Hot5 Workout of the Week – Cardio Crush

Cardio Crush

Equipment: None

Tip: With Hot5 Premium you can favorite these workouts and then rearrange them in the Favorites tab to create a playlist.

1. Functional Warm Up by Marc in Yoga & Flexibility
2. Home Cardio by Jennifer in Cardio & Agility
3. Cardio Mash Up by Jayme in Cardio & Agility
4. Power Cardio by Gerren in Cardio & Agility
5. Plyo Cardio Burn by Victor in Cardio & Agility
6. Yoga Twist by Miranda in Yoga & Flexibility

Cardiovascular training is one of the best things you can do to make your muscles shine. You can do all of the ab work in the world, but without your cardio training, your six-pack may stay hidden under subcutaneous fat.  So get your heart pumping and join us for our Cardio Crush Workout of the Week!

This 30-minute workout will get your oxygenated blood flowing and your most important muscle thumping. This Workout of the Week will challenge you to get out of your comfort zone. Remember to focus on breathing all the way in and all the way out and you’ll get to the finish line!

This cardio workout will utilize all of your muscles while keeping your heart rate elevated. Moving through many planes of motion, it will also engage your core and upper and lower body. You’ll use your own body weight throughout and you may be surprised by how difficult that will be.

Marc will start you off by bringing your heart rate up with his Functional Warm Up. From there Jennifer, Jayme, Gerren and Victor will guide you through a series of cardio drills that will push your body and soul to the limit.  Miranda will meet you at the end to wring you out and cool you down with her Yoga Twist series.

In order to maximize your results with this 30-minute workout, aim to get it done at least 4 times this week (or really challenge yourself and fit in 6 times!). If you are just starting with us, go at a pace that makes sense to your body. If you do cardio training regularly, then you know the drill.

Your heart will thank you, while your muscles glow with definition!

 

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Hot5 Workout of the Week – Focused Flexibility

Focused Flexibility Workout

Equipment: Just your body

Tip: With Hot5 Premium you can favorite these workouts and then rearrange them in the Favorites tab to create a playlist.

1. Sun Salute by Miranda in Yoga & Flexibility
2. Warrior Flow by Miranda in Yoga & Flexibility
3. Yoga Twist by Miranda in Yoga & Flexibility
4. Full Dynamic Stretch by Miranda in Yoga & Flexibility
5. Yoga Abs Flow by Miranda in Yoga & Flexibility
6. Full Body Stretch by Miranda in Yoga & Flexibility

Flexibility is your secret weapon when it comes to preventing injuries, so loosen up with us for our Focused Flexibility Workout Of The Week.  This 30-minute workout has something for everybody so grab a mat and let’s get started!  This Workout of the Week is all about the elasticity of your muscles and is more challenging than you might imagine so remember to focus on your breathing and you’ll make it through to the end.  If you are just starting with us, go at a pace that makes sense to your body.  If you already incorporate flexibility on a regular basis then move forward and lengthen to your maximum range of motion.

This flexibility workout will elongate your muscles while also requiring you to challenge your balance.  Being multi-planar it will also engage your core and upper body. You’ll use your own body weight on your mat as you go through this series with Miranda.  She will start you off by building some heat in your major muscle groups with her Sun Salute series. From there she will guide you through a flow of moves that will wring out your spine and open up your hamstrings, hips and heart.

In order to maximize your results with this 30-minute workout, aim to get it done at least 4 times this week (or really challenge yourself and fit in 6 times!) and your fiercely flexible muscles will thank you every day from here on out!

 

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Hot5 Workout of the Week – Leaner Legs for Shorter Shorts

Equipment: Dumbbells

Tip: With Hot5 Premium you can favorite these workouts and then rearrange them in the Favorites tab to create a playlist.

1. Functional Warm Up by Marc in Yoga & Flexibility
2. Chiseled Legs by Loni in Butt & Legs
3. Sculpting Legs by Loni in Butt & Legs
4. Body & Booty Pump by Jennifer in Muscle & Strength
5. Full Force Agility by Gerren in Muscle & Strength
6. Full Body Stretch by Miranda in Yoga & Flexibility

Shorts and swimsuits are still the standard for the season so jump in and join us for the Lean Out Your Legs Workout of the week.  This 30-minute Workout of the Week is very demanding and will leave no lower body muscles unturned.  

Marc will wake up your body with his Functional Warm Up, Loni,  Andrey, and Gerren will guide you through a series of exercises that will demand the best from your legs and Miranda will catch you at the end to open up your glutes and hips for the Full Body Stretch.

This lower body workout incorporates agility, balance and many planes of motion so your core will also come alive while your legs are working hard. You’ll use your own body weight in addition to dumbbells as you go through this series with our trainers.   

If you are just starting with us, check out each move and go at your own pace.  If you are one of our regulars then you know the drill………no holding back.

In order to maximize your results with this 30-minute workout, aim to get it done at least 4 times this week (or really challenge yourself and fit in 6 times!) and your legs will be leaner (and your shorts will be shorter!) than you’ve ever imagined.  

