5/Wk 9 Get Out Work Out

If you're reading this, it is probably because you've been committed to weekly Get Outs. If so, way to go!! Nine weeks is a special amount of time to move something toward becoming a habit. Hopefully your daily Get Outs have been more than just a habit, but a new way of life that you can get a quick workout in that builds fitness and health for a lifetime.

Enjoy - and keep continue to Get Out!

Set 1
5:00 Jump Rope

Set 2
*tabata timer: 5 cycles :55 exercise/:05 transition

1 Round
:55 quad foam roller
:55 13 push ups then hold tall plank on roller, knees or toes
:55 elbow plank
:55 13 push ups then plank risers alternating arms
:55 elbow plank as :10 left knee to elbow and hold; :10 right knee, repeat approx time

Set 3
*tabata timer: 5 cycles :55 exercise/:05 transition

1 Round
:55 step back left leg with trunk twist to bent knee side
:55 step back right leg with trunk twist to bent knee side
:55 squat jump
:55 step back left leg with trunk twist to bent knee side
:55 step back right leg with trunk twist to bent knee side

Set 4
*tabata timer: 5 cycles :55 exercise/:05 transition

:55 burpee w/ push up
:55 jump rope
:55 burpee w/ push up
:55 jump rope
:55 burpee w/ push up

4/Wk 9 Get Out Work Out

Two more Get Outs! YIKES!! Yes, I know Sunday is June 1, but we're finishing the week and the challenge strong my friends!

YES! We will come together, party, share stories/successes/challenges/new ventures) and eat Pixie Sticks soon! (Ok, one pixie stick that Julie has been saving; we'll all share ;-) I'll send out date options and we'll plan a get together! 

In the meantime, GET OUT!!!

Set 1

*tabata timer: 9 cycles of :40 exercise/:05 transition

3 Rounds of:

:40 13 push ups; hold tall plank

:40 as half time right arm elbow plank to tall plank riser; other half left arm

:40 elbow plank half time holding left knee to left shoulder (stalled superman); half time right knee

Set 2

*tabata timer: 14 cycles of :50 exercise/:10 transition

2 Rounds of:

:50 jump rope

:50 fire hydrant left leg; half time forward; half time backward

:50 left leg forward static lunge (do not alternate legs)

:50 alternating lunge split jump

:50 fire hydrant right leg; half time forward; half time backward

:50 right leg forward static lunge (do not alternate legs)

:50 alternating lunge split jump

3/Wk 9 Get Out Work Out

Maya Angelou passed yesterday. She was one of those literary rocks in my life; wisdom beyond my years. Words and poetry that connected me to history, to a walk from a woman who had experienced so much in life and touched so many others. When I heard her speak, I did not just hear words, I felt her journey. Thank you, Maya Angelou. 

Friday Get Out
Set 1
*tabata timer: 12 cycles of :40 exercise/:05 transition

3 Rounds:
:40 diamond push ups
:40 quad foam roller all sides of quads
:40 13 push ups; remainder tall plank knees, toes or foam roller
:40 elbow plank alternating :10 left arm reach/:10 right; repeat; knees, toes or foam roller

Set 2
*tabata timer: 11 cycles of: 1:00 exercise/:05 transition

1 Round
4:00 Jump Rope (4 tabata rounds)
1:00 harvard lunge (fast feet use curb or bend if possible)
3:00 Jump Rope (3 tabata rounds)
1:00 squat jump
2:00 alternating side lunge with jump squat in middle (hip/glute work); (2 tabata rounds)

2/Wk 9 Get Out Work Out

Set 1

*tababa timer: 6 cycles :30 exercise/:05 transition

3 Rounds:

:30 burpee with push up

:30 tall plank push up every 5 seconds 

Set 2

*tababa timer: 18 cycles :30 exercise/:05 transition

3 Rounds:

:30 left leg inner thigh foam roller (roller parallel to non rolling leg, get weight up on leg on roller, not non rolling leg)

:30 left leg straight leg lift (6 o'clock)

:30 left leg straight leg lift but bring leg out in front of you (4 o'clock) and drop toe down facing ground

:30 right leg inner thigh foam roller (roller parallel to non rolling leg, get weight up on leg on roller, not non rolling leg)

:30 right leg straight leg lift (6 o'clock)

:30 right leg straight leg lift but bring leg out in front of you (4 o'clock) and drop toe down facing ground

Set 3

1 round

3:00 jump rope

2:00 jump squat

3:00 jump rope

1/Wk 9 Get Out Work Out!

