Category Archives: Workouts

Flywheel Sports Indoor Cycling Class

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(credit KING5, click to see the FlyWheel video)

I’m always on the hunt for new fitness classes that make working out fun, and I’ve recently found my new obsession…Flywheel indoor cycling classes. I mean, it’s to the point where I will inject my Flywheel fanaticism into every conversation.

The workout is really popular with celebs like Sophia Vergara and Jessica Alba so it’s always intrigued me.  I had the opportunity to try the class this month when I was lucky enough to cover a Flywheel for KING5′s new Health Initiative. (FYI check  out the KING5 HealthLink page, it has tons of great healthy info!)

Now, I’ve taken (and taught) my fair  share of indoor cycling classes but Flywheel is not your average spin class. It’s the best parts of going out to a dance club and getting the best workout of your life combined!

When I stepped into the studio, the lights dimmed and all my stresses and to-do list items just melted away. The high tech bikes displayed RPM and resistance (Torq) and  I was enthralled with the idea of the Torqboard. As a pretty competitive person, the chance to see how I stacked up against the rest of the riders on real time pushed my workout to a new level. The instructors encourage and motivate riders through the workout and I even heard their words  boosting me throughout the day.

The community at Flywheel is warm and open and I really felt at home. Plus, 700 calories later I was dripping sweat and thinking…this is way too fun to even call it a workout!

Printable Workout: New 500+ Calorie Spinning Workout

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(via: spinsterism.blogspot.com)

Last week I felt like changing up my cardio routine, the treadmill was getting a little boring so I decided to hit the bike instead. After all, nothing beats spinning for toning the legs and really working up an intense sweat. Plus,  keeping my body guessing is important for getting the most out of my workouts.

I love designing my own spinning workouts using the beats from a motivating playlist to determine how the workout shakes out. I did this one the other day and it was awesome….so here is my playlist and killer spinning workout that will have you burning over 500 calories in about 45 minutes…Have fun and happy workout!

Click here for the printable version. FitFabCities.com New 500+ Calorie Spinning Workout

1. Warmup: (5.5 mins) Sweet Mix ( Rihanna, Lady Gaga, Eurythmics, etc)

2. First Hill (3 mins): Start seated and add resistance every 30 secs, stand when you need to, Miami (Will Smith)

3. Seated Sprints (4 mins): Seated and sprint on the chorus, easy ride on the rest, Viva la Vida (Coldplay)

4. Hill with sprints (4.5 mins): Standing hill with resistance and do a standing hill sprint on the chorus, Shake That (Eminem)

5. Seated Sprints (5 mins): Tabata protocol, hard for 20 seconds rest for 10 seconds repeat for the whole song Mr. Vain (DJ Maurice)

6. Hill (4.5 mins): Standing hill with resistance and increase the resistance every 30 seconds Take Care (Rihanna)

7. Standing sprints ( 3.5 mins): Stand with medium resistance and sprint for on chorus then recover  repeat for whole song, I Cry (Flo Rida)

8. Seated sprints (3.5 mins): Low resistance and sprint on the chorus, recover on the rest Gangnam Style (PSY)

9. Seated arm work (3 mins): Seated with medium resistance, while seated on the bike and pedaling  grab a set of 3-5 pound dumbbells, do over head presses for one min, bicep curls for the next minute and tricpe kickbacks for the third minute, We Are Never Ever Getting Back Together (Taylor Swift) 

10. Hill (4.5 mins): Start seated and increase the resistance every 30 seconds, stand when you need to and it should be really really hard by the last minute or so, Shake It Out (Florence + The Machine)

11. Cool down (4.5 mins): Cool down, easy Empire State of Mind (Jay- Z)

 

