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11 HIIT WORKOUTS YOU CAN DO ON YOUR SUMMER VACATION There’s no question about it: once summer rolls around, it’s all too easy to get lazy and start skipping your workouts. When you’re out of your normal routine and have to choose between a cold beer by the pool, or a workout and then a beer by the pool, a lot of people will just go straight to the pool and miss their workout altogether—which can then lead to bad workout habits later on. WHY YOU SHOULD EAT BEFORE BED (+ 10 HEALTHY BEDTIME SNACKCHOOSING THE RIGHT NIGHTTIME SNACKEATING AT NIGHT DOESN’T AUTOMATICALLY MEAN YOUR DIET HAS FAILED FOR THE DAY OR THAT YOUR BODY IS GOING TO STORE EVERY ONE OF THOSE CALORIES AS FAT....PEANUT BUTTER PROTEIN BALLSTHESE ARE ONE OF MY ALL TIME FAVORITE LATE NIGHT SNACKS, BECAUSE THEY’RE SO SATISFYING AND TASTE LIKE A DELICIOUS DESSERT DESPITE BEING MADE OUT OF...GREEK YOGURT, BERRIES + CRUMBLED WALNUTSTOP THIS WITH SOME CINNAMON AND IT’S ALMOST LIKE EATING ICE CREAM! OR, AT LEAST A REALLY YUMMY PARFAIT. OBVIOUSLY YOU CAN SUBSTITUTE WALNUTS FOR AN...LOW FAT COTTAGE CHEESE + BERRIES + SMALL HANDFUL OF ALMONDSCOTTAGE CHEESE IS A GREAT CHOICE BEFORE BED (IF YOU LIKE THE STUFF), BECAUSE IT’S PACKED WITH CASEIN AND WHEY PROTEIN TO KEEP YOU FULL AND REPAIR A...APPLE + 1-2 TBSP PEANUT BUTTERI LOVE THIS AS A LATE NIGHT SNACK ESPECIALLY WITH A GOOD, CHILLED, CRUNCHY APPLE. CRUNCHY PEANUT BUTTER IS MY FAVORITE, BUT OBVIOUSLY THIS CAN BE S... Cottage cheese is a great choice before bed (if you like the stuff), because it’s packed with casein and whey protein to keep you full and repair and build your muscles all night long. Top with berries, almonds, or whatever you like and you have a filling, healthy pre-bedtime snack. Macros (based on 1 cup cottage cheese + 1/2 cupberries
THE ESSENTIAL GUIDE TO GETTING RID OF SHIN SPLINTS Jump roping, box jumps, burpees, sprints they can all lead to shin splints, a painful and incredibly annoying injury experienced by almost every single active person ever. And while it’s often hard to pinpoint the direct cause, shin splints can be the result of a number of factors, including muscular imbalance, inflexibility, muscular overload and even biomechanical irregularities. HOME - 12 MINUTE ATHLETEABOUTAPPBOOKBLOGSTOREOPEN SEARCH BAR Krista Stryker, NSCA-CPT is the founder of 12 Minute Athlete a leading expert on high intensity interval training (HIIT) and bodyweight fitness. She is also the author of the new book, The 12-Minute Athlete: Get Fitter, Faster, and Stronger Using HIIT and Your Own Bodyweight from Tiller Press/Simon & THE POWER OF MICRO WORKOUTS Set a timer to eight rounds of ten-second and twenty-second intervals — rest on the ten-second ones, then go all-out on the twenty-second ones (8 x :10 x :20). Cycle through these exercises so that you end up doing four rounds of each: Burpees. High THE 12 MINUTE ATHLETE 6-WEEK HANDSTAND CHALLENGE 6-Week Handstand Challenge Rules. Here’s everything you need to know about the 12-Minute Athlete 6-Week Handstand Challenge: Plan to practice your handstands 3-6 days a week, 5-15 minutes every time. Consistency is the most important thing when you want to get better in your handstands. Do your homework. TROUBLE SLEEPING? YOU MIGHT NOT BE EATING ENOUGH Kersten Kimura is a NASM PT, bootcamp instructor and personal trainer located on the East Bay, California. Check out her website here to learn about her take on womens’ health and hormones, balanced and obsession-free living and get her best 30-minute workouts. 