Eat your heart out, Jane Fonda

DOUBLE TROUBLE - Duo blog from Ben & Megan
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From Megan!

I love saving money.

I do.

I cannot remember the last time I bought an article of clothing that either wasn't on sale, or wasn't second hand. My mom raised me to be a frugal gal, and as such, I've learned how to get fit on a dime.

Today, I'm posting a few of my favorite at home workouts, as well as links to places you can utilize to build new ones.

The biggest enemy in at home fitness...

 ACCOUNTABILITY. 

When you have a class to go to, or a personal trainer you're meeting, or money you've invested in a gym, you're more likely to go. So when you're working out by yourself at home, holding yourself accountable becomes the biggest challenge.

We can help with that!

Let us help you!

For the rest of May, we are offering a 2 for 1 for our goal coaching sessions!

For $15 you get 2 - 20 minute phone sessions with us to map out a plan for your wellness goals, and hold you accountable to them! You are WAY more likely to stick to your goals if you have someone holding you to the commitment you want to make.

So check out these work outs, and send us a message so we can help you make the most of them.

Workout 1 - ALL BODY WEIGHT (12 minute)
(Inspired by my fav online fitness channel: Fitness Blender)
Get a circuit timer app on your phone (I use Seconds Pro)

Set the following:
12 rounds of 50 Seconds on, 10 seconds rest
This workout = 3 sets of 4 exercises

High Knees - 50 seconds (10 second rest)
Side Plank Burpees - 50 seconds (10 second rest)
Hand Release Tricep Pushups - 50 seconds (10 second rest)
Single Leg V-Ups - 50 seconds (10 second rest)

Workout 2 - LIL MO CARDIO (30 minutes)
(Inspired by a workout I did on Aaptiv)
Get a circuit timer app on your phone (I use Seconds Pro)
You will need a Treadmill for this

Set the following:
6 rounds of 3 minutes on, 2 minutes off
This workout = 6 sets of running and conditioning exercises

3 minutes - Pace around 5.2 (solid jog), incline of 1.0
2  minutes - Sumo Squats
3 minutes - Pace around 5.6 (faster job) incline of 1.5
2 minutes - Calf raises
3 minutes - Pace around 6.0 (solid run) inclune of 1.5
2 minutes - Tricep Pushups
3 minutes - Pace around 5.5 (slower run) incline of 3.0
2 minutes - Side Plank Switches
3 minutes - Pace around 6.0 (solid run) incline of 2.0
2 minutes - Sit ups
3 minutes - Pace around 5.5 (slower run) incline of 4.0
2 minutes - Plank

Cash out with 1 minute at 7.0 pace 1.0 incline

Workout 3 -  Just a Quicky
No Timer Needed - should only take about 10-15 minutes
(Inspired by a workout I found on Pinterest)
You will need a jump rope

100 single under
15 Pushups (your choice)
100 single under
15 Sit ups
100 single under
15 Lunges (30 total, 15 each side)

This is great to tack onto a Weight Lifting day, so that you can have a little bit of cardio as well.

And here's a video of me doing this workout!

There's tons of resources out there on doing at home workouts, but they can be a bit overwhelming and confusing at times.

If you want some guidance or are ready to build a game plan for long term success, it's time to set up a session with myself or Ben!

- Megan
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From Ben!

Hey all! Ben here! I got a home workout for you, as well! 

This is a 20 seconds on, 10 seconds off, timed workout, doing each exercise 8 times!
You should be good and sweaty by the end of it. 
Here's what I got for ya:

Demonstration Video:

• Air squats: Heels into the floor, chest and head up, exhale coming up. Make them explosive on the drive up! 
• Walk-out + shoulder taps + push up: Legs fully extended, bend at the waist, walking the hands out to a plank. With legs at a wide spread, take the right hand to the left shoulder, then the left hand to the right shoulder twice each. Then, with your elbows in and pointing straight back, lower yourself to the ground and push back up. Then slowly walk your hands to you legs, rolling up slowly! Boom! 
• Bicep curls w/resistance band: Feet shoulder width apart, standing on the middle of the strap, elbows at the waist, curl each arm once and then both arms together. Try your best to isolate the bicep muscles. 
• Flys: Feet together, knees slightly bent, chest leaned forward, take both handles and extend them to your side, trying to make your shoulder blades touch! 
• Knees-to-elbows: In a plank position, take the right knee to the left elbow, then the right knee to the left elbow! 
• Forward lunges: Raise your arms up overhead to help with your core! Feet together, take a big step forward, letting your back knee lightly touch the ground. Make sure your front knee doesn't pass over you front ankle! 
• Scullers: Balancing on your tailbone and your legs either slightly raised off the ground and placed on the ground, lean back, extending your legs and engaging your abdominals, then lean forward, flexing your feet, and bending/tucking your knees to your chest! Take it slow!

That's it! Remember to breath, and recover properly with some protein! Here's a link for the powder I use, which is low in sugar and high in whey:

Even if you only get in 20 minutes a day, it'll make a world of difference! Let us know if you have any questions!

-Ben