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ChristyFit Outdoor Interval Workout

8 Aug

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Lack time, motivation or structure in your workouts lately? Or perhaps you can’t get to the gym or a class, or you would like to know how to perform these moves correctly? Then, check out my video interval workout below that is low on time and high on calorie burn! Let me know after you try it.

CLICK HERE FOR COMPLETE INTERVAL WORKOUT HERE

1. Alternating Jump lunges – 10 to 20 reps total

2. Jump squats – 10-20 reps

Rest 30 sec

3. Side lateral lunges – 10 reps

4. Squat to front kicks – 10 reps

Rest 30 sec

5. Burpees – 10 reps

6. Mountain climbers – 20 reps total

Rest 30 sec

7. Dynamic Planks – 10 reps total

Repeat for 2-3 sets

 

 

 

 

 

 

 

ChristyFit 5-Part Exercise How-To Series: Part 2 – How to Perform a Deadlift

22 Aug

In order to get the most benefit out of compound muscular movements, we must perform them correctly so we can engage the right muscle groups and not stress our joints and bones. I created this 5-Part weekly how-to video series to show you how to perform correctly 5 of the top exercises for full-body shape and strength.

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This week, I am showing you how to correctly perform a deadlift, common mistakes made and how to fix them to achieve maximum benefit. If you missed last week’s post on How to Perform a Squat, please¬†Click HERE

The deadlift is an incredible exercise to achieve a strong and lean back, hamstrings and glutes. Check out my video in the link below for how to safely and effectively ensure the results you want.

NOTE:¬†For a free consultation for a customized nutrition and workout program anywhere in the USA or to attend your first free Orange Theory Fitness class for all local Austin residents, please fill out the info form on my About Christy page and I’ll respond promptly!

 

 

 

 

 

 

 

ChristyFit 5-Part Exercise How-to Video Series: Part 1 – The Squat

16 Aug

In order to get the most benefit out of compound muscular movements, we must perform them correctly so we can engage the right muscle groups and not stress our joints and bones. I created this 5-Part weekly how-to video series to show you how to perform correctly 5 of the top exercises for full-body shape and strength.

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Part 1- The Squat. One of the best exercises for the entire lower body is the squat. In this video, I demo the exercise using a barbell and then break down the exercise and its components and also what not to do. Weight and rep ranges vary but start out with 3 sets of 10-12 reps and find a weight that is challenging by the last two reps of each set.

Note: For a more detailed and customized plan, please email me at christysiebert@gmail.com

 

 

 

 

 

 

 

Beach Ready Treadmill Cardio Blast – Only 30 minutes!

9 Jul

Bikini Photo 2014

Summer (and beach time!) is just beginning so why not spice up your usual cardio routine for a break from the mundane? Bonus: The extra calories you’ll burn will have you in swimsuit shape before Fall hits!

Beach Ready Treadmill Cardio Blast:

Note: Adjust accordingly. If you have questions about different levels and alternative exercises, message me on my blog below, tweet me at ChristySiebert or email me at christysiebert@gmail.com.

Warm-up 5 min/8% walk/3.5mph

1 min/8% sprint/7.0mph
1 min/jump off treadmill and perform up to tempo bodyweight squats
1 min/15% hill walk/3.5mph
1 min/jump off treadmill and perform jump squats by low jumping together and apart
1 min/15%/2.0mph alternating slow lunges on treadmill

Repeat the 1 min sequence 3 more times.

Cool-down 5 min/8% walk/3.5 mph

Total time: 30 minutes

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ChristyFit Workout of the Day: Stairmill

11 May

ChristyFit Workout of the Day: Stairmill

I woke up surprisingly early this morning and somehow resisted the urge to lay around with my phone and computer. Instead, I grabbed a Quest bar (cookie dough-flavor – still my favorite) and headed out to the gym to sweat it out for 30 min @ Level 8 on the Stairmill. This is my post-workout glow haha. Try this workout with me today! Remember to keep posture upright and push through your legs and glutes with every step.

Happy Sunday and Happy Mother’s Day.

MelanieAvalon.com

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