5 GYMNAST-INSPIRED BODYWEIGHT EXERCISES FOR A SUPER STRONG How to do it: Grab onto a pull up bar with your palms facing away from you. While keeping your legs as straight as possible, raise them as high as you can, aiming to touch your feet to your hands. Lower back down and repeat. Beginner variation: You can start by tucking your knees up to your chest rather than keeping your legs straight. YOU ONLY HAVE ONE BODY—SO TAKE CARE OF IT TODAY Like it or not, we were given one body to last us a lifetime. We can take care of this body, nurture it, keep it strong and healthy, or we can let it fall apart, so as the years go by we can do less and less with it. It may be about looks now, but this body of your will be with you when you have children (if you don’t already). STRONG FOR SUMMER 5 DAY CHALLENGE The strong for Summer 5 Day Workout Challenge officially starts next Monday, May 7th. Each day, we’ll be busting out a new HIIT workout that will push you and challenge your athletic abilities. E ach workout should take you no more than 12-20 minutes to complete, so time should never be an issue. To keep things simple, the only pieceof
11 HIIT WORKOUTS YOU CAN DO ON YOUR SUMMER VACATION There’s no question about it: once summer rolls around, it’s all too easy to get lazy and start skipping your workouts. When you’re out of your normal routine and have to choose between a cold beer by the pool, or a workout and then a beer by the pool, a lot of people will just go straight to the pool and miss their workout altogether—which can then lead to bad workout habits later on. WHY YOU SHOULD EAT BEFORE BED (+ 10 HEALTHY BEDTIME SNACKCHOOSING THE RIGHT NIGHTTIME SNACKEATING AT NIGHT DOESN’T AUTOMATICALLY MEAN YOUR DIET HAS FAILED FOR THE DAY OR THAT YOUR BODY IS GOING TO STORE EVERY ONE OF THOSE CALORIES AS FAT....PEANUT BUTTER PROTEIN BALLSTHESE ARE ONE OF MY ALL TIME FAVORITE LATE NIGHT SNACKS, BECAUSE THEY’RE SO SATISFYING AND TASTE LIKE A DELICIOUS DESSERT DESPITE BEING MADE OUT OF...GREEK YOGURT, BERRIES + CRUMBLED WALNUTSTOP THIS WITH SOME CINNAMON AND IT’S ALMOST LIKE EATING ICE CREAM! OR, AT LEAST A REALLY YUMMY PARFAIT. OBVIOUSLY YOU CAN SUBSTITUTE WALNUTS FOR AN...LOW FAT COTTAGE CHEESE + BERRIES + SMALL HANDFUL OF ALMONDSCOTTAGE CHEESE IS A GREAT CHOICE BEFORE BED (IF YOU LIKE THE STUFF), BECAUSE IT’S PACKED WITH CASEIN AND WHEY PROTEIN TO KEEP YOU FULL AND REPAIR A...APPLE + 1-2 TBSP PEANUT BUTTERI LOVE THIS AS A LATE NIGHT SNACK ESPECIALLY WITH A GOOD, CHILLED, CRUNCHY APPLE. CRUNCHY PEANUT BUTTER IS MY FAVORITE, BUT OBVIOUSLY THIS CAN BE S... Cottage cheese is a great choice before bed (if you like the stuff), because it’s packed with casein and whey protein to keep you full and repair and build your muscles all night long. Top with berries, almonds, or whatever you like and you have a filling, healthy pre-bedtime snack. Macros (based on 1 cup cottage cheese + 1/2 cupberries
THE ESSENTIAL GUIDE TO GETTING RID OF SHIN SPLINTS Jump roping, box jumps, burpees, sprints they can all lead to shin splints, a painful and incredibly annoying injury experienced by almost every single active person ever. And while it’s often hard to pinpoint the direct cause, shin splints can be the result of a number of factors, including muscular imbalance, inflexibility, muscular overload and even biomechanical irregularities. THE POWER OF MICRO WORKOUTS Despite what most people might think, you really don’t need much time to work out. In fact, even ten to twenty (or yes, twelve) minutes of challenging exercise a few times a week is enough to burn fat, build muscle, boost strength, and contribute to a healthy, active lifestyle.. Which means that no matter how busy you are, we all havetime to exercise.
