May 8 2012
Sweat – 9 Minute Total Body Workout
I’m just gonna make you sweat today in under 10 minutes!
We are going from upper to lower body, then back to upper body, getting a total body workout and working up a great sweat! What a nice way to get back into a workout routine!
Can’t do a push up with your feet elevated? That’s OK, do regular push ups. Can’t do those quite yet? Drop your knees to the ground. Can’t do a bulgarian split squat? How about a regular lunge? No? How about getting up and down out off of a bench with a single leg or even with both legs?
There are always modifications. You can do the exercises, you just have to do them in a way that works for your body. Make the choice. Get it done!
Get into the best shape of your life with me, at home, for free! Make a decision to change your life. Start with BPM.Tv! One workout at a time. One meal at a time. No excuses! You don’t need equipment, you just need commitment.
xoxo ~ Cori
Sweat – 9 Minute Total Body Workout
Sweat – 9 Minute Total Body Workout
SONG: Snoop Dog vs. David Guetta – Sweat
SONG: Snoop Dog vs. David Guetta – Sweat
Workout Breakdown
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Time: 9 Minutes. |
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Workout Type: Time challenge. |
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Workout Exercises: 6. |
Get your gear:
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No gear needed. Just your own body and the will to kill your workout. |
Buy the same nutrition products as me:
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PROTEIN Get your protein here |
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SUPER GREENS Get your super greens here |
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Peanut Butter Get your PB2 here |
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EGG WHITES Get your egg whites here |
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Tea Get your tea here |
Sweat – 9 Minute Legs Workout
6 exercises. 1 minute for each exercise. Try not to rest until you are done! Go from one exercise to the next. For beginners, going through the routine just one time a great start. If you want more burn, repeat it! I go through a total of 4 rounds. Beginners, if you are concerned about being able to do the full exercise, simply modify it so you can do it pain free. You can do push ups from your knees. You can do assisted pull ups. You can do modified Bulgarian split squats. Just keep going!
Remember to post your scores! I want to know how you did! Posting how many times you go through the workout right here on this page is a great way to keep track of your workouts so you know when you’re making progress!
Rotator Cuff Warm Up:
1 minute each shoulder, or 2 sets of 25 reps for each shoulder
Always warm up with a dynamic warm up and rotator cuff exercises for any upper body work.
Push Ups:
1 minutes
1 minute can feel like a long time, but try your best to keep going without stopping! Bring your chest ALL THE WAY to the ground. Don’t cheat. No partial range of motion. Go so low your nose or chin just barely kisses the ground. If you have to rest on the ground, that’s fine. Just get down there. It’s better to go low and rest than it is to do a partial range of motion when it comes to these. To make it harder elevate your feet. To make it easier, go as long as you can on your toes, then drop it to you knees and keep going.
Bulgarian Split Squats:
1 minute right
1 minute left
Elevate your back leg. Push through your front heel. Drop it as far as your body will allow. Keep your knee aligned over your ankle. Beginners having trouble with this one? Change your range of motion. Still having trouble? Try just a regular lunge. Still having trouble? Try some more single leg bench squats, getting up and down from a bench or chair with just one leg. Having trouble with that? Allow your other leg to tap down. There are always modifications. It is up to you to find your starting place and to work up from there. If ever there is an exercise you are struggling with, modify it, find a way to do it successfully and with proper form, then do it.
Single Leg Bench Squats:
1 minute right
1 minute left
Sit down. Get back up on just one leg. Keep your other leg up. If you have to tap it down for a second to regain balance, pick it right back up. To make it easier, use a higher ‘bench.’ To make it harder, use a lower ‘bench.’ If you get to the end and you want more, go back through the full routine again.
Pull Ups:
1 minute
If doing a full minute is hard all at once, work your way up to it! I try to break it up into sets of 10 while I’m going through the minute. I try to get in as many sets of 10 as I can within that 1 minute. I tend to get in one set of 10, then have to drop it to 8, rest a second, and get the last 2 in for the other sets. Remember to lift your chest up to the bar and not to let your back round at all. Try to your best to not let your back round at the very top of the movement when you get tired. Try to keep your chest up even at the top! I’m continually working on my own form on these. Let’s work on it together!
V-Sit (Modified with Knees Bent):
1 minute
Keep your abs tight and squeeze it all in. Keep your chest up as you bring your knees in. Keep your back long and tall. Just starting out? Place your hands on the ground back behind your bum. Ready to go more advanced? Try moving your hands forward, reaching out on the ground past your bum. Want to go even more advanced? Lift your hands up and reach out in front of you the entire time, maybe only hugging your knees for a split second.
