Dorm Room Workout

Dorm Room Workout

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Happy official 1st day of fall! Isn’t it crazy how this semester is nearly half way over? If your fitness routine has been pushed to the side, don’t worry! We’ve got you covered with this quick and easy workout to get you back on track before the holidays arrive. We recommend using a pair of dumbbells for some of the exercises below (weight of your choice). No weights? No problem! Feel free to use two water bottles of the same size. This workout is ideal for any time of day, so do it when it is most convenient for you. Use it as a quick study break, or try it first thing in the morning paired with an Organic Chia Energy Beverage for an added lift! Now, what are you waiting for? Grab a friend for some extra motivation and start getting sweaty!

Dorm Room Workout

* Click on any of the movements below for demonstration.

ARMS

LEGS

CORE

Power Up with Chia Seeds

Power Up with Chia Seeds

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Chia Seeds for Energy

Power up and give your workout an added boost by consuming chia seeds for energy! A tablespoon of these nutritious seeds are the perfect ingredient to incorporate into pre-workout snacks like protein bites or chia pudding. Our Chia Energy Beverage is also a quick way to hydrate prior to an intense workout, plus you get the added kick of natural caffeine from guayusa.  Why does chia give you energy? Well, these tiny seeds are packed with protein, fiber, and omega-3s to provide a balanced ratio of nutrition!  Avoid spikes and drops in your blood sugar or insulin levels by consuming these powerful seeds to fuel your body, keeping it happy and satisfied throughout your entire work out.

Combine this pre-workout nutrition with a quick 5 minute ab routine and take your fitness regimen up a notch! Set time aside at the beginning or end of your workout and tighten your core with this speedy combo of exercises for tighter abs. This workout requires no extra equipment, so feel free to get your heart rate pumping wherever your day takes you!

First, warm up your body. Sit back into Child’s Pose to open your hips for a few breaths. Slowly rise to a tabletop position and flow through Cow and Cat Pose to warm up your back and begin to engage your core. Inhale as you drop your belly for Cow and exhale as you arch your back up to the sky, drawing your belly in for Cat. Move one breath to one movement until your body is ready for the core workout.

*Please listen to the wisdom of your body while attempting the following routine. Each movement will be performed non-stop for 1 minute without any pauses in between each exercise.

  1. Mountain Climbers

Chia Seeds for Energy

Return to a neutral tabletop position and extend one leg out straight behind you, one at a time, to set yourself up into a plank position. Shoulders will be stacked directly over wrists, belly button is drawn up and in towards your spine. Create a straight line with your body and tense your quads to fully engage your body.  Have a clock or stopwatch handy to keep track of when you need to switch to the next ab exercise. Start the clock and one knee at a time begin to pull them in towards your chest, alternating each leg for 1 minute. Remember to keep a flat spine throughout this movement and to work at your own pace!

  1. Superman Planks

Chia Seeds for Energy

In this round, you will alternate between lifting the opposite arm with the opposite leg at the same time, while in a plank position and keeping your core pulled in tight. Begin by lifting your left arm and right leg at the same time until arm is shoulder height and leg is hip height. Switch arms and legs, lifting your right arm and left leg this time. Alternate between each side for 1 minute.

  1. Side Plank Crunches

Chia Seeds for EnergyLay on your right side and drop down onto your elbow, being mindful that your shoulder is stacked directly over your elbow with your fingertips pointing in the same direction that you are facing. Spin to the outside of your right ankle and stack the left ankle on top, lifting your hips up to the sky while pressing down with your palm. Extend your left arm overhead and lift the left leg up to match. Crunch your left elbow in to meet your left knee and extend back straight. Repeat this movement for 30 seconds then switch sides. Remember to try to not take any breaks in between transitioning.

  1. V-Ups Crunch

Power Up with Chia Seeds

Take a seat and slowly lower down onto your back one vertebrae at a time. Legs are extended straight, arms are stretched overhead. For 1 minute you will crunch up, bringing your knees in toward your chest as you rise up onto your sitting bones. Lift your heart forward rather than hunching your shoulders, allowing you to use all of your core strength to sit up. Make sure you aren’t using the weight of your arms to hoist you up and keep shins parallel to the sky as you lift.

