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FitYaf's 1 Year Blogiversary

6/20/2014

2 Comments

 
FitYaf's 1 Year Blogiversary
Tomorrow marks the first day of summer, which is also my 1-year Blogiversary (check out my first blog post ever)! Although my blogging has been a little sporadic lately, I thought I'd update you all on how things are going over here at FitYaf!  I first started this blog after running a "100 days till summer" Challenge Group.  There were so many great things that came out of the challenge - I wanted a place to share it beyond my group.

What has my fitness been like lately?

When 2014 rolled around, I set myself some fitness goals for the year.  I was very happy with everything I achieved in 2013, and was looking forward to what 2014 had in store.  I also had some personal (non fitness related goals), and if you follow be on Instagram or Twitter, you might already know that my husband and I are expecting our first child in October of this year! While I planned to be (and to this day still am) very active throughout my whole pregnancy, I quickly decided that maybe this year was not the year for these goals.  After talking to my doctor, I got the go ahead to continue exercising (and teaching fitness classes), but as far as pushing myself beyond my current fitness level - I just didn't feel comfortable doing that.  I did manage to hit one of those goals about a week before I got pregnant, so I can check off "run a 5k in under 25 minutes".
FitYaf's 1 Year Blogiversary
FitYaf's 1 Year Blogiversary
Once I found out I was pregnant, I was a little scared to keep up with my workouts, specifically running.  My running workouts were typically completed in the early hours of the morning, and while I was very lucky in the "morning sickness" department, I still didn't feel great in the mornings.  At first I did try to keep up with my "1000 miles in 2014" goal, running 91 miles in January, 84 miles in February and 74 miles in March, but tracking the miles was putting a lot of pressure on me, so I decided to save this goal for 2015.  As it turns out, at around 14 weeks, I developed some pelvic pain that has pretty much stopped all running for the time being.  I was able to run the Philly Love Run in March, and although I didn't train to hit my "under 1 hour and 50 minutes" goal, I finished the race (came in at about 2 hours and 10 minutes) and felt AMAZING!
Not running has given me more time to try out other workouts, or spend more time doing the workouts I was already doing. I'm spending more time with Insanity (about 2 times/week) and Melissa Bender workouts (about once/week).  I've also been able to continue teaching 3 classes/week (boot camp, Bodypump and step aerobics).  Sometimes it takes a little extra creativity to motivate the class when my own energy is dragging, but I'm up for the challenge.  I'm also BEYOND excited to start Chalene Johnson's BRAND NEW AT HOME PiYo workout program.  I just ordered mine yesterday, and I think it's going to be a great way to add some variety to my fitness.  PiYo is an amazing workout that previously was only available in select gyms, but now you can order your own at a HUGE discount (while supplies last).  This program is a mix between Pilates and Yoga and helps build lean muscle!  Think - fast hot yoga but with the air conditioning on and awesome music playing!
 
FitYaf's 1 Year Blogiversary - PiYo
FitYaf's 1 Year Blogiversary




So for now, I'm still working out about 6 times/week and loving this whole pregnancy journey.  I'm taking it day by day without any expectations.  I'm trying my best not to worry about every workout or every pound gained, and I look forward to revisiting my 2014 goals next year!

What have I been blogging about?

Over the past year, my blog posts have covered topics from recipes to healthy habits to workouts and more!  Below are my top 5 blog posts:
  1. Confessions of a group exercise instructor
  2. Everything you need to know about P90x3
  3. Friends of FitYaf - How I Became a Fitness Blogger: Melissa Bender Fitness
  4. Working out with friends & 7 other habits of highly fit people
  5. FitYaf's Fitness Friday Low Impact HIIT Workout
FitYaf's 1 Year Blogiversary
My readers come from all over the world, but here are the top 5 cities where people love FitYaf:


  1. Philadelphia
  2. New York
  3. Chicago
  4. Minneapolis
  5. Los Angeles
Picture
And finally, here are the top 5 blog posts that people find through searching on Google:
  1. Everything you need to know about P90x3
  2. Philadelphia Art Museum Workout
  3. FitYaf's Fitness Friday Low Impact HIIT Workout
  4. Life Fitness Synrgy360 Training @ Pottruck - training in all planes & asymmetric loading
  5. FitYaf's Fitness Friday BOSU workout

What is coming in the future?

