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10 Minute Full Body Workout

Team - I've taken your feedback and workout suggestions and incorporated them into a custom Weekend Workout. Each move engages the upper and lower body for a full body workout, in just 10 minutes!

What You'll Need:

• Fitness Mat
• Hand Weights

15 Minute Cardio Kickboxing and Toning

Team - Your weekend workout is Cardio Kickboxing! I also threw in some toning to help you strengthen the upper and lower body.

What you'll need: Hand weights or soup cans for the last 5-6 minutes.

Enjoy and let me know if you have any questions.  As always, work at your own pace, consult a doctor or physician before performing, and take a few extra minutes at the start of the video to fully warm up.

My Favorite Workout To Date: Ultimate Leg Challenge

Team - Here is my favorite at home workout video, the Ultimate Leg Challenge by Jonathon's Fitness.

I had absolutely no expectations when I first launched Jonathon's Fitness.  The only objective was was to encourage people to be active and healthy both in and out of a gym.  Thus, I started making 10 minute weekend workouts.  My workouts use little or no equipment and can be performed in almost every room of your house.  Just bring the computer with ya!

My favorite workout to date, and probably the most challenging, is my Ultimate Leg challenge. I turned on some good tunes and delivered 10 minutes of body weight exercises for your lower body - no equipment.

Check it out here:

Combine this workout with 2 other videos and you have a 30 minute class.  For Free! In the privacy of your own home.

What workouts would you like to see next? Please comment and let me know.  I'm here for you!

Leg Workout for the Gym

Team - Take this workout to your local gym to help build leg strength and endurance.

As you know, I teach group fitness classes all the time! Sometimes I push my body to teach 10+ classes a week, along side my regular daytime job.  Some classes I do not go all out, but Kickboxing or Spinning classes are very demanding.  Both mentally physically.

Today, I had the luxury of exercising at my local gym with my Awesome Workout Playlist. It was a nice change of pace for me and I would love to share it with you. So here goes!


Jonathon's Leg Workout (Perform each exercise 3 times - one minute rest between exercises/sets)


Start you leg workout with Cardio:

1. 5 minute walking pace to warm up the body
2. 7 minutes at a high, or the highest, incline and an aggressive pace
3. 6 minutes at a high speed with no incline
4. 2 minutes at your walking pace to cool down

Move to strength and endurance:

1. Weighted Lunges (8x/leg)
• Grab heavier weights and lunge one leg in forward, keeping the knee directly above the ankle, push off the front leg to the starting position.  Repeat on the other leg.
2. Jump squats in place (1 minute)
3. Weighted Calf Raises
• Today I used a step bench to elevate my heels, but feel free to stand on a couple 45lb plates.
4. Split Barbell Lunge (10x/leg)
• Barbell on the ground, straddle it with your lunge, lunge up and down with your barbell.
5. Stability Ball Hamstring Curls (1 minute)
• Heels on the ball, bottom raised, curl the heels in.

                                        

It was an awesome workout!  It was nice to complete an entire workout with talking, something very rare for me *smile.

This workout was the perfect combination of everything I enjoy.  A little bit of this and a little bit of that.  Made me think of my favorite quote:

"If we could giver every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health." - Hippocrates

Smile and exercise - it'll make you feel better!

10 Minutes Arms and Abs

Team - Finally! I am so sorry - it took this video forever to load! I was always told, those who wait will be rewarded...so here ya go!

10 Minutes Arms and Abs - you'll only need a resistance band for this workout. If you don't have a band, try hand weights or some soup cans.

Enjoy and sorry for the delay!

10 Minute, Mix and Match, Workout!

Team - Hope you had a wonderful weekend. Try this at home workout by switching it up and making it your own!  It's simple, just pick your exercises for the upper, lower and core. I've even provided examples of exercises I would include on this workout.

Print your Mix and Match workout here

Printable Workout Routine

Team - Trying to mix up your weekend workout today.  A lot of us have iPhones or PDAs that will let us view YouTube anytime, any place.  And some of us still have old school phones with only text messaging.  Today's printable workout will challenge you and help you keep track of your progress over 5 weeks.

