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Schweaty March Workout

Like many people, I tend to go through workout phases- find something new, love it, keep it up for a while, and then go back to the old standards. BodyPump comes to mind 😉

bodypump-class

With all of the things I’ve tried, there have been 3 workout constants in my life: Zumba, yoga and weight lifting/gym workouts. That is, until I got pregnant. I Zumba-ed right until the very end, weight lifted and gym cardio-ed most of the way through, but yoga fell to the wayside. I had to modify a lot of poses, and while it felt good, instead of enjoying the practice, I was focusing on how to modify the next pose. So I said “forget about it” and decided I’d pick up again later, because it’s something that I really enjoy.

Yoga is back!

buddha

When I tore my closet apart on Saturday looking for tap shoes, I couldn’t find them for the life of me, and decided to hit up a Rock Your Flow class. We did vinyasa to current pop music and it was ahhhhhmazing. There were so many times during class that I couldn’t believe I was twisting, laying on my back or stomach again. I missed it! The chatarungas? Notsomuch. 🙂

There’s no problem with keeping Zumba exciting, but gym workouts can easily get a little stale. I like to have an idea of what I’m going to do before I go to the gym- keeps things fresh.

Hope this will add a little pep to your workout step:

MY OTHER RECIPES


schweaty march workout Complete each circuit 2-3 times through, with Tabata intervals in between each circuit. (For example, you’ll warm up, do each move in the first circuit, repeat them again 1-2 more times (squat, pull-up, pushup, squat, pull-up, pushup, squat, pull-up, pushup) do your Tabata, then move on to the next circuit.) The intervals will keep your heart rate up during the weights portions, and your metabolic fire will be scorching throughout the day. Remember to check with a doc before making any fitness changes, and honor your body and injuries.

 image

***Sorry for the typo, guys- Tabata intervals are 10 seconds easy, 20 seconds hard. That’s what I get for being backwards then copying and pasting :/ Feel free to do legit Tabatas or backwards ones as indicated above.

What was your last workout flavor of the week? Or have you always stuck to your standard faves?

If you have any suggestions for this month’s playlist, please send them my way!

xoxo

Gina

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58 Comments

  1. Ali @ Peaches and Football on March 12, 2012 at 1:21 pm

    I used to bike ride a ton. I had this really hilly loop around the house that would take about 40min to complete and I was satisfyingly dead when it was over. Now that I’ve moved, I haven’t found a new route but that’s on my to-do list this year. I’d love to get the bike out and put some serious miles on it. Walking / running gets boring after a while for me.

  2. Claire @ Live and Love to Eat on March 12, 2012 at 1:27 pm

    Since I discovered spinning a few years ago, it’s been my favorite – 3-4 times per week. Now I’m working on incorporating a yoga class at least once a week to be a little bit more well rounded. 🙂

  3. Angela @ Eat Spin Run Repeat on March 12, 2012 at 1:33 pm

    Rock Your Flow sounds like so much fun!!! My last flavour of the week class-wise was Step, and it’s been far too long since I’ve been to BodyStep. Need to fix that soon!

  4. Hillary on March 12, 2012 at 1:33 pm

    LOVE this. I’m done with half marathon training this week, and I need something different to keep my motivation up!

  5. lindsey on March 12, 2012 at 1:36 pm

    I’m a die hard yoga and pilates fanatic (in addition to teaching them both, i take 3-4 classes/week), but I’ve realized that I need to add more strength training, so I have 3-4 days/week of upper body/lower body (2 days max of each) strength training and 5-6 days a week of cardio (usually running with the dog or friends or biking with my kids). I go through phases where I do tons of different classes and then get burned out and stop for a few months (step comes to mind) before resuming. Zumba is a staple on Saturday mornings — my friends and I meet up for zumba and coffee 🙂

  6. Deanna on March 12, 2012 at 1:36 pm

    I’m in a cardio hip hop phase right now! I love it!

