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Fitness Friday 13: 20 New Moves

March 9, 2012 by Lindsay 46 Comments

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Hi Guys!

It’s time to power through another Fitness Friday.

fitnessfriday1

I’ve had a couple of super busy days and I’m just ready to fast-forward to next Tuesday when I get a nice little break! BUT, I do have time to share with you some of the workouts I did this week and boy did I have some good ones. I pushed myself pretty hard this week since my knee has been feeling ok. I’ve pretty much accepted that this is just how it’s gonna feel, and since it’s not terribly painful, I’m ok with it!

I wanted to highlight one workout in particular that I put together. When I first started getting back into exercising regularly about 6 months ago, I was doing about 4 basic moves: Squats, Lunges, Calf Raises and Shoulder Presses. It’s what I knew, what I was familiar and comfortable with…and it was fine for the first couple weeks.

But once I started putting together workouts and sharing them with you guys, I knew I’d have to start getting a little more adventurous or it was gonna get pretty boring, pretty fast!

So, over the past few months I’ve been doing a lot of fitness blog reading, googling and you-tube video watching and I’ve found LOTS of new moves to incorporate into my workout routines. I thought I would share some of my favorites with you guys in case you’re looking for a new move or two to spice up your workouts!

spiceitup
Pin It

I didn’t have time to make a video for you guys this week…but here are some links to some of the moves:

Bulgarian Split Squats
Plie Squats
Single Leg Deadlifts
One Leg Bridge Lifts
Weighted Donkey Kicks

Plank Row w/ Frog Jump
Skull Crushers with Hip Bridge
Med Ball Wall Passes
Reverse Flys
Decline Pushups

Russian Twists
Stability Ball Knee Tucks
Side Plank Dips
Lobster Claws
Walking Planks

Side Burpees
In & Out Jump Squats
Stradle Bench Jump-ups
Scissor Jumps
Side 2 Side Shuffle

So there you go- 20 moves you might not already be doing! Then I took it a step further and turned all of those moves into a tabata for a nice workout!

mar7th

So, what did I do the rest of the week? Let’s take a look:

March 2nd– Ran 4 miles! This is pretty huge…it’s only the second time I’ve done it, EVER. I didn’t really follow a specific workout, but here’s what I did:
The first mile and a half I alternated 1 min 6.0/1 min 8.0. then I walked .2 miles and ran the last .3. Then I thought I was done. I went upstairs and after 5 min I said no, I can do more. So I went back down, and I ran a mile at 6.0. Then for a ½ mile I alternated 1 min 6.0/1 min. 4.0…then I ran the last .5 mile at 6.0! Boom. Great way to kick off a Friday.

March 3rd – Active rest day. As you recall, I spent the day at The Arnold. It was one of those days I really wish I had a pedometer (BDAY present anyone?! April 15th…just saying) Anyways, I felt like I walked a million miles around the convention center.

March 4rd– Spice it Up Tabata. I was sorer than I expected to be the next day!

March 5th– rest day

March 6th– I revisted an old workout of mine and man did I forget how awesome it is. It only takes 20 minutes and I was drenched by the end!

twos
March 7th– High 5 Incline HIIT workout. Appropriately named because you’re doing 5 interval running blasts and a high incline 🙂

mar8th
March 8th-rest day. SUPER BUSY!

That’s all, friends! Tell me one new move you’ve recently started incorporating into your workout routine!!

Happy Friday 🙂
–Lindsay–

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Filed Under: Workouts

About Lindsay

Lindsay Livingston is a Registered Dietitian and new mom from Columbus, Ohio. On her blog, she shares simple, healthy recipes, nutrition tips, workouts and snapshots of her life. Follow her on Twitter @LeanGrnBeanBlog and Instagram @TheLeanGreenBean and be sure to subscribe via RSS or email so you never miss a post!

Reader Interactions

Comments

  1. janetha says

    March 9, 2012 at 12:14 AM

    bulgarian split squats are one of my all time FAVORITE moves!!!