In the immediate future, I have two Challenge Groups starting soon: a Shaun T boot camp and a PiYo boot camp.  You can email me if you have any questions or if you're interested in joining on of these.
FitYaf's 1 Year Blogiversary
I do have some exciting product reviews, giveaways and recipes, coming your way this summer, and I'm going to be posting some more Fitness Friday Workouts.  I'm not signed up for any races, and I don't plan to race again until next year.  I look forward to the second half of my pregnancy and of course meeting my baby fitness guru in October!
What do you want to see more of on FitYaf.com?  Have you had experience working out through a pregnancy?
2 Comments

FitYaf's Fitness Friday Workout - Winter Blues

2/21/2014

0 Comments

 
Depending on where you live, you might be experiencing the "winter blues" with me.  I haven't had many outdoor runs this winter, but I have my group fitness classes to thank for keeping me out of a serious workout funk!  On Monday nights at the Pottruck Health and Fitness Center, I teach a class called Body Blitz.  It's a 1 hour class that alternates between cardio and resistance training.  What types of exercises do we do in this class?  It's more like what exercises aren't we doing?  I love introducing new (and sometimes a bit awkward) exercises to keep things interesting and fresh, while continuing to work the same muscles in new ways.
Here are some other Body Blitz style workouts:
  • No equipment necessary
  • BOSU
  • Dumbbell
  • Body Blitz style
Notes about this workout:
  • Some of the moves in this workout are high-impact.  Please feel free to modify the workout to make them low-impact if necessary.
  • If you're unsure about any of the movements, check out the videos linked to the name of the exercise or google them before you start the workout.  You don't want to lose momentum, stopping after every exercise to look up how to do them.
  • The warmup and cardio sections of this workout are designed to do in a set amount of time.  This means that you'll work at your maximum level (as hard and as fast as you can) during this part of the workout.  Sometimes this might mean that you'll slow down, but as long as you're still feeling challenged, you'll benefit from the workout!
  • The resistance training sections of this workout are designed to complete a set amount of reps.  Be sure not to rush these movements and perform them in a controlled manner.  Choose your weights so that you can complete the workout, but it is still challenging for you!
  • Rest in between sets if needed, but no more than 1 minute!
  • Be sure to stretch at the end of the workout.  Check out some post-workout stretches from Health.com.

Warmup

Do each for for one minute, as fast as you can:
  • Jumping jacks
  • Squat jumps (jump out into a squat, about halfway down, then jump back up to standing)
  • High knees
  • Jump rope side to side (use an imaginary rope, moving both feet together, jumping side to side about 1-2 feet)
  • Out & in (jump both feet out, then back in, knees slightly bent)
FitYaf's Fitness Friday Workout - Winter Blues

Resistance Training, SET 1

  • Sliding squats (20 each side) - use a paper plate on carpeted surfaces or a paper towel on tile/hardwood
  • Dumbbell around the world (20 each direction)
  • Lunge pulse (10 sets of 8 on each side) - step out into a lunge position and pulse up and down 8 times before switching to the other leg (challenge yourself by jumping to the opposite lunge position)
  • Alternating bicep curls/reverse curls (20 of each)

Cardio, SET 1

FitYaf's Fitness Friday Workout - Winter Blues
Do each for for one minute, as fast as you can:
  • Sprint in place
  • Side to side floor hops
  • Squat jacks
  • Plank half circles - from a plank position, walk your feet to one side, creating a half circle, then come back the other side (you'll have to adjust your hand placement, but keep them in the same general location)
  • Speed skaters
FitYaf's Fitness Friday Workout - Winter Blues

Resistance Training, SET 2

  • Narrow squats  (40 total)
  • Tricep side push ups (20 on each side)
  • Moving lunges (4 sets of 8 alternating lunges) - with or without dumbbells
  • Alternating crab reach (20 on each side)
FitYaf's Fitness Friday Workout - Winter Blues