5 Must Try Fitness Classes

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I love trying new workout classes whenever I get the chance. I get to check out new fitness trends, get ideas for my own at home workouts, keep boredom at bay, and have some fun in the process. Plus it’s always importnat to change up your workouts so that you keep seeing results!
Here are five of the hottest, newest fitness classes that, it you have the chance, I think you should definitely try. I’ve had the pleasure of trying the ones I could find in Seattle, and if I couldn’t find it, it made my own version. Each class is a killer workout and totally different so there is something for everyone! Let me know if you’ve tried any of these workouts and which ones you like the best.
  1. Soul Cycle: Spinning classes are HUGE! Celebs like Kelly Ripa, Katie Holmes and Sophia Vergara swear by them, and one of the best in the business is Soul Cycle. Killer playlists + totally motivating class participants and teachers + 800 to 1000 calories per hour = one addictivly good workout. We have FlyWheel in Seattle which is similar and on my to do list very soon! Check out a spin class near you for some killer cardio.
  2. Barre Class: Ballet barre classes are great for toning your whole body with teeny tiny movements, light dumbbells and your bodyweight. Don’t be fooled though, these workouts are super tough. You can check out some of my reviews here. Physique 57 and Barre 3 are my favorite classes plus they have DVDs and/or online downloads so you can do the workouts anywhere.
  3. TRX Class: So obsessed with the TRX! I use it in every one of my stregnth workouts and if I had to own only one piece of fitness equipment this would be it. Well the TRX and kettlebells and a BOSU and…who am I kidding, I can’t own just one! You can take TRX classes at many gyms and some even offer bootcamp styles with cardio intervals or tabata protocal. Muscle toning, calorie burning goodness!
  4. Metcon 3: This class is exclusive to Equinox gyms and uses the principle of metabolic conditioning work. You do 10 full body exercises, each for a minute, then repeat that cycle 3 times. This really spikes your heart rate and gets you metabolism going for hours….if you don’t live near an Equinox many of my printable workouts are  based on metabolic conditioning so try one like this if you haven’t already:)
  5. SurfSET Class: I actually saw this class on Shark Tank the ABC show where entrepreneurs pitch businesses to investors. The workout is done entirely on a surfboard which is suspended to recreate the feeling of being on the water. There are also resistance bands on the side of each board for upper body work. I love adding some instability to my workouts since doing so increases the effectiveness of even simple exercises like bicep curls. The SurfSET class will work your whole body especially your legs and core…plus can you think of a more fun way to burn 500-800 calories?! Classes are pretty limited right now, but SurfSET looks to be expanding very soon. If you can’t take a class try  incorporating standing on a BOSU ball into your workout for the same effect.

(image credits: dailycandy, barre3, trxtraining, wellandgoodnyc, surfSET)

Printable Workout: Butts & Guts…The Workout

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This is one of my favorite workouts from my Total Toning fitness classes. It focuses in on the areas we ladies love to work and combines plyometics with strength work for booty toning, ab tightening sweaty goodness! You and add this to you regular cardio workouts on days you want to focus on the lower body or just do it right in your bedroom when you get up in the morning. If you want to add some upper body work try the Tank Top Arms workout!

You can get the printable version along with descriptions here.FitFabCities.com Butts and Gutts workout

Happy Workout!

-Caitlin

Weekend Challenge: Burn 200 calories in 2.5 mintues

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The holidays are coming and everyone knows things starts to get even busier than usual. A lot of times that can mean workouts start to slip, just when we need them most… holiday treats I’m looking at you. Good news! A recent study showed that 2.5 minutes of intense exercise raises your metabolism enough to burn 200 calories over a 24 hour period. This is great, so even if you can’t fit in your regular workout, everyone can find 2 and a half minutes!

I’ve complied a list of exercises you can do for the 2.5 minutes and a few different ways to get those 2.5 minutes. Pick one or more of the exercises. You can do 5×30 seconds intervals with 30 seconds to one minute of rest between intervals.  Or, you could do 2×1 minute intervals and one 30 seconds intervals with a short rest period between intervals. Or you could do tababta protocol with 20 seconds of work and 10 seconds of rest for 4 minutes.

Make sure you perform the intervals at as close to 100% perfect intensity as possible, that isthe best way to get the most bang for your buck. Now full disclosure when you add the rest the workout gets closer to about 10 mintues but it is still about 2.5 mintues of intense work.

So this weekend, give this workout a try. SInce you can do some of these exercises in your living room, you could even try two or three of these 2.5 minutes workouts in a day!

When working out, find the latest sports nutrition offers online.

Happy Workout!

-Caitlin