  7. Krista @ A Belle in DC on March 12, 2012 at 1:37 pm

    I used to LOVE my Cindy Crawford Workout DVD. It was what I used back in middle and high school! So cheesy and 90s, but when I pop it in, it still kicks my butt! Now I’m all about Physique57 since it is easy for my joints while I get over an injury.

  8. Katy @ A Shot of Life on March 12, 2012 at 1:49 pm

    I tend to cycle through the same few workouts, although my current ‘flavor of the month’ is 30 Day Shred. I’ve done it before when I got sick of running, and by the end of the 30 days I’m happy to hit the pavement again!

  9. Pinky on March 12, 2012 at 1:53 pm

    I looooooooooooooooooooooved Body Flow when i was injured, but missed the schweatiness of a hard elliptical or weighs session.

    Quick question, are the back extension and rear leg raise done simultaneously???

    Can’t wait to try this out!

    • Fitnessista on March 12, 2012 at 3:52 pm

      yep, alternating legs

      • Pinky on March 12, 2012 at 7:22 pm

        Sooooo I’m gonna need to work on my coordination with the back extension/leg raise on the ball…I looked like a goober today. 🙂

        HOLY 2x Tabata at the end. I was super nervous about being able to make it, but by the end I felt like I OWNED IT!!! Thanks for the great workout, I love trying new stuff.

        • Fitnessista on March 12, 2012 at 9:53 pm

          ROCKSTAR! 🙂

  10. Jessica @ Fit Talker on March 12, 2012 at 1:55 pm

    Isn’t Tabata 20 seconds all out followed by 10 seconds of recovery?

    It’s not really a big deal, but I was curious as to if this was an intentional modification.

    • Fitnessista on March 12, 2012 at 3:51 pm

      no, it was a typo and then copying and pasting. Sorry!

  11. Irene on March 12, 2012 at 1:58 pm

    Hi Gina,

    At the risk of being annoying, aren’t Tabatas when you do 20 seconds Hard and then 10 seconds light/off? I’m sure you’d still get a great workout doing it the way you have above, but just thought I’d point that out.

    Love your blog! I’m going to give this workout a try next time I can get to the gym for the assisted pull up.

    • Fitnessista on March 12, 2012 at 3:48 pm

      I was totally backwards, sorry about that!

  12. Kelli on March 12, 2012 at 2:01 pm

    That class sounds very fun! I too go through phases with workouts. Last spring/summer I was addicted to Crossfit, then I trained for & ran 2 half marathons in the fall & weight training totally fell by the wayside (a rarity for me), then I found out I am expecting in Dec & have been kind of struggling since then.
    I have been doing your schweaty workouts but taking out the plyo moves. They are still challenging! I’ll plan to do this one without the tabatas since my HR is still getting plenty high these days just from traditional circuits.
    Can’t wait to try this one!
    Thanks, Gina!

  13. Emily @ Glitz Glam Granola on March 12, 2012 at 2:06 pm

    I’m definitely that way too and go through workout phases! I’m itching for something new though and am thinking about bringing Zumba back! And that yoga class sounds like such a blast! I’ve never heard of such a thing but would love to try it! That circuit workout looks intense too! I think I might need to get a little stronger before I attempt!

  14. Heather on March 12, 2012 at 2:08 pm

    I actually just started going to the gym as of January (thanks to a work incentive) and my standard was just going and doing generic cardio. Butttt then I introduced classes into my life and those cardio machines seem SO boring now! I’m loving body pump and body combat and just recently started doing spin. I have seen some zumba classes but I really just don’t think I have the coordination for it. Not sure how you did it 9 months pregnant 🙂

  15. Anna @ The Guiltless Life on March 12, 2012 at 2:14 pm

    Yay! I keep the gym exciting by having new routines every week, either making them up myself or scouring the blogs like yours for new routines so thank you for always having something fresh for me!

