Here I share my favorite workouts and outfits!
On the Treadmill...
I know running is not everyone's favorite thing to do. For me I used to be able to run at least three miles without stopping in about thirty minutes, but now I just get bored. I have discovered endurance running with sprints and inclines is the most effective way and you burn more calories! I start at my 5 mph base pace for 2 minutes to warm up, next I do 1 minute sprints starting at 7 mph with 1 minute breaks in between each, with my last sprint at 8.5 mph. Then I cool down for another minute or so and then I start inclines. I bring my speed back to my base pace at 5.0 mph and raise my incline to 4.0. I increase my incline 2.0 every thirty-seconds and decrease my speed by 0.5 until I reach the top at a 10.0 incline. After that I bring the incline up to 12.0 and decrease my speed to 3.3 mph. I turn around on the treadmill and run backwards for thirty-seconds three times with a 30 second break in between each set. Now its time to run back down. I decrease my incline by 2.0 and increase my speed by 0.5 mph until I am back to a 4.0 incline at 5.0 mph. To finish I sprint for another minute at 9.0 mph! All of this takes under 20 minutes and you burn so many more calories than running at a constant speed.
Legs...
Depending on how my body is feeling and how much time I have I will do the stair master after the treadmill for about 15 minutes. I do endurance work on it too! I alternate between slower and faster speeds for a minute each starting at 5.0 and ending at 15.0. On the slower speeds I skip stairs and extend the leg that isn't stepping straight behind. On the faster speeds I try to get in as many steps in each minute staying at the top of the stairs. Once I reach 8.0 I will turn sideways and cross the bottom leg over the top I do this to the left and right sides. Next I grab my heaviest resistance band and do squats with a 24 pound bar. I do hip abduction with the band around my ankles to my right and left leg and then move the band to above my knees to do more squats. I turn out my legs and go up on my toes with my ankles together to work the inner thighs. If I'm doing a longer workout I will then use the various leg machines such as: the leg abduction machine, leg press machine, leg extension machine etc. I recommend doing at least 30 reps without stopping and doing at least 2 sets of reps.
Arms...
I grab the 24 pound bar I used earlier with legs and do bicep curls and chest rows. I also grab 10 pound free weights to do the rest of my arm workout. With the free weights I do more bicep curls, shoulder presses, forward dumbbell raises, tricep extensions, standing chest fly's, tricep kickbacks and alternating dumbbell lateral raises. Each of these exercises I do at least 30 reps without stopping and then do 30 seconds or pulses.
Abs...
I start on the Roman Chair machine facing upwards and do crunches for at least 20 reps for 2 sets. I then do 20 more reps but add a twist alternating each side. Next I turn over to work my back muscles and do 2 sets of 20 reps. I then move to the back extension machine and grab a 20 pound medicine ball. I do 20 reps straight to continue working my back and then to work my abdominals I turn on either side and do 2 sets of 20 reps with 30 seconds of pulsing. Next, I use the Power Tower to work my upper abs by lifting my legs to waist height for at least 15 reps without stopping. I hold my legs out straight from my waist and pulse for at least 10 reps. I then grab a mat and do planks and more crunches. I hold a fore-arm plank 30 seconds and then hold a side forearm plank for 30 seconds on each side.
After all that I call it a day! I make sure to stretch really well especially my legs after all that running!
I'm a huge believer and fan of the pilates reformer! I love to take classes at the Pilates Barre in Dallas! It's a 50 minute class that tones and sculpts your entire body!
Owned by the Pilates Barre the Tread Barre is one of the most challenging workout classes in my opinion! It's 50 minutes of half treadmill work and half floor work either consisting or leg, arm or ab workouts. Also the pilates chair may be used to work your arms or abs.
Rise Nation is a 30-minute high-intensity interval training (HIIT) workout developed by training and movement expert, Jason Walsh. Successfully launched in Los Angeles, this total body workout has expanded to studios in Miami, Cleveland, and here in Dallas. Used by stars like Jennifer Aniston, Ashley Green, and Hilary Duff, Rise Nation has the best workout classes Dallas has to offer, utilizing the VersaClimber machine (a cardio machine that simulates vertical climbing) for a serious sweat. Unlike your ordinary gym, Rise Nation provides not just a full body workout in a short amount of time, but also a community of climbers, committed to fitness.
This is defiantly a challenging workout, it's only 30 minutes long, so you don't take breaks. You stay on the machine for the entire time while adjusting between different speeds and paces. There is fun music playing that you are supposed to keep to the beat of (like a spin class). It was hard to be motivated by myself, but I would go back with friends!
Another one of my new favorite workout studios is the Sculpt House! They were started in Atlanta and now have a studio in Dallas! The classes are fifty minutes and use 2 different pieces of equipment. Half of the time you are on the Woodway Curved Treadmill and the other half you are on the Megaformer. The classes are either geared toward strength or cardio. There are classes that focus on your upper body or lower body, total body or your core. The first class I did was the cardio 360 class so it was 25 minutes on the treadmill and 25 minutes on the Megaformer. I loved it! I started on the treadmill, but you can pick what machine you want to start on. The instructor that taught the class was really good at explaining and walking you through the class! I can't wait for my next class!
Another one of my favorite new studios I've discovered is Barry's Bootcamp. Located in West Village in Uptown Dallas it is a hit! They have locations all over the world and all over the U.S. Started by a Los Angeles based instructor Barry Jay it is a half cardio half strengthening workout. The class is split up into four intervals alternating between a treadmill and various exercises on the floor using weights. This is very similar to the Tread Barre owned by Pilates Barre, but the overall experience is more upbeat and fun! The room is dark with colored lights and upbeat pop, rap music plays throughout. The instructor teaches the people running and the people on the floor all at once while ensuring everyone understands. I have done one class and absolutely loved it!
I have found my new favorite reformer Pilates studio! BEYOND! I have known of the place for awhile now, because there is a studio in my neighborhood and I finally had the opportunity to try a class! They use a traditional pilates reformer aka "the bed." They have a variety of studios that have different classes that involve the curved Woodway Treadmills and mini trampolines. I have only tried the Pilates class that just uses the bed at this point, but would love to try their other classes. I feel my muscles working and getting stronger in every move (especially abs).The instructors are fun, there is good music, and the overall atmosphere of the studio is really nice!
Another Pilates studio that is all barre, so does not use the reformer is Exhale! It is known for being an amazing spa in Dallas, but also offers amazing classes, such as pilates barre, cardio and yoga. People of all ages and abilities participate and it is an all strengthening workout. I have gone to one class and really enjoyed it. The instructor demonstrates each exercise thoroughly and then will come adjust you to ensure your form is perfect! I was definitely very sore after my first pilates barre class and stretching never felt so good! I can't wait to go back! In the class you target certain muscle groups and use lighter weights to really target the muscles with a lot of reps. You use a ballet barre for balance on occasions and a band to assist with stretching. And of course a basic yoga mat to lie down and stand on.
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