Anonymous asked: hey! so I was wondering, typically when do both a strength and cardio workout together, which would you recommend doing first and which second. e.g., cardio first followed by strength workout, or the other way around? thanks!

For me personally, I tend to do light cardio and then strength because I like to warm up my muscles with the cardio before jumping straight into strength exercises.

However, I’ve heard that either way is ok, but a lot of trainers prefer splitting the days up and doing cardio one and then strength another. But if you do want to do both on one day, I would recommend trying both versions and seeing which works best for you since everyone’s body is different!

7:09 pm  •  3 February 2013

Pure cardio. Sweat sweat sweat. I’m still glistening!

I took more breaks than I would have liked to but that just leaves a lot of room for improvement. Going to drink a small protein shake (chocolate protein powder, frozen strawberries, and almond milk) and then take a nice longggg shower.

Here’s the LINK.

9:17 am  •  28 October 2012  •  3 notes

9:57 am  •  12 September 2012  •  5 notes

September Challenge: Throw a walking challenge into your week every couple of days (or every day)! Spice up your daily routine a little.

Walking challenges will be changed weekly, so follow me (athinnerslice.tumblr.com) for the updated workouts.

9:48 am  •  29 August 2012  •  7 notes

12:26 pm  •  7 August 2012  •  39 notes

Warm-up:

1:00 Jumping Jacks
:30 Arm Swings (each side)
1:00 jump rope

Workout:

2:00 plank
1:00 side-to-side jumps
1:00 boat pose
1:00 mountain climbers
1:30 plank
1:00 high knees
1:00 russian twists
1:00 arm punches in squat position
1:00 plank
1:00 star jumps (start in squat, jumps with arms and legs out, land in squat)
1:00 reverse crunches
1:00 split lunge jumps
:30 plank

Warm-down:

Stretch: hamstrings, arms, quads

8:36 am  •  24 July 2012  •  16 notes

*NOTE: these workouts are NOT written by me, they are ones that I have been doing recently with a group

Warmup:

• 2 laps jogging (.5 mi)
• kettle bell circuit X 3
  (pass the KB around your body staying straight x 10 each direction)
  (figure 8’s: passing the KB between your legs in a figure 8 pattern while in a squat x 10 each direction)
  (halos: hold the KB upside down at face level and rotate it around your head x 10 each direction)
  (goblet squats x 10)
  (one arm KB swing x 5 with each arm)

Circuit:5 rounds

• 20 KB swings (or one arm KB swings x 10 each side)
• 10 Box Jumps
• 1 min rest
  
  

Mini Workout:

• pull-ups until failure (2 sets)

7:55 am  •  12 July 2012

*NOTE: these workouts are NOT written by me, they are ones that I have been doing recently with a group

Warm-up:

2 laps jogging (.5 mi total)
(20 jumping jacks, 10 push-ups, 15 squats) X 3

Workout: The 12 Days of Cross-fit

1 Lap (.25 mile)
2 Thrusters (with bar [plus weights if wanted], squat down and then thrust the bar into the air)
3 Push-press (like thrusters but with only a half squat to push the bar up)
4 Kettle-bell swings
5 Pull-ups
6 Push-ups
7 Wall-balls
8 Box jumps
9 Sit-ups
10 Jump-rope (2 count, so technically like 20 jumps)
11 Squat jumps
12 Double-unders (high knee jumps)

**So, the workout is like the song 12 days of Christmas, you start with 1 lap, then 2 thrusters and 1 lap, then 3 push-press, 2 thrusters, 1 lap, until you make it through the 12th round.

Questions? Feel free to ask or comment (:

9:36 am  •  11 July 2012  •  2 notes

*NOTE: these workouts are NOT written by me, they are ones that I have been doing recently with a group

WARM-UP:

5 min jog

20 jumping jacks
10 push-ups
15 squats
REPEAT x 3

WORKOUT:

You have 2 sides with 50m in between. One side has equipment and the other side is body weight exercises. You do 1 station then run to the other side and do a station there and then run back and repeat for 30 min. Go through all the stations once before you start repeating.

BODY WEIGHT EXERCISES: REPS x 50 (do the exercises in any order)

Rope Swing (explained in previous post)
Jump Rope
Box Jumps
Push-ups
Sit-ups

WEIGHTED EXERCISES: REPS x 25 (again, in any order you choose)

Push-press
Push-press with squat in between
Wall-balls
Kettle-bell swings

QUESTIONS? Feel free to ask!

