5 minute Brazilian Butt Workout

Team - Kickboxing was great tonight! How was your day? Hopefully you had great weather and had a chance to exercise outside. Exercising outside is very exhilarating!

Tonight in class I decided to focus on the butt! It's fun to throw in a couple hip flexer exercises in a group fitness class because we hardly ever work just our hip flexers.

Try this at home! It's a 5 minute Brazilian Butt workout:

Cardio Kickboxing Drills

Team - Don't let this post discourage you, you can do these same drills at home. You've probably seen a cardio kickboxing class and stopped in to join them, but if you haven't a cardio kickboxing class consists of many different things: jabs, cross, hook, uppercuts, front/back/side/roundhouse kicks and more. Cardio kickboxing is often a series of choreographed combinations, much like a dance routine, that sky rocket the heart rate and get your entire body moving.  I've even been in some classes where they'll use a punching bag to really help you release those frustrations.

Squat Kick Drill:
1.  Squat down - all the weight is in your heels just like you're sitting back into a chair
2.  Immediately stand up and bring the one knee up and extend the leg out in front and push through the heel of your foot.
3.  Sit back down into your squat
4.  Stand up and bring the opposite knee up and extend the leg out in front and push through the heel of your foot.


Continue this drill for 2 minutes

Lunge Kick Drill:
1.  Start in a Lunge - left leg back - front knee over the ankle

2.  Lunge by dropping the left knee down

3.  Bring the left knee up and extend the leg out in front and push through the heel of your foot for a front kick.

4.  Lunge the same knee, left leg, back down into your squat and repeat the kick

Do the left side for 1 minute and switch

Cardio Kick Punching Series:

15 seconds - Fast Jabs forward to each corner of the room keeping your waist to your ankles stabilized 

15 seconds - Jumping Jacks

15 seconds - Fast Hooks keeping your waist to your ankles stabilized

15 seconds - Jumping Jacks

15 seconds - Fast Uppercuts keeping your waist to your ankles stabilized

15 seconds - Jumping Jacks

Repeat 2x for a total of 3 minutes

Putting all of this together you'll have a 6-7 minute routine for your home or class.

And if you missed it, your last Weekend Workout was Cardio Kickboxing.  Check it out:

The sun is fading fast and so am I - enjoy the last few warm days in your city and leave me a comment. I would love to hear from you

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.

Workout at Home - It's easy!

Team - I had to come home today for multiple family reasons.  My family lives in Peebles, Ohio.  Most of you will not be familiar with Peebles becuase it's a small village in Southern Ohio.  We have lots of pizza shops, churches, hair salons and gas stations. We only have a couple stop lights and NO gyms. 

The gym situation did not stop me!  I took a look around my parent's home and came up with a game plan.  It was raining so I couldn't run outside. My workout stayed on our covered porch and consisted of jumping rope (cardio), tricep dips (upper body) and squat jumps (lower body).

I needed a 30 minute total body workout.  I did not have a stop watch and I did not want to watch my wristwatch so I took my Great Workout Playlist, from yesterday's post, and did each exercise station for an entire song. For example, I jumped rope for an entire song and I moved to the next station when the song finished.

Here are some highlights:

Station 1:  Jump Squats - I loved having a shorter song like "Bottle Pop" by PCD

 Station 2: Jump rope - I mixed it up a little bit by adding some moves from my Jump Rope Workout

Station 3: Dips - this was difficult - I turned over sometimes and did a Plank



Look at my Mom's Flowers! How do you workout at home? The only equipement you needed for this was a jump rope and I've gotta say, it was a great workout!

Push up Bootcamp Drill

Team - Happy Tuesday!  It definitely feels like a push up kind of day.  I tried this bootcamp push up drill last week in my class and they not only loved it, but they liked the challenge as well.  You can use this drill at home or in a group class. It's simple and only takes 10 minutes to complete.  Here's what you'll need:

30 Second Push up Challenge

Who: A competition against yourself (30 seconds of Push ups followed by 20 seconds of rest)
What: You will write down the number of push ups performed on your 20 second break and your topwatch should not stop.
Where: Here is the Push up Drill Template if you do not want to recreate it
Why: Stay within 3 push ups from Set 1 to Set 10 for a great workout.  (i.e. Set 1 I performed 28 push ups. Set 10 I should work hard to perform between 25-31 push ups)
How: Hands directly below shoulders (modified: hips tucked and knees on the ground)
I cut individual strips for everyone in my boot camp class last week.  Do the same or just track your progress.  Below is the format each patron received when they walked in my class:

As mentioned above, just click here to find my Push up Drill Template if you want to use mine.

