Sarah Joseph M.S., CSCS

Workout Blog

Cardio Kettlebell Workout

Posted by Sarah on September 20, 2013 at 9:35 PM Comments comments (0)

Set your timer for 15 seconds of rest and 40-50 seconds of work and `13 roundssssss. Have at it. 

 

  1. One arm kettlebell swings
  2. jump rope or march
  3. one arm kettlebell swings
  4. jumping jacks
  5. high pull with kettlebell
  6. box jumps
  7. 2 arm kettlebell swings
  8. jump rope or march
  9. kettlebell clean and jerk right
  10. jumping jacks
  11. kettlebell clean and jerk left
  12. box jumps
  13. 2 arm kettlebell swing


Backyard 20 Minute Total Body Workout

Posted by Sarah on August 17, 2013 at 11:55 AM Comments comments (0)
Set your interval timer for 10 seconds of rest and 50 seconds of work for 20 rounds!!!

  • Squat front raise, stand lateral leg and arm raise
  • lunge with butt lift
  • leg lower chest flies 
  • Squat with kick and shoulder press- make sure you are putting more pressure on the supporting leg as you lift up
  • Bicycle Crunches
Click Here to see what the exercises look like. 

Unique Cardio Workout

Posted by Sarah on June 2, 2013 at 9:50 AM Comments comments (0)
Don't forget to tailor these suggested weights etc, to your fitness level! 
See how many rounds of the following you can get done in 15, 20, or 30 minutes
OR
try to do 3 rounds for time. Don't forget to record your time so you know how fast you did it in. 
  1. Row (500 or 1000 meters)
  2. 20 Med Ball sit ups
  3. 50 - 75 high knee jump rope 
  4. 6 plank, under body pulls (40-65lb weight kb)
  5. 6 Burpee Combo- broad jump, jump tuck, squat thrust, turn around

http://youtu.be/uL3fMT4tfYc << To see what the exercises look like. 

NYWS: Compete with Yourself!

Posted by Sarah on March 29, 2013 at 9:35 PM Comments comments (0)

Seven. “Compete with yourself” http://www.youtube.com/watch?v=wqNR1QIflvs&feature=youtu.be

Part 1

15 seconds rest, 50 seconds work

9 Rounds (10 minutes)

  • side burpee
  • back lunge kick up, jump switch
  • Break dance pushup

Part 2

10 seconds rest, 50 seconds work

8 rounds (8 minutes)

  • starburst burpee
  • side hops
  • squat with uppercut
  • supergirl pushup

 

 

PIZZA ! and NYWS

Posted by Sarah on January 22, 2013 at 2:40 PM Comments comments (0)

Five. “Just do it”

Fast Forward to 8 minutes lol Unless you're looking forward to waste 17 minutes of your life.

Five. “Just do it”

http://www.youtube.com/watch?v=PYijY7r-j4g

Part 1

15 seconds rest, 50 seconds work

9 Rounds (10 minutes)

Manmakers- triceps p.u., rows, feet in, jump/ stand, overhead press

Low Burpee side hop- half burpee, hop to side

Pike Press P.U.

Part 2

10 seconds rest, 50 seconds work

8 rounds (8 minutes)

split squat jumps

frog leg sit ups

skaters

pushups w. superman

Rating of Perceived Exertion______________

 

PIZZA

http://www.kitchenminions.com/2011/09/buckwheat-pizza-dough.html

 

  • 2 1/4 teaspoon active dry yeast
  • 1 3/4 cups buckwheat flour, divided, plus some whole wheat flour for dusting
  • 3/4 cup warm water, divided
  • 1 teaspoon salt
  • 1/2 tablespoon olive oil

 

 

1. Stir together 2 1/4 tsp yeast, 1 Tbsp flour, and 1/4 cup warm water in a large bowl and set aside for 5 minutes.

2. Pour 1 1/4 c flour, 1/2 c water, 1 t salt, and 1/2 T oil into the bowl with the yeast and stir until smooth. Once the dough is smooth, stir in flour until the dough pulls away from the bowl but is still wet.

3. Knead the dough on a floured surface, lightly adding flour when the dough becomes too sticky. This takes 5-10 minutes.

4. Form the dough into a ball. Place it in a greased bowl and cover with a kitchen towel. Let the dough rise for about 1 1/4 hour or until doubled.

 

 

 

 

5. Preheat the oven to 500 deg F, lower the oven rack to the lower third of the oven and place a pizza stone on the rack. (If you don’t have a pizza stone, just preheat the oven).

 

6. After the dough is done rising, remove the dough from the bowl but do not punch down. Dust some flour over the dough and move to a parchment lined pizza peel or baking sheet without any sides. Stretch out dough evenly, spreading it as far as you can without tearing it.

 

7.Spread sauce over dough, leaving a 1-inch border, and sprinkle cheese over that.

 

8. Slide pizza and parchment onto pizza stone (or onto a baking sheet). Bake the pizza for about 13 minutes or until cheese is bubbling. Using peel, transfer pizza to a cutting board. Let the pizza cool for about 5 minutes.

 

Nutritionals (8 servings-dough only) Cal: 135, Fat: 2, Carb: 27, Fiber: 4, Protein: 5

 

 


 

NYWS. "It's Working!"

Posted by Sarah on January 13, 2013 at 9:40 AM Comments comments (0)

You made it to workout number 5! Whether you are a beginner or you've been exercising for years, these workouts are challenging. For some reason I found this one particularly challenging. I think it was because I was outside. The video doesn't say how many calories I burned and stuff so I'm just gonna upload it as a separate video and tell you here. 

