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Recently Optimizing You shot a video about the importance of water in the morning. In the video Brian explains that water before eating or drinking anything else in the morning will increase your metabolism by up to 24 percent. That means water is one of the most powerful tools for weight loss. On top of that, it has been shown that people that are properly hydrated experience a 30 percent increase in cognitive function when compared to people dehydrated by only five percent. All together the benefits of water outweigh the effects of caffeinated coffee or tea.
Okay! Now that we got that outta the way, let's WORKOUT!
We call this the "Everyday I'm Shufflin" workout, because we get you shuffling, and sliding your feet on the ground in this exercise to Dominate your core, all while keeping it INTERESTING!
Equipment needed: Two Paper towels, or regular towels. Hard wood, or tile (or any other slippery floor). Just put them on the ground, and your feet on the towels! Now you can shuffle and slide easily along the floor!
Exercise #1 Slide in Pike (With pushup)
Start in a pike position, hands flat on the ground then slide your feet up raising your butt towards the ceiling. You should be raising it using your core. Feel it tighten, remember why we are doing this exercise! To get a strong and sexy core! For those that can, add a pushup into this exercise, making it more challenging, and building more strength!
Exercise #2 Sliding leg spread (With pushup)
Starting again in pike position, this time we are working the leg adductor, and abductor here. Make sure to keep the weight down by your feet, spread your legs open, then squeeze them shut. For those that can., add the pushup movement in there, it's a more natural movement, and again will add more strength.
Exercise #3 Three point slide
You guessed it! We are in Pike position again! This time we start by sliding our knees into our chest, extending the legs back out, then bringing the knees in from the left, and then the right. Hitting all three points is one rep. Keep that intensity up!
Okay! We kept that one a little shorter, to allow for more intensity. Remember if you are doing the interval style (recommended) then you will set your interval timers to 50 seconds with 10 seconds rest. We'll do three rounds of this meaning there will be a total of 12 rounds aka THIS IS ONLY A 12 MINUTE WORKOUT! Put in as much intensity as possible into those 12 minutes, you'll be amazed by the results. If you get tired, don't quit, just modify the workout. If it's too hard, drop the pushup, but keep going!
If you are going the low intensity route, do 10 reps of each exercise, and 3 sets. Focus on your form, and still try to keep the intensity up.
As always, comment, share, subscribe, like, all of those internet buzzwords that basically just means; Let us know you are watching, and let us know what more you want to see!
Fitness needs to be interesting, or else most people won't stick with it. Here at Optimizing You, we make it interesting, and we keep you moving around, while getting an effective workout. So you never have to scream out "I've Fallen, and I can't get up!!" we've got all these exercises that will get you working your legs, arms, and core, to make sure that you can always lift yourself off the ground!
Exercise #1
- Elevating one leg with the other at a 45 degree angle, lying flat on the ground you'll want to post on the side of the leg you have raised, and with the opposite arm, reach up and grab that leg. Now that you've done that side, let's switch legs!
Exercise #2 Full body extension (With leg spread)
- Extend your body all the way out, hands past your head, feet of the ground. Bring your arms all the way through the length of your body, and spread your legs apart in a V. Use a weight to make it more challengin, or feel free to just reach your hands through your legs if you don't have a weight. Remember to SQUEEZE at the end so that you get the most work in those abs!
Exercise #3 Pushup with double roll
-This one is simple, straight forward, and is going to work your chest, and core! Do a pushup, drop down, roll over twice keeping your arms close to your body, and then do another pushup. Double roll back, and that's one rep!
Exercise #4 Side reaches -Flat on your back, leg 45 degree angle, extend your arms and reach from side to side extending your body as far as you can. Once to both side is going to be one rep. Don't cheat yourself! This shouldn't be easy. SQUEEZE!
As always, with these exercises you have two options. Set an interval timer (Here is one you can use online) for 50 seconds on with 10 seconds rest. IN this case you will have 5 exercises, 3 rounds. So this should take only 15 minutes!
If you need to go at your own pace, then do ten reps of each. This part is for beginners, and you should work your way up to the interval training, because INTENSITY = FAT BURNING! and Interval training, is INTENSE!
Share your feedback with us! Let us know what you think about the workout, how you did, and what you want to see next. As always we will do our best to deliver the best, and most relevant content directly to you!
We've delivered another workout that will give you that "Good Feeling" Like you've actually done something! When you are done with this, you will KNOW that you burned some fat, and that even after you leave the gym, your metabolism is on overdrive!
Exercise #1
Box Jump
When doing your box jumps you want to focus on INTENSITY, but also SAFETY. Try to keep your movements as fluid and athletic as possible. Jump high, land light, drop softly, spring back up! Start with a reasonable height a household step stool works great when you are at home. Make sure you stabilize it so that it doesn't shift too much on you. (Do these at your own risk!)
Exercise #2
Three Point Hop
This exercise is great for keeping your heart rate up, and working the core! Once again, keep up your intensity, and do your best to never stop moving. Slow down if you must, but never stop! Start in the frog position, hands on the floor, legs right behind your elbows. Extend your body out to plank position in the center. Move to the left, back to center frog position, then out to the right. Back to center is one rep once you've hit all three points. Hit all three points!
Exercise #3
Jump Squats (with a spin)
Jump squats are working multiple muscles in your leg. Make sure you are getting a good deep squat before you spring back up! That's engaging those muscles and allows you to work those glutes! Ladies, we know you want to sculpt those buns! Squat deep, spring up, land soft, turn quickly, and do it again, spin back, and that's one rep!
Exercise #4
The Burpee
Simple and effective, this move hits multiple muscles in your body, and gets your heart rate booming! I've chosen a variation that skips the pushup. For more of a challenge feel free to throw in a pushup at the plank portion. From standing, drop down hands on the ground, extend your legs out into plank position, bring feet back up to center in a frog stance, then jump up. That's one rep!
Two Choices!
Try both of these.
HIIT style: Set an interval timer for 50 second intervals, with 10 seconds of rest. 12 Rounds. Do each exercise for 50 seconds straight, take your 10 second rest, then it's on to the next one. Record your reps, and post here to let us know how you do!
Circuit style: Do each exercise for 10 reps, cycle through 3 times. This allows you to take more rest in-between to keep your form up to par.
Share your feedback with us! Let us know what you think about the workout, how you did, and what you want to see next. As always we will do our best to deliver the best, and most relevant content directly to you!
You are the type of person that wants to get in shape but can't spend all day at the gym. Good! Optimizing You is dedicated to providing options for busy people like yourself. The "Can't Be Tamed Ab Workout" is great for the core. Try to get it done in 10 minutes. Enjoy the work!
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