The Finish Line is near! COREbyFOUR and SLASHtheSUGAR is in its last week! Just four more Get Out's to go!

The goal was awareness, education, and helping people improve their pillars of fitness - core, mobility, strength and endurance. And you each have dug in your heals and made it happen! I've heard such great, positive feedback! (Well, ok, the sugar thing wasn't always positive! But you know what? If you hadn't of been complaining, I wouldn't have known you were paying attention!! :-)

And I LOVE the way many of you have dedicated yourselves to just 20' a day! Very consistently done!

EVERYONE has made great strides. Some kicking, some bucking, some still munching on Cheetos - but everyone truly learned something. And the beautiful thing - we have an entirely new generation you've helped educate! Way to go, Momma's and Pappa's! Passing it Forward ~ to your kids, your friends, neighbors, and families. So very awesome!

Tuesday's Get Out
Set 1
*tabata timer: 8 cycles of :40 exercise/:05 transition

2 Rounds:
:40 tall plank
:40 push up
:40 alternating shoulder touch from elbow plank (touch shoulder and try to take elbow of touching hand off ground)
:40 elbow plank hold

Set 2
*tabata timer: 15 cycles of :55 exercise/:05 transition

3 Rounds:
2:00 (two tabata cycles) jump rope try alternating feet or get some single leg jumps in
:55 step back alternating lunge with trunk twist to bent knee side (holding jump rope tight overhead)
:55 holding jump rope tight overhead, squat, hold rope tight and touch shins or ankles; then push jump rope tight overhead and stand and/or power jump
:55 alternate lateral lunge to side, tall jump in middle with feet close together, repeat other side

5/Wk 8 Get Out Work Out

Set 1

*tabata timer: 12 cycles of :30 exercise/:05 transition 

3 Rounds

:30 left calf foam roller (cross legs and roll one leg at a time)

:30 right calf foam roller

(Flip right over prone)

:30 tall plank as :15 left arm reaching forward so in 3 point plank on knees or toes; :15 right arm reaching forward 

:30 diamond push ups

Set 2

*tabata timer: 15 cycles of :55 exercise/:05 transition

3 Rounds

2:00 jump rope (2 cycles on tabata timer)

:55 12 push ups remainder tall plank

:55 burpee no push up

:55 alternating lunge to side holding jump rope tight overhead

4/Wk 8 Get Out Work Out

Set 1

3:00 jump rope

1:00 body weight (or with wts) deep squat (if no wts, jump rope overhead)

2:00 jump rope 

1:00 squat jump

1:00 jump rope 

Set 2

*tabata timer: cycles of exercise/:05 transition

4 Rounds of:

:40 burpees with push up

:40 of :20 left arm elbow to talk plank riser; :20 right arm

:40 split jump (alternating feet lunge jump)

:40 Spider-Man tall plank - work on hip mobility - left knee, try to get quad parallel to ground then shift knee towards shoulder and shoulders beyond hands. Alternate legs

3/Wk 8 Get Out Work Out

Set 1

*tabata timer: 6 cycles of :30 exercise/:05 transition - try to work straight through it and to go take break

3 Rounds of:

:30 12 push ups then tall plank

:30 elbow plank as :15 left arm reach straight forward (and right leg up?) then :15 right arm reach straight forward (and left leg up?)

