Erin's Life Bites

Fit & Fab Boot Camp Workout

Happy Wednesday! I always think of Wednesday as the ‘springboard’ day of the week, because doesn’t it feel like the second it passes Sunday is here already? I dunno, maybe that’s just me, but lately, life is just going by so quickly.

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I was sick for about six weeks, and during that time I couldn’t workout much, and it was making me so down in the dumps. I have such a hard time when I think back to the long periods in my life when I didn’t exercise regularly (even just moving my arms!) — no wonder I turned to other things to try and make myself feel human.

It is always so humbling when I’m getting back into the swing of exercising after many weeks of not having the ability to do so. I think of this whenever I think of people getting started with fitness — maybe for the first time in their life. Exercise doesn’t have to be complicated — in fact, it isn’t — the best advice I can ever give about getting into shape or coming out of a fitness ‘slump’ is to find something you like and take it one workout at a time.

Overcoming a fitness slump? Get back on track by trying this Fit and Fab Boot Camp Workout! #bootcamp #fitfam #wednesdayworkout #HIIT Click To Tweet

I like to recondition myself by circuit and boot camp workouts. I love the endorphin rush I get after I’ve kicked ass for 45-60 minutes of challenging my body to move and build strength. It’s such a great rush.

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So, check out this fit & fab boot camp workout I put together to incorporate into my schedule this week. Time may be flying by IRL but it absolutely will during this fast-paced set of circuits. You can even do this workout outside if you bring along a pair of dumbbells when you hit the park. Save and share this on Pinterest and give it a try!

Let me know if you try it or what your favourite workouts for getting back on track are! Let’s connect!

25-Minute HIIT Cycling Workout + Playlist

If you used to follow my old blog, BeetsPerMinute, you know that back home in the States I used to be a Spinning instructor.

I need to be one again – I do miss it so.

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I often receive requests for fun workouts and playlists and recently I’ve had several requests for HIIT cycle routines, which happen to be some of my favourite workouts to create and do, so I’m always happy to share them.

Life is crazy, and not everybody has 60-90 minutes to put into their workouts.  It doesn’t make you a failure or unmotivated either – and if anybody tells you that, they are dead wrong. If you see a theme with (most) of my workouts it’s that they are quick, fun and effective.

If you’re like me, you have days (maybe multiple) when you just don’t feel like doing exercise – especially in the winter.  And this is entirely okay.  Do not beat yourself up for not feeling it some days and sitting out your workout.  It’s not a morality thing, it’s self-care, and it’s 100% up to you how and when you move your body.

You don’t need to spend your entire day to get a fun, sweaty, and effective workout that you can be proud of.  Believe me; every little bit helps and if you’re not doing your workouts for you, then who?

I still remember the first Spinning class I ever attended; one of my best friends was the instructor, and after literal months of twisting my arm, I finally agreed to participate.

I didn’t have the shoes, so my foot came loose.  Repeatedly.  My ass was killing me from the seat.  I couldn’t walk.  I wasn’t smitten with the idea of going back, but my friend assured me that you have to give it a few classes before you make your final judgment.

Try this 25-Minute HIIT Cycling Workout + Playlist #fitness #HIIT #Cardio Click To Tweet

As a fitness professional, who also went on to become a Spinning instructor, I would always tell newbies that they need to give it the three class try.  Most of them would and fell in love with indoor cycling too.

One of the things that make indoor cycling workouts so much fun is the music.  Nothing will make you more motivated and pumped to push yourself than hearing a high energy song.

25-Minute HIIT Cycling Workout + Playlist

So, if you’re looking for a fun and quick HIIT cycling workout and playlist, pin this one and save it for your next workout.

Do you love Spinning or indoor cycling workouts? What’s your favourite workout song?

3-Move Jump Rope Circuit Workout

I don’t know about you, but when I was a young girl, one of my favorite things to do was jump rope.

I loved to make up songs with my friends as we would skip along without a care in the world.

Ah, good old fashioned nostalgia!   School year items seemed to come and go quickly, but the jump rope never seemed to go out of style.

Fast forward about 25 years, and I still can’t resist a good go with my jump rope because not only is it fun but it is also an excellent way to get in a quick and effective workout!

The jump rope is a strengthening and conditioning exercise.  You don’t need to get fancy or as intense as Rocky Balboa to get the most out of a jump rope workout, either.

All you need is a jump rope (long enough for your depending on your height), a suitable surface for jumping, and a timer app for your phone (or an egg timer, because nostalgia) and you’ll be all set to start jumping yourself into a sweat fest!

Jumping rope does take some coordination, so pace yourself if you tend to be on the less coordinated side, like yours truly!

For beginners, all of the moves in this workout can be performed without the use of a jump ropeby holding an imaginary rope in your hands and moving along until you can build up you perfect your timing and form.

Using a jump rope not only helps your to improve your fitness level but it also strengthens your rhythm and coordination.

3-Move Jump Rope Circuit Workout

This workout is only three moves.  That’s right, three!  

To complete this workout, you will perform each of these moves in succession for 30 seconds each for a total of four rounds (resting for one minute between rounds).

Warm up:

Single Hop Skips:

  • With the rope behind your ankles,  begin to turn it, bringing it above your head and forward, down the front of the body.
  • As the rope comes down to the feet, skip over it with a single hop using both feet.
  • Continue for 30 seconds.

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Double Hop Skips:  

  • With the rope behind your ankles,  begin to turn it, bringing it above your head and forward, down the front of the body.
  • As the rope comes down to the feet, skip over it with a double hop.  To double hop, jump with both feet together once and another bounce while the rope is over your head.
  • Continue for 30 seconds.

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High Knee Skip:

  • Driving your knee up, kick your lower leg out in front of you and then extend your working hip to pull the leg down in a powerful foot strike.
  • As the rope comes down to the feet, drive one knee up and kick your lower leg out in front as you bring the rope back overhead.
  • Continue for 30 seconds

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Remember that like anything practice not only makes your stronger but it helps you to improve your overall performance.

If you’re looking to improve other aspects of your fitness level (coordination, balance, etc.), the jump rope will become your best friend.

As well, the jump rope can be an incredibly fun piece of equipment to workout with as there are many variations of exercises you can build up to over time.

I recommend adding one-two days of jump roping for 8-10 minutes per session for maximum results.

Using a jump rope not only helps your to improve your fitness level but it also strengthens your rhythm and coordination. #funworkouts #fitness #hiit Click To Tweet

Do you incorporate jump rope workouts into your weekly fitness routine?

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