    Reply
    • Lindsay says

      March 10, 2012 at 11:37 AM

      me toooooo!!! i love them

      Reply
  2. Maria says

    March 9, 2012 at 12:21 AM

    I feel ya with the knee problem. My right knee has been wonky for a while. I can’t explain it. It doesn’t hurt, but it definitely feels weird. I laid off for it a while, bought new running shoes, foam rolled and took fish oil and it’s now 90% normal. I think I’m just getting old. Knees are the first to go, right? 🙂

    Oh and a 2 minute plank! You rock! I’d be crying.

    Reply
  3. Christine @ Oatmeal in my Bowl says

    March 9, 2012 at 1:03 AM

    going to have to check out the Bulgarian split squats. sounds fun! pinned your spice it up. Can’t wait to try it out!

    Reply
    • Lindsay says

      March 10, 2012 at 11:37 AM

      definitely try them! they’re brutal. and awesome. at the same time.

      Reply
  4. Miz says

    March 9, 2012 at 5:21 AM

    uhoh
    it was going to be a rest day here.
    WAS 🙂

    Reply
  5. Tara Burner says

    March 9, 2012 at 6:17 AM

    love all the workouts!
    off to pin 😉

    Reply
  6. Meg says

    March 9, 2012 at 6:32 AM

    These are alllllllll so amazing Lindsay 🙂 I love them. A lot of them are new to me too so I appreciate that! Thank you! I love that DB plank row with frog jump! That’s great!

    Reply
    • Lindsay says

      March 10, 2012 at 11:36 AM

      it’s so much fun! one of my new favs 🙂

      Reply
  7. lindsay says

    March 9, 2012 at 6:38 AM

    ahhh yea! my favorite friday post. Can’t wait to tackle some of these linz. Enjoy your weekend.

    Reply
    • Lindsay says

      March 10, 2012 at 11:28 AM

      you too girl!

      Reply
  8. char eats greens says

    March 9, 2012 at 7:18 AM

    Nice moves!!! Super busy works are nice because you know you’re getting things done, but I’m excited for it to slow down for you. Mine is just getting busier. We’ll switch spots haha

    Reply
    • Lindsay says

      March 10, 2012 at 11:29 AM

      haha fair enough. good luck with the busy weeks!

      Reply
  9. Lindsay @ In Sweetness and In Health says

    March 9, 2012 at 7:37 AM

    I love plie squats and one-legged bridge lifts!! That looks like a great tabata workout! Tuesday will be here sooner than you think, and then we can celebrate with some fro-yo ;).

    Reply
    • Lindsay says

      March 10, 2012 at 11:28 AM

      weeeeeeee!!!!

      Reply
  10. Laura @ Sprint 2 the Table says

    March 9, 2012 at 8:15 AM

    These are some great ones! I too have been loving Bulgarian Split Squats,
    Skull Crushers, and Decline Pushups. And the Side Burpees!

    I posted that back.bi routine yesterday and from that I’m seeing the MOST results from incline curls. Great for that full-extension!

    Reply
    • Lindsay says

      March 10, 2012 at 11:28 AM

      skull crushers are the new love of my life!

      Reply
  11. Aparna B. @ Not A Leaf says

    March 9, 2012 at 8:26 AM

    I try to incorporate doing legs and arms at the same time for strength training! So I’ll do a lunge while doing a bicep curl. I definitely feel it the next day, especially in my quads. These are some great workouts! I’ll need to try these soon 🙂

    Reply
    • Lindsay says

      March 10, 2012 at 11:28 AM

      combo moves are the best! have fun!

      Reply
  12. Tiff says

    March 9, 2012 at 8:29 AM

    Thanks for linking up to the moves. I definitely needed to look up the lobster claws; that’s a new one for me!

    Reply
    • Lindsay says

      March 10, 2012 at 11:28 AM

      it was for me too! i love it!

      Reply
  13. Madeline@Food,Fitness,Family says

    March 9, 2012 at 9:41 AM

    LOVE all those moves … definitely going to have to keep them in mind when making some new workouts 🙂

    Reply
    • Lindsay says

      March 10, 2012 at 11:27 AM

      yay!!!! have fun 🙂 i love them all

      Reply
  14. Jess says

    March 9, 2012 at 10:41 AM

    Nicely done this week, girl! congrats on that 4-miler, yayy!!! Also – i’m a huge fan of the side plank dips and walking planks, SO hard but SO effective 🙂

    Reply
    • Lindsay says

      March 10, 2012 at 11:25 AM

      walking planks. they kill me every time!