Now tell me, how'd you do?

Bootcamp Workout

Team - A bootcamp style class is my favorite class to teach. Regular group classes are fun too, but bootcamp style classes are great because I am able to say "go at your own pace" and "challenge yourself." For example, if I say "go" and you have a minute to do as many repetitions as possible of one exercise, the only thing holding you back is you!  It's a fun aspect of class because I get to see everyone work hard! Overall, it makes me feel good to hear people say "good class," when in all reality, they made it a good class.

I have 3 Bootcamp classes a week and I usually follow a simple "minute madness" routine for each class.  This keeps it simple and effective. And no complaints so far!

Try this workout at home too!  This is how I fill 50-60 minutes of class:

Bootcamp Workout (Minutes: Details)


1-8:  Warm up - march in place, step touch, ham curls (arms moving with legs)
9-13:  Bring HRs up - jumping jacks, jump rope, lunges, squats
14-18:  HIIT - High Intense Interval Training - suicides, burpees, mountain climbers, box jumps, extreme jacks, squat jumps
19-50:  "Minute Madness" with medium size hand weights

Use the exercises below in a pyramid scheme.  Perform exercise 1 for a minute, then take a minute break.  Do exercise 1, 2, then take a minute break.  Do exercise 1, 2, 3, then take a minute break.  Continue this pattern to exercise #7 - perform each exercise for a minute and rest as needed.

1. Side Squats - hand weights are at an isolated bicep curl (elbows locked to your sides engaging biceps)
2. Close grip Shoulder Press - palms face in by chin, elbows point forward, press up
3. One Arm Extended Lunge - Right arm extended overhead, left leg will lunge - after 30 seconds switch (L arm extended, R leg lunges)
4. Squat with Row - feet together and squat down, weight in heels, hold squat and focus on pulling elbows up, head looks three feet in front of the body
5. Push up with Side Plank - weights on the ground, push up right to side plank
6. Plank
7. Jack-knife Sit up - lay flat on your back sit up to opposite hand touches toe or both hands toes toes 

50-60:  Cool down

This is an awesome workout! I did this in my Saturday classes right before my Weekend Workout and I'm still feeling it today!

Try this bootcamp workout and give me your feedback.  I hope everyone had a wonderfully relaxing Labor Day.

Back-Strengthening Exercises

Hi Team - Here is a simple way to work your back with no equipment.  First, take a second and think about your core.  Your core encompasses a lot of muscles.  Your rectus abdonimis, external obliques, internal obliques, tranversus abdonmis and most importantly...your back.  All of these muscles make up your core; the core is the combination of your stomach and lower back.

Here is a core workout/combination I use in class on a regular basis that can help strengthen the back and the core:

Core Workout:

• 20 seconds:  Superman - lay face down, raise up the legs and arms to balance on your belly button - head looks at the ground

• 20 seconds:  Plank on Forearms (see my plank post for modifications)

• 20 seconds: Full Plank (see my plank post for modifications)

• 30 second V-Sit Hold (see my V-Sit post for modifications)

• 30 second break

Now repeat these exercises for a total of 5 minutes (1 minute for back exercises and 30 second V-Site and rest).
You can also put this into a 32 count combo for class.  Here is the 32 count combo breakdown:

1-8: 2x Superman (up/down counts as 1 count)
9-16: Hold modified plank
1-8: Push up to full plank
9-16: Knees come down, legs cross and sit back to V-sit

Check out this Weekend Workout featuring Abs for more ideas for class or try this at home!  This video is a free group fitness class! Let's call it Abs Lab with Jonathon's Fitness

Let me know if you have any questions!

Step Aerobics Warm up Combo

Team - Here is the perfect Step Aerobics Warm up combination.  Sometimes in a step aerobics class you'll have beginner and advanced steppers.  How can you tell? Try this simple 32 count combo for your group fitness class and just look around the room.  Some will follow and some will lead.  If you have leaders, have fun and take your class to an advanced level and if you have followers, be sure to include them throughout the entire step aerobics workout.

