Super Tramp

A new fitness trend that has cropped up recently is AIRobics, or, trampoline fitness. 

Jumping on a trampoline offers a low-impact and efficient cardiovascular workout that can easily be modified for all levels. Because you’re engaging in movement on a reflexive surface, balance and core strength are developed. Also, the mat of the trampoline can also be used for abdominals, Pilates, or other core work.

There are dozens of companies marketing “fitness trampolines” but don’t be fooled. They’re the same trampolines we jumped on in the backyard as kids. (Your own children might even have one.) Below you will find a workout you can do at home if you own one. If not, check to see if there is a trampoline gym in your area. 

Basic Bounce:

Begin in a wide stance and imagine that there is a low ceiling above your head. Keep your bounce low to avoid hitting it.

Side to Side:
The stance can be wide or narrow. The more narrow the stance, the more difficult the move.

Forward and Back:
Taking the bounce from the back of the mat to the front of the mat.

Wide/Wide/Narrow/Narrow:
Wide stance in a basic bounce for two counts, followed by bringing the feet in narrow for two counts.

Center/Left/Center/Right:
Feet are together at the back of the mat, in the center. Bounce with both feet to the left, bounce back to center, bounce both feet to the right, bounce center.

Jump and Turn:
Basic bounce and a rotation to the right (or left). For example: three basic bounces followed by a turn to the right, repeat.

8 Count Squat:
With a wide stance, rotate around mat of trampoline in an 8-count squat.

You can finish your routine with exercises that engage your core such as bringing your knees to your chest as you jump (twisting from side to side to engage your obliques.)

At a trampoline gym you can also add a game of dodgeball to your workout. (Nothing like getting pelted by eight year olds while gasping for breath and struggling to stay on your feet!)

Circuit work it!

I wish I could bring you all along for my favorite (and in my opinion the BEST) workout at Circuit Works circuit training gym. Each class includes circuit training, cardio and abs. In other words a full body workout in one hour.The instructors rotate the class through ten "stations" (mostly circuit training equipment) while alternating between the stationary bike and the treadmill.

The good news is that with a few pieces of equipment and a LOT of motivation you can get the same workout at home or at the gym. Choose ten exercises that work ten different muscles (this will be easy at the gym since the circuit training equipment includes diagrams.) If you're working out at home use the list below as a guide. After each exercise do 2 minutes of cardio (alternating between bike and treadmill.) If working out at home alternate between running in place with high knees, squat jumps, burpees* or mountain climbers**. At the end of the circuit spend 5-7 minutes working your abs (plank, bicycles, crunches on stability ball etc.)

Triceps:
Sit on the edge of a bench with your hands on the bench next to you. Lower yourself down until your butt is almost touching the ground. Come back up but hover rather than sitting. Do 10 reps.

- 2 mins cardio -

Shoulders:
This is a great move from Tone It Up. Start in the "downward dog" position. Lift one leg behind you and do 10 pushups. Switch legs and do 10 on the other side.


 - 2 mins cardio -

Biceps:
Good old fashioned bicep curls with dumbells. Ten on each side.

- 2 mins cardio -


Glutes: Start on bent knees with a stability ball under one arm. Extend the leg opposite the stability ball until it is straight and directly to your side. Lean onto the ball until you are at a 45 degree angle. Lift the outstretched leg 10 times. Switch sides and lift the other leg 10 times.


- 2 mins cardio -

Back:
This is a great Tone It Up move. Start in a plank position, holding dumbbells, with your shoulders directly over your wrists. Do a tricep pushup (elbows tucked into your sides) then return to the plank position and row one of your arms. 10 on each side.

- 2 mins cardio -

Hamstrings:
 Lie on the floor and bring your knees toward your chest. Place a stability ball under your heels, then lift your pelvis and extend your legs until almost straight. 20 reps. Or, 10 reverse lunges on each side.

- 2 mins cardio -

Quads:
Place stability ball on the wall behind your lower back and do 20 squats. Or 10 reverse lunges on each side.

 - 2 mins cardio -

Chest:
Twenty pushups on your knees. Or, lie on your back on a stability ball, knees bent, feet on the floor and do 20 chest presses with dumbbells.