    I definitely go through phases like you and that’s usually because I find a new workout and I LOVE it so I do it intensively – 5-6 times a week – and then sure enough, I burn out. I was doing yoga 5-6 times a week for ages and I decided to force myself to cut back to 2-3 times a week so that I wouldn’t burn out because I love it so much and want to keep it going!

    I LOVE dance yoga – yoga set to upbeat music is just the best and not enough studios offer it! I have only ever been able to attend when a studio did it on a workshop basis so I’ve never found somewhere that offers it as a regular class. And I live in Vancouver for gosh sakes! It’s a bit like yoga Mecca here sometimes haha, so we should!

  16. Lena @Fit on the Rocks on March 12, 2012 at 2:33 pm

    I’m with you on the BodyPump. I tend to go for a month religiously and then not go at all for 2 months because I get bored. Rinse. Repeat.

  17. kayla on March 12, 2012 at 2:42 pm

    Far easy movement- if i was you
    It’s not new by any means but I think it will be on my fitness playlistism for years to come!

  18. Carrie @ Lift Eat Repeat on March 12, 2012 at 2:57 pm

    Right now I’m trying to challenge myself as much as possible with weights!

    I really really want to try CrossFit soon though! 🙂

  19. Amanda on March 12, 2012 at 3:05 pm

    I go through phases, for sure. Throughout the winter, I’ve been all about the gym – spinning, bodyworks (like body pump with dumbells), kickboxing. Now that its warming up/the days are longer, I’m loving running outstide and doing yoga!!

  20. Liz @ Southern Charm on March 12, 2012 at 3:12 pm

    Right now I’m LOVING Bikram yoga. I got a pass for 39$ unlimited for 1 month, so of course I’m taking advantage of it! Love that I am pouring sweat and my heart is beating so hard. I’m really in love 🙂

  21. erin on March 12, 2012 at 3:51 pm

    holy guacamole! 9 minutes of tabata at the end. any adjustments for assisted pull ups since i don’t have access to that? this is gonna be my workout when i get home.

  22. Katie on March 12, 2012 at 3:59 pm

    Now that it is getting warm here (!!!) I think I’m going to start riding my bike more. Minneapolis has amazing trials.. so I should enjoy them, right?!

    I am currently on a bit of a weight loss journey.. I didn’t have a ton to lose, but I do find myself being SUPER hard on myself when I slip up… does that ever go away?!

  23. Averie @ Averie Cooks on March 12, 2012 at 4:53 pm

    Glad yoga is back into rotation. When I was pregnant I didn’t do tons of yoga (actually I didnt do much of anything other than walking, too sick and nauseous) but it’s funny how things come full circle. Glad you’ve got some mat time going on these days!

  24. Amy@healthyhungryhappy.com on March 12, 2012 at 5:42 pm

    first of all, i love that shirt. secondly, great workout! im definitely trying to incorporate yoga into my workout routines more..i always feel better after doing it.

  25. rielle on March 12, 2012 at 5:49 pm

    Gina could you explain why you’ve posted multiple tabata sessions within one session? I mean they can’t be real tabata sessions right? As i understand it, and how i do it, it’s an all-out effort (well 170% VO2Max which is hard to gauge for most so generally it’s ‘all out effort’), and it would be dangerous/impossible to do multiple ones.

    You shouldn’t be able to rest via weight-lifting then go back in to it if you’re following the tabata protocol. It would also be quite dangerous. And the research is doing just one 4 minute session…i think what you’re describing is better suited to short intervals of 20seconds hard/10 seconds easy and not the actual tabata protocol which quite frankly is hard-core just by itself.

    • Fitnessista on March 12, 2012 at 9:56 pm

      1 tabata round is 4 minutes, but it is effective and safe to do up to 4 rounds. we have a class at work that alternates tabata rounds with strength training (not circuits, but same idea) for 45 minutes- it’s a killer workout. tabata is what’s commonly referred to the 4 minute block of on for 20, rest 10, repeated 8 times. in order to replicate the study in your own training, you would do the 4 minute tabata everyday and that’s it.