Click the image or PDF link below, print it out and stick it in your gym bag or use it at home!

or click here for the original PDF

Details for each exercise are as follows:

1.  Prison Squat: Finger tips behind the head, not laced, all of the weight on the heels of your feet.

Starting Position:

Squat down and then return to starting position:

2.  Push ups - feel free to modify this excercise by lowering the knees.

Starting position: hands directly below the shoulders

Elbows out to the side or toward the heels (close to the body) and return to starting position

3.  Lunge - step forward with the front knee over the ankle and switch legs

Push off the front foot and back to a standing position and switch legs

4.  Tabletop dips

Starting position:  hands directly below shoulders, fingers pointing toward your toes and feet on the ground.

Push the elbows back - working the triceps - and push back up to the starting position

5.  My favorite! Reverse planks to V-sit

Starting Position:  Fingers point toward toes, hands to your sides and legs are straight out in front.

Push up to a reverse plank

Bottom to the ground and bring both legs up to a V-sit

Return to reverse plank and repeat

These same 5 exercises will be repeated for a total of 10 exercises and 10 full minutes. 

10 minutes! That's it! Set the timer and go to town.  Don't cheat and put on your favorite music.

10 Minute Kickboxing Workout

Team - Your weekend workout is here. I cannot get enough Cardio Kickboxing in my life! This workout has lots of cardio and toning.  And here's the best part, no equipment necessary.

Clear some space in the living room or spare bedroom, expand the video and kick it out!

What should I do next week? Comment and let me know.

10 Minute Stability Ball Workout

Team - By viewer request, here is your Stability Ball Weekend Workout. The Stability Ball is a cheap and fun piece of fitness equipment most of us have around the house, but never use.  Now...you dont' have an excuse, this workout is only 10 minutes (and it's a good one too).

The Stability Ball was introduced on Jonathon's Fitness at the start of it all! Check out my Stability Ball Fitness post to find out what stability ball is right for you.

What You'll Need:

• Stability Ball
• A mat for the toning portion of the workout

What do you wanna see next weekend? Let me know! I'll put together a 10 minute workout for you too.

Total Body Toning

Team - This workout is upper body, lower body and core.  It's everything and it's only 10 minutes!

What you'll need:

Hand weights (recommended 5-8lbs)
A mat for the Plank (optional)

What you'll be doing:

Chest Fly with a Wall Squat
Lunge with Bi Curls, with a standing Lateral Raise
Plank (see modifications)

20 Second Break of Jumping Jacks with Hand Weights

Repeat this cycle 3 times for a Total Body Workout!!

Jump Rope Workout - Weekend Workout

Team - We all have one, so let's finally use it! I'm talking about that dusty Jump Rope you have in the garage or closet.

This Weekend Workout features intervals for the first 5 minutes and then you'll pick up that Jump Rope and bring up the heart rate.

Jump Rope Workout:

Squats
Jump Rope (right to left)
Lunges
Jump Rope (front and back)
Butt Kicks

With Jump Rope: (5 messups = 5 pushups)


Jump Rope (right to left)
Jump Rope (front and back)

Group Instructors: For other Cardio classes, feel free to take these moves and make them into a 32 count combos.  To make it easier for counting purposes, pulse the lunges down for 3 (counts 1-6) and stand up on 4 (counts 7-8). For boot camp class ideas, approach it similar to the video, use a stopwatch and add more exercises into the mix.  Try making the class run while using the jump rope.  It's a blast!

At Home Use: I challenge you to continue the Jump Rope Workout for an additional 5 minutes and remember, 5 mess ups = 5 pushups.

Kettlebell workout for Beginners

Team - Happy Labor Day weekend!  This Weekend Workout features our favorite fitness friend, the Kettlebell.  Kettlebell workouts are great because simplicity is key.  Similar to this workout, all exercises performed with the Kettlebell should be easy to perform.  Easy to perform does not mean easy.  The Kettlebell will help you achieve a total body workout.