- 2 mins cardio -

Internal Thighs:
Lie on one side with your head supported by your hand. Place your top foot on a stability ball at a 45 degree angle in front of you. Keeping your leg straight press down on the ball 20 times. Switch sides.

- 2 mins cardio -

Calves:
Place a set of dumbbells on the ground and step on each with the balls or your feet (heels resting on the ground.) Hinge at the waist until parallel to the ground and place your forearms on a flat surface. Lift your heels off the ground 20 times.

- 2 mins cardio -

5-7 minutes of abs and you're done! 

*Burpees - Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position.

** Mountain climber - Begin in a plank position. Bring one knee toward your chest and place the ball of the foot beneath you in a deep runners lunge. Switch legs and complete as many as possible.

TRX

I was first introduced to TRX (Total body Resistance eXercise) last year when a personal trainer brought one to one of our training sessions. Since then I have sought out every opportunity to use them from training sessions to group classes.

Born in the Navy SEALS, TRX is a training tool that builds total body stability and strength by leveraging the user’s bodyweight (the body providing the resistance). The TRX helps build lean muscle, boosts metabolism, tightens the core and increases endurance. Oh . . . and it's fun:)

I took a TRX class on Thanksgiving and although I was able to eat guilt free I'm still hurting two days later! I work out every day and vary the types of workouts I do so I'm very rarely sore. But the TRX is able to hit muscles that my regular routine doesn't and provide me with one of the best workouts possible. 

Look it up to find classes in your area. You'll be sore . . . but you won't be sorry. 

Fat Blasting Stair Circuit

I'm loving Tone It Up's 7 Day Slim Down but there's not a whole lot to say about it. The "recipes" (add protein to greens) would bore you to tears. So I hope you don't mind another exercise related post.

This morning my friends Libby, Lindsay and Jess joined me for Tone It Up's Fat Blasting Stair Circuit. The infamous "Santa Monica Stairs" includes two flights of stairs totaling 180 and is set at a very steep incline. (The second flight is pictured to the left.) The view from the top is breathtaking and more than worth the effort it takes to get there. The second set is more difficult, and less rewarding and the third is only for the most committed athletes or those who are glutton for punishment.

This workout calls for FOUR sets of stairs...along with "toning moves" in between each set! Amazingly the girls and I made it all the way through the circuit, ran a hill to the beach and ended with a minute plank. Phew!

Here is the circuit:

1) 10-12 Burpees - Start in a standing position, drop to a plank position, return to standing (you can step or hop) then "explode" up extending your arms over your head
*Stairs*
 2) 10-12 Tummy Tuck Pushups - Perform a standard pushup then bring each knee (one at a time) to the elbow closest to it before beginning the next pushup
*Stairs*
3) 25 V-Sits With Twist: Lie on your back but don't let your shoulders or feet touch the ground. Perform a situp bringing one elbow to the opposite knee and return to flat before switching sides. (Feet are off the ground the entire time)
*Stairs*
4) 20 Tricep Bench Dip: Sit on the edge of a bench with your hands at your sides. Dip your body down while kicking one leg out. Perform 10 on each side.
*Stairs*
5) 20 Shoulder Pushups: Like a traditional pushup but done from the pike position (think downward dog). Lift one leg and perform 10 pushups. Then perform 10 on the other side.

Optional fifth trip up the stairs. Or jog, plank, and/or collapse:)

Indo-Row

In keeping with my theme of varying my workouts and continuing to challenge myself I finally took my first Indo-Row class. I bought the voucher months ago but have been procrastinating. What could possibly be fun about sitting on a stationary machine and doing resistance training for 50 minutes? Ugh. 

Walking into class was a little intimidating. The rest of the class was already strapped in and warming up. However, the instructor was very friendly and helpful. He gave me a quick run through on proper form as well as the numbers on the display screen.

Much to my relief I didn't have to pay too much attention to the numbers since I was assigned to a team and instructed to follow the pace of my team captain. Although I did have to shout out my "split time" (this is the amount of time it would take to row 500 meters at my current pace) on a couple occasions. Fortunately I didn't know how pathetic this number was!