Cardio, SET 2

Do each for for one minute, as fast as you can:
  • Heisman 1-2-3
  • Mountain climbers
  • 180 jump squats
  • Suicide jumps
  • High knees
FitYaf's Fitness Friday Workout - Winter Blues

Challenge

Burpee pushup challenge - 8 push-up burpees, increasing the number of push-ups with every rep

Core

  • Hip lifts (20) - try to lift your hips up vertically, and not back towards your head
  • Moving plank (8 sets of 4 'steps')
  • Snow angels (2 sets of 30 seconds)
  • Alternating leg drop (15 each side)
Picture

Stretch

FitYaf's Fitness Friday Workout - Winter Blues
0 Comments

FitYaf's 30-20-10 Fitness Friday Workout

1/17/2014

1 Comment

 
This weekend, I'll be saying goodbye to the year 30!  It has been a great year for me both professionally and personally, but I have a feeling 31 is going to be just as great!  I put together this workout to share with you as a tribute to my 30th year.  Give it a try and let me know what you think.
FitYaf's 30-20-10 Fitness Friday Workout
Notes about this workout:
  • Some of the moves in this workout are high-impact.  Please feel free to modify the workout to make them low-impact if necessary.
  • If you're unsure about any of the movements, check out the videos linked to the name of the exercise or google them before you start the workout.  You don't want to lose momentum, stopping after every exercise to look up how to do them.
  • This workout is designed as a circuit.  Do each exercise in completion (30, 20 or 10), before moving on to the next.  When you finish the circuit, go back and do it again, so that you do each circuit for 4 (beginner), 5 (intermediate) or 6 (advanced) minutes.
  • Rest in between circuits if needed, but no more than 1 minute!
FitYaf's 30-20-10 Fitness Friday Workout
FitYaf's 30-20-10 Fitness Friday Workout
FitYaf's 30-20-10 Fitness Friday Workout
FitYaf's 30-20-10 Fitness Friday Workout
FitYaf's 30-20-10 Fitness Friday Workout

Circuit 1

30 squats
20 tuck jumps
10 pushups

Circuit 2

30 bicep curls
20 overhead presses
10 tricep pushups

Circuit 3

30 seconds high knees
20 jumping jacks
10 in & out abs

Circuit 4

30 hammer kicks (each leg)
20 alternating reach situps
10 tricep dips
FitYaf's 30-20-10 Fitness Friday Workout
How many rounds did you do of each circuit?
1 Comment

Death by Burpees and a partnership with FitMAPPED

12/13/2013

0 Comments

 
Last weekend, I only had a little bit of time before I had to get ready for a wedding.  I was debating on weather or not to squeeze in a workout, when my husband suggested we do the CrossFit "Death by Burpees" workout.
Death by burpees?  Sounds awful.  Also, it sounded like exactly what I wanted to do!

Death by burpees

With a continuously running clock:
  • 1st minute - 1 burpee
  • 2nd minute - 2 burpees
  • 3rd minute - 3 burpees
Continue as long as you are able!
Don't be deceived by the first few (easier) minutes - as the minutes go by, you have more burpees to do and less recovery time.  I was able to get through the 11th minute with a few seconds to spare.  I probably could have kept going at least one more minute, but it was time to start getting ready (and I was spent)!  Take the FitYaf challenge - start with pushup burpees and when you can't continue with them, switch to regular burpees!
Death by Burpees

My partnership with FitMapped

I'm also SUPER excited to announce my new partnership with FitMAPPED.  FiTMAPPED is a comprehensive, fully searchable directory of fitness studios and gyms in NYC and Los Angeles, and it's coming to Philly!  I'm so excited to be involved with such a great community - check out my first blog post!
Be sure to follow FitMAPPED if you live in NYC, LA, Boston, Chicago or Philly (and check back as we add new cities):
  • Facebook
  • Twitter
  • Instagram
  • Google +
  • Pinterest
Also, don't forget you can enter to win my Shakeology Shake-Up package once/day!
How many round of burpees could you do?
0 Comments

