aloha wow (workout of the week)

Pressed for time? Use either of these workouts below to get an effective workout in a flash.

Shoulder Pump:

Do 3 sets of the following, without any rest between exercises. Rest 30 seconds at the end of each set.

  • Dumbbell shoulder press 10 reps
  • Dumbbell lateral raises 10 reps
  • Dumbbell front raises 10 reps
  • Dumbbell upright row 10 reps
  • Dumbbell rear delt 10 reps
  • 30-seconds up up down down planks 

 

Bodyweight Circuit:

Do this workout three times through, directly from one move to the next. Rest 30-60 seconds at the end of each circuit.

 

aloha wow (workout of the week)

What is the most common reason why you don’t exercise?

Many folks declare, “Time, I just don’t have the time.”

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Years go by and you still don’t have time, but the consequences of a sedentary life style sets in. Body aches and joint problems arise. And before you know it, it’s too painful or you are too out of shape to even start.

In all honesty, undoing long bouts of inactivity won’t be easy. It’s brutal, another kind of pain all together and it’s freaking hard work; but fortunately, there are a few exercises that can make a difference in a hurry.

Start now by moving a little using the Cardio Tabata workout listed below and start now by changing your food intake A LOT. Remember, fitness is only a part of the equation; if you want the best results, pay attention to what you eat, too.

Combine these four cardiovascular exercises into a tough and effective workout by using them in a Tabata. A Tabata consists of eight rounds of 20 seconds’ worth of work, followed by 10 seconds of rest.

Cardio Tabata

Exercises:

  1. Running
  2. Burpees
  3. Jumping Jacks
  4. Skaters

Head to the gym or a nearby park, set a timer, and start your sequence. Simply run as fast as you can for 20 seconds, then rest for 10. The next interval, do 20 seconds of burpees, then 20 seconds of jumping jacks, 20 seconds of skaters, and so on. To complete the Tabata you’ll perform each exercise twice.

After performing one full Tabata, rest two to four minutes, then repeat the series three more times.

Running

Run as fast as you can. The key words here are to run “as fast as you can” — depending on your fitness level, this may be the equivalent of a fast walk. Trust me, that’s OK. And if you want to work on your WOG (walk or jog), come join our crew every Wednesday!

Burpees

Stand tall, your feet shoulder-width apart, your knees slightly bent, your core engaged. Crouch down, placing your palms on the ground under your shoulders. One at a time, step each leg back so you’re in a high-plank or push-up position, your body forming a straight line from heels to head. Immediately step each leg forward again to your crouched position, then stand tall. Repeat these steps as fast as you can with good form for 30 seconds. Rest for two to four minutes, and repeat. Perform four to eight sets. Find low-impact to high-impact burpee progressions here.

Jumping Jacks

Jumping jacks 1) engage your entire body, from your calves to your shoulders, 2) you can (almost) literally do them anywhere, 3) they involve lateral abduction and adduction movements of your hips and shoulders that are a break from the more traditional forward-backward movements of most cardiovascular exercise, such as running, cycling, and swimming, and 4) they involve jumping, which is great for cardiovascular health and bone density. If you cannot perform jumping jacks while jumping both feet off the ground, substitute the jumps for steps and step out to each side instead of jumping out to the side.

Skaters

Stand tall, your feet hip-distance apart, your knees slightly bent, your core engaged. Take a step to the right with your right leg, planting your foot on the ground as you sweep your left foot behind your right and reach down and across your body with your left hand, reaching it toward your right foot. Make sure you keep your torso straight, pressing your hips back as you lean. Immediately take a step or hop to the left with your left foot, this time sweeping your right foot behind your left as you reach toward your left foot with your right hand. Find low-impact and high-impact skater progressions here.

These four equipment-free aerobic exercises will do the trick to maximize your heart health. Plus, you’ll feel better knowing that your tough cardio sessions kind of help counterbalance all those weekends spent lying around on your couch.

 

aloha Friday wow (workout of the week)

It’s my Birthday month and I officially turned 4 decades old on the 26th! I definitely do not feel 40 years old! What does that even mean?

Do I need to stop listening to rap music with explicit lyrics?

Must I give up my sexy and tight clothing? 

Will the gas station guys start calling me Aunty? (OMG, I die, I die)

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birthday dinner with Lekeli while listening to hip hop while wearing my sexy tight clothes hahaha

I’m gonna fight it every step of the way. I will continue my bi-yearly Botox treatments and maybe even look into that expensive shit called La Mer all the celebs swear by.

BUT, DID YOU HEAR ABOUT this AMAZING anti-aging concoction our 2CW-HI Athletes are raving about?

My peeps are all jumping on the band wagon and the BEST PART? It’s absolutely FREE! Wanna know, huh, wanna know?

It’s called nutrition and exercise! Do it on your own, when you can, at your own pace! 

Here’s this week’s WOW!

Gunnar Peterson’s Workout Challenge

Side Lunge with Weights

A Holding one dumbbell in each hand, feet hip width apart, step to the right to a lunge position with arms at side.

B Push off of the right foot back to starting position and repeat on the left. That’s one rep. Do 6-10 reps per side for a total of 12-20 reps.

Ball Bridge

A While lying on back, arms at sides, place feet on an exercise ball, knees bent to tabletop position.

