Sarah Joseph M.S., CSCS

Workout Blog

Fall 2012 Last Class Workout

Posted by Sarah on November 28, 2012 at 11:00 PM Comments comments (0)
Part 1
10 seconds rest, 30 seconds work, 8 rounds
crazy crab dance
high knees

Part 2
10 seconds rest, 30 seconds work, 16 rounds
squat jump (with 10 lb weight)
wood chopper (with 10 lb weight) --- or do your favorite exercise here!
star burpee
sit ups (pressing the 10 lb weight over head)

:D good luck on finals everyone!

try to get at least an intense 15 minute workout everyday during these busy times!

Coach SJ

The Scoop On HIIT

Posted by Sarah on October 7, 2012 at 9:45 PM Comments comments (2)

SO hopefully, you've heard of HIIT training by now. It's been around for ages but has recently become more popular with exercise programs such as P90X, Insanity, and various other independent projects by fitness celebrities. And there is a reason why this type of training has become popular in highly motivated individuals and why you should try it too. That's what I'll tell you about right now. You can google a list of reasons why you should try HIIT training but I'm going to try and give you some info that you might not find in these lists.

Beginners- Even beginners can try HIIT. THe point of it is to try and complete as many repetitions of a certain exercise as you personally can during a given time period. If you are a beginner and the exercise is particularly challenging, it is possible that you may only be able to complete one repetition. But that's totally okay! The important thing is that you write down your score and try to maybe do two repetitions next time so you continue to progress and increase your fitness. DO modifications, DON'T quit.

So let's take a look at what a couple studies are saying about HIIT.

Tremblay, Simoneau, & Bouchard , (1994)-

  • significant decrease in body fatness in a chronic study on apparently healthy sedentary individuals. 
  • the decrease in body fatness was nine times greater in the high intensity interval training group in comparison to the continuous training group  
  • The exercise program used was rigorous
    • the participants in the HIIT group completed CT, in addition to HIIT five days per week. 
  • This method seems unrealistic for an obese population because of the exercise volume required. 
  • These results suggest that HIIT is a viable option for fat loss in an obese population if this population can sustain the high intensities, and if the population is likely to adhere to exercise. 

Giabla, et al. (2006) - 2.5 hours of HIIT training over the course of 2 weeks produced comparable muscular biomechanical adaptations to 10.5 hours of continuous training 

Talanian et al. (2006) - increase in whole body fat oxidation with HIIT in recreationally active women in only two weeks

Trapp et al. (2008)- young women in the interval training group had an average fat loss of 4.3% which was significantly greater than the continuous group regardless of the lesser exercise time.

As you can see, this is just a sliver of the magnitude of research that exists that HIIT induces the same training adaptations as CT with decreased exercise time. In the busy world we live in, we need to save time where we can, but we also need to strive to be healthy. However, this type of training is hard. A lot of people do not want to do hard workouts. But if you can condition your body to understand that the difficulty of the workout is providing you with benefits in the long term, then you can begin to reap the toning, time saving, training benefits of HIIT training. 

:DOk let's go do some burpees. Bye. 

15 Minutes Away From a Shower!

Posted by Sarah on April 16, 2012 at 9:00 AM Comments comments (0)

Here is a great cardio and strengthening workout today. If you have a limited time and you have to choose between cardio or strength training then DON'T. If your goal is general health and or fitness then you should be taking an integrated approach to strenght and cardiovascular training. Do some HIIT and or circuit type training. here is a great option for today....

10 seconds rest

50 seconds work

15 rounds = 15 minutes

  • tripple plank burpee
  • one arm push up
  • squat with kick
  • push up, row, press (alternating arms after each push up)
  • high knees

Ready to Rock?

Posted by Sarah on July 6, 2011 at 10:54 PM Comments comments (0)

Hello Ladies and Gentlemen,

I hope everyone had an awesome fourth of July! If you're anything like me you probably didn't make the most health of choices when it came to food. But personally that just motivated me further to get back on track and make healthier decisions from there on out and continue to get in shaqpe. 

Here is an awesome HIIT workout that is only 18 minutes long that I did yesterday. I will be posting a video up so that you can follow along a bit better. 

10-30 24 Rounds

  • Wood Chuck Right
  • Wood Chuck Left
  • Moon Runner
  • Mountain Climber
  • Crab Breakdance exercise
  • One Leg Hanging Leg Raises
my scores: Try to beat me!!!
Set 1

Set 2

Set 3

Set 4

Indigo Workout

Posted by Sarah on May 13, 2011 at 1:53 AM Comments comments (0)

I know that everyone is busy so having a few 12 minute workouts in your journal are good options for those days. Here is one for you. 

12 minute Friday Workout!

18 Rounds 10 seconds of rest 30 seconds max intensity

HIGH KNEES WITH JUMP ROPE- just do regular high knees or put tennis balls in socks and twirl them like a jump rope. it mimics the motion of jump roping

max. reps

COMMANDO PUSH UPS- you guys love this one! remember, lower yourself down from a plank, push ourself up and bring one knee in, go down, bring the other knee in, go fast

max. reps

KICK OVER AND KNEE RAISE- kick your leg over a chair and then tap the leg down and bring your knee up and crunch towards that knee

max. reps

CRUNCHES ON BALANCE BALL... or just v up crunches 

max. reps

have fun fun fun fun. remember to email with your questions.