Fitness Friday Elf4Health Buddy Workout

12/6/2013

1 Comment

 
​If you've been following me on Instagram, you may have noticed a new hashtag I'm using - #elf4health.  This hashtag is part of a four week challenge that is running from the Monday Nov 25- Sunday Dec 22, 2013.  There are daily tasks, daily winners, prizes, weekly newsletters, and a Facebook group for support - pretty awesome, right? The challenge is split up into 2 week sessions, so if you haven't joined yet, it's not too late to join for the second half! Yesterday's challenge was to workout with a buddy, which isn't much of a challenge for me, since I teach group fitness classes.  I'm ALWAYS working out with buddies!  Some of the elves who couldn't find a workout buddy participated in a virtual buddy workout, where they were all doing the same workout at home.  The workout looked awesome, I can't wait to try, and now you can too!  Check it out below!
Fitness Friday Elf4Health Buddy Workout
Fitness Friday Elf4Health Buddy Workout



Check out my awesome workout buddies from last night!
Grab a buddy and start counting!  See how many rounds you can do!

Elf4Health Buddy Workout

10 pushups

30 mountain climbers

20 burpees

40 jump squats

50 second plank

Fitness Friday Elf4Health Buddy Workout
How many rounds did you do?  How long did it take?
1 Comment

FitYaf's Post-Thanksgiving Fitness Friday Workout

11/28/2013

3 Comments

 
I hope everyone had a wonderful time spent with family and friends yesterday.  Maybe you're shopping today, or maybe you're just lounging around, staying warm.  Whatever you're doing today, I hope it's not stressing about the overeating yesterday - it's time to hit reset today!  I can't think of a better way to do that than this post-Thanksgiving Fitness Friday Workout.  Find what you ate yesterday and complete the exercise for each SERVING you had of each dish.  Can't find what you ate?  Just do the whole workout - I'm sure you'll feel better when you're done!
Notes about this workout:
  • Some of the moves in this workout are high-impact.  Please feel free to modify the workout to make them low-impact if necessary.
  • Rest in between sets if needed, but no more than 1 minute!

Turkey - 20 minute run or 30 minute walk PER SERVING

Take these 20-30 minutes and give it your all.  Challenge yourself with intervals if you wish, but I want you to work up a sweat and make this a great run.  If you're walking on a treadmill, ramp up the incline!

Sweet Potato Casserole - 4 minute jump squat tabata

A tabata workout alternates periods of work with period of rest.  When you're doing the 20 seconds of jump squats - give it everything you have, then enjoy your 10 seconds of rest.

Stuffing - 50 squats

FitYa'fs Post-Thanksgiving Fitness Friday Workout

Mashed Potatoes - 50 alternating forward lunges

25 forward lunges on each side

Cranberry Sauce - 25 push ups

On your knees or on your toes, but get 25 good ones in!
FitYa'fs Post-Thanksgiving Fitness Friday Workout

Green Bean Casserole - 1 minute plank

Pie - 25 burpees

25 burpees PER SLICE of pie!  If you sampled them all, you've got a lot of burpees to do!
FitYa'fs Post-Thanksgiving Fitness Friday Workout
FitYa'fs Post-Thanksgiving Fitness Friday Workout
3 Comments

A Fitness Friday Survey

11/1/2013

0 Comments

 
I have good news and bad news for you Fitness Friday lovers.  The bad news is that I don't have new workout for you today. The good news is that I want to give you more of what you want!  My Fitness Friday workouts have ranged from little challenges that you can incorporate into your workouts to shorter high intensity interval training workouts to longer full body workouts.  I want to know what you like best!  Take a second to vote and let me know what you want to see!  And don't forget, you can always access my Fitness Friday workouts by clicking HERE.

Challenges

A Fitness Friday Survey - FitYaf Pushup Challenge

Other challenge workouts:

How far can you run in 30 minutes?