The Kettlebell is a strength training piece of equipment.  And to be frank, it's a weight with a handle on the top.  All jokes aside, this simple thing can also help you get a heck of a workout!  Although this is perceived as strength training, you will notice that your cardio fitness abilities will be challenged as well.  I used a 15lb Kettlebell in this workout and before I started the workout I kept thinking, "I wish this was about 25 lbs," but I was thankful it was lighter by the end of the workout.

This Weekend Workout features classic Kettlebell exercises:

1.  Squat
2.  Double Arm Kettlebell Swing
3.  Squat with Shoulder Press
4.  Clean to Shoulder (right side)
5.  One Arm Overhead Press (right side)
6.  Overhead Extension with Opposite Lunge
7.  Clean to Shoulder (left side)
8.  One Arm Overhead Press (left side)
9.  Overhead Extension with Opposite Lunge
10.  One Arm Kettlebell Swing

I have to share this with you.  It use to take me ALL weekend to upload these workouts and this video only took 20 minutes to upload! After 3 months, I finally figured it out.  Now off to enjoy a wonderful weekend with friends.  Hope you had a great workout.  Comment and let me know what you think, I would love to hear from you!

Boot Camp Weekend Workout

Team - You've asked for it, so here is your Boot Camp Weekend Workout! You probably remember my 5 Minute Boot Camp from the beginning of my blog.  If not, check it out!

As I've mentioned several times, working out and teaching group classes is my passion.  If you cannot go to the gym on a regular basis or just want new fitness ideas, my blog is designed for you - my Weekend Workouts are "free" group fitness classes.

This Weekend Workout takes basic exercises to the next level.  My philosophy for this workout was (1) lower body work, (2) upper body work, (3) then a combination of the too to fatigue the muscles. And it is finished up with some ab work to top it off.  These are not hard movements, these are simple exercises combined to give you an awesome Weekend Workout.

What You'll Need

Free space to move around
Hand weights - 3-5lbs are always recommended, but not necessary
Mat - for ab work

Exercises You'll See: (1 minute each exercise)

Lunges (lower)
Check fly/variation of a shoulder press (upper)
Lunges with a chest fly and a variation of the shoulder press (combo)

Squats (lower)
Bicep curls (upper)
Holding a squat with a preacher curl (combo)

Crunches (upper)
Center Knees (lower)
Bicycle crunches (combo)


Planks

Thanks again for your patience! What'd you think? Let me know what you think about this 10 Minute Boot Camp Workout!

Gliding Discs Workout - Gliders

Team - Here is your weekend workout, featuring Gliding Discs (or the Gliders).  The Gliding Discs can help you create a unique workout.  As mentioned in the video, these Gliding Discs just slide across the floor so feel free to use paper or plastic plates (for carpet) or a couple hand/face towels (for hardwood floors). It's the exact same thing! Also, if you don't feel comfortable using the Gliding Discs, do the below workout with me without them. 

This workout will increase your heart rate and engage the legs and hip flexors.  We have endless options with the gliders.  Maybe you'll see a upper body toning video from me in the near future. Comment and let me know your favorite Gliding Disc exercise.

Have a wonderful weekend!

Medicine Ball Workout - 10 Minutes

Team - This weeks workout features a Medicine Ball.  This Medicine Ball Workout is at the easy to moderate level.  Lots of difficulty options are available in this 10 minute routine.

Adding a medicine ball to your workout is a different and fun way to engage the upper body and lower body.  If, at any time in this workout, this medicine ball becomes too heavy and you cannot keep up to the beat...just put it down and do the same motions with your arms.

Now grab that medicine ball that you got for Christmas three years ago and enjoy the workout:

Pretty easy, huh? Your hear rate was probably at least 75% of your max. That's awesome! If you missed a move or just want to try it again, hit "replay."

