Get your workout in while watching the big game

Since we are in the 2nd month of football season some of you might be tired of watching your team okay especially if they are 1-3, cough, cough the Vikings.  So your significant other is watching the game you want to spend time with them but get a workout in what's a girl to do?  I created a workout to keep you entertained and you will be watching the game with your other half.  Below is the game day workout.  You can do this workout for half the game, the entire game or just pick which quarter you want to get your workout in during.

Game day workout

1. Every time a team scores a touchdown: 10 push-ups

2. Every time a team scores a field goal: 10 squat thrusters

3. Every time a player runs out of bounds: 10 jumping jacks

4. Every time they show a head coach on TV: 10 burpees

5. When you see someone celebrate a touchdown: 20 mountain climbers 

6. When there is a turnover (interception or fumble): hold a 30 second plank

7. When a quarterback is sacked: 15 double crunches

8. If there is a safety during the game: 100 butt kicks 

If you don't know what these terms are ask your significant other or listen for the answer to say them during the game.  Let me know below if you try the workout out and if you have any tips to add to the workout.  You can modify and have different exercises for different teams but I tried to keep it simple so you can get in your football watching groove.  

As always check out www.safiretraining.com for more information and sign up for our newsletter to get even more fitness tips.

In good health,
Andrea

Partner Workouts

We all know working out can be tough at times, motivation ceases, plateaus hit, goals reached.  What is one to do?  Well my suggestion is to invite a friend to workout with you.  Tips when looking for a friend to workout with; make sure you have similar fitness abilities, know if your going to talk in between exercises, and know what pace you want to workout at.

  Perform 2-3 sets and 10-15 reps- based on ability and time

• Partner Band Rows
(above picture) Each partner holds onto a band as you row the handles to the sides of the chest.  You can also perform a squat as your rowing (seen above) 
• Partner Plank & Speedy Feet One partner holds a plank as their partner is doing speedy feet to the outsides of the feet and in between your feet.  

• High 5 Push-ups- Perform a push-up as your in the up position give your partner a high five alternate back and forth between hands to give a high 5. 
• Partner Jacks & Wall Sit- One partner performs 100 jumping jacks as fast as they can the other partner is holding a wall sit, once the person is finished with their jumping jacks they switch roles. 
• Squats with Medicine Ball Pass- Both partners perform a squat as you stand up pass med. ball to their partner, perform another squat as you stand pass back to original partner.  
• Band Sprinting- A favorite by my bootcampers!! (a little sarcasm) You place a band around the hips of your partner, you hold onto the band or handles (handles can be dangerous b/c they will snap, Versa-loop bands work the best for this) you hold on as your partner sprints for 30 seconds than you switch.  Perform 3-5 times a piece.  
• Partner Leg Throws- One partner is lying on ground the other is standing over the top of the partner, the partner on the ground holds onto the ankles of her partner.  The standing partner throws the legs down of the partner on the ground. 

Enjoy and have a great workout!  Leave a comment of what your favorite partner move is!  

As always you can check out more information at www.safiretraining.com 

In good health,

 Andrea 

No time to workout this week? Try Tabata Training

What is tabata training you ask?  Is it like intervals while similar but it involves exercises and is not just limited to the treadmill or other cardio machines.

Tabata training is performing an exercise for 20 seconds as hard and as fast as you can.  Your heart rate should be very high well doing these exercises.  You than will get a 10 second rest and than repeat the exercise for 20 seconds and rest again for 10 seconds.  This is the pattern you will be doing during your tabata training.  Your workout will only last 4 minutes.  If your not tired by the end of the 4 minutes you need to push yourself even harder.

Below are some sample tabata exercises you can do in your own home.

*Note do not perform these exercises if you have a heart condition or were suggested  your doctor to not get your heart rate above a certain beat per minute while exercising.

Below workouts will be done 20 seconds and than rest 10 seconds before performing the same exercise one more time and than resting and move onto the 2nd exercises on the list.  So every exercise is performed twice before moving on.
Workout #1- recommended for beginners 
1. Jumping Jacks
2. Push-ups
3. Squats
4. Up/down planks

Workout #2- Intermediate to advanced 
1. Split Jumps
2. Donkey Kicks from side to side
3. Split Jumps with a reach to sky and touch the ground
4. Plank Jacks w/push-up

Workout #3- Intermediate to advanced
1. Butt kicks w/jumping jack arms
2. Squat Jumps
3. Burpees
4. Plyo-Jacks- (Jumping jack w/a jump off the ground)

Enjoy the holidays and get a quick 4 minute workout in to burn those calories!!
Check out www.safiretraining.com for more workout ideas.