8:46 pm  •  3 July 2012  •  3 notes

WARMUP: Quarter Turn Jumping Jacks (8,8,8,8,7,7,7,7,6…etc jumping a quarter turn after each set)

1:00 burpees

1:00 running in place

1:00 squat jumps

1:00 jumping jacks

1:00 spilt lunge jumps

1:00 step-up (on a chair or something  similar)

1:00 russian twists

1:00 jump rope (or jump rope motion)

1:00 double crunches (lift shoulders and hips so you’re doing a full body crunch)

1:00 skipping

STRETCH

9:29 am  •  3 July 2012  •  5 notes

2 min jumping jacks

5 sun salutations (try and jump back into the plank and from down dog to standing *more ashtanga style*)

2 min Bear Crawl

5 sun salutations

2 min burpees

5 sun salutations

2 min squat/tuck jumps

5 sun salutations

2 min straight arm plank to forearm plank

5 sun salutations

*TIP: Really breathe through the sun salutations and, if you need to rest, take a child’s pose

11:28 am  •  30 June 2012  •  1 note

*NOTE: these workouts are NOT written by me, they are ones that I have been doing recently with a group

Warm-up:

0.5 mi jog/run
5 min stretch (focus on joints like neck, shoulders, hips, knees, ankles, etc)

Workout:

*There are 3 rounds to this
Round 1: 5 reps each exercise (unless otherwise stated)
Round 2: 10 reps
Round 3: 15 reps

~60m bear crawl
tricep pushup
~90m walking lunges
4 count mountain climbers (2 mountain climbers with each leg makes up 1 rep)
60m bear crawl
4 count flutter kicks (again, 2 flutter kicks with each leg makes up 1 rep)
90m walking lunges
box jumps (or high knee tuck jumps if you don’t have a box!)
End Round

TIPS: 90m walking lunges is approximately 80 lunges for me (40 each side) if you don’t know how far 90m is
If you don’t want to do the full workout, see how much you can do in a set time, say 20 min!

10:00 am  •  29 June 2012

*NOTE: these workouts are NOT written by me, they are ones that I have been doing recently with a group

Warm-up:

.5 mile jog
stretch for 5 min
(10 tricep push-ups, 10 squats facing the wall, 10 ab leg lifts) x 3

Workout:

**Do as many rounds as possible in 20 minutes

Run about 200m
15 full burpees (with push-up!)
Run to start
10 kettle-bell swings

*Harder than it looks. I completed 7 rounds in the 20 min.

8:51 am  •  28 June 2012

*NOTE: these workouts are NOT written by me, they are ones that I have been doing recently with a group

Warm-up:

5 min run

(20 jumping jacks, 20 squats) x 3

Filthy Fifty:Fifty reps of every exercise!

Pull-ups x 50 
(slightly easier version: if your pull-up bar is near a wall place your feet on the wall but keep your body in a plank position and do pull-ups from there)

Push-ups x 50

Sit-ups x 50
(all the way up!)

Jump rope x 50

Kettle-bell Swings x 50

Wall-balls x 50
(throw a medicine ball up as high as you can, start in a squat and catch the ball in a squat)

Box Jumps x 50

Push-press x 50
(with a bar bell or some type of weight, lift it to chest height then thrust your arms up straight)

Rope Swing x 50
(if you have a heavy rope, loop it around something so you have both ends in your hands and throw the ropes forward like you’re using the reigns of a horse (make sense?). If you don’t have a heavy rope, I would recommend doing a shoulder press with dumbbells or something shoulder/arm related)

Double Unders x 50
(high knee tuck jumps)

Bear Crawl for about 5 minutes
(Alternative: 60 walking lunges)

TIP: When I was exhausted, I would turn the sets of 50 into 5 sets of 10 or something similar.

8:16 am  •  27 June 2012  •  1 note

Find a playground!

Warm-up: Go through the entire playground 3-5 times depending on how long it is. TIP: Time yourself each time and try to go faster than the round you did before

40 Incline Push-ups (against a slide or post)

30 Tricep Bench Dips

EXTRA: If there is a pole, try climb it a couple of times!

Run around the playground x2

30 Box/Step Jumps

20 Raised Squats (each side)

15 Swing Lunges (each side)

Run around the playground x2

20 Hanging Knee Tucks (hold onto monkey bars and tuck knees to chest)

1:30 Incline Plank (on a slide)

Swing for 5-10 minutes

REPEAT AS WANTED!

9:40 am  •  19 June 2012  •  2 notes