 

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Hot5 Workout of the Week – Show Off Your Arms

Show off Your Arms

Equipment: Dumbbells

Tip: With Hot5 Premium you can favorite these workouts and then rearrange them in the Favorites tab to create a playlist.

1. Full Body Warm Up by Gerren in Abs & Core
2. Dumbbell Dexterity by Andrey in Muscle & Strength
3. Super Body Strength by Andrey in Muscle & Strength
4. Dynamic Power by Gerren in Muscle & Strength
5. All About Planks by Gerren in Abs & Core
6. Sun Salute by Miranda Yoga & Flexibility

It’s still sizzling outside and if you want your arms tank top ready, join us for the Show Off Your Arms Workout of the Week!

This 30-minute workout is going to challenge your arms using the entire length of every muscle. Because this upper body workout uses stability, forces you to utilize your core and is also multi-directional, you can expect to be fearlessly sleeveless in no time. You’ll use your own body weight in addition to dumbbells as you go through this series with our trainers.

Gerren will prep your muscles with his Full Body Warm Up. Andrey and Gerren will guide you through a sequence of moves from many angles and Miranda will catch you at the end for a yoga flavored stretch.

This workout is for everybody, so if you are new to our workouts, give each move a try and take a break when you need to. If you’ve been with us for a while, grab your dumbbells and dig in.

In order to maximize your results with this 30-minute workout, aim to get it done at least 4 times this week (or really challenge yourself and fit in 6 times!) and you’ll be fit, fierce, and fearless without sleeves every day of the week.

 

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Hot5 Workout of the Week – Strong and Healthy Core

Equipment: Stability Ball

Tip: With Hot5 Premium you can favorite these workouts and then rearrange them in the Favorites tab to create a playlist.

1. Full Dynamic Stretch by Miranda in Yoga & Flexibility
2. Core Ball Sculpt by Loni in Abs & Core
3. Amazing Abs by Victor in Abs & Core
4. Action Core by Marc in Abs & Core
5. Defined Abs & Core by Gerren in Abs & Core
6. Full Body Stretch by Miranda in Yoga & Flexibility

It’s the height of summer and bathing suits are what you’re wearing! Join us for the Strong Core – Workout of the week!

This 30-minute workout is for men and women and it challenges your middle from every angle.

Miranda will start you off with a Full Dynamic Stretch, Loni, Victor, Marc and Gerren will take you through multiple planes of motion using your core as a stabilizer and then Miranda will meet you at the end for a Full Body Stretch.

You’ll work both lengthening and shortening contractions as you go through each of these functional core moves. This core workout uses mobility, stability and is multi-directional, so you’ll see some amazing results.

If you are just starting your fitness journey, go at your own pace and do as much as you can.  If you have been working out regularly, do your best to get in every rep ‘til the end.

To maximize your results, aim to get this core workout done at least 4 times this week! Or really challenge yourself and fit in 6 times!

 

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HIIT and Be Fit–Top Trend 2014

By Jayme Boyle

This is the holiday season. You are busy. You need a good plan to stay on track. Providing you are healthy and your doctor gives his stamp of approval for physical activity, you can start today and not be derailed by shopping, parties and family visits, all that must be fit into the closing of 2013. You can do both – expend calories, stay in-shape and spread holiday cheer without adding inches to your waistline.

THE PLAN: HIIT workouts are short in-duration, they requires a maximum expenditure of energy. Push 100% then recover, completing a set amount of intervals best programmed for your workout.

Research released by ACSM’S Health & Fitness Journal: November/December 2013 – Volume 17 – Issue 6 – p 10-20 named top fitness trends for 2014.  The #1 winner is a personal favorite for quick and effective workouts. High-Intensity Interval Training (HIIT) burns calories and take less time than more traditional cardio workouts.

INTERVAL TRAINING: Quick and Easy Recipe

1 min Burpees
1 min Skaters
1 min  Walking Plank
1 min Run in Place
1 min Lunges

HOW TO PUT IT TOGETHER: This routine when performed three times, will vary in overall duration depending on your fitness level. Start with a 1-1 ratio. One-minute of work to one-minute of rest. You work hard for that minute then recover as needed to perform again. As you get stronger, the breaks between each exercise will shorten. Do not cool down completely. You must stay activated and engaged. Remain focused and challenge yourself. Don’t be distracted during your breaks, instead mentally prepare for your next bout.

CUSTOMIZE: Add in your favorite cardio routine by powering up a hill for one-minute. Use the decent to recover. Possibly you power walk or run a flat for one-minute, then recover. Make it more complex and chose an exercise from above, then walk to recover. Perform the next exercise, rest and walk again. Maybe you charge the hill and at the top you rest then do an exercise as your next interval, alternating between cardio intervals and the exercises above. Need more? Then power up the hill with squat jump-ups and really feel the burn!

HIIT training is amazing because it’s about duration and intensity with recovery, rather than specific skilled movements. You can do just about anything in that interval to challenge your body. Yes, HIIT is that simple to choreograph. Comment with your best stories.