Body Blitz burpee challenge

Short workouts

A Fitness Friday Survey - FitYaf's Fitness Friday Tabata Workuot

Other short workouts:

Low Impact HIIT
"Insane" HIIT
Gym Rat workout


Full Body Workouts

A Fitness Friday Survey - FitYaf's Body Blitz style workout

Other full body workouts:

Body Blitz dumbbell workout
BOSU workout
No equipment necessary
0 Comments

FitYaf's Fitness Friday Workout - Body Blitz Style

10/25/2013

4 Comments

 
We all know that Step Aerobics is my "soulmate" workout, but my Body Blitz class gives me energy in a much different way. For a full hour, we sweat together, we grunt together, we sometimes even laugh together.  Each week I try to come up with new and challenging moves, and each week, my participants destroy the workout.  Today's Fitness Friday workout is another Body Blitz style workout, guaranteed to get your heart rate up and your energy blazing!
FitYaf's Fitness Friday Workout - Body Blitz Style
Here are some other Body Blitz style workouts:
  • No equipment necessary
  • BOSU
  • Dumbbell
Notes about this workout:
  • Some of the moves in this workout are high-impact.  Please feel free to modify the workout to make them low-impact if necessary.
  • If you're unsure about any of the movements, check out the videos linked to the name of the exercise or google them before you start the workout.  You don't want to lose momentum, stopping after every exercise to look up how to do them.
  • The warmup and cardio sections of this workout are designed to do in a set amount of time.  This means that you'll work at your maximum level (as hard and as fast as you can) during this part of the workout.  Sometimes this might mean that you'll slow down, but as long as you're still feeling challenged, you'll benefit from the workout!
  • The resistance training sections of this workout are designed to complete a set amount of reps.  Be sure not to rush these movements and perform them in a controlled manner.  Choose your weights so that you can complete the workout, but it is still challenging for you!
  • Rest in between sets if needed, but no more than 1 minute!
  • Be sure to stretch at the end of the workout.  Check out some post-workout stretches from Health.com.

Warmup

Do each for for one minute, as fast as you can:
  • Jumping jacks
  • Squat jumps (jump out into a squat, about halfway down, then jump back up to standing)
  • High knees
  • Jump rope side to side (use an imaginary rope, moving both feet together, jumping side to side about 1-2 feet)
  • Out & in (jump both feet out, then back in, knees slightly bent)

Resistance Training, SET 1

  • Uneven squats - keep your weight evenly distributed between both heels (25 each side)
  • Side raise with rotation - brace your abs to keep your torso still (20)
  • Abductors with weight behind knee - On your back, put one dumbbell behind each knee.  Position your knees over your hips and keep the insides of your feet touching.  Open your knees, keeping the insides of your feet touching, then close them, (30) 
  • Upright row to overhead press (20) 

Cardio, SET 1

Do each for for one minute, as fast as you can:
  • High knees
  • Box jumps
  • Alternating spider lunges
  • Forward and back frog jumps
  • Side to side floor hops 
 
FitYaf's Fitness Friday Workout - Body Blitz Style

Resistance Training, SET 2

  • Squats with heel lift (30) 
  • Overhead tricep extension - keep your biceps by your ears and elbows pointing forward (25) 
  • Standing abductors with weight behind knee - try holding the dumbbell behind your knee  (25 each side) 
  • Bicep circles - With your dumbbells in your hands, bring them up to a half-bicep curl so that your elbows are at a 90-degree angle.  Keeping one arm stationary, make small circles with the other hand.  Do four circles before moving to the other hand. (15 sets of 4, each side) 

Cardio, SET 2

Do each for for one minute, as fast as you can:

  • Sprint in place 
  • Basketball jumps (180 turn), 30 seconds each direction
  • Mountain climbers 
  • Ice skaters 
  • Tuck jumps 
 
FitYaf's Fitness Friday Workout - Body Blitz Style

Body Blitz Burpee Challenge

Core

  • V-sit extensions (20)
  • Low plank knee tap - Hold low plank so that your shoulders are over your elbows (neck in line with spine).  Gently tap your knees to the floor and return to plank position. (90 seconds) 
  • Cheek to cheek plank - @ 40 seconds in the video (90 seconds) 
FitYaf's Fitness Friday Workout - Body Blitz Style