      Reply
  15. Brittany @ GOtheXtraMile says

    March 9, 2012 at 11:18 AM

    AWESOME fitness routines!!! love them all.

    Reply
    • Lindsay says

      March 10, 2012 at 11:24 AM

      thanks girl!

      Reply
  16. Lily says

    March 9, 2012 at 11:39 AM

    Look at all those good workouts! I think I’ll try some today 🙂

    Reply
    • Lindsay says

      March 10, 2012 at 11:24 AM

      hope you like them!

      Reply
  17. Bex says

    March 9, 2012 at 3:53 PM

    pinned!

    Reply
    • Lindsay says

      March 10, 2012 at 11:24 AM

      thanks lady 🙂

      Reply
  18. Kerry says

    March 9, 2012 at 4:46 PM

    Omh your workouts are intense! They would kill me!!

    Reply
    • Lindsay says

      March 10, 2012 at 11:24 AM

      you just have to work up to it! they can all be made a little less intense 🙂 you can do it!

      Reply
  19. Alicia from Poise in Parma says

    March 9, 2012 at 6:31 PM

    geez girl, all of these sound intense! I do like the sounds of that High 5 Incline HIIT workout. I’m all about running intervals!

    Reply
    • Lindsay says

      March 10, 2012 at 11:24 AM

      me too! they make the time go so much faster!

      Reply
  20. Charlotte says

    March 9, 2012 at 6:43 PM

    i think I might do some of these instead of running tonight. like you said SPICE IT UP! 😉

    Reply
    • Lindsay says

      March 10, 2012 at 11:23 AM

      awesome!!! variety is the spice of life 🙂

      Reply
  21. Steph @ Upbeat Eats says

    March 9, 2012 at 6:55 PM

    These look INTENSE! I get so bored on the treadmill, so I’m glad to find some workouts that will spice it up – particularly terrible 2’s! Thanks for sharing.

    Reply
    • Lindsay says

      March 10, 2012 at 11:23 AM

      you’re welcome! i love that workout 🙂

      Reply
  22. STUFT Mama says

    March 9, 2012 at 7:01 PM

    So many fun moves I want to try! 🙂 My favorite is the terrible twos workout. Only appropriate for our house. ha ha. Pinning now!

    Reply
    • Lindsay says

      March 10, 2012 at 11:23 AM

      hahaha love appropriately named workouts 🙂

      Reply
  23. Matt @ The Athlete's Plate says

    March 9, 2012 at 7:56 PM

    Thanks for the great workouts!

    Reply
  24. Christine @ Love, Life, Surf says

    March 9, 2012 at 10:57 PM

    Congrats on the run! That’s awesome. The tabata looks great. I love bulgarian split squats and single leg dead lifts and russian twists are killer! I pinned your workout. If it’s anything like the two others I’ve pinned, I expect them to be repinned like crazy 🙂

    Reply
    • Lindsay says

      March 10, 2012 at 11:23 AM

      thanks girl! bulgarian split squats are AMAZING!

      Reply
  25. Jess @ Blonde Ponytail says

    March 9, 2012 at 11:47 PM

    Thanks for including the PLANK ROW + FROG JUMP and the skull crushers! I saw you post that to TT and that is exactly what I was going to video for Tank Top Ready–but I didn’t get my butt in gear in time!

    Great workouts–oh how I love HIIT!

    Reply
    • Lindsay says

      March 10, 2012 at 11:22 AM

      they’re seriously two of my new favs!!

      Reply

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Lindsay Livingston The Lean Green Bean Healthy Living Tips and Tricks

I'm a Registered Dietitian and mom of three from Columbus, Ohio. I use this blog to share simple, healthy recipes, nutrition tips, and an honest glimpse of motherhood!

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Learn how food affects your body.

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