  26. Kerry @ Totes My Oats on March 12, 2012 at 6:41 pm

    I’ve been loving intervals on the treadmill!

  27. Alyssa @ Fit and Fun in Third on March 12, 2012 at 7:46 pm

    I’m always falling in love with something new also! I’ve been in and out of love with Bodypump for a few years now, but my latest obsession is spinning… can’t get enough!

  28. Allison on March 12, 2012 at 8:21 pm

    i haven’t done a whole lot in the last while, with vacation and being sick and all, but starting tomorrow I am in full motion starting my half marathon training, luckily the weather has warmed up and can do most of my runs outside. yipee!

  29. Liz @ Tip Top Shape on March 12, 2012 at 8:21 pm

    Great workout!! I’ve been loving kickboxing lately. It’s such a great workout and lots of fun 😀

  30. Emily @LivingLongfellow on March 12, 2012 at 8:55 pm

    Last workout fave was definitely the hot yoga with weights, but since that’s too expensive right now, it’s definitely the running in the evening. ‘We are Young’ is definitely a good pump up song right now.

  31. Anna Sherwood on March 12, 2012 at 9:14 pm

    I just got back into Yoga and it feels awesome.
    I did prenatal yoga from 14 weeks until 36 weeks pregnant – the day before I went into labor (early) was my last class.
    I like to change it up, run, yoga, high intensity home DVD because I can’t get to a gym/class.

  32. katie on March 12, 2012 at 9:17 pm

    Hi Gina,
    I know you didn’t mention it here, but do you have the recipe for the green goddess dressing you so often speak of, or do you buy it… I want to try it!
    Take care

    • Fitnessista on March 12, 2012 at 9:53 pm

      here’s the recipe:
      1. go to trader joe’s
      2. by dressing in the condiment aisle
      3. pour all over anything savory and edible 😉

      • katie on March 12, 2012 at 10:32 pm

        hehe, thanks 🙂 I love love love trader joes!

  33. JennP on March 12, 2012 at 9:34 pm

    My workouts pretty much stay the same: cardio & strength training at the gym, yoga & pilates at home.

    Oh, and my new favorite workout jam this week is “Breathing” by Jason DeRulo… awesomeness!

  34. Chelsea @ One Healthy Munchkin on March 12, 2012 at 9:41 pm

    My workouts haven’t really changed to much in the past few months… running, spinning, weights and swimming are my usuals! I’ve been wanting to get into doing more circuit style weights though, so this is perfect! I can’t wait to give it a go. 😀

  35. Katie @ Talk Less, Say More on March 12, 2012 at 9:58 pm

    I’ve been doing the LiveFit program and loving it! it’s really renewed my love for strength training which generally comes in spurts. But I feel so much stronger than I ever have and really feel like this program may have brought enough of a change to make me want to stick with it!

  36. Lauren @ Fun, Fit and Fabulous! on March 12, 2012 at 10:22 pm

    I have always loved step and dance formats, but right now I am really in love with barre. I love how it makes me feel and I can see how it works for my body! I think this one might be here to stay!

  37. kristen @ verbs and vignettes on March 12, 2012 at 11:04 pm

    the main instructor I take yoga from at the new studio I found is about 8 months pregnant. she doesn’t do all we do in class, she mostly walks around to instruct and correct. but she does a couple crazy side poses that I just stare at. I don’t think I could do some of them on a good day, let alone about to go into labor! hahaha.

  38. Kristen on March 13, 2012 at 9:31 am

    I was stuck home yesterday and did this in the basement with a jump rope and some old free weights. I had plans to do a video after, but the 22 minutes of jump roping (and attempting to speed jump rope during the Tabata) wiped me out! Thanks for the sweat marks on my tank top!