Thursday HIIT it workout!

Posted by Sarah on April 21, 2011 at 2:47 PM Comments comments (0)

Have fun with your quick workout today. Really give it all of your efforts. Don't workout beforehand. You'll get a great workout in this short time and if you feel the need to do more, just do some moderate intensity interval cardio afterwards.

6 rounds of 10 seconds rest and 35 seconds maximal work

Part 1

  1. burpee broncho- jump tuck, broncho kick
  2. alternating med ball push up

Part 2

  1. Pistols(bent to straight leg- as you are going down into your one leg squat, extend the opposite leg and try to touch your toe if you can (beginners- go down into a regular squat, hold onto a chair for support, extend one leg out infront of you and come up)
  2. korean jumping jacks- like jumping lunges sept spring up and tuck the legs in (beginners- regular jump lunges or step back lunges)

Part 3

  1. superwoman push up- do a push up and in the up position, extend one arm and lift the opposite leg, (beginners- do this same exercise from the knees, make sure your butt is down and your body is in one straight line)
  2. skaters with lunge down- do an explosive jump to the side and lunge down so you tap the back knee down (beginners- do not go all the way down into the lunge)

The World's Shortest Workout

Posted by Sarah on April 14, 2011 at 3:00 PM Comments comments (0)


April 14, 2011

12 rounds of 5 seconds switching time and 15 seconds max intensity

Remember, the rest is very minimal, get prepared for the next exercise immediately

Alternate between...

1. Blaster Push up- jump feet forward, jump feet back, jump feet apart, and do a pushup simultaneously

2. Jumper- complete two 180 jump squats so you are back in starting, do a jump tuck, repeat going the other direction

If you want to get a little extra cardio in or if you didn't push yourself hard enough for one reason or another, do 20 minutes of free style interval skipping.

10-30 times 30 rounds= 20 minutes :)

Can't WAIT! workout

Posted by Sarah on March 24, 2011 at 12:21 PM Comments comments (0)

The weather here has been so nice and I hope it stays this week. This is called the can't wait workout because getting healthy cannot wait. It's never too late to start, but we also can't afford to put it off. 

Here is our HIIT workout to help you get started.

Can't Wait! for fitness Total Body (core focus) Workout!

10-40 25 rounds

Crab Break Dance Exercise- Start in crab position, cross one leg under the other so you're in downward dog, repeat again so you're back in crab but facing the other way, repeat so you're in downward dog, repeat so you're back in your origional crab position, Jump up! repeat 

Beginners- just stand up

Starburst Burpee- jump down, jump feet out and do a push up, jump feet back in, jump up and spread the arms and legs

Beginners- step instead of jump, go down to knees for push up

Star Crunch w/ butt lift- leg lift, straddle legs and crunch through, bring legs back together, lift the bum, repeat 

Beginners- bend the knees

Core Twist Push up- twist one leg under your body, put the foot down, do a push up, switch sides

Beginners- practice regular pushups

Super Star Body Spring- start in "chair", jump out into a lunge while bringing the arms out to the sides, repeat

Beginners- lessen the degree of the lunges and squats

Lower Body Madness HIIT

Posted by Sarah on March 3, 2011 at 6:26 PM Comments comments (0)

HIIT 3/3/2011

10-50 12 rounds= 12 minutes

  • sumo jump knee up- start in a low sumo squat, jump up, resume the squat, bring the knee up and twist toward that knee, jump up again, repeat on other leg
  • sumo pulse calve raise- stay in the low sumo squat, pulse there and alternate lifting up the ankle
  • reptile on the run- like a sprinting reptile except you actually put your foot down to the side like a mountain climber
  • reptile push up- beginners can always do this from the knees
  • knee hugs- start laying with arms out to sides, come up and bring legs up into a v sit, hug knees, go back down
  • Ab Pulses- from a crunch position, keep the head neck and shoulders off the ground and keep pulsing up and forward for the whole 50 seconds! max reps!

Full Body HIIT Workout

Posted by Sarah on February 25, 2011 at 12:43 PM Comments comments (0)

Remember that if you are an intermediate or advanced exercisor, you have to construct your total body workouts artfully. If you just hit each muscle group lightly, you won't be making the strides in strength or appearance that you want to. I hope this total body workout really kills your legs. You be the judge.

15 Minutes

5 rounds 10-50second intervals

1. Backward Lunge Kick up R

2. Backward Lunge Kick up L

3. One arm press up (alternate arms) - start laying on your stomach, one arm behind your back one arm tight next to your ribs, pushup, lift your upper body, then hips, then go into a one arm downward dog position, reverse the movement trying to go down in a controlled manner, switch arms

4. 2 kick ups and break dance push up- start in crab position, kick each leg up, tuck the last leg that was kicked up under the other and flip over into a push up position, do a push up, reverse the movement, repeat and do the second push up on the other side

5. pike jump and squat jump- start from the pike position, kick both legs up and out to the side at once, then come into a squat, jump up, go back into pike position, repeat

5 Minute Countdown- One leg squat and jump tuck, alternate legs

Repeat part one to have a total body workout in 15 minutes! awesome!