Stretch

FitYaf's Fitness Friday Workout - Body Blitz Style
4 Comments

FitYaf's Fitness Friday Tabata Workout

10/18/2013

2 Comments

 
What is Tabata you ask?  Just like HIIT, Tabata incorporates periods of work with periods of rest.  During the period of work, you work at 100% intensity (maintaining proper form of course), then you partially recover during a short rest.  The fact that you never "fully" recover is part of what makes this workout so effective.  Typically the "work" period is 20 seconds and the "rest" period is only half of that or 10 seconds.  This type of exercise was discovered by the Japanese researcher Izumi Tabata, who was known for his work with Olympic speedskaters.  Tabata's research showed both aerobic and anaerobic benefits from this type of exercise.   For HIIT workouts, you're typically doing high-impact moves that are more "cardio", but for a tabata workout, you can do strength exercises as well as cardio exercises.  Due to the high intensity nature of the workout, tabata workouts are typically shorter than a traditional workout.  You can use the Tabata protocol with almost any exercise, but lucky for you I put one together for you!  The traditional tabata workout is designed to do the same exercise for the whole workout, but what is the fun in that?  The first section is four cardio exercises, and the second section is four strength exercises, but don't worry - I squeezed some burpees in there too.  Grab your stopwatch (or your favorite interval timer app) and let's go!
Notes about this workout:
  • Some of the moves in this workout are high-impact.  Please feel free to modify the workout to make them low-impact if necessary.
  • This workout is designed in an ON/OFF format.  When you are ON, you want to give the exercise EVERYTHING you've got.  When you're OFF, walk around and keep your feet moving.
  • The whole workout once through is 9 minutes (4 minutes cardio, 1 minute burpees and 4 minutes strength).  Start with a little warm-up (walking/jogging) to get your muscles warm.  Challenge yourself and try and go for a second round!
  • Be sure to stretch at the end of the workout.  Check out some post-workout stretches from Health.com.

Tabata Cardio

20 seconds of work, 10 seconds of rest for each move, twice (total = 4 minutes)
high knees
FitYaf's Fitness Friday Tabata Workout - high knees
gymbodylife.com
mountain climbers
FitYaf's Fitness Friday Tabata Workout - mountain climbers
oprah.com
switch
FitYaf's Fitness Friday Tabata Workout - switch kick
kicks
FitYaf's Fitness Friday Tabata Workout - switch kick
duniafitness.com
jump squats
FitYaf's Fitness Friday Tabata Workout - jump squat
womenshealthmag.com

Burpee

45 seconds of work, 15 seoncds of rest, one time through (total = 1 minute)
FitYaf's Fitness Friday Tabata Workout - burpee
dailymovesandgrooves.wordpress.com

Tabata Strength

20 seconds of work, 10 seconds of rest for each move, twice (total = 4 minutes)
push-ups
FitYaf's Fitness Friday Tabata Workout - pushup
womenshealthmag.com
sit-ups
FitYaf's Fitness Friday Tabata Workout - situp
fitstudio.com
squats
FitYaf's Fitness Friday Tabata Workout - squat
running.competitor.com
plank
 
FitYaf's Fitness Friday Tabata Workout - plank
womenshealthmag.com
FitYaf's Fitness Friday Tabata Workout
Have you ever done a Tabata workout?
2 Comments

FitYaf's Fitness Friday Low Impact HIIT Workout

10/11/2013

8 Comments

 
When teaching a class, especially high-energy classes like my Body Blitz class, I often demonstrate low-impact options for people who may have injuries or are just beginning a workout program.  While most exercises can be modified to be low impact, I recently got a request for a whole low impact workout from my friend Lauren's mom.  So today, I bring you FitYaf's Fitness Friday LOW IMPACT HIIT Workout.
Low impact exercise is a type of exercise where the amount of stress placed upon the joints of your knees, hips and ankles is relatively minimal.  Often times this translates to never having more that one foot off the ground at a time.  However, it can also refer to something like swimming, which is a great example of low impact exercise that is often chosen by athletes who have suffered a stress fracture.  The athlete is still able to participate in cardiovascular exercise, without putting a large amount of weight on the injured body part.
Last week I posted a high-intensity interval training or HIIT workout, and explained the benefits of combining high intensity intervals with short periods of rest for the benefit of excess post-exercise oxygen consumption.  The good news? Low-impact exercises can be part of a great HIIT workout too - and that's what I have for you today!  This workout plan was designed to help you push yourself to your max without doing any jumps.  You don’t need equipment or a lot of space.