  39. Chelsa on March 13, 2012 at 9:49 am

    I came up with a really good Tabata style workout yesterday afternoon. I love that they’re so effective and time efficient.

    I want to try your workout but my treadmill is pretty new and fancy and for safety reasons it take a few seconds to get up to speed. It makes it difficult to do shorter high intensity intervals… kind of annoying :-/

  40. Marlene on March 13, 2012 at 10:13 am

    Hey Gina! First off, I LOVE your blog! You seem so sweet and down to earth! And your new addition to your family is just adorable – y’all are such a cute family! Congrats! I have a quick question for you – what shoes do you use for Zumba (you may have said this before but I couldn’t find it)? Looking to get a new pair! Thanks so much!! 🙂

    • Fitnessista on March 22, 2012 at 1:23 am

      hey girl
      i use the nike huarache dance lows.. but they discontinued them 🙁 need to find a new sneak

  41. Ellie@Fit for the Soul on March 13, 2012 at 1:00 pm

    I always have those few “beloved” ways of training too 🙂 Except, I like to switch it up and add in things like running intervals and stepmill intervals since I joined the gym! I hiiiiighly recommend the stepmill interval method. It’s aaaahhmazing for cardio and leg+core strengthening

  42. Kathie @ Super Suburbanista on March 13, 2012 at 2:24 pm

    Ohmigosh! I attended a free baptiste power yoga class a few weeks back. The teacher said since it was free and if she didnt mind she wanted to make it FUN. She had a KILLER playlist and it made our vinyasa practice SO.MUCH.FUN!!!!! After having a class like that, going back to a normal vinyasa class kinda of..well, sucks! hahaha!!! I can totally see myself getting addicted to that sort of class..but like you, notsomuch with the chatarungas. HAHA

  43. Leslie on March 13, 2012 at 3:12 pm

    I’m a first-time commenter but I’ve been reading your blog for the last couple of months. I hadn’t worked out in a whole week, but decided that I was going to try the March workout. Oh man. It sucked (in a great way!). I tuned down the intensity slightly since I’ve been so inactive, and I still got an awesome workout. Thanks for the motivation to get back at it! I’m a fan. 🙂

  44. radhi on March 13, 2012 at 3:12 pm

    stupid question and sorry if you’ve already answered this… what kind of tabata intervals can i do in my tiny condo? would fast paced jumnping jacks or the dreaded burpees make sense because i don’t have a spin bike or enough room to sprint? just wondering! that rock your flow class sounds ahmazing! L O V E your site & every single one of your awesome posts!

    • Fitnessista on March 22, 2012 at 1:23 am

      yep! anything to really get your heart rate up
      (sorry i just now saw this question!)

  45. Steph @ Upbeat Eats on March 13, 2012 at 5:22 pm

    My current flavor of the week is the New Rules of Lifting for women program! Bought the book and have been loving it for 5 weeks going strong. Love lifting weights!

  46. Mary Beth on March 14, 2012 at 5:27 pm

    I have a question for Gina, and/or Gina’s followers: I have been following you for quite some time now, and have had a burning question about doing circuit work like the workout above. In my gym, the cardio machines are a bit of a distance away from the weight room / free weights. I’m not quite sure how to behave~~ Is it acceptable to go back and forth from the cardio machines into the weight room for the duration of the workout? Do you all do this? Any tips you could give me I would appreciate very much. I am a novice! And CONGRATULATIONS GINA! Liv is gorgeous!

    • Britta on March 16, 2012 at 3:14 pm

      I’ve always wondered this too… How do you peeps mix weights and cardio in one workout at your gym? Wipe off your machine after each cardio stint? Hope no one takes your machine?

    • Fitnessista on March 22, 2012 at 1:24 am

      thank you, lovely!
      it’s totally ok to go back and forth. if you have a smaller gym, try to go when it isn’t so busy and you’ll be able to easily get back on a cardio machine

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