THE AWKWARD BEGINNER PHASE OF ANYTHING, AND WHY IT'S WORTH “If you want to improve, be content to be thought foolish and stupid.” — Epictetus. Very few people enjoy the feeling of being a beginner. That awkward, bumbling beginner phase is something most people will do just about anything to avoid. HOW TO BUILD YOUR OWN OUTDOOR FITNESS PARK Step 1: We dug holes for the posts that were about three feet deep, which proved extra challenging because of the rocky soil in the backyard. Step 2: We drilled holes for the pipes in the wooden posts, then poured the concrete and put the wood posts in. This we left overnight to dry. Step 3: Due to some crazy rain storms, we actuallyhad to
HOW TO WARM UP BEFORE A HIIT WORKOUT (IN UNDER THREE Step #2. Tip: If you don’t have a jump rope, you can always substitute 50 jumping jacks for the single jumps (but I’d highly recommend investing in a basic jump rope —they’re an incredibly versatile piece of equipment!). That’s it! By the end you should be feeling warm and ready to absolutely crush your workout. FLEXIBILITY CHALLENGE WEEK 1: STATIC STRETCHING Week 1 Static Stretching Routine. Complete 2-3 rounds after your regular workout or dynamic warm up. Hold each stretch for 30-45 seconds. Basic Calf Stretch. Hamstring Stretch on a Bench or Box. Runner’s Lunge with Quad Stretch. Lizard Pose for Hips. Pigeon Pose for Glutes. Pike Stretch for Low Back & DEPRESSED? HERE'S HOW TO WORK OUT ANYWAY It’s that simple/complicated. Here’s my two cents: know that any kind of movement is a win in the beginning and just start. You don’t have to begin with the public health recommendation. Start slow with just one workout a week. After 2 weeks, try adding one more, then another after you’ve been doing it 10 WARNING SIGNS YOU'RE EXERCISING TOO MUCH Here are 10 warning signs you might be overtraining: 1. You’re Experiencing Prolonged Muscle Soreness. If you have muscular pains or soreness that doesn’t go away after three days or more, you should probably take that as a sign that you’re exercising too much. After heavy or intense training, your body needs time to recover—and WHY YOU SHOULD EAT BEFORE BED (+ 10 HEALTHY BEDTIME SNACK Cottage cheese is a great choice before bed (if you like the stuff), because it’s packed with casein and whey protein to keep you full and repair and build your muscles all night long. Top with berries, almonds, or whatever you like and you have a filling, healthy pre-bedtime snack. Macros (based on 1 cup cottage cheese + 1/2 cupberries
27 THINGS I'VE LEARNED ABOUT LIFE AND FITNESS IN 27 YEARS But here are 27 lessons I’ve learned about life and fitness in the last 27 years—lessons I wished I’d known earlier, and ones that I hope might help you on your own life’s journey: 1. The only person stopping you from getting in shape is you. Screw genetics, busy schedules, and lack of athletic abilities. You may believe you’retoo
THE BEST (HEALTHY) MOCHA PROTEIN FRAPPUCCINO EVER CREATED Ingredients: 1 1/2 cups ice. 1 scoop (or one serving) chocolate protein powder (I like this one) 1 T unsweetened cocao powder (add more to taste if you want) 1/2 cup almond or soy milk (regular milk will work too, however coconut milk does not work as well—I’ve tried it!) 2 ounces cold brewed coffee (I use this Filtron brewer tomake cold