Medicine Ball Workout
Cardio:
Taps to side - ball opposite
Heels forward - med ball chest press
High Knees - med ball shoulder press
Jump Rope - med ball overhead
"Out for 2, in for 2" - med ball down and up
Repeater Knee - med ball knee crush
Big Circle Knees - med ball circles to knees (knees wide)

Toning:
Squat - med ball frontal raise
Lunge - Tricep/chest press
Figure 8s
Medicine Ball Chest Press

TRX Workout - 10 Minutes - Beginner/Intermediate Level

Team - Here is a TRX Workout Routine.  The TRX is one of the hottest new fitness trends.  TRX bands are classified as Suspension Training.  These suspension bands use your bodyweight to help build and strengthen you muscles. It is also a great tool for stretching.  It's portable and adapts to almost any environment by the latch of a band.

Today, let's use this tool to get an awesome workout in a short amount of time!

10 Exercises (each exercise is one minute)
Each Exercise is followed by a 5-10 second break

1.  One Leg Lunge (30 seconds/leg)
2.  Bicep Curl
3.  One Leg Lunge with Bi Curl
4.  Chest Fly
5.  Squat
6.  Row
7.  Squat with Row
8.  Atomic Pushup (pushup with knees)
9.  Mountain Climbers
10. Plank with Abductors

Make sure the TRX is stable and enjoy the workout!

Abs Workout - 10 minutes

Team - Your Abs workout is here.  Here are some ab exercises combined together for an awesome core workout.  How can it get better you ask? No equipment is needed for this ab workout.  Load the video and try this 10 minute workout.

Make sure to revisit the post about Planks for modifications.

Easy, right? This was on the beginner/intermediate spectrum of ab workouts. As show in the video, remember to incorporate back strengthening exercises in your core workouts.  Think entire core, not just abs!

Step Aerobics Workout - 10 minutes - Easy

Team - Happy Saturday! It is crazy hot outside. Hope everyone is staying cool. It is hot in Cincinnati.

If this is your first time here - Thank you for visiting my site. Starting a healthy movement is important to me and I am excited to share my ideas with the digital world. 

Jonathon's Fitness, just like Group fitness classes, will not be frustrating or hard, my workouts will always be easy, fun and energizing.

With that said, welcome to Step Aerobics 101 with Jonathon's Fitness.

Here is your 10 minute Step Aerobics Workout.  This is an actual workout! Grab your step, risers, clear some space in your house and break a sweat...for free. 

Below are the details to the step choreography.

This Step Combo: (4, 32 count blocks)

4x R Basic
4x R V Step
4x Turn Step (start with right lead)
4x Knees to the corners (starting with right knee)

*I Step (right lead) exit back
*I Step exit front
Shuffle Right
2x Jacks (move back)
Shuffle Left
2x Jacks (in place)

Repeat from 1st and 2nd block with Left Lead

*Up on the bench, jack - step down and jack

My goal with this site is to educate group fitness instructors and inspire some people at home to have some fun. How was it the step class, was it fun? Didn't get something? Click the "replay" button and try it again.

P.S. I realized yesterday that Jonathon's Fitness has been up for over a month. Whoa! And some of you probably noticed my site is now http://www.jonathonsfitness.com/, if not, update your bookmarks!

Have a great weekend and we'll see you Monday.

Saturday Workout - Cardio Blasts!

Hi Team - Here it is, your 10 minute Saturday Workout!  This requires no equipment, just time.  Take few minutes before the video to warm up and a few minutes afterwards to cool down.  This workout takes cardio exercises, combines them together for an awesome workout!

You'll notice that I put it together in a 32 count black format. 

Here's what you'll see:

• Jump Rope
• Jump Rope (right/left)
• Jump Rope (front/back)
• Lunge forward (with or without pulses)
• High Knees
• Jumping Jacks
• Jumping Jacks (in for two out for two, add the squat)
• Skier (this was featured in Thursdays post)

Try each for 8 and 16 counts and add it all up (just like the video) for a 32 count combo.

You'll notice that I tap my head in the video.  This motion will signal "from the top" of the routine.