Hey hey!! I can't believe how quickly this semester is coming to an end! I taught my second to last total body class last night here at UF and got some requests to post more of my workouts. I meant to post this last week but last week was CRAZY busy.

Anyway, this workout was great! Supersets are an awesome way to work on strength while keeping your heart rate up and getting real sweaty. You simply perform two different exercises back to back and complete before moving on.

For the strength exercises, I completed with my class 45 seconds of work with 15 seconds of rest, and for the cardio portion we completed 20 seconds of work and 10 seconds of rest. Really you can go with any time intervals you like.

Here's a video of some of these moves:

http://www.youtube.com/watch?v=f4fj_QFnSDI

I hope everyone's week is going well! Mine has been quite exciting - I will share soon :)

- Rach

Good morning! I've got another workout to share adapted from the Total Body class I taught last night!

This one was great and we all definitely were sweaty by the end! I've said it once but I will say it again, circuit workouts are my favorite way to workout. Because the pace is quick and your body has to keep guessing what is coming next, it gets your heart rate up without having to do any intense cardio. It's a great way to work on strength and cardio. As per usual, I included a #15SecondFitness video demonstrating some of the exercises:

http://www.youtube.com/watch?v=vAYOIXefj2k

Here are some links demonstrating some of the other exercises:

Donkey Kicks, Single Leg Deadlifts, Bent Over Rows, V-ups

I hope you try it out!

On another note, did you all see Ariana Grande's impression of Celine Dion on Jimmy Fallon? I love this blurb on his show and thought it was pretty funny. She's so talented!

http://www.youtube.com/watch?v=05dKQsVOZXY

Have a great day!

Rach

Hello there! I have another great workout for you today. This workout is adapted from a class that I teach on campus called Cycle Circuits. It mixes cycling and strength work on the floor for a sweaty total body workout. For the class, I alternated between two drills on the bike (about seven minutes) and the total body circuit on the floor. You can use any type of cardio for the workout though! I would do about five minutes of cardio and then complete the circuit and complete those two portions three times in total. This class always flies by. You could even give it more variety by switching up the type of cardio you do in between circuits. For example, five minutes running, five minutes on the bicycle and then five minutes jumping rope or battle rope intervals.

The best part is that for the circuit portion, all you need is a set of dumbbells. This workout can easily be done anywhere!

For the squat with a press and twist, you literally just squat, overhead press and pivot one foot to twist to one side - this exercise is great, it works the entire body and engages the core. Alternate sides!

If you have not heard of a renegade row, it looks like this:

http://www.youtube.com/watch?v=Gja70kgtvoQ

A spiderman plank looks like this:

http://www.youtube.com/watch?v=dvAm7Gw0klA

Enjoy!