HOME - 12 MINUTE ATHLETEABOUTAPPBOOKBLOGSTOREOPEN SEARCH BAR Krista Stryker, NSCA-CPT is the founder of 12 Minute Athlete a leading expert on high intensity interval training (HIIT) and bodyweight fitness. She is also the author of the new book, The 12-Minute Athlete: Get Fitter, Faster, and Stronger Using HIIT and Your Own Bodyweight from Tiller Press/Simon & 12 MINUTE ATHLETE HIIT WORKOUTS APP Short, Intense Workouts for Maximum Impact. High intensity interval training (HIIT), time challenge, and AMRAP workouts focus on strength, cardio, functional fitness and core training. Subscribe for just $9.99 a month and get access to hundreds more. 10 WARNING SIGNS YOU'RE EXERCISING TOO MUCH Here are 10 warning signs you might be overtraining: 1. You’re Experiencing Prolonged Muscle Soreness. If you have muscular pains or soreness that doesn’t go away after three days or more, you should probably take that as a sign that you’re exercising too much. After heavy or intense training, your body needs time to recover—and TROUBLE SLEEPING? YOU MIGHT NOT BE EATING ENOUGH Kersten Kimura is a NASM PT, bootcamp instructor and personal trainer located on the East Bay, California. Check out her website here to learn about her take on womens’ health and hormones, balanced and obsession-free living and get her best 30-minute workouts. WHY YOU SHOULD EAT BEFORE BED (+ 10 HEALTHY BEDTIME SNACKCHOOSING THE RIGHT NIGHTTIME SNACKEATING AT NIGHT DOESN’T AUTOMATICALLY MEAN YOUR DIET HAS FAILED FOR THE DAY OR THAT YOUR BODY IS GOING TO STORE EVERY ONE OF THOSE CALORIES AS FAT....PEANUT BUTTER PROTEIN BALLSTHESE ARE ONE OF MY ALL TIME FAVORITE LATE NIGHT SNACKS, BECAUSE THEY’RE SO SATISFYING AND TASTE LIKE A DELICIOUS DESSERT DESPITE BEING MADE OUT OF...GREEK YOGURT, BERRIES + CRUMBLED WALNUTSTOP THIS WITH SOME CINNAMON AND IT’S ALMOST LIKE EATING ICE CREAM! OR, AT LEAST A REALLY YUMMY PARFAIT. OBVIOUSLY YOU CAN SUBSTITUTE WALNUTS FOR AN...LOW FAT COTTAGE CHEESE + BERRIES + SMALL HANDFUL OF ALMONDSCOTTAGE CHEESE IS A GREAT CHOICE BEFORE BED (IF YOU LIKE THE STUFF), BECAUSE IT’S PACKED WITH CASEIN AND WHEY PROTEIN TO KEEP YOU FULL AND REPAIR A...APPLE + 1-2 TBSP PEANUT BUTTERI LOVE THIS AS A LATE NIGHT SNACK ESPECIALLY WITH A GOOD, CHILLED, CRUNCHY APPLE. CRUNCHY PEANUT BUTTER IS MY FAVORITE, BUT OBVIOUSLY THIS CAN BE S... Cottage cheese is a great choice before bed (if you like the stuff), because it’s packed with casein and whey protein to keep you full and repair and build your muscles all night long. Top with berries, almonds, or whatever you like and you have a filling, healthy pre-bedtime snack. Macros (based on 1 cup cottage cheese + 1/2 cupberries
BRIDGES: THE BEST BACK EXERCISE YOU'RE NOT CURRENTLY DOING Lie on your back with your legs straight. Place your hands on the floor on the outside of your hips, pointing your fingers toward your toes. Push yourself up onto your hands, lifting the hips up and squeezing your butt as you do so. Hold for a second, then lower back down. Do it: Two sets of 20-25 reps. HOW TO WARM UP BEFORE A HIIT WORKOUT (IN UNDER THREE Step #2. Next, you’ll repeat the following 2x: 100 single jumps w/ a jump rope. 10 air squats. 2 inchworms. Tip: If you don’t have a jump rope, you can always substitute 50 jumping jacks for the single jumps (but I’d highly recommend investing in a basic jump rope—they’re an
100 BURPEE CHALLENGE Benchmarks for success. If you even attempt the 100 Burpee Challenge, you are a seriously awesome person and true badass. 100 burpees is tough—both physically and mentally—so I’m automatically proud of every single one of you who tries it. And if you can’t finish it this time around, don’t worry—just write down your time and how many you ended up doing, and try again next month. HOW TO TELL IF YOU HAVE AN EXERCISE ADDICTION (AND WHAT TO How to tell if you’re addicted to exercise. You probably are at least somewhat addicted to exercise if: You’re constantly injured and fatigued but refuse to take a day off. You feel like you have to exercise in order to feel normal. You feel like not exercising will cause your daily life to spiral out of control.HIIT ON THE GO
