Everyday Ab Workout - Level 1

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No matter who you are or what your fitness level, a strong core is a must. Most aches and pains, and injuries stem from having a weak core. Every movement starts with your mid-section so it only makes sense to make sure that it can handle all of the movement we do on an everyday basis, let alone with sports and fitness activities. Here is a workout that is aimed at beginners, but it will challenge everyone if done correctly. It focuses on quality of movement, not quantity. It takes about 10 minutes to complete so it is a great option to every morning.

Subscribe to my Mint Condition Personal Training YouTube page for other workouts and Quick Combos to add to your workouts.

If this is waayy too easy, here is an Everyday Abs Level 2!

Anywhere Workout

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Need a quick workout that can be done anywhere? Look no further! Below is a Lower Body Workout and an Upper Body Workout that cane done separate (3-5 Rounds) or back to back (3 Rounds). No excuses now, do these workouts before you start your day for all day calorie burn. One round of either would make a great 15min Morning Movement workout!!

Air Squats - Keep the weight in your heels. You should be able to wiggle your toes at the bottom. To modify use a chair and practice sitting and standing without using your hands.

Jumping Jacks - Standard jumping jacks. To modify you can do big side steps instead.

Birdfeeders - The technical name of these is a SL Deadlift. Standing tall, tip forward on one leg while allowing the other leg to lift up behind you. Reach forward and down as far as you can while maintaining your balance. Start small!!

Lunges - You can actually do any lunge variation you would like: forward lunge, reverse lunge, side lunge, or curtsey lunge. Keep your knees from traveling to far over your front toes no matter which you choose.

Kick Backs - Standing up tall and while balancing on one leg, kick the other leg back in a controlled manner. You can place one hand on the back of a couch or a countertop to allow for complete control during the lift.

Bridges - Lying on your back, bend your knees up and place your feet flat about hips widths apart. Press through your heels to lift your buns off the mat. 50 pressing up and down, then hold at the top for 60 seconds!

If you want the total package, keep moving right into the Arm Workout.

Small Arm Circles - With your arms out to the side in a T position, make small circles with your arms. Alternate directions with each set.

Mountain Climbers - In a high push up position, bring one knee in towards your chest. From that position jump and switch knees, bringing the opposite knee up and in! To modify simply slow the movement down, no jumping. Or just hold the high push up position for 20 seconds.

Plank Shoulder Touches - In a high plank position, transfer the weight to one arm and take the free hand up to your opposite shoulder. Slowly switch sides trying to minimize any hip movement. To modify perform from a modified push up position on your knees.

Push Ups - Push Ups are no joke. Start with your hands on an elevated surface, such as a couch or counter top. Slowly make your way to the ground and start from your knees. No matter which option you do, make sure your belly button is tucked in as well as your tush!!

Tricep Chair Dips - Start seated on a chair or couch. Place your hands right outside your hips. Slowly lift you buns of the chair and move slightly forward so your hips are up and out front of the chair. While keeping your hip as close to the chair, bend your elbows and lower your hips towards the ground. Level 1 will be with 90 degrees in your knees, progressing until your legs are completely straight.

Field Goal Supermans - Lying on your stomach with your arms in a field goal position, lift your legs and chest off of the ground while pulling your elbows towards each other behind your back. Keep your gaze down as to not kink the back of your neck.

Low Plank Hold - Same as a push up position, but on your elbows instead of hands. Squeezing your belly button to your spine and tucking your hips under, hold for 60 seconds.

Awesome Arms Quickie Workout

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As I was taking a peak at the new Mint Condition YouTube Channel, I realized that it was lacking some upper body combos. I have used this one multiple times with clients this week. This Quickie Combo that can be used as a short workout to get your metabolism revved up or as a warm up for your already planned workout. This combo starts with a push up and then combos a core stabilizer and a downward dog. Due to the slower pace and the big stretch, this combo is great for first thing in the morning! It works your chest, triceps, shoulders and core, AND helps to get you inverted. Inversions (any move that gets your head low and your body high. Think headstand, downward dog, and shoulder stands) are great for your core strength and your balance but they are also great for your BRAIN! When you flip upside down you actually reverse your blood flow, using gravity to bring more oxygen to your brain. More blood to the brain can provide more focus, relaxation, and/or energy. Additionally, inversions do wonders for your immune system by helping to flush out your lymph nodes.


Adding handstands at the end is just a fun way to burn out your shoulders and get upside down. I grew up walking on my hands so do not feel that you have to be able to hold one. If you are a beginner, keep working on the downward dog and build up your shoulder strength. Maybe I will do a post on working up to handstands soon!

Love Your Legs Workout

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Summer is here and not only does the temperature start to heat up but so do our schedules. Our priorities shift from structure to leisure and exercise can sometimes take a back seat (right next to the cooler and beach bags). Summer workouts need to be efficient and be able to be done anywhere and my Love Your Legs Workout is just that! When trying to burn calories, its important to get your large muscle groups burning. Using all of your leg muscles and a majority of of your core, this workout will get them fired up. Ideally, 3 rounds with a short break (or even a short jump rope session for serious calorie burn) would  provide the best workout. HOWEVER, one of my top rules for exercise is anything is better than nothing! So if you only have time for 1 round, high five!!

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Please remember that form is far more important than speed or reps. Here are some reminders:

  1. Stand up tall and suck your belly button to your spine throughout the whole workout, while still maintaining normal deep breaths.
  2. Weight should never shift onto your toes in squats or lunges.
  3. Land nice and soft on the jumping Squat Jacks - You should land like a ninja, very quietly.
  4. Progress slowly. Start with 1 round without any weights. If that feels good, work your way up to 3 rounds. Once your able to do 3 rounds, add light weights. And so on and so forth.
  5. Modify when needed. If a couple of these moves are particularly tough, scale them back a bit by not going as low into the lunge (don't take a smaller step - keep the knees from traveling forward), don't kick so high on the Birdfeeder Kicks or don't kick at all, if 25 is too many, start with 10. Just start somewhere and build :)

Stay tuned for a Summer Cardio Challenge that works great with the Love Your Legs Workout. Until then... Happy Summer!!