Fitness Friday: Fearless Workout from Nike Training Club

Happy #FitnessFriday! Today we’ll be toning and strengthening our core. Today, I’m sharing the 15-minute Fearless Workout from Sofia Boutella courtesy of Nike Training Club. This workout has a total of 5 moves that you will repeat three times.  Are you ready?  Let’s do this!

If you have an iPhone or iPad, you can download the Nike Training Club app FREE of charge. This is one of the many at-home workouts & stretch routines available to you.

Grab a mat, and let’s get started!

The first move in the Fearless Workout is the Crunch Circuit.

1)  Lie on your back with hands behind your head and legs slightly apart in a V-shape.
2)  Squeeze your abs in tight to lift your upper body and shoulder blades off the ground.
3)  Return to starting position.
4)  Crunch forward again and extend one arm straight in front of you, with your palm-side facing up.
5)  Lower back down.
6)  Crunch forward again and extend the same arm straight out in front of you with the palm side facing down.
7)  Return to start position and repeat with the opposite arm.
8)  Repeat for one minute alternating arms, as above.

Check out this YouTube clip to see dancer Sofia Boutella demonstrate this move.

The second move in this workout is V-Ups.
1)  Sit upright with your knees tucked into your chest, feet elevated off the floor, and hands in a supportive position behind you.

Courtesy of Nike Training Club

Courtesy of Nike Training Club

2)  Extend legs out in front of you as you lower your upper body back towards the floor.
3)  Crunch back in to start position and repeat for a total of 60 seconds.

Watch a YouTube clip of modified V-Ups below:

The third move in this workout is Side V-Ups with Leg Kicks.
1)  Sit upright with knees tucked in and feet off the ground. Swivel to one side and keep your hands in a supportive position behind you.
2)  Kick your legs out as you lower your upper body towards the floor.
3)  Crunch your knees back in.
4)  Kick the top leg out in front of you.
5)  Bring it back down to start position.
6)  Kick the top leg behind you.
7)  Return to start position and repeat on the other side.
8)  Do this move for one minute.

Watch a YouTube clip of modified Side V-Ups with Leg Kicks below:

The fourth move is V-Hold with Leg Kicks.

1)  Sit upright with knees tucked in to your chest, feet off the floor and hands in a supportive position behind you. This is the same starting position that you did above in move #2.
2)  Tighten your abs as you kick one leg towards the sky.
3)  Return to start position.
4)  Tighten your abs as you extend the same leg out in front of you.
5)  Return to start position and repeat, alternating sides for one minute.

Watch a YouTube clip of modified V-Hold with Leg Kicks:

The fifth move is Side High Kicks.

1)  Start on your side with legs stretched out, using your arms for support.

Courtesy of Nike Training Club

Courtesy of Nike Training Club

2)  Bring your legs in towards you bending both knees.
3)  Kick out with both legs to make a 90-degree angle, making sure you keep both legs as straight as possible.
4)  Bring both legs back in towards you chest.
5)  Return to start position and repeat for one minute, switching legs halfway through.

Repeat each move 2 more times for a total of three sets.

Congrats! You are DONE!

Fitness Friday: Perfect Alignment Workout from Nike Training Club

Happy #FitnessFriday! Today we’ll be focusing on our core, hips, and glutes … those common problem areas. Nike Fitness Club has added some great new workouts! Today, I’m sharing the 15-minute Perfect Alignment Workout from Gabby Douglas. This workout has a total of 5 moves that you will repeat three times.  Are you ready?  Let’s do this!

If you have an iPhone or iPad, you can download the Nike Training Club #NTC app FREE of charge. This is one of the many at-home workouts & stretch routines available to you.

You do not need equipment to do this workout.

The first move in the Perfect Alignment Workout is the Side Plank with Leg Lift.
1)  Start on your side, with your arm directly under your shoulder, hips lifted and bottom leg bent.
2)  Keeping your abs in tight, lift and flex your top leg. Keep your hips lifted off the ground as you return to start position.
3)  Repeat this move for 30 seconds on each side.

Check out this YouTube clip to see this move performed.

The second move in this workout is Side Leg Circles.
1)  Start on your side, with your legs out straight and head resting on your arm.
2)  Lift your top leg, pointing your toes to contract the muscles in your leg.
3)  Keeping your form, make small circles with your leg.
4)  Repeat for thirty seconds, then switch sides and repeat.

Side Leg Circles - Nike Training Club with Gabby Douglas

The third move in this workout is Straight Leg Flutters.
1)  Starting on your back, lift your legs, point your toes, and touch your heels together.
2)  Pressing your abs into the mat, lift your arms and bring your shoulder blades off the floor.
3)  Flutter your hands up and down as fast as you can without losing form for one minute.

Straight Leg Flutters - Nike Training Club with Gabby Douglas

The fourth move is Side Leg Lifts.
1)  Start on your side, with your legs out straight and head resting on your arm.
2)  Lift your top leg, turning your toes in towards the ground.
3)  Flexing your foot, lift your leg up and down until time to switch sides.
4)  Repeat for thirty seconds, then switch sides and repeat.

The fifth move is the Roll Up.
1)  Start on your back, with your hands above your head, legs straight and toes pointed.
2)  Pressing your lower back into the mat, roll from your shoulders into a crunch and reach for your toes. Roll back to start.
3)  Continue for one minute.

Roll Up - Nike Training Club with Gabby Douglas

Repeat each move 2 more times for a total of three sets.

Congrats! You are DONE!

If you did this workout, come back tomorrow and let me know how you feel. Do you feel it more in your abs or legs?  Let me know!

15-Minute Fat Blaster Workout

It may be getting cold outside, but that is no reason to ditch exercise completely. Daily exercise helps you stay strong and keeps stress and depression at bay.

This 15-minute workout is fast, and you don’t even have to leave the house to do it.  Queue your favorite playlist, and let’s get this party started!

In this workout, we are going to do three 5-minute circuits of the same exercises.  Each will start with a 30 second cardio burst.

bicycle-crunches

  1. For your cardio, you can run in place, jump rope, or even do jumping jacks. Choose one of these and give it your all for 30 seconds.
  2. Step-Up Backward Lunges (lower-body targeting) for 1.5 minutes.  Grab a bench or stand in front of stairs. Step forward into a lunge with your left leg, then step up onto your bench or stair with the right leg. Bring your left knee up and hold. Lower your left foot off the stair, then step back without your right leg into a lunge. Do a total of 10 reps on each leg (should take you about 90 seconds)  You can see a demo of the move here.
  3. Bicycle (core targeting). Grab a mat or a towel and lie face-up with your hands behind your head and legs at a 45 degree angle.  Lift your head, neck, and shoulders off the floor, taking care not to pull on your neck. Bend your left knee in and reach across to touch with your right elbow.  Switch sides for one rep. Do this for 90 seconds. Check out a demo of the move here.
  4. Triceps Pushups (upper body targeting). Get down on your hands and knees on your mat or towel. Keeping your arms close to your sides, lower yourself down into a push-up with your elbows bending behind you. Do this for 90 seconds (feel free to take a break if you need to). You can see a demo of the move here.
  5. Repeat for two more circuits, starting with the 30 second cardio burst.
  6. Don’t forget to do a little stretching when you are done!