GET AFTER IT: 30 WORKOUT IDEAS FROM 2017 TO TRY IN THE NEW YEAR

Welcome to the final Workout Wednesday for 2017! How was your year? Did you achieve your health and fitness goals for 2017? Are you progressing forward in 2018? How can I help? 

To finish off the year, I thought I'd share 30 workout ideas from 2017. Scroll through, check them out, see if there is something you want to try in 2018 and let me know how it goes. Y

As a reminder, my fitness dice giveaway ends soon, so get your entries in if you want a chance to win. I hope you'll continue to follow along in 2018 for new workouts for the new year!

30 WORKOUT IDEAS FROM 2017 TO TRY IN THE NEW YEAR!

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Happy New Year, friends! Wishing you a healthy and prosperous 2018!

COACH LEA

ROLL THE DICE WORKOUT & A FITNESS DICE GIVEAWAY

Welcome to an exciting edition of workout Wednesday! Each week I share a new running or strength training for runners workout, but his week I am sharing a unique workout idea and am giving away these fun fitness dice that I found at the store Five Below. 

These are 12-sided foam dice with bodyweight exercises on each side. Set the timer for 20 minutes and start rolling. See how many exercises you can get in during that timeframe while maintaining proper form.

I am a big believer in workout programming, structure and progression, but there is nothing wrong with having a little fun with fitness once in awhile. While I wouldn't usually assign exercises at random, it's a fun way to shake things up. Exercise doesn't have to be boring.

If you don't have these dice at home you can enter to win one or create a workout use my dice chart below with regular dice. 

Roll the Dice Workout. Save to Pinterest for later.

Not everyone has these special fitness dice or access to buy them, so I transferred the exercises to the below chart so you can play with regular dice. 

Roll the Dice workout. Save to Pinterest for Later

Always progress or regress the exercises as necessary for your fitness level. For example, if jump squats or jump lunges are too advanced (or hard on your joints), then replace with regular squats and lunges. If 15 burpees are too many (that's a lot of burpees!) then do 10 or 5 instead. Exercise is not all-or-nothing. Do what you can. Always adjust to your own fitness level. It's not a good idea to blindly follow workouts on the internet (or on fitness dice). Know your limits. Push yourself but use common sense. Deal? Deal. 

Download a printable version of this workout or save to Pinterest for later.

Do you want to win a foam fitness dice? It's easy. It only takes one entry to win. Follow me on social media or share this post for additional entries. You must claim your entries in the raffle form below. Good luck. Winner must reside in the United States. Winner will be randomly drawn from all entries. All winning entries will be verified as completed. Inaccurate or unverified entries will be disqualified. If a winning entry can't be verified it will be disqualified and a  new winner will be drawn. Winner will be notified by email. Winner has three business days to respond to email notification or a new winner will be drawn. Prize will be shipped from Fort Worth, TX within one week of contest end. Lea Genders Fitness paid for prize and will cover shipping costs. Odds of winning depend on the number of entries. 

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COACH LEA

GOT 15 MINUTES? TRY THIS 3X3 RUNNING HIIT WORKOUT

Welcome to the latest edition of workout Wednesday, when each week I share a new running or strength training for runners workout. The theme lately has been quick and efficient workouts. I know we are all busy this time of year so I've been focusing on workouts that you can get in and get back to life. 

This 3x3 running HIIT (high intensity interval training) workout is only 15 minutes but it is sure to keep you on track with your running goals when you're busy.

This workout is appropriate for runners that have a strong running base (runs several times a week on a consistent basis for four to six weeks). I recommend that most runners limit high intensity workouts to one or two times per week with recovery runs or rest days between hard workouts. We get stronger and faster during the rest after the workout, not during the workout itself. If you don't allow proper recovery, you won't see the full benefits of your hard work. 

Always warm up before beginning a running workout. I suggest a dynamic warm up like this one, then three to five minutes of an easy jog. 

In this workout you will run 3x3 hard effort intervals (about 8 out of ten on a scale from 1-10 or 80-90% of max heart-rate) with two minute jog recovery between reps. Be careful to pace yourself during the hard effort intervals, three minutes can feel like an eternity when you are pushing yourself, choose a pace that you can maintain for three minutes. It may take some experimenting to find the right pace for you. 

3x3 Running HIIT workout. Save to Pinterest for later

There's a reason I don't assign specific paces for workouts posted on my blog. If you pace yourself by effort, you will always run the correct pace for your abilities. One runner may find that a nine minute mile pace is a hard effort, while that may be an easy recovery pace to another runner. Never try to hit arbitrary paces assigned on the internet. Work at your own fitness level and abilities to avoid injuries, burnout and to progress properly. 

If you would like personalized running coaching, we can work together to reach your running goals. I can help you determine the exact appropriate pace based on your fitness level, experience, abilities and goals. 

download a printable PDF of the 3x3 running HIIT workout or save to Pinterest for later.