  1. Windshield Wipers

Power Up with Chia Seeds

Time to target your obliques! Return your back to the floor and extend your arms out to a “T” by your sides. Lift your legs back up if they aren’t already. Keeping your legs as straight as possible above your hips, alternate leaning your legs to the left and right. Remember to pause for a second in the middle before switching to the other side so you are in control and gentle on your lower back. Press into your palms to keep you grounded and stable.

After you’ve completed the ab workout flip over onto your belly and press yourself into Cobra pose to stretch your core and relieve it of the heat you created. Repeat this workout as much as you desire!

Happy Sweating!

Stair Steppin’ Workout by The Resource Girls

Stair Steppin' Workout by The Resource Girls

April 14, 2016
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Stair Steppin' Workout by The Resource Girls

The days are finally getting longer, the sun is just a little bit warmer and the smell of new beginnings and a fresh start is in the air! This time of year has everyone feeling like they can conquer the world and their fitness routine, so there’s no time like the present to do just that. Time to get steppin’!

As certified Resource Girls, we never like anything that’s too complicated or expensive. We like our workouts to be quick and efficient so that we can move on with our day. This is how we came up with this short and sweet body weight workout that will leave you burning calories, sore the next day, and feeling like a true boss. The only thing you need is a set of stairs and your own two feet.

It may be a little corny, but we LOVE acronyms when it comes to workouts. You only need to remember one word, in this case STEP,  and this will jog your memory for the specific exercise associated with each letter. It’s simple, so there’s no excuse not to get it done!

S – Step

Find some steps somewhere in your area. Think you don’t have steps? We’re sure there is a local high school that has a stadium or bleachers. We promise you can find steps somewhere. Get creative!

Every two minutes, alternate between jogging up and down the stairs and walking briskly, skipping a step each time. It should look something like this:

0-2 minutes – Jog up/down the stairs

2-4 minutes – Walk up/down stairs skipping a step every time.

4-6 minutes – Jog up/down the stairs

6-8 minutes – Walk up/down stairs skipping a step every time.

Keep this up for a total of twenty minutes!

Stair Steppin' Workout by The Resource Girls

 

T – Tricep Dips

Sit on the bottom step, place hands just outside the width of your body while keeping shoulders down and away from ears. Bend at the elbow to lower your body in front of the step, don’t let your butt touch the ground then press up and extend arms until your arm is straight. Squeeze your triceps at the top of the movement.

To make this movement more advanced keep legs straight, to modify, bend legs as needed. Do 8 reps, rest then repeat.

Stair Steppin' Workout by The Resource Girls

E – Extensions

While sitting on a step and keeping arms at your sides, extend legs straight out in front of you then bring knees into chest and back out again. You should definitely feel this in your lower abs. For a more advanced version also extend arms straight out in front of you, this will force you to balance by tightening your core.

Stair Steppin' Workout by The Resource Girls

P – Push-Up (with incline)

It wouldn’t be a Resource Girls workout without a couple push-ups thrown in! Try to do at least thirty incline push-ups. Modify by going to your knees or try a couple on your toes then go to your knees. You’re stronger than you think you are!

Stair Steppin' Workout by The Resource Girls

S – Squat

Not just any squat though, split squat stance utilizing the stairs. (see picture) With your left side of your body parallel to the steps, place your left foot on the first step and keep your right foot on the ground as you squat. Your right foot should be slightly back from your left, right knee bent, right heel up and weight in toes. Now squat up and down making sure left knee stays above ankle.

Attempt twenty reps then turn around to work your right side! Whether you do more or less than twenty, do the same number on each side.

Stair Steppin' Workout by The Resource Girls

We hope that after this short workout, your worries are less, your smile just a little bigger, and your spirit feels free. Seed Your Soul by opening your heart to something new and STEP into all the new possibilities this day has to offer! We promise you won’t regret it.

Stair Steppin' Workout by The Resource Girls


The Resource GirlsLauren and Cat are two best friends who have a lifestyle blog, The Resource Girls. They blog about what they call their 5 F’s – fashion, fitness, finance, food, and friendship. Their number one goal is to embrace who they are and live a healthy and happy life while not spending a fortune. They especially love DIY projects because they can put their own spin on something and make it 100% unique to them. Their motto is Be resourceful. Be you.