Welcome to HIIT on the GO by 12 Minute Athlete. This eBook is a resource filled with incredibly effective, insanely awesome workouts that you can do while HOME - 12 MINUTE ATHLETEABOUTAPPBOOKBLOGSTOREOPEN SEARCH BAR Krista Stryker, NSCA-CPT is the founder of 12 Minute Athlete a leading expert on high intensity interval training (HIIT) and bodyweight fitness. She is also the author of the new book, The 12-Minute Athlete: Get Fitter, Faster, and Stronger Using HIIT and Your Own Bodyweight from Tiller Press/Simon & 12 MINUTE ATHLETE HIIT WORKOUTS APP Short, Intense Workouts for Maximum Impact. High intensity interval training (HIIT), time challenge, and AMRAP workouts focus on strength, cardio, functional fitness and core training. Subscribe for just $9.99 a month and get access to hundreds more. 10 WARNING SIGNS YOU'RE EXERCISING TOO MUCH Here are 10 warning signs you might be overtraining: 1. You’re Experiencing Prolonged Muscle Soreness. If you have muscular pains or soreness that doesn’t go away after three days or more, you should probably take that as a sign that you’re exercising too much. After heavy or intense training, your body needs time to recover—and TROUBLE SLEEPING? YOU MIGHT NOT BE EATING ENOUGH Kersten Kimura is a NASM PT, bootcamp instructor and personal trainer located on the East Bay, California. Check out her website here to learn about her take on womens’ health and hormones, balanced and obsession-free living and get her best 30-minute workouts. WHY YOU SHOULD EAT BEFORE BED (+ 10 HEALTHY BEDTIME SNACKCHOOSING THE RIGHT NIGHTTIME SNACKEATING AT NIGHT DOESN’T AUTOMATICALLY MEAN YOUR DIET HAS FAILED FOR THE DAY OR THAT YOUR BODY IS GOING TO STORE EVERY ONE OF THOSE CALORIES AS FAT....PEANUT BUTTER PROTEIN BALLSTHESE ARE ONE OF MY ALL TIME FAVORITE LATE NIGHT SNACKS, BECAUSE THEY’RE SO SATISFYING AND TASTE LIKE A DELICIOUS DESSERT DESPITE BEING MADE OUT OF...GREEK YOGURT, BERRIES + CRUMBLED WALNUTSTOP THIS WITH SOME CINNAMON AND IT’S ALMOST LIKE EATING ICE CREAM! OR, AT LEAST A REALLY YUMMY PARFAIT. OBVIOUSLY YOU CAN SUBSTITUTE WALNUTS FOR AN...LOW FAT COTTAGE CHEESE + BERRIES + SMALL HANDFUL OF ALMONDSCOTTAGE CHEESE IS A GREAT CHOICE BEFORE BED (IF YOU LIKE THE STUFF), BECAUSE IT’S PACKED WITH CASEIN AND WHEY PROTEIN TO KEEP YOU FULL AND REPAIR A...APPLE + 1-2 TBSP PEANUT BUTTERI LOVE THIS AS A LATE NIGHT SNACK ESPECIALLY WITH A GOOD, CHILLED, CRUNCHY APPLE. CRUNCHY PEANUT BUTTER IS MY FAVORITE, BUT OBVIOUSLY THIS CAN BE S... Cottage cheese is a great choice before bed (if you like the stuff), because it’s packed with casein and whey protein to keep you full and repair and build your muscles all night long. Top with berries, almonds, or whatever you like and you have a filling, healthy pre-bedtime snack. Macros (based on 1 cup cottage cheese + 1/2 cupberries
BRIDGES: THE BEST BACK EXERCISE YOU'RE NOT CURRENTLY DOING Lie on your back with your legs straight. Place your hands on the floor on the outside of your hips, pointing your fingers toward your toes. Push yourself up onto your hands, lifting the hips up and squeezing your butt as you do so. Hold for a second, then lower back down. Do it: Two sets of 20-25 reps. HOW TO WARM UP BEFORE A HIIT WORKOUT (IN UNDER THREE Step #2. Next, you’ll repeat the following 2x: 100 single jumps w/ a jump rope. 10 air squats. 2 inchworms. Tip: If you don’t have a jump rope, you can always substitute 50 jumping jacks for the single jumps (but I’d highly recommend investing in a basic jump rope—they’re an
100 BURPEE CHALLENGE Benchmarks for success. If you even attempt the 100 Burpee Challenge, you are a seriously awesome person and true badass. 100 burpees is tough—both physically and mentally—so I’m automatically proud of every single one of you who tries it. And if you can’t finish it this time around, don’t worry—just write down your time and how many you ended up doing, and try again next month. HOW TO TELL IF YOU HAVE AN EXERCISE ADDICTION (AND WHAT TO How to tell if you’re addicted to exercise. You probably are at least somewhat addicted to exercise if: You’re constantly injured and fatigued but refuse to take a day off. You feel like you have to exercise in order to feel normal. You feel like not exercising will cause your daily life to spiral out of control.HIIT ON THE GO