32 Count Combo Step Aerobics - Warm up
2x R Basic
2x L Basic
2x R V-Step
2x L V-Step

4x R/L Turn step
4x Corner Knees

Take it up! Run instead of basics, add a tap on the turn steps and knees turn into kicks!

Enjoy

Boot camp drill for Group Fitness Class - Jonathon's Combo

Team - Today's combo is perfect for any boot camp style class.  My combo combines three exercies and a sprint (jog/walk for a modification) for high intensity training.  Feel free to use cones or any kind of marker in class to seperate the class into thirds.  Now, pick three exercises.  Before the class starts, go over each exercise with the class.

For example, here are my exercises :
1. Butt Kicks - jogging with heels coming toward your bottom
2. High Knees - knees pull up toward the chest, but chest does not fall
3. Lunges - front knee of the ankle, not the toe, dropping the back knee down to the ground
4. Sprints - can be a jog/walk

Next, prep the class.  Let them know your expectations. "We will continue this cycle for three minutes.  In three minutes, I expect at least 10 cycles.  If you reach 10, challenge yourself and try 15."

Cleary point out each marker.  "You will bring your knees up here, lunge here..." and etc.

Although you cannot tell by looking at the picture, there is about 20-30 feet between each point.

Make sure you give them updates. "You're 1 minute in....2 minutes in....30 seconds left..." Hear rates will be racing at the end of three minutes so the class will need to keep moving.

Try this same exercise at the park with friends.  Pick three bushes/light posts, three exercises and start your timer on your iPhone.  It's fun and super easy!

What exercises would you use? I love new ideas, please comment and share!

Step Aerobics Choreography with breakdown

Hi Team - Your 32 count combo of the day is here and it is fun!  In the video below, I show the blocks at a beginner level and then increase the difficulty. (options are in italics below) 

My favorite move is the Pendulum in this routine.  It's fun and looks cool too! (looks even better when 20 people are doing it with you in class)

Here ya go!

Two 32 count combos - 2 blocks:

R Split Basic (1-8)
R, Turn Step (9-12) - Switch taps
Repeater Knee (13-20) - Skier on top of bench
R, L-Step (21-28)
1x Corner Knee (29-32

3x R Basics Traveling down the bench (1-12) - Taps
R, L-Step (13-16) - Pendulum
Across the bench (17-20)
Finish L-Step (21-24)
Flamingo, R lead, (25-32)

This step routine is simple, easy, and fun.  Try adding my Intense Interval Drill in the middle of your class.  This will be nice break from choreography, but an awesome way to keep HRs up!

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!

Arm Workout Combination for Group Fitness Classes

Hi Team,
Today's 32 combo involves a medium set of handweights and two exercises, the bicep curl and shoulder press.

It took me years, literally years, to create an easy way to transition from arms below the shoulders to above the shoulders.  There are a lot of "hands below shoulders" exercises, such as: bicep curls, upright rows, rows, frontal/lateral raises and hammer curls. And a few more with upper body: shoulder presses, triceps or a chest press.  I use to see the frustration on peoples faces because they would think, "If I do one more bicep curl..." 

Transitions are everything in a Group Fitness class because it helps the class flow together, easy for participants to follow, and makes time fly by.  My video shows a transition I use, in a 32 count combo, to incorporate exercises above and below the shoulders:

What other exercises do you use above and below the shoulder? What other transitions are helpful in class?

Have fun and lay off the bicep curls, ha!

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.

Drill/Modification of the Day - Jump Squat

Team - my Kangoo high have decreased from yesterday. They had me crazy excited.

If you ever attend my classes, you would see this drill often. For example, last night in my Triple Threat class (20 minutes of Cardio/Toning/Stretch and Core) we had a leg toning portion and I decided to finish up with this awesome drill and encouraged the class to pick their difficulty level. After using the body bar for lunges, this finishing touch was a nice challenge.

This exercise will combine muscular endurance, strength and cardio all in one! The best part, plenty of options for everyones fitness level.  Here we go...today is all about the Squat or Jump Squat.