B Pushing through the heel, lift body into a bridge position, engaging the core and glutes. Lower body to starting position. That’s one rep. Do 12-15 reps. To make it more challenging, try them one-legged.

Shoulder Press with Ab Rotation

A Holding one dumbbell in each hand, feet hip width apart, start with arms at 90-degree angle. In a fluid motion, rotate to right (pivoting on the left toe).

B Press dumbbells above head. Lower dumbbells and return to starting position. Repeat on the left side. That’s one rep. Do 6-8 reps per side.

Bicycle Crunch

A While lying on back, place hands behind head (without interlocking fingers). Raise head and shoulders off the ground and raise legs parallel to the ground keeping calves low and level.

B Engaging the abs, twist right elbow to left knee, while keeping right leg extended (remember to keep that leg low!). Repeat on the other side, twisting left elbow to right knee. Do 30-50 total reps.

Follow up with some cardio using this great 8-minute fat burning workout!

Or meet our group every Wednesday morning at Roosevelt High School Track!

aloha friday wow (workout of the week)

I found ANOTHER show – “Revenge Body with Khloe Kardashian.” Let the eye rolls begin LOL! If you don’t know me, I’m a reality-TV junkie. I own that. It’s my release; staring into the dark boob tube, viewing the rich and insignificantly famous, contributing to more of the same.

Some folks drink wine; smoke weed; read or write. My husband Lekeli is a sneaker head. My name is Lee-Ann and I love reality tv. I DVR all my shit (well Lekeli does it for me HAHAHA). BUT, you can bet that watching TV will NEVER replace a workout nor cause a missed workout – nevah, evah evah – as us locals say.

Any who, each “Revenge Body” episode follows the participants’ progress to transform their bodies and empower their confidence in 12 weeks, leading to final reveals and chances to defy those who doubted them.

Long story short, there’s a lot of puking, sweating and exercise with very amazing and well-known celebrity trainers like him here or this guy there. And so many new ideas for my athlete programs and personal workouts!

But not everyone can afford a trainer or have the luxury of time to get to the gym. So every Friday, I’ll post a DIY workout you can do anytime and anywhere for any ability taking the guesswork out of your workout! Comment below if you have questions or let us know how it went!

Now, get at it!

HARLEY PASTERNAK’S TIME-SAVING WORKOUT (designed for Women’s Health)

Cardio Warmup
Starting with the first exercise, do as many reps as you can in one minute, moving immediately from one exercise to the next.

Walking High Knees: Standing tall with your feet shoulder width apart, raise your left knee as high as you can and step forward. Repeat with your right leg; continue alternating.

Jog in Place: Stand with your feet hip-width apart, elbows bent and at your side. Move as quickly as you can, bringing knees to hip height while pumping arms.

Jumping Jacks: Stand with your feet together, and simultaneously raise your arms above your head and jump your feet out wide. Quickly reverse the movement and repeat.

Jumping Imaginary Rope: Stand with your feet hip-width apart, knees slightly bent, imagining you’re holding the ends of a jump rope. Push off the floor and point your toes downward, making small circles with your wrists. Land softly on your toes, immediately pushing off again, jumping as quickly as possible.

Mountain Climbers: From a pushup position, bend your right knee to bring it toward your chest. Return to start, and quickly repeat with the left leg; continue alternating.

Total-Body Circuit
Starting with the first exercise, complete all prescribed reps, moving from one exercise to the next without resting in between. Repeat the circuit three times.

Skater Lunge

Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Extend your left arm out to the side, and swing your right arm across your hips (a). Hop a few feet directly to the right, switching the position of your legs and arms (b). That’s one rep. Continue hopping from side to side without pausing or resetting your feet until you’ve completed 20 total reps.

Pushup

Start in a pushup position with your hands slider wider than shoulder-width apart and your feet close together (a). Your body should form a straight line from your ankles to your head. Brace your core and lower your body until your chest nearly touches the floor (b). Pause, then push yourself back to the starting position as quickly as possible. That’s one rep. Do 20.

Seated Trunk Twist

Sit on the floor with your knees bent and heels on the floor, holding your arms straight out in front of your chest, palms together, and lean your torso back at a 45-degree angle (a). Brace your core and rotate to the right as far as you can, without raising or lowering your torso (b). Pause, then reverse your movement and twist all the way back to the left as far as you can (c). That’s one rep. Do 20. Make it harder by lifting your feet off the ground.

Cardio Cooldown
Starting with the first exercise, do as many reps as you can in one minute, moving immediately from one exercise to the next.

Mountain Climbers: From a pushup position, bend your right knee to bring it toward your chest. Return to start, and quickly repeat with the left leg; continue alternating.

Jumping Imaginary Rope: Stand with your feet hip-width apart, knees slightly bent, imagining you’re holding the ends of a jump rope. Push off the floor and point your toes downward, making small circles with your wrists. Land softly on your toes, immediately pushing off again, jumping as quickly as possible.

Jumping Jacks: Stand with your feet together, and simultaneously raise your arms above your head and jump your feet out wide. Quickly reverse the movement and repeat.

Jog in Place: Stand with your feet hip-width apart, elbows bent and at your side. Move as quickly as you can, bringing knees to hip height while pumping arms.

Walking High Knees: Standing tall with your feet shoulder width apart, raise your left knee as high as you can and step forward. Repeat with your right leg; continue alternating.