There it is. You don’t need equipment. You only need commitment. Commit to getting into the best shape of your life. I can show you how, but now it’s up to you to do it.
Want more? Repeat it. I go through 4 rounds of this workout, then finish out with quite a few other exercises at the gym and two sessions of cardio, one at the gyme and one outdoors with my doggies. It doesn’t come easy for me. I have to put in a lot of work to make it happen. Now it’s your turn. Start with your own personal best and try to improve each week.
Post your scores! Post how many rounds you were able to go through! Try to come up with a way to make the exercises even more challenging! Try to have even better form than me!
Follow Through
I like to post something about cardio and nutrition at the end of every post because it is important.
Cardio and nutrition are going to be two of the most important parts of achieving your results, no matter what what your goal is. You can not work off your nutritional decisions with exercise. What? You can’t eat a donut, then just do 2 hours of cardio and *poof* it will be like it never happened? That’s what I’m saying. Come on. No. You can’t.
Your body doesn’t work like a simple addition or subtraction problem. It is not calories in vs. calories out. What you eat has a chemical effect on your body. Even if you do cardio to ‘burn it off’ the chemical effect is still present. Different sugars have an affect. Different proteins have an effect. Different fats have an effect. When you take a vitamin, you understand that it has an effect in your body that cardio will not ‘work off,’ right? Food works the same way. Different foods have positive and negative chemical effects within our body. You can’t just work them off.
You have to unlock and unleash the body fat by working with your body in every aspect. Your body works in harmony like a symphony. When one instrument is off, the entire song doesn’t sound right. A good steady drumbeat can’t make up for a guitar that’s out of tune. 2 hours of cardio cannot make up for a donut. Or pizza. Or macaroni and cheese. Or wine and a baguette. Got it?
Cardio
I do a minimum of 45 minutes of stairs with intervals as cardio each and every day. When I’m trying to lose fat I usually do two separate 45 minute cardio sessions a day. Even while I have been recuperating from the car crash, I have still been able to do at least one session of my daily cardio. I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it. The pay off is that I feel awesome. I feel energized by cardio. I love it.
Post Workout Nutrition
When I was trying to gain muscle I finished every workout with a protein shake, animal protein, and some complex and simple carbs. These are healthy choices for gaining or for performance. These are not the right choices for me for trying to lose fat, define and sculpt muscle. Trying to define and sculpt muscle is different from gaining muscle. This means I need to eat something different.
When I am trying to lose fat and sculpt muscle, I am much more strict with my diet. Only true food sources. No protein powder.
I finish up every workout with lean protein from true food sources (a little red meat, white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only. Again, no protein powder. If you are a vegetarian you would most likely need to supplement with protein powder. If you are not, let me say again that true food sources work best for losing body fat.
Even when I am trying to lose fat, I still FEED my body.
Want more information about nutrition? Check out BPM.tv Nutrition 101.
You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.
Cori Ann’s Prepping Fat Loss Diet:
You can click on the link to my fat loss diet to get details about what works for me, but here is the basic breakdown.
This is my meal plan while I am trying to lose fat and define muscle. My carbohydrates come from complex sources only and are kept to about 100 grams per day.
My sugar is kept at about 18 grams per day. That’s it. That is less than what is in one banana. That means fruit is not in my fat loss nutrition plan. My sugars come from minimal amounts that naturally occur in veggies and in the complex carbs I eat each day. No matter what your goal, I highly recommend you watch your sugar intake, even ‘healthy’ sugar like fruit, and moderate it to a minimum based on your own personal goals.
My protein is kept at about 250 grams per day and comes from high quality, organic, free range (or wild) lean animal sources. My fats are kept at about 40 grams per day and come from my protein and complex carbohydrate choices (not additional plant sources like olive oil, coconut, nuts, or avocado).
That equals about 1800 calories per day. I don’t drop it much lower than that.
I eat natural, organic, whole foods that I cook myself, or if possible I eat them raw. I drink 1 to 2 gallons of water and a couple cups of either coffee or tea. There is no mysterious, magical diet. If you want to lose bodyfat you need to eat a fair amount of lean protein and A LOT of green veggies at every meal. Period.
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!
Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.
May 08, 2012 @ 19:25:36
since you finished the competition last week are you still in “season” with diet, training and weight? or are you switching to a gaining muscle diet or just maintaining it. and when the season is finished will your body change and naturally gain weight back (not excessive just to a higher body fat % like 15 or something). that would make me anxious after all the hard work, unless I knew to expect it. just wondering what your meals will look like now that you are a fitness competitor!
May 08, 2012 @ 21:41:17
Great question Rebecca. I am getting so many great questions lately! I’m going to have to reply to quite a few of them in a blog post tomorrow. Stay tuned!