Sarah Joseph M.S., CSCS

Workout Blog

So you want to tone your bum?

Posted by Sarah on June 20, 2011 at 5:05 PM Comments comments (0)

Yesterday I was feeling pretty tired and I admit I kept putting off my workout even though I knew I was going to make the hard decision to do it anyway in the end. So instead of making up a new workout from scratch. I looked through my workout journal (another reason why it's important for all of us to have one) and i decided to do something quick. I wasn't looking to do something too intense but man, I definitely ended up pushing myself super hard and today my bum is killing me. 

Set your interval timer for 10 seconds rest 50 seconds maximal intensity 12 rounds

- Jump Lunges

star crunch

- Jump Lunges

santana push up and leg lift

- Jump Lunges

reverse push up or row

- Jump Lunges

one leg leg lift

- Jump Lunges

one leg dead lift with weight or add a hop

- Jump Lunges

one leg dead lift with weight or add a hop


This is only 12 minutes long and it will go by so fast! this can be your entire workout for the day if you just give your honest full effort!! 

Super Sore

Posted by Sarah on June 15, 2011 at 10:20 AM Comments comments (0)

Hi exercisers, 

I hope everyone is having a lovely day. Finally there is sunshine outside and I'm looking forward to doing my workout today on the deck. 

I'm looking for some feedback on the website and with the articles that I've started writing. I thought that the articles would be the best way for me to give you focused well articulated health and fitness info rather than me being all scatterbrained as some of my posts can be. Would you like if I posted video explainations of exercises so you can see what some of the weirdly titled exercises are? Let me know in the comments below. Also let me know if you have any questions or if there are any topics in particular that you'd like to hear about. 

Here is your workout today...

http://www.youtube.com/watch?v=vR5BF3FnQ1c&feature=feedu

4 minutes of high knees jumping rope- 10 seconds rest 20 seconds work 8 rounds on your interval timer, if you don't have a jump rope, just do high knees

20 knee raises- use either your dip stations or if you can hang from something, or whatever else you usually do knee raises from

always remember

1. push as hard as you can, ask yourself could I push harder? could i do 5 more reps?

2. listen to your body. This is a great workout for if you're feeling sort of out of it and sore because it is short but if you are feeling incapacitated sore or sick then do not work out. Your body makes the adaptations to exercise during your rest time and over training will NOT help you reach your goals.


Goood luck. Let me know how you liked it.