Set 2

*tabata timer: 15 cycles of :55 exercise/:05 transition 

3 Rounds of:

:55 jump rope fast (alternate legs if you wish)

:55 left leg lateral lunge (not big step to side, but drop hips low and push butt out behind you) hold jump rope tight overhead

:55 jump rope fast (alternate legs if you wish)

:55 right leg lateral lunge (not big step to side, but drop hips low and push butt out behind you) hold jump rope tight overhead

:55 jump squat hands touch ground if possible to high overhead reach

2/Wk 8 Get Out Work Out

Set 1

*tabata timer: 30 cycles of :30 exercise/:05 transition

3 Rounds:

:30 left leg IT foam roller

:30 left side down plank on knee or foot on ground or roller

:30 left side down, right leg lateral raise

1:00 12 push ups remainder tall plank

1:00 as :30 plank risers left arm/:30 right arm

:30 right leg IT foam roller

:30 right side down plank on knee or foot on ground or roller

:30 right side down, left leg lateral raise

Set 2

*tabata timer: 6 cycles of :60 exercise/:05 transition

3 Rounds:

1:00 Jump Rope

1:00 Harvard Lunge (alternating leg dynamic split jump)

1/Wk 8 Get Out Work Out

Set 1
*tabata timer: 5 cycles :50 exercise time/:10 recovery

5 Rounds
:50 12 Push Ups elbow plank remainder of time or try to cycle through as much as possible with no break by staying on toes or knees

Set 2
*tabata timer: 15 cycles :50 exercise time/:10 recovery

3 Rounds
:50 burpee with push up and jump
:50 jump rope
:50 step forward alternating lunge, hands overhead holding jump rope tight
:50 left lunge; squat; right lunge, hands overhead holding jump rope tight
:50 as :25 left leg forward split jump; :25 right leg forward split jump (do not alternate)

Artificial Sweeteners Making You Hungry??

Here's a great little article (compliments of Karen Taylor ;-) for those of you who have asked about artificial sweeteners. And remember, even though this article refers to sodas, artificial sweeteners are in many other products as well.

If an item tastes sweet but has zero to few sugar grams listed, chances are there are artificial sweeteners (check the ingredients - there's also a list following this article of the names that artificial sweeteners can be disguised as.)

A study on how diet sodas can affect your brain Do you, like thousands of others, drink diet sodas to control calorie consumption? A 2012 study suggests that it may be time to reconsider the role of artificial sweeteners in your life. In a paper published in the journal Physiology & Behavior, researchers found that diet soda — along with other artificially sweetened foods — may sabotage weight-loss plans by changing how the brain’s reward center responds. This study out of the University of California, San Diego split 24 young adults into two groups: one group drank at least one serving of diet soda every day, while the other avoided artificially sweetened drinks. After several weeks, participants had theirbrains scanned while they switched between drinking naturally and artificially sweetened water. This allowed researchers to track exactly how the brain responded to sweeteners. The brains of the adults who had consumed diet soda regularly responded very differently from those of non-drinkers, notably in brain areas related to reward. And the more participants had drunk, the more pronounced this difference. According to researchers Green and Murphy, “[Diet soda drinkers] who consumed a greater number of diet sodas had reduced caudate head activation. These findings may provide some insight into the link between diet soda consumption and obesity.” How artificial sweeteners confuse your brain The caudate head is a part of the brain involved in controlling food intake and signaling reward — a kind of mental red light that says “enough!” Decreased caudate head activity in diet soda drinkers suggests that this careful reward system was thrown off. Researchers posit that consuming diet soda confused the caudate head’s normal reward processing behavior: because sweet tastes didn’t always signal incoming energy, the brain trained itself to dampen its reactions. These inaccurate caloric predictions made diet soda drinkers more likely to consume additional calorieslater in the day. Small choices can affect your brain While further research remains to be done, this findings provide insight into how simple lifestyle choices can influence your brain. Inundate your brain with artificial sweeteners, and it responds in one way — but give it positive, stimulating experiences, and it could respond in another. Various other studies have found positive changes in the brain as a result of regular exercise, proper sleep, and many other factors. So pick your habits wisely, for your body and your brain!