Welcome to HIIT on the GO by 12 Minute Athlete. This eBook is a resource filled with incredibly effective, insanely awesome workouts that you can do while THE POWER OF MICRO WORKOUTS Set a timer to eight rounds of ten-second and twenty-second intervals — rest on the ten-second ones, then go all-out on the twenty-second ones (8 x :10 x :20). Cycle through these exercises so that you end up doing four rounds of each: Burpees. High 12 MINUTE ATHLETE HIIT WORKOUTS APP Short, Intense Workouts for Maximum Impact. High intensity interval training (HIIT), time challenge, and AMRAP workouts focus on strength, cardio, functional fitness and core training. Subscribe for just $9.99 a month and get access to hundreds more. 10 ESSENTIAL STRETCHES FOR ATHLETES Directions: Cross one knee in front of you while keeping the opposite leg extended behind you. Place both hands on the ground in front of you and slowly lower your upper body down as low as possible while keeping your core pulled in. Work both sides. Muscles stretched: Hips, glutes, lower back. 5. BRIDGES: THE BEST BACK EXERCISE YOU'RE NOT CURRENTLY DOING Lie on your back with your legs straight. Place your hands on the floor on the outside of your hips, pointing your fingers toward your toes. Push yourself up onto your hands, lifting the hips up and squeezing your butt as you do so. Hold for a second, then lower back down. Do it: Two sets of 20-25 reps. THE AWKWARD BEGINNER PHASE OF ANYTHING, AND WHY IT'S WORTH “If you want to improve, be content to be thought foolish and stupid.” — Epictetus. Very few people enjoy the feeling of being a beginner. That awkward, bumbling beginner phase is something most people will do just about anything to avoid. TROUBLE SLEEPING? YOU MIGHT NOT BE EATING ENOUGH Kersten Kimura is a NASM PT, bootcamp instructor and personal trainer located on the East Bay, California. Check out her website here to learn about her take on womens’ health and hormones, balanced and obsession-free living and get her best 30-minute workouts. HOW TO BUILD YOUR OWN OUTDOOR FITNESS PARK Step 1: We dug holes for the posts that were about three feet deep, which proved extra challenging because of the rocky soil in the backyard. Step 2: We drilled holes for the pipes in the wooden posts, then poured the concrete and put the wood posts in. This we left overnight to dry. Step 3: Due to some crazy rain storms, we actuallyhad to
7 EXERCISES TO HELP YOU GAIN EXPLOSIVE POWER Box jumps are a perfect power building exercise since they teach your body to create a large amount of force and power from a static, isometric position.As you gain in strength and power, you can increase the height of the box to continue making progress. How to do them: Stand in front of a box or sturdy raised surface. 17 THINGS THAT DON'T FEEL LIKE EXERCISE (BUT ACTUALLY ARE) Capture the flag – I don’t know how many of you played capture the flag as a kid, but I did – and it was a blast! I also remember it invving a lot of sprinting, but it didn’t ever feel like exercise because I just wanted to win. Biking – Sure, we all know that taking your road or mountain bike out for a THE ESSENTIAL GUIDE TO GETTING RID OF SHIN SPLINTS Jump roping, box jumps, burpees, sprints they can all lead to shin splints, a painful and incredibly annoying injury experienced by almost every single active person ever. And while it’s often hard to pinpoint the direct cause, shin splints can be the result of a number of factors, including muscular imbalance, inflexibility, muscular overload and even biomechanical irregularities.Skip to content
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