All three parts of this workout took me about 20 minutes including rest inbetween the three parts

Zone 3: 12:15

Zone 2: 5:29

Zone 1: 3:05

That amount of time spent in each zone resulted in my burning 172 calories! Whoa. That's a lot for a short time. 22% of the calories were from fat, so I was definately in an anaerobic zone. 

Average heart rate was 155 and my max was 172


We're almost two weeks into the new year and this may be the time when your good intentions sort of wane. Don't let them. If your goal is to workout 5 days a week and you've done all four days but on day 5 you're just not feeling it, call up a friend who can help push you to do something, or just get up and start walking. Usually once you start, you'll feel good and just finish that workout. The challenge is just starting. Let me know if there is anyway I can help you with your struggles!

Four. “It’s Working”

Click Here to see what the exercises look like. http://www.youtube.com/watch?v=aXQuVKlDa5o

10 seconds rest, 20 seconds work

8 rounds (4 minutes)

  • lunge Kick up (R)
  • Lunge Kick up (L)

 

10 seconds rest, 15 seconds work

24 rounds (10 minutes)

  • scissor squat jumps
  • Sumo w/ cross jabs
  • standing knee to elbow
  • high knees
  • triceps P.U.
  • twisters

 

10 seconds rest, 20 seconds work

8 rounds (4 minutes)

  • fast feet

 

Rating of Perceived Exertion______________

 



NYWS. "Proud"

Posted by Sarah on January 5, 2013 at 11:45 PM Comments comments (0)

Hello everyone! SO glad you've made it to workout number three. 

Remember, if you are working out for the first time in a long time, give yourself about a day's rest between these workouts to start. Do something less intense in between the days that you are completing this NYWS (new year's workout series). 

Here is workout number three. My butt is sore today from doing this workout yesterday! PUSH YOURSELF.

 http://www.youtube.com/watch?v=ImY91hjfMcU

Three. “Proud”

25 seconds work, 15 seconds rest

24 Rounds (16 Minutes)

 

  • squat kick
  • pike P.U.
  • easier jump lunge
  • spider push up
  • alt. side upper cut
  • plank jacks

 

 

Rating of Perceived Exertion______________

 


New Years Workout Series. "Choose Happiness"

Posted by Sarah on January 1, 2013 at 3:45 PM Comments comments (0)

Two. “Choose Happiness”

http://www.youtube.com/watch?v=Xap45_cgbQs

10 seconds rest, 20 seconds work

8 rounds (4 minutes)

Alt. Lunge

Mountain Climber


 

10 seconds rest, 15 seconds work

24 rounds (10 minutes)

step/jump kick

Sumo w/ upper cut

plank dance

step/jump kick

Sumo w/ upper cut

plank dance

 

10 seconds rest, 20 seconds work

8 rounds (4 minutes)

fast feet

 

Rating of Perceived Exertion______________

 

New Year Workout Series. "The Jaw"

Posted by Sarah on December 28, 2012 at 10:00 PM Comments comments (0)

Hola,


So I'm sure that many of you have new years workout goals and hopefully this new workout series will help you in reaching those workout goals. The workouts will build on themselves, starting with less complicated exercises and progressively becoming more complex. The challenge of these workouts should all be the same though, aka push as hard as you can for the 15 to 25 minutes. 


If you are a beginner, or you haven't worked out for a little while, these workouts will help you progressively get accustomed to pushing yourself hard and build up your strength and cardiovascular endurance. 


Please let me know if you have any questions about any of the exercises or the program. You'll need an interval timer. Other than that, you'll just need your own body weight. I will make a video to go with each of the workouts. The interval timer that I recently downloaded is called HIIT Interval training.... There's a bunch out there, just find whatever is easiest for you to use. 

http://www.youtube.com/watch?v=s5FBRRemld0

One. “The Jaw”

25 seconds work, 15 seconds rest

24 Rounds (16 Minutes)

 

  • squats
  • push ups
  • JJ with punches
  • spider plank
  • alt. side speed bag
  • plank jump rows

 

 

Rating of Perceived Exertion______________

You can write your RPE down immediately following the workout to track the intensity/ how hard you pushed during each workout! It'll also give you some insight into what exercises cause you to have a higher RPE. Most people find exercises that cause a great deal of muscle tension to result in higher RPE numbers. http://www.topendsports.com/testing/rpe.htm

 


Upper Body Gun Show Workout (with video)

Posted by Sarah on October 28, 2012 at 12:35 AM Comments comments (0)

So the way I did this workout is a weird circuit, strength thing going on. Feel Free to Assign actual repetitions


3 Rounds of the Following (feel free to take a break during if you need to)

  • 1 minute Lat Pull down
  • 1 minute cable twist
  • 1 minute rest
  • 40 seconds sit ups
  • 10 seconds rest
3 Rounds of the Following
  • 1 minute renegade row push up
  • 20 seconds rest
  • 40 seconds right dumbell curl to press
  • 30 seconds rest
  • 40 seconds left leg dumbell curl to press
  • 45 seconds rest
3 rounds of the following
  • 30 seconds the arnold
  • 35 seconds rest
  • 30 seconds tricep dipps
  • 30 seconds rest
  • 30 seconds push ups with hands on ball
  • 30 seconds rest
  • 30 seconds curl bar row
  • 30 seconds rest