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COACH LEA

O FITNESS TREE HOLIDAY CHALLENGE: STAY ACTIVE

I know it's hard. Really, I do. This time of year is just so busy. You have good intentions of hitting the gym for an hour or lacing up those running shoes but life just gets in the way. I get it. I want to remind you that exercise doesn't have to be an all-or-nothing activity. If you don't have time for an hour workout, can you find 10 minutes? How about two?

You shouldn't feel guilty for being busy or for holiday travel or anything else life throws your way. Your only job is to genuinely do the best you can with what you have. Sometimes the best you can do is five minutes of Yoga and sometimes it's a full CrossFit workout. There is no right or wrong way to move your body. Do what you can.

The most important thing is that you keep exercise top of mind. Do a little when you can and do more when you can. If you can get in the habit of doing some movement, anything, every day you get your mind in the right place for longer and more intense workouts when you're ready. Make movement a daily habit. Start small, build later. 

A five minute workout is always better than an hour workout you didn't do. Do your new year resolutions involve exercise like the majority of people? Then start making exercise a daily habit in December.

That's why I put together this O Fitness Tree workout that gives you quick exercises you can do every day in the days leading up to Christmas. Sure, if you can fit in a full workout on one of these days, that's great. But just in case the stars don't align, I've given you a blueprint to follow. Consider it a challenge to complete at least the exercises of the day. Do more if you have time. Change up the exercises if one of these doesn't work for you. Most days will take you five minutes or less to complete. I assigned a couple of cardio days because walking and running can be a stress reliever and we could all use a little bit of that this time of year,

12 Days, that's it. Can you move for 12 days straight? Accept the challenge in these days leading up to Christmas.

O FITNESS TREE HOLIDAY CHALLENGE: STAY ACTIVE

DAY ONE

Get outside and run or walk one mile. Do it on your own or use this as an opportunity to inspire someone to move with you. Maybe you can recruit a family member, a neighbor, a coworker or even a dog to go with you. 

DAY TWO

Perform 15 squats and 15 pushups. Do them all at once or break them up throughout the day. Maybe do 3 sets of 5 reps of each exercise. If you can not do pushups on the ground try incline pushups against a sturdy table top, bench or counter top.

DAY THREE

Perform a one minute elbow plank and 30 seconds of a side plank on each side. Break it up into sets of 15 second planks or 10 seconds planks if you need.

DAY FOUR

side lunge

15 lunges on each leg and 15 side lunges on each leg.

DAY FIVE

mountain climbers

20 mountain climbers and 20 push ups. Break them up into sets (try 2 sets of 10) or complete them all at once. 

DAY SIX

Start the timer on your watch and briskly walk or run for 20 minutes. See how far you can go in this time. Race a friend or just enjoy the time outdoors. Your call. 

DAY SEVEN

One minute wall sit (break it up as needed), 1 minute high knees. Get that heart-rate up! 

DAY EIGHT

Perform a one minute elbow plank and one minute each of a side plank on each side. Break it up into sets of 15 second planks or 10 seconds planks as needed.

DAY NINE

Perform 20 squats and 20 push ups. It's five more reps than last time. We are progressing. 

DAY TEN

20 lunges on each leg and 20 side lunges on each leg.

DAY ELEVEN

30 mountain climbers and 20 pushups, break them up as needed.

DAY TWELVE

Go walk or run for 30 minutes. See how far you can go in this time. Inspire someone to join you.

The most important thing to consider when completing any challenge is how it will change your life once the challenge is complete. If you do these exercises for 12 days then go back to sitting on the couch for a Game of Thrones marathon (guilty as charged!) then you didn't get much out of it.

However if you use these 12 days to build the habit of exercise that will serve you for the rest of the year and into 2018 then the challenge was a success. Don't just move for 12 days, train your brain into the habit of daily movement. Keep it going. Five minutes or 50 minutes, move every day. 

download a free printable PDF of the O Fitness tree workout tracker

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Coach Lea

The Holiday Hustle: The Eight Minute No-Equipment No-Excuses Workout

Welcome to the latest edition of Workout Wednesday when each week I share a new running or strength training for runners workout, Lately, I've been on a holiday-theme kick. While some people are putting up lights and trees, I've been decorating my blog with holiday workouts and articles. Last week we did the Turkey Burner treadmill workout and the week before I shared all my holiday workouts from last year. 

Today's workout is the Holiday Hustle. No time to workout? No Gym? No equipment? No problem. This no-excuses full body workout takes just eight minutes and you can slide the couch out of the way and do it in your living room. You don't need a lot of space or time to get this workout done.

It's perfect for those busy days this holiday season when you think you don't have time to workout. An eight minute workout is still better than an hour long workout that you intended to do, but never got around to it. Get it? Something is better than nothing. 