Low Impact Exercises

*from Shape.com
Begin by walking or doing the elliptical for 5 minutes.  Then, go through the exercises 1-8, doing each one for 50 seconds, as fast as you can while maintaining proper form, and resting for 10 seconds before continuing on to the next move.  For your rest, grab a drink if you need to or march in place (just don't sit down).  The 5th exercise (lunges) is a 2-for-1, since you'll have to do it once on each side!  Once you're finished the 8th exercise, repeat 1-8 again two more times.  Including a stretch at the end, this whole workout should take about 35 minutes.

1. Squat

FitYaf's Fitness Friday Low Impact HIIT Workout - squat
FitYaf's Fitness Friday Low Impact HIIT Workout - Squat
Start with feet slightly outside your hips, lower into a squat position with arms extended.  Bring your arms down as you push through your heels to stand up.  Reach arms overhead and lift your heels off the floor. Return to start position and repeat as quickly as possible for 50 seconds. 

2. Reach-through

FitYaf's Fitness Friday Low Impact HIIT Workout - Reach through
FitYaf's Fitness Friday Low Impact HIIT Workout - Reach through
Begin in a full plank position with feet hip-width apart, neck in line with your spine and shoulders over your wrists.  Quickly kick right leg to the left, as left hand reaches toward right foot, pivoting on left foot. Return to start (rotate back to full plank) and repeat on the other side. Continue alternating sides.

3. No-jump burpee

FitYaf's Fitness Friday Low Impact HIIT Workout - No jump burpee
FitYaf's Fitness Friday Low Impact HIIT Workout - No jump burpee
Stand tall with feet hip-width apart, arms extended overhead. Push hips back and bend knees to lower into a squat. Place hands on the floor and quickly walk feet back into a full plank position, one at a time. Lower into a pushup if you can. Press up, walk feet back into squat, and stand up, reaching arms overhead. 

4. Plank extension

 
FitYaf's Fitness Friday Low Impact HIIT Workout - Plank extension
 
FitYaf's Fitness Friday Low Impact HIIT Workout - Plank extension
From a low-plank position (feet hip-width apart and shoulders over elbows), extend one arm keeping your torso still and hips square to the floor.  Return arm to plank and alternate.

5. Lunge (once through on each side)

FitYaf's Fitness Friday Low Impact HIIT Workout - Lunge
FitYaf's Fitness Friday Low Impact HIIT Workout - Lunge
Begin in a lunge with left leg forward, arms bent by sides, back knee pointing towards the floor and both knees at a 90 degree angle. Pushing up through your feet, extend legs and rise up onto balls of feet as arms extend overhead, fingertips reaching to ceiling. Return to start and repeat. Repeat on opposite side. 

6. No-jump tuck

FitYaf's Fitness Friday Low Impact HIIT Workout - No jump tuck
FitYaf's Fitness Friday Low Impact HIIT Workout - No jump tuck
Sit on the edge of a sturdy chair or box, leaning back slightly. Pull abs in tight, and bend knees about 90-degrees. Point toes lightly on the floor, and bend elbows and hands in front of shoulders.  Lift knees up and lightly tap thighs with hands, sitting upright as you draw legs in. Return to start and repeat.

7. Skaters

FitYaf's Fitness Friday Low Impact HIIT Workout - Skaters
FitYaf's Fitness Friday Low Impact HIIT Workout - Skaters
Stand with feet wider than your hips. Bend right knee, putting your weight in your right heel & extend your left leg out, driving your left arm forward and right arm back.  Staying low in squat position, shift weight to left leg, lowering into a left side lunge, with your weight in your left heel, right leg extended & right arm forward. Repeat side to side.

8. Plank extension (repeat #4)

Do you prefer low-impact workouts?
FitYaf's Fitness Friday Low Impact HIIT Workout
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    Jillian [FitYaf]

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