5 Day Fitness Blender Challenge

It’s been a while since I have reviewed a workout and I am excited to share with you my experience with Fitness Blender’s 5 Day Challenge to burn fat and build lean muscle!

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I came across the challenge on Sunday August 17th via Instagram and decided to add it to my workout regimen for the upcoming work week.  I was in a bit of a workout rut and becoming bored by my strength training routine so It was a welcomed change.  You can find all the workouts on YouTube and they are 100% free.  Start with Day 1 and you will easily find Days 2-5 on their channel. 

The workouts are all about 50 minutes long, which includes a warm up and a cool down.  This challenge is definitely easy to fit into a busy schedule and requires minimal equipment, all you need is dumbbells.  I supplemented a bit by adding barbells, kettlebells, a weight bench and a step  to increase the intensity of strength routines.  When a HIIT Exercise was not taxing enough I added some weight as well. 

Day 1: HIIT Routine & Total Body Strength Training

Day 2: Fat Burning Cardio Intervals with Upper Body Strength Training

Day 3: HIIT Cardio & Abs

Day 4: Cardio Kickboxing & Upper body Strength Training & Yoga Segment

Day 5: HIIT Cardio & Butt and Thigh Strength Routine

Overall I think the program was beneficial to my fitness routine.  It was nice to check out mentally for a week and perform another fitness professional’s program without having to design my own workout schedule.  I definitely had some soreness but the program is designed to create a balance of work and rest, so while one muscle group is healing you are working another part of the body. 

The HIIT Routines were fun and presented in a tabata style on most days.  On day 2,3 & 4 I skipped a lot of the rest periods and continued with the HIIT/Cardio moves to increase intensity.  This challenge is made to cater to a range of fitness levels so in order to keep my heart rate up I modified exercises and skipped rest intermittently. 

I found the workouts to be a little on the short side, but I still sweat my butt off and finished with my heart thumping. Day 4 was definitely the easiest day.  In Kickboxing you get out what you put in, so you really have to push yourself to get your heart rate up and feel the workout the next day.  Kickboxing is a great way to rest a bit without taking a day off, and I love that Daniel and Kelly used it as a way to recover along with some yoga exercises. 

Day 1 was my favorite workout and Day 5 was too short for my liking.  When adhering to my own workout schedule my workouts never really fall short of an hour, so 40 minutes including the warm up and cool down just doesn’t feel like enough.   However, I had gone paddle boarding with my Storm Fitness team for 3 hours on Friday morning and a short workout was welcome after all the core work I did while on the Potomac.  Plus there is something about spending time on the water that just wears me out, in a good way. 

Kelly and Daniel show modifications for every exercise they perform, so whether you are a novice or a fitness fanatic, this challenge can easily be added to your weekly routine.  They also show you how much weight they are using for each exercise. I like this concept, but they lift pretty light. Be sure you are challenging yourself without comprising your form.  I found myself lifting the same as Daniel if not more and I am not a heavy lifter by any means. 

The day after the challenge I did  a 50 minute Yoga video to hit my reset before button getting into another week of intense fat burning workouts.  I had a lot of fun trying something new and I felt great by the end of the week.  I was not overly sore or tight but that is in part due to a daily foam rolling ritual.  I will say, I went for a 5 mile run on Sunday and my body felt great. I would recommend this challenge to friends, clients and even my crazy fit mom 🙂

 

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Video Review: Sweat Unlimited with Sara Haley

Yesterday I received 11 videos from 411 Video Information   to complete and review.  I pretty much ran to my leasing office after work so I could pick up the package and get started.  I was predictable and started with the video that looked the most difficult, SWEAT UNLIMITED with Sara Haley.  The DVD contained 5 different workouts:

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  1. Sweat Extreme 5: This was a 5 minute video containing Sara Haley’s “Favorite Moves”.  In my opinion, 5 minutes is too short to have separate from the longer routines.  I would have preferred this tacked onto Sweat Strength 15.  There was a fantastic “Surfer Burpee” exercise in this segment that I will definitely revisit in designing my own workouts!
  2. Sweat Strength 15: This was a sculpting segment.  I would describe it’s intensity level to be low for someone with an intermediate-advanced fitness level.  However, for most women, I think it has some great sculpting moves.
  3. Sweat Cardio 30:  This cardio workout is actually 35 minutes long and consist of dance inspired exercise moves.  I would describe it as a fusion of dance and traditional sculpting exercises.  She uses lunges, squats, and some kickboxing to up the intensity.  Again, this video was not high intensity for my fitness level, so I modified the workout by adding on jump squats, burpees, and other plyometric movements.  I was definitely squirting sweat by the time I finished.  For women with a more general fitness level, I think this video would bring the heart rate up and keep it there to provide a good cardiovascular challenge.
  4. Sweat Box 45:  Tabata inspired kickboxing, now this was fun! I love kickboxing and I love tabata, so Sara won me over with this one.  Her tabata consisted of four rounds of two exercises with 20 seconds on and 10 seconds rest.  She included a good amount of core work on top of the kickboxing and I feel it in my upper abdominals today.  I personally would have preferred to have the tabatas be at least 30 seconds long and ideally closer to 40-45 seconds. I was naughty and I worked through the rest interval.  I don’t recommend skipping the rest unless you 1) regularly partake in intermediate-advanced  HIIT or Tabata workouts or 2) are doing the modified movements.
  5. Sweat Stretch 5: Five minutes of stretching after the dynamic workout you just completed is not enough! I would have liked to see a yoga style stretch or something with more emphasis on the legs.

I did the Sweat Box 45 last night after I got off work then completed the Cardio 30, Strength 15, Extreme 5 and Stretch 5 before heading to work this morning.  My workout this morning came to exactly one hour which worked out perfectly.  I am happy to report that my back is sore from all the jabs, uppercuts and hooks from last night.

This DVD is dynamic, it has a little bit of everything which is great for anyone with a short attention span or those who get bored easily.  Sara has some creative exercise moves, especially in the Sweat Cardio 30 and Sweat Box 45 workouts.  While the DVD advertises that there are a total of five workouts, three of the segments are under 16 minutes and two of them last only five minutes, one being a stretch.  I think you could easily create two complete workouts with this DVD, but I don’t think it would be overkill to knock out the whole series in one day.

I am not usually into dancing or dance workouts.  Anyone who knows me, is aware that I am a terrible terrible dancer.  My coordination is fine as long as I have a dumbbell, jump rope or kettlebell in my hand. As soon as there is some hip swaying involved I look like a fool. I lack finesse for sure, but I am trying to go outside of my fitness bubble to test workouts that could benefit my clients.  I will be recommending SWEAT UNLIMITED to clients who enjoy dancing, zumba or kickboxing.  Another great thing about this DVD is that it is equipment free, making it a great travel companion!

Another bonus that came from this experience was finding Sara Haley’s Blog!   I love finding reputable fitness industry professionals to follow via social media.  Go ahead and like her Facebook page too for recipes and fitness tips.

 

 

Broke Girl Tabata

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I am very excited to present to you my very own TABATA workout! This routine will take you about 45 minutes to complete if you strictly follow MY Tabata timing which is 30 seconds on/10 seconds off.  Please be sure to follow the information below so you can time your rest correctly and get the most out of your precious time!

For Tabata Circuits:

  • 30 seconds ON/ 10 seconds OFF  
  • Four rounds of each move before moving to the next move
  • Perform each exercise in the circuit for 30 seconds, then take a 10 second break and repeat three more times before moving to the next exercise
  • [x2 R x2 L] This means you do two intervals on the right before moving on to do two intervals on the left

*Traditional Tabata in “On” for 20 seconds.  If 30 seconds is too much for you, modify to 20 seconds on/10 seconds off

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Additional Notes:

Burpee Mountain Climbers: Simply do 10 mountain climbers then come into a squat thrust like a normal burpee, repeat continuously for 30 seconds.

Standing Switch Kicks: These are hard to portray in a picture.  You are switching the kicking leg while in the air.  These should be done at a fast pace and you should never have more than one foot on the ground at a time.

Wiper Planks: These can be performed on your hands or down on your forearms.  Planking on your forearms is going to activate more abdominal muscles.  By this point in the workout you may be spent, and need to modify to your hands like I am in the photo.  Don’t hesitate to push yourself!

To up the intensity even more, you can add dumbbells to the majority of the moves or up your weight.

This workout will take you about 45 minutes. Don’t forget to warm up and cool down!

If you would like an e-mailable version of the workout, please do not hesitate to e-mail me at brokegirlfitness@gmail.com