If you have some time then maybe run through it twice for a total of 16 minutes or go crazy and do three sets for 24 minutes. You don't even have to do them all at once. Do it in the morning and then again in the evening. The idea is to do something when you think you don't have the time to do anything. No excuses for this one.

Grab a timer or download an interval app on your phone and let's get started.

The Holiday Hustle No Equipment No Excuses Workout. Download a printable PDF of this workout. Save to Pinterest for later.

There are four circuits in the holiday hustle workout. Each circuit consists of two strength moves and a cardio move. Perform each exercise for 30 seconds with no rest between exercises followed by 30 seconds of rest before moving on to the next circuit. You want to move quickly through the exercises while paying attention to proper form.

HOLIDAY HUSTLE: CIRCUIT ONE

ALTERNATING BACK LUNGES

With your feet hip width apart and your toes pointing straight ahead, take a large step backward with your right leg, so your right knee almost touches the floor and your left leg lunges at a 90 degree angle. Do not allow your left knee to move forward past your toe. As you lunge back lift both arms straight in the air in line with your ears. Push back up to starting position and lower your arms. Alternate sides for 30 seconds. 

WALL SIT

Stand against a wall and lower your body to a squat position so that your thighs are parallel to the floor. Keep your back straight, your core engaged and your arms pressed into the wall. Do not rest your hands on your knees or lean forward. Hold in the low position for 30 seconds. (If you can't hold for 30 seconds straight, break it up into 3 sets of 10 seconds or 2 sets of 15 secs with short breaks in between.)

JUMPING JACKS

Just like in gym class (sorry to bring back bad memories...what? just me?) Keep your arms as straight as possible. Perform 30 seconds of jumping jacks to get your heart rate up. 

Rest for 30 seconds before moving onto the next circuit.

HOLIDAY HUSTLE: CIRCUIT TWO

CHAIR BACK INCLINE PUSH UPS

Push a chair with a medium to high back up against a wall for stability. With your body in a straight line from your shoulders to ankles and your core engaged get in the standard straight arm plank position with your hands gripping the top of the chair. Bend your arms to lower your chest towards the chair. Straighten your arms to press back up to starting position. Repeat for 30 seconds.

CHAIR TRICEP DIPS

Push the back of your chair against the wall for stability. Sit in the chair. Move your body forward so you are holding yourself up on the front edge of the chair with your arms straight while keeping your back close to the chair. Slowly bend your elbows to lower your body in front of the chair. Elbows should point directly behind you, not out to the sides. Straighten your arms to return to the starting position. Repeat for 30 seconds.

HIGH KNEES

Stand up straight with your feet hip width apart. Jump from one foot to the other while using your core to lift your knee to hip height. Swing your arms with each rep. Touch the ground with the balls of your feet quickly moving back and forth between legs for 30 seconds. 

Rest for 30 seconds before moving onto the next circuit.

HOLIDAY HUSTLE: CIRCUIT THREE

SQUATS

Start with your feet hip width apart, your toes pointing forward, your back straight and chest up. Push your hips back and lower your body until your thighs are parallel to the floor (or as low as your flexibility allows) like you are sitting in a chair. In the low position engage your core, squeeze your glutes and push up to standing while putting your weight into your heels. Repeat for 30 seconds

ALTERNATING STEP UPS

Stand facing the chair. Starting with your right leg step up on the bench pressing your weight into your heel. Lift your left leg off the ground and drive your knee up towards your chest then rest your left leg on the chair. Step your left leg back to the ground, followed by your right leg. Repeat on other leg. Repeat for 30 seconds

BUTT KICKS

Stand with your feet shoulder width apart and feet pointing straight ahead. Jump up and kick your right heel to your butt, then your left, while being careful not to arch your back. Move quickly, land softly on the balls of your feet and repeat for 30 seconds with control.

Rest for 30 seconds before moving onto the next circuit.

HOLIDAY HUSTLE: CIRCUIT FOUR

ELBOW PLANK

Position your elbows on the floor with your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core (brace your stomach like someone is about to punch you). Hold it tight. Be careful not to sink your hips or raise your butt in the air. Do not clasp your hands in front of you. Keep your neck neutral. Hold for 30 seconds. If you can not hold for 30 seconds, break it up into two 15 second reps or three 10 second reps. More tips on proper form on planks in this blog post.

ALTERNATING SIDE PLANK

With a straight arm lift yourself up into a side plank position. Your shoulders should be stacked directly over your wrists so that your arm is straight up and down (not at an angle). Don't allow your hips to drop. Lower yourself to a straight arm plank with both arms on the ground then switch to the other side. Repeat for 30 seconds.

MOUNTAIN CLIMBERS

Start in a straight arm plank position with shoulders directly over wrists. Bring one knee up to the chest, then jump back to plank position and repeat with opposite foot. Move as quickly as possible while keeping your core engaged and back straight. Repeat for 30 seconds. 

Rest and repeat!

No time to exercise? Give this holiday hustle workout a try and let me know how it goes.

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COACH LEA