Thursday, August 20, 2009

Quick & Easy Work Out Routine

Working out can be such a hassle, and for some, they take it a bit too far. The key to a good work out is to not overdo it so much that you dread ever doing it again. Working out should make you feel good, not dead tired.

Here is a quick workout I do about 3 times a week. It's a very simple routine and doesn't require for you to leave your house.

For my workout routine, Jerrid has me use 3 pound dumbell weights...one in each hand. If you don't have dumbells and don't want to spend any money, you can use soup cans that are laying around the house. This is what Tocara (former ANTM hopeful now BET personality) insists on using in her workout videos...she incorporated items that you can find laying around your house so that you don't have any excuses!

If you want to add cardio to really burn that fat off quickly (i.e. - riding bike, running, eliptical machine - anything to get your heart pumping) and extra calorie burning exercises into your routine...just add 15 minute cardio sessions into your workout. One 15 minute cardio session to warm up before and one 15 minute session after to cool down. It is not necessary to do hours of cardio...unless you are training for a marathon or enjoy it.

Light weight workouts help you tone your muscles, which in turn help to burn fat. Most people have a sever misconception to working out...they assume just running on the treadmill for hours will help them lose weight, but they don't understand that method is the hard way. Using light weights is the easy and healthy way! You won't become deathly thin, you will tone up, lose fat, gain beautiful muscle, and feel healthier.

When using these exercises, it's good to do them in sets of a certain number. Usually I do them in 3 sets of 5. I rotate exercises, meaning that I do them in a cycle, and not doing the same exercise back to back. I will do one set of shoulder press, move on to the next exercise and then I am finished, I will begin the cycle all over again, until I have done the 3 sets.

Here are some simple exercises Jerrid has me do:

ARMS

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Shoulder press : Using a light weight, start your arms at your sides and raise them to a full extend.
3 sets of 5


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Lateral Raises : Starting at your side with a light weight in hand, raise your arms outwards shoulder height.
3 sets of 5


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Tricep Extensions: Bending forward a bit and keeping your arm bend at a degree paralell to the ground, straighten out your arm to an extension.

3 sets of 5


LEGS

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In addition to lunges...add squats to the routine. Squats help work out your entire body since you are incorporating so many muscle groups! The only reason I did not add a photo of me showing an example of a squat is because the picture looked ridiculous...lol.

Squats : 3 sets of 6


ABS

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Putting both dumbells in one hand for increased resistance, lean over to one side, feeling a stretch in your side abdominal muscles, fles your side to raise your body back to center.

3 sets of 10 each side


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Toe Touches : With legs lifted into the air and straight, raise your upper body and touch your toes.
3 sets of 15


Bicycles: On your back while on the ground, alternate touching your knee to the opposite elbow as if you are pedaling an imaginary bicycle.

3 sets of 25

I hope you find these exercises helpful! I have been doing these quick and easy exercises for some time now, and have seen results! I also have added some leg lifts before bed time...simple pialtes leg lifts, doing 20 each leg - lifting my leg straight up, and lifting my leg up sideways while laying on one side. I have seen my body tone up, and feel great post baby! I don't wear myself out, and I don't need to pay a huge amount of money for a gym membership.

I will add some more exercises and I will also give you example
of the leg lifts and other aerobic and pilate type exercises I like to do!


I am also adding a post for nutrition and diet soon.

As a former collegiate athlete, and an athlete who has aspired in becoming a professional, I have heard it all...I just want to share what works for me, with you!

xoxo,
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33 comments:

  1. Fitness Magazine's Next Top Model!!! Yaaay finally a reason to wear those hot pink tights!!! Looking gorge as always babe!

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  2. Those look simple enough to do. Thanks for sharing.

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  3. You look so fab!
    Thanks for the tips hun!

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  4. thanks for sharing. i wanna get started now on exercise now

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  5. Thank you so much for sharing these exercises! You look fabulous post baby!!!

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  6. Thanks for the tips... even your workout clothes is cute!

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  7. thank you for this! it was really helpful as I usually just go on the treadmill or jump rope, I have a hard time figuring out other things I can do :)

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  8. thx for sharing and great pictorial on it!

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  9. Pumps&strollersAugust 21, 2009 at 2:08 AM

    I love that picture in the background. I just got finished doing the exercise and i feel great. Thanks hun!!

    i am so interested in seeing the set up of your home. I see that you have good taste and i wanted to see how you decorated your home or the layout. Thanks a bunch

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  10. Ok I can do those each day...this will work better for me than just doing a hrs on the trendmill! Thanks for sharing!

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  11. i'm going to try these. thanks for the post!

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  12. Thank you so much for these sweetie!!<33

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  13. ooh that's sexy . thanks for sharing you are so cool!!

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  14. This is awesome Katrina! I'll definitely be utilizing some of your tips. Love the new page look!!

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  15. These workouts are certainly do-able and effective. I took weightlifting class and done most of these. Props to Jerrid for the workout.

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  16. Those are pretty simple I had to do them in Gym class last year!

    http://www.hottheels.blogspot.com

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  17. Thank you so so so much for posting this! I've been waiting for this! I'm definetely going to try this out!

    How long does it take to get results if I do everything like you said?

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  18. You know, u should do a Fit In Your Jeans by Friday kind of thing and whoever wins gets prezzies! :- ), or a mention in the blog lol

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  19. Have been reading your blog here and now for a while but will def visit more often for the fitness posts. I like make-up but I LOVE reading up on health and fitness!

    Gracias :)

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  20. DAMN YOU!!!!! Trying to make it all cheap & easy!!!!!! *opens pantry & looks for soup cans*
    I will try these! I need more upper body strength if I wanna be a home "fitness pole" champ!!! I took one class and it knocked me on my butt!
    XoXo

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  21. This is awesome, thanks for sharing love!!

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  22. Thank you so much for sharing your routine! I trust you out of anyone else out there ; )

    <3 you hot momma!

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  23. Thanks for posting this up! I've been wanting to get into shape but didn't know exactly how! I was so desperate I was about to go fork out on a gym membership but now I don't have to! Thanks so much Katrina for posting these up this is very helpful :]

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  24. Hey Katrina, this is a really good post. Ive done these 2 days in a row and i already feel the difference. I was wondering since you said you were very athletic in college if you could do some exercise myth busters. Because i never could figure out if you should exercise before or after you eat, or during what time of the day. I would REALLY appreciate it if you didnt mind doing that :- )

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  25. This is very helpful, I look forward to reading more of your work out tips!

    Thanks

    AKESweetie

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  26. these are such great tips! <3
    thanks katrina! <3
    i'm gona try these tonight :)

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  27. awesome post! you kept it simple, but really informative as well, made me feel like working out now... :P im looking forward to your next post

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  28. I love it! I'm gonna do it right now :P no more... naaah I can do that tomorrow right??

    xo

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  29. thanks katrina!! good post

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  30. I don't care what any of you guys say...I LOOK LIKE A DORK! hahaha

    I'm glad you find these helpful! They really are a great way to tone up and quickly! I'm loving it, so quick and easy! THANK YOU JERRID!!!

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  31. Hehe, great work out pics and you look uber hot too! can i say milf?

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  32. woo!! I'm going to have my sis read out these sets while I do them!! Thank u!

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Thank you for your comments. They are greatly appreciated!