Artificial Sweeteners - and names they can be disguised as:

ACESULFAME POTASSIUM
ACK
Ace K
Equal Spoonful (also +aspartame)
Sweet One
Sunett

ASPARTAME
APM
AminoSweet (but not in US)
Aspartyl-phenylalanine-1-methyl ester
Canderel (not in US)
Equal Classic
NatraTaste Blue
NutraSweet

ASPARTAME-ACESULFAME SALT
TwinSweet (Europe only)

CYCLAMATE
Not in US as per FDA
Calcium cyclamate
Cologran = cyclamate and saccharin; not in US
Sucaryl

ERYTHRITOL
Sugar alcohol
Zerose
ZSweet

GLYCEROL
Glycerin
Glycerine

GLYCYRRHIZIN
Licorice

HYDROGENATED STARCH HYDROLYSATE (HSH)
Sugar alcohol

ISOMALT
Sugar alcohol
ClearCut Isomalt
Decomalt
DiabetiSweet (also contains Acesulfame-K)
Hydrogenated Isomaltulose
Isomaltitol

LACTITOL
Sugar alcohol

MALTITOL
Sugar alcohol
Maltitol Syrup
Maltitol Powder
Hydrogenated High Maltose Content Glucose Syrup
Hydrogenated Maltose
Lesys
MaltiSweet (hard to find online to buy)
SweetPearl

MANNITOL
Sugar alcohol

NEOTAME

POLYDEXTROSE
Sugar alcohol
(Derived from glucose and sorbitol)

SACCHARIN
Acid saccharin
Equal Saccharin
Necta Sweet
Sodium Saccharin
Sweet N Low
Sweet Twin

SORBITOL
Sugar alcohol
D-glucitol
D-glucitol syrup

SUCRALOSE
1',4,6'-Trichlorogalactosucrose
Trichlorosucrose
Equal Sucralose
NatraTaste Gold
Splenda

TAGATOSE
Natrulose

XYLITOL
Sugar alcohol
Smart Sweet
Xylipure

Xylosweet

I Lunge You.

Set 1

4:00 Jump Rope

Set 2

*tabata timer: 18 rounds :55 exercise time/:05 transition

3 Rounds

:55 step back lunge left leg

:55 step back lunge right leg

:55 left leg back; right leg forward stationary lunge - just up and down

:55 right leg back; left leg forward stationary lunge - just up and down

:55 harvard lunge - fast alternating feet

:55 alternating arm plank risers (elbow plank to tall plank one arm at a time)

4/Wk 7 Get Out Work Out

Set 1
*tabata: 9 cycles: :55 exercise/:05 transition

3 Rounds of:
:55 quad foam roller
:55 11 push ups then hold tall plank on roller or ground
:55 push up with shoulder touch

Set 2
*tabata: 12 cycles: :55 exercise/:05 transition

3 Rounds of:
:55 jump rope fast
:55 side lunge, center squat, side lunge (holding jump rope tight overhead)
:55 jump rope fast
:55 alternating step back lunge with trunk twist to bent knee side (holding jump rope tight overhead)

3/Wk 7 Get Out Work Out

Remember, Fed Up is showing Friday at 12:05 at Arbor Cinema if you want to meet up! 

In the meantime...

GET OUT!

Set 1

*tabata timer: 9 cycles of :40 exercise time/:05 transition, try to move right into next move with no down time

3 Rounds of:

:40 11 push ups, tall plank remainder

:40 :20 left arm plank riser and :20 right arm

:40 elbow plank

Set 2

*tabata timer: 12 cycles of :55 exercise time/:05 transition, try to move right into next move with no down time

3 Rounds of:

:55 Jump Rope

:55 holding jump rope tight overhead, lateral lunge left, stand tall in middle, lateral lunge right, repeat. Jump rope overhead entire time

:55 body weight jump squats

:55 3/4 squats (set weight or find a step, bench or curb and lower butt to touch, then stand up, tall, strong torso, till quads just past parallel to ground (3/4 of way to standing)

1:00 Cool Down: Quad Foam Roller side, middle, side

Does Ungabear's new yoga mat make ALL of their butts look small???
California King, Baby!

Just For Grins :-)

I received many interesting emails and texts yesterday about posting there were an average of 7 people reading the blog for their Get Outs. 

Glad to have heard from more than 7 of you about how you do, read, and receive your Get Outs. 

Go Team! Remember, Thursday's Get Out is in the previous post.

Have a super day!

Tres Amigas Getting Out Together!
3-for-1 Blog Hit!

