After a weekend of feasting on delicious Thanksgiving meals and leftovers; we all need a little inspiration to get back into the routine of things, especially when it comes to working out. I don't know about you but I had a serious Thanksgiving hangover after the long weekend and was planning a week of eating salads and working out. This time of year can be hard to get motivated to get an early morning workout in, so why not try a quick high intensity workout at home or next time you're at the gym, with Body by Kara's favourite workouts. When I interviewed Kara a few weeks ago, she showed me her favourite exercises to do in her studio, other then the TRX moves, you can do these wherever you are. So no excuses, time to get working out and feeling good!
Jump squats are just a more intense version of a normal squat, you will definitely be feeling it quickly too. Start with your feet shoulder-length apart then bend your knees as if you are doing a regular squat. Then engage your core and jump up. When you land, lower your body back down to a squat to complete one rep. When I am working out I tend to do two-three reps of 10 jump squats. They are great for your quads and booty!
Lunge to Twist:
This moves take a regular lunge to the next level by working your abs too! You can use added weight too to make this move a little more difficult. Start in lunge position, with one leg bent in front of the other. Keep your core stable and lunge into your front leg, bending into that knee but making sure to not go over your front toes. With your arms out and your legs bent into the lunge, twist your torso over your bent leg. Bring your torso back to the centre and straighten your legs. Bring your feet back together and place the opposite foot in front and repeat, which completes one set. I usually do two sets of 10 lunge to twist.
Plank Up and Down:
This one is a tough exercise but will get those arms and core strong. Begin in plank position. Next lower your right elbow to the mat and then your left coming into an elbow plank. Put your right hand back on the mat and follow with your left hand, returning to full plank. As this move is a little bit harder try and do one rep of 10-12 and see how you get on.
Full Extension Curl Up:
If you want to focus on your abs this is the move for you! I do this exercise every time I'm at the gym, since my abs are the one part of my body I am always trying to improve on. Begin lying on a mat with your knees bent and close to your chest. Bring your head and arms up to a curl. Then reach your legs out to the end of the mat and arms out overhead, making sure to not lower your legs or hands. Then repeat. I usually do two reps of 10 to ensure those muscles are really working.
Donkey Booty Kicks:
Like the name says, this move is to target that booty of yours. Begin with your knees bent on the mat and your hands down, like in tabletop position in yoga. Kick one bent leg behind you and bring back down, without resting your knee on the mat. Repeat this move on the opposite side, completing a rep. I think it's important to work your booty so make sure you do at least one set of 15 reps.
This exercise is one you would need the TRX bands for, however, your local gym may also have them so you could try it there or check out a TRX class with Kara at The Studio! For this move lean back on your heels with your arms extended holding onto the TRX bands. Pull yourself up into a fly with your arms outstretched then once again lean back with your arms out straight. This will work your pectoral muscles, as well as your biceps and core. I haven't done much TRX, other than in The Studio with Kara, and it is hard work! I'm looking forward to trying some more TRX classes in the future because it is hard work!
Check out Body By Kara's website: http://bbkallday.com/ for all the fitness classes and yoga classes available at The Studio. Drop in and see what it's all about, but be prepared to sweat! Check out her Instagram: @bodybykara and @the_studio_ucluelet for inspiration and more workout moves. Don't forget to check back on the blog next week for her favourite pre-workout and post-workout meals to get some ideas on healthy eating.