on the treadmill or doing your Mama’s old school aerobics is not going to change your body.

Don’t get me wrong, any activity is a good thing. Any activity will burn calories. But if you’re going to put the time in anyway, why not make it really count?

The key is to burn calories during your workout, and also change your body composition, (build muscle) so that your body runs more efficiently and burns more calories all day long.

My Experience

I’ve worked out my entire life. Before I was a fitness trainer or even a fitness enthusiast, I was a cardio junkie. My vice was high-impact aerobics. I didn’t like lifting weights for a couple of reasons. First, I had no idea what to do. Second, what little  experience I did have reminded me that after I lifted weights, I felt pain. That was enough for me to avoid any kind of resistance training completely.

I will never forget the summer I put in about 5 hours per week in aerobics class and then couldn’t fit into my jeans after Labor Day. I was sure I was at least maintaining, but some how I had gained  weight. That was it! Time to get serious!

How I got started

When I truly got serious about transforming my body into what I hoped would be a fat burning machine, I started working with a personal trainer.

I did’t know the proper way to do anything, so I thought this was a great way to go. If you want to see results from your workouts, form and accountability are key. And with someone watching your every move, you can’t get away with anything. That is exactly what I needed!

How Long did it Take to see Results?

The first couple of weeks were pretty brutal.  My muscles had never been worked like this before. After I regained use of my noodle legs, I started feeling stronger, powerful even. I loved that feeling. I began seeing results in myself in about 2 months and others started noticing in about 3-4 months. That’s pretty amazing considering I had been reigning the cardio kingdom for a few years and I saw absolutely no results.

Fitness is my Passion

I was so excited to see results in myself that I decided to become certified so I could help others.

Over the years, my fitness plan for myself and my clients has evolved as I learn what’s new in the industry. I always use myself as the guinea pig, and if I like what I’m feeling and seeing, then I bring it to my clients.

My Favorite Way to Work Out

Finally, we get to it!

My two main goals with every workout I create are:

  1. Burn as many calories as possible during the session
  2. Focus on strength exercises to build lean, body transforming muscle. This muscle will help you burn more calories all day long.

If you compare how many calories you burn during an hour of weight lifting vs. an hour of running, running will win hands down.  Cardio does burn mega calories while you’re doing it, but traditional cardio isn’t going to build up the lean muscle you want.

In designing workout programs, I include a cardio element to ensure the heart rate is always up. The increased heart rate will help you burn more calories during the workout session and the strength exercises will build up muscle so you continue burning more all day long.

20 Minute Workout Plan

There are so many articles, trainers and opinions regarding the best way to work out. Who’s right? Well, a lot of people! There is no ‘right’ way to get there. There are numerous avenues to get you from A to B. The key is to find something that fits in your life. You have to like it.

I like variety and a fast pace. Can you complete your strength training for the day in 20 minutes and get results? Yes! This is your starting point. You can add on later when you’re in beast mode.

Planning your Workout

There are 4 categories below. This is not an exhaustive list. It’s very basic. But you can create an effective workout with these exercises. I encourage you to add your own!

If you have a question on form or how to perform a certain exercise, google and YouTube are great sources.

Total Body Cardio Exercise (Choose 1)

  • Jumping Jacks
  • Squat Jumps
  • Burpees
  • Jack-Push-Climb (3 exercises put together. Start with a Jumping Jack, hop down to a pushup position and do one pushup, finally, still in the pushup position bring each knee into the chest for a mountain climber. Hop back to your feet. That’s one rep)

Lower Body Exercises (Beginners don’t use weights) – Choose 2

  • Squats
  • Lunges – You can choose which type: 1) Stationary, with up and down motion, 2) alternating forward lunges, 3) alternating backward lunges, 4) walking lunges
  • Curtsy or Bowler’s Lunge
  • Lateral (Side) Lunge

Upper Body Exercises – Choose 2

  • Bicep Curls
  • Tricep Dips
  • Overhead Press – hold weights at shoulder level and press straight up overhead – advanced add squat to this making it a total body exercise
  • Lateral Raise
  • Row

Total Body/Core – Choose 2

  • Pushups
  • Cable Rotation
  • Wood Chop
  • Pull ups
  • Plank to Pushup (Begin in pushup position, go down to plank position on forearms, go back to pushup position. That’s one rep).
  • Renegade Row (alternate rows from plank position)

Write down your exercises, but in the order below.  I’ve also included my exercise choices:

  1. Total Body Cardio – Burpees
  2. Upper Body – Bicep Curls
  3. Lower Body – Squats (holding weights in each hand)
  4. Total Body/Core – Pushups
  5. Lower Body – Curtsy Lunge or Bowlers lunge (with weights in each hand)
  6. Upper Body – Dips
  7. Total Body/Core – Renegade Rows

Do 8 Reps of each.

Only rest after an entire round. Do as many rounds as possible in 20 minutes.

If you’re advanced, you can increase the time to 25 or 30 minutes, OR choose a number of rounds, say 8 – 10, and continue until the number of rounds are completed.

If you’re a beginner, start with no weight for the lower body exercises and light weights for the upper body. Concentrate on getting your form down first. Then add the weights.

The point is to keep your heart rate up the entire time. Challenge yourself! Be creative and add your own exercises, alternating between upper and lower body.

Another consideration: Try to include at least one exercise where you rotate (cable rotation, wood chop, adding an upper body twist to your lunge) and at least one exercise where you move in a lateral (side to side) direction. (This would include side lunges or curtsy lunges. You can also add motion to your squats by walking in a lateral direction.) This will ensure that you’re training in all 3 ranges of motion equally: forward and backward motion, side to side movement and rotation. Life calls you to move in all of these directions. You should train this way!

Just Keep Moving!

This is my favorite way to work out because you get strength and cardio all at once. Boom, you’re done! I still love doing cardio and dedicate a couple days a week to just that, but I add this type of workout in about 3 times per week.

Try it, you might just love it!