2/Wk 7 Get Out Work Out

Steiner's Wednesday/Milburn's Thursday Workout

Set 1
3:00 Jump Rope

Set 2
*set tabata timer: 5 cycles of :55 exercise/:05 transition

1 Round of:
:55 tall plank with a push up on each :05 (11 total)
:55 elbow plank touching opposite hand to opposite shoulder ever :05
:55 tall plank with a push up on each :05 (11 total)
:55 elbow plank reaching forward with a single arm, alternate every :20 (yes, last one will be short)
:55 elbow plank

Set 3
3:00 Jump Rope, if you want alternating between single legs 5 jumps

3 Rounds of:
:30 lying on right side, left side leg lift straight up and down (on knee, ground or roller)
:30 foam roller right leg IT band (fast, aggressive rolling)
:30 right side plank (on knee, ground or roller)
REPEAT THIS SET 3 TIMES THEN MOVE TO OTHER SIDE
:30 lying on left side, right side leg lift straight up and down (on knee, ground or roller)
:30 foam roller left leg IT band (fast, aggressive rolling)
:30 right side plank (on knee, ground or roller)

Set 4
3:00 Jump Rope, if you want alternating between single legs 5 jumps

1/Wk 7 Get Out Work Out

Set 1

*tabata timer: 15 cycles :30 exercise/:03 transition, try to roll right into next exercise with no break 

3 Rounds of:

:30 elbow plank with :15 right arm reach straight forward; :15 left arm reach

:30 repeat

:30 11 push-ups remainder tall plank

:30 burpee with push up

:30 elbow plank

Set 2

tabata timer: 12 cycles :55 exercise/:05 transition

3 Rounds of:

:55 squat jump

:55 alternate step back lunge with squat in between holding jump rope straight overhead

:55 Harvard lunge (fast dynamic alternating lunge with jump)

:55 alternate lateral (side step) lunge with squat in between holding jump rope straight overhead

A Mother of a Workout

What's the best gift you can GET on mother's day? Health, confidence, & strength! Be all that you can be so you can be something to everyone else! Don't let mother's day be your excuse; let it be your reason!! Have a fabulous day, my friends!

Mother of a Workout Main Set:

*tabata timer: 20 cycles of :55 exercise time/:05 transition

4 Rounds of:

:55 jump rope

:55 body weight squat with jump rope held tight overhead

:55 alternating forward lunge with jump rope held tight overhead

:55 burpee no push up

:55 tall plank with 1 push up ever :05; stay super tight when holding plank

4/Wk 6 Get Out Work Out

Rumor has it (from a somewhat reliable source) that we may have a team high of 1032 consecutive jump ropes!! Gulp!! Love it - raising the bar for us all! So guess what???

Set 1

4:00 Jump Rope

Set 2

*tabata timer: 18 cycles of: :30 exercise/:05 transition

3 Rounds of: 

:30 fast foam roll IT band left leg - roll fast and solid hip to knee

:30 side plank left side (on knee, ground or foam roller) hip dip

:30 10 push-up then tall plank

:30 fast foam roll IT band right leg

:30 side plank right side (on knee, ground or foam roller) hip dip

:30 10 push-up then tall plank

Set 3

4:00 Jump Rope

Set 4

3:00 alternating forward step lunge holding jump rope overhead

3/Wk 6 Get Out Work Out

Set 1: 4' Jump Rope

Set 2
*tabata timer: 8 cycles of :30 exercise time/:05 transition 

2 Rounds of:
1:00 tall plank with 1 push up every :10, starting at :10 (6 push ups total, hold tall plank until the next :10/ work right through transition time)
:30 elbow plank
:30 as :15 left arm plank riser; :15 right arm plank riser

Set 3
*tabata timer: 12 cycles of :55 exercise time/:05 transition 

2 Rounds of:
:55 alternating step back lunge with twist to bent knee side holding jump rope tight over head
:55 left foot forward static lunge, moving up and down only, do not change legs, holding jump rope tight overhead
:55 left foot forward dynamic lunge jumping up and down, do not alternate feet
:55 right foot forward static lunge, moving up and down only, do not change legs holding jump rope tight overhead
:55 right foot forward dynamic lunge jumping up and down, do not alternate feet
:55 jump rope

2/Wk 6 Get Out Work Out

Happy Hump Day.

enjoy :-)


