FREE 1 Month Home Workout Plan

March 31, 2020 by Leave a Comment

Years ago I had an online bootcamp that I ran and this month I am bringing it back. To bring a little bit of goodness, light, and to #spreadkindness to those who read this blog I would like to invite you to participate in a FREE 1 month at home workout program.

My heart is heavy from the reality of all that we are facing in the world right now. The conversations my husband and I have had lately are hard and I am sure others are experiencing this as well. Exercise is a great way to relieve stress and stay healthy. All you need is a set of weights and you will be good to go.

Here is a sample of the workout plan. Please don’t let that first workout scare you away. You can always modify. Pushups can be done at the wall and sit ups can be exchanged for bicycle crunches, bird dog, or another core focused movement.

CLICK HERE TO DOWNLOAD: FREE 1 MONTH HOME WORKOUT PLAN

The rest of this week will be considered prep week. If you are interested in taking your measurements and photos, the next few days will give you time to do that. I also would like to encourage you to walk 30 minutes everyday. If being outdoors is not a possibility for you right now there are several options available on Amazon and YouTube. Search for walking workouts and you will be able to find several for free.

If you want to do this plan in real time with me, workouts will start on Monday April 6th with a cardio focused workout. I will post these workouts on my blog along with modification suggestions so be sure to check back on Monday, Wednesday, and Friday starting next week. The plan includes 3 days a week of written workouts. You can stick with the schedule I have outlined or change it to fit your calendar. Just grab a copy of the Free 1 Month Home Workout Plan and a set of dumbbells and you are ready to go.

I am hoping to be able to live stream workouts on Fridays during April on YouTube. Please subscribe to my channel if you would like to follow along.

If you grab the plan could you leave a comment below or email me at [email protected] and let me know you will be participating :). It would seriously make my day.

Stay safe and healthy.

xo, Tamara

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10-20-30 Ladder Workout

May 21, 2019 by Leave a Comment

This is a quick 10 minute cardio workout. When I taught group fitness classes I would use this ascending ladder format often. It goes by fairly fast with the moderately challenging pace.

There are 5 exercises total. Each round is a specific work to rest ratio. Perform each round back to back with no additional rest time added for a 10 minute workout.

Round 1 starts with 10 seconds of jump squats followed by 10 seconds of rest. Immediately after start 10 seconds of plank jacks. Continue on until you finish the skaters. After the 10 second rest start performing 20 seconds of jump squats followed by 20 seconds of rest. The entire workout will be done in 10 minutes.

If you teach group fitness these short segments are great to add into your class. You could also use this as a finisher. Before my first baby was born I was teaching up to 20 group fitness classes a week. That makes me tired now just typing that.

In case you are looking for more group fitness class ideas be on the lookout in the next few weeks. I will be sharing one of my all time favorite group fitness classes that I taught when I worked at Lifetime Fitness.

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10 Minute Hill Workout

May 8, 2019 by Leave a Comment

The weather has been absolutely gorgeous this week in Arizona. Cool breezy mornings with even a few sprinkles is generally unheard of this time in May. The afternoons have been equally fantastic with sunshine and blue skies! I am not sure how long it is going to last but the summer heat is right around the corner so I will enjoy this weather as long as possible.

I have been spending my mornings enjoying a walk outside and today I decided to add a few hill sprints into the mix. Treatments are just wrapping up on my legs for varicose veins and I decided to test out how they are feeling now. Before treatment I could barley run or even stand for long periods of time. My legs felt so heavy and they would ache. Today running was possible and my legs didn’t feel like they weighed 100 pounds each. Yay!

Find an outdoor hill with a moderate incline. Do as many rounds as possible of this workout for 10 minutes:

  • 15-20 second uphill sprint
  • recovery walk/jog downhill
  • 10 walking lunges
  • 10 squats

Go as fast as you can on the 15-20 second uphill sprint. Walk or jog to the bottom of the hill, perform 10 walking lunges, and 10 squats and repeat it all for 10 minutes. If you are looking to add a cardio blast at the end of a workout this would also make a great finisher.

I did this 10 minute workout in addition to my walk this morning and it was enough for me. If you happen to try this workout let me know how it went. I love hearing your feedback :).


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