After a short warm up Josh cranked up the music and we started the "waves." The pace and intensity of these waves varied, much like interval training for runners. It surprised me how determined I became during the waves, striving to increase my strokes per minute and improve my split time. If you know me you know I'm not a very competitive person. Sure, I participate in marathons and triathlons but only for the "experience."

I think the difference with Indo-Row is the team spirit and camaraderie. I didn't want to let my team down, especially during the 150 meter relay at the end of class. As my teammates cheered and shouted my name I gave every last ounce of energy and effort I had. Part of me also wanted to brag to my boyfriend that I helped my team (and his alma mater -Michigan) win the race. Unfortunately that didn't happen. Sigh. Blame it on the new girl.

After class I discovered a couple things I hadn't realized. For one thing, it's an incredible core workout. I can't remember the last time my abs were as fatigued as they were after this class. For another, each class burns between 400-800 calories (depending on your weight and level of intensity). That's more than my three mile runs...and a lot more fun!

Lastly, my instructor Josh Crosby is a former world champion rower and the creator of Indo-Row machines and classes. So when I say I learned from the best I mean it!

The classes are now offered nationwide so hopefully you can find one in your area. I will definitely be returning to class and hope to bring a couple friends along.

Thanks Josh!

Kettlebell Training

If you subscribe to the Tone it Up YouTube channel you've seen their recent "Saved by the Bell" series. I've been training with kettlebells since March (did I discover something before Tone it Up?;) and I absolutely love it.

As I've mentioned I need high intensity, high energy workouts to stay motivated. Traditional weight training with its slow, controlled movements doesn't offer that. But as muscle burns more calories than fat (in the active AND resting state) I knew I needed to start weight training.

I had heard of "kettlebell" weight training but I didn't own one and wasn't going to invest in something that I might not enjoy. Instead, I enrolled in a kettlebell bootcamp in West Hollywood. I was pleasantly surprised to find that the session was high energy and included all the things I love -  cardio intervals, plyometrics, TRX - as well as weight training. And unlike traditional weight training, kettlebell training involves momentum which keeps it fun.

As high intensity interval training (HIIT as it's known to Tone it Up members) also contributes to fat burning I think kettlebell training is the perfect weight loss tool. I lost 6 out of 10 lbs while doing it so I highly recommend it!

Variety . . . the Spice of Weight Loss

As weight loss is 80% nutrition and 20% exercise I figure I'll spend 20% of the blog talking about exercise.

One thing I should mention is that I never stopped running. Even during my “fat phase” I was running regularly. In fact I ran a ½ marathon at my heaviest (138 lbs.)

There are two reasons why I continued to gain weight while exercising regularly. The first is that I wasn’t eating right. It’s a myth that you can eat whatever you want as long as you work out (or it at least becomes one after the age of 25;) That’s why I give the Tone It Up meal plan so much credit for my transformation.

However, I also did a bit of research to determine how it was possible to burn all those calories and not lose weight! It turns out that your body adapts to your regular routine (there is a scientific explanation involving the body’s desire to maintain homeostasis but I will avoid getting into that here.) As it adapts the workout becomes less challenging and, unfortunately less effective.

The secret is to vary your routine every week, if not every day, so your body doesn’t become accustomed to it. (An added benefit is that it makes your routine more fun and increases the likelihood of sticking to it!) I don’t know how this was possible before “Groupon” like vouchers (especially in la where studio gyms charge between $20-$35 per class!) But with vouchers I can do spinning one day, boxing the next and kettle bell the day after that. All for the price of a monthly gym membership (in Los Angeles:)

Today I tried a pilates reformer class . . . for the first time! I have no idea what took me so long, especially considering all the “trendy” classes I’ve tried (trx, piloxing, antigravity yoga etc.). It was extremely difficult and a great workout. But I was disappointed that it wasn’t “fun.” I prefer high intensity, high energy workouts. (There’s a reason the only yoga I do is hip hop yoga!) So while I will use the remaining classes provided by the Groupon, I probably won’t stick with pilates long term. Which is ok. Afterall, it’s all about variety...;)