Set 1
*tabata timer: 10 cycles of :55 exercise time/:05 transition

2 Rounds of:
:55 left leg inner quad (adductor) foam roller (lie with roller parallel to right leg and left leg bent 90 degrees at hip and 90 degrees at knee; roll left to right)
:55 right leg inner quad (adductor) foam roller (lie with roller parallel to light leg and right leg bent 90 degrees at hip and 90 degrees at knee; roll left to right)
:55 left side plank (bent bottom knee or straight, strong legs)
:55 right side plank (bent bottom knee or straight, strong legs)
:55 10 push ups remainder tall plank

Set 2
*tabata timer: 10 cycles of :50 exercise time/:10 transition

2 Rounds of:
:50 fire hydrant left leg as :25 forward/:25 backward circles
:50 left leg forward up and down lunge - do not alternate feet
:50 fire hydrant right leg as :25 forward/:25 backward circles
:50 right leg forward up and down lunge - do not alternate feet
:50 harvard lunge (fast alternating feet dynamic lunge try to touch floor between each jump)

1/Wk 6 Get Out Work Out

Set 1

*tabata timer: 8 cycles/sets of :40 exercise/:05 transition

2 Rounds of:

:40 10 push-ups remainder tall plank

:40 elbow plank

:40 plank risers - :20 left arm leads elbow plank to yall plank; :20 right arm leads

:40 elbow plank

Set 2

*tabata timer: 15 cycles/sets of :40 exercise/:10 transition

3 Rounds of:

:40 fast jump rope

:40 body weight deep squat holding jump rope tight overhead

:40 jump squat

:40 step back lunge alternating feet holding jump rope tight overhead twisting to bent knee side - really work arm tension on these!

:40 speed skater dynamic lunge side to side

Set 3

Tabata timer: 8 cycles/:15 exercise/:05 transition

4 Rounds of:

:15 elbow plank right arm reaching forward

:15 elbow plank left arm reaching forward 

5/Wk 5 Get Out Work Out

Set 1

Tabata: 12 cycles :30 exercise/:05 transition 

3 Rounds:

:30 quad roller

:30 9 push-ups tall plank

:30 9 push-ups elbow plank

:30 9 push-ups plank risers (alternate left arm elbow plank to tall plank)

Set 2

Tabata: 12 cycles :55 exercise/:05 transition 

3 Rounds:

:55 step back alternating lunge hands on hips

:55 split jump alternating lunge jump 

:55 body weight squat hands over head

:55 jump squat hads touch floor when low reach to sky when jump

Set 3

1:00 left leg glute foam roller

1:00 right leg glute foam roller

4/Wk 5 Get Out Work Out

Set 1

*tabata timers: 16 rounds of :30 exercise/:05 transition

4 Rounds of:

:30 quad foam roller

:30 9 push-ups remainder elbow plank (on roller or ground)

:30 tall plank

:30 push up with opposite shoulder touch

Set 2

•Tabata timers: 12 cycles :55 exercise/:05 transition

3 Rounds of:

:55 fast jump rope

:55 alternating step back lunge with twist to bent knee side

:55 body weight squat 

:55 squat jump 

3/Wk 5 Get Out Work Out

Good Day, Sunshine! Hope you were able to GET OUT and enjoy it! If not, here's your GET OUT, Friday!!

Set 1
*set tabata timer: 12 cycles of :30 exercise time/:05 transition (try to work right through transitions if possible)

4 Rounds of:
:30 elbow plank
:30 9 push ups remainder tall plank
:30 alternating arm plank risers (pushing up with one arm from elbow plank to tall plank, then lowering back to elbow plank; repeat with other arm)

Set 2
4:00 jump rope

Set 3
*set tabata timer: 9 cycles of :50 exercise time/:10 transition 

3 Rounds of:
:50 split jump (lunge, jump or step and change forward foot)
:50 Left leg stationary lunge (do not alternate feet, just up and down, hands on hips)
:50 Rt leg stationary lunge (do not alternate feet, just up and down, hands on hips)

Set 4
3:00 Jump Rope

Set 5
1:00 Foam Roller Left Glute
1:00 Foam Roller Right Glute
:30 quad roll