If desired, grab a step bench, chair (about knee level - as shown below), or nothing at all:

1. Stand tall (if you have it) with the char/step bench directly behind you

2. Next, shift your weight to the heels of your feet. Keeping the chest, head, neck and shoulders up while sitting back into your squat.

3. As soon as your bottom touches the seat, immediately stand up to starting position #1

4. To increase the difficulty, after the squat is performed, aggressively stand up and add a small hop off the ground.  Toes should land first and absorb though the legs without making a noise.

Repeat steps #1-#3/#4 for approximately 30 secs, break and repeat.

Have lots of energy and about 11 minutes? Try this bootcamp video that takes 5 exercises, including the Squat/Squat Jump, and combines them in a boot camp style class.

Have fun! It's very warm outside here in Cincinnati.  Make sure to drink lots of fluids and take care of your body.

Did you get your heart rate up and "feel the burn?"

Bootcamp Exercise - The Burpee

Today's drill is called a burpee.  Also known as a Squat Thrust, this exercise combines cardio and strength training in one movement.  

The burpee can be performed ANYWHERE! On a run, stop and do a few!  You can also fit this class in almost any cardio or toning class.  Here are a few variations of a burpee

8 Count Burpee for 32 count combo - Complete 4 cycles

1.  Stand tall and reach the hands to the ceiling

2. Squat down and place hands on the ground. (counts 1-2)

3. Remember to modify, walk or jump your feet back to the full plank position. Hands directly below shoulders and weight pushing back to the heels of your feet, core stays nice and tight (counts 3-4)

4. Jump or walk the feet back in to the squat position. (counts 5-6)

5. And finally, stand back up. (counts 7-8) Just like the starting position.

Complete this cycle 4x for your 32 count bootcamp combo.  Always keep moving and try the below modification to increase you heartrate.

Moutain climber Burpee

1. Stand tall and reach the hands to the ceiling
2. Squat down and place hands on the ground. (counts 1-2)
3. Walk or jump your feet back to the full plank position. (counts 3-4)
4. Bring each knee to your elbow as shown in the pictures below - continue these movements for 30 seconds (or each knee is a count, 5-10, both feet back 11 and 12)

start by pulling one knee to your elbow and...

...immediately switch

5. Once you have completed 30 seconds (or less), jump or walk the feet in (13-14)
6. Finally, end in the standing position (counts 15-16)

Complete this cycle 4x and you will have your 32 count combo.

Tuck Jump Burpee

Still not enough? Try this! Add a tuck jump to your standing post - knees come to elbows.

This exercise has an endless amount of modifications, have fun with it! Just remind your class to keep moving and, if necessary, march in place to bring the HR down. 

What other modifications could we do to this exercise?  Adding a pushup in your full plank position? Leap foward in your tuck jump instead of a vertical jump? Let me know how you burpee.

Skier Drill for Cardio Class

Team - your drill/exercise for today is called a Skier. Familiarize yourself with this move because we'll use this tomorrow for our Saturday workout. Use this for a cardio boosting break or an interval class.

Low Impact:

1. One foot touches back while front foot is planted on the ground with both arms in the air
2. Bring arms down and the back leg comes in
3. Switch legs (touch the other toe back) and bring your arms up

Keep in mind this is a lower option, you are stepping each toe back while hands are moving.

Continue this motion for one minute - challenge yourself and try the high impact movement below.

High Impact:

1. Start with one arm in front and opposite leg to the back
2. Both feet are touching while they are on the ground
3. Jump and switch positions - hands switch as well

Keep in mind that with this high impact option, your feel are either on the ground of in the air. As soon as the feet touch, switch the movement and the hands.

Repeat this motion for a minute - as fast or as slow as possible.

Try combining this for a 32 count combo template for class:

Skier Combo:

8x - counts 1-16 - switch legs at high impact option
4x - counts 17-32 - switch legs (hold for two counts - and switch
8x - counts 1-16 - jumping jacks out and in
4x - counts 15-32 - jumping jacks (out for two and in for two)

8x - counts 1-16 - switch legs at high impact option
4x - counts 17-32 - switch legs (hold for two counts - and switch
8x - counts 1-16 - jumping jacks out and in
4x - counts 15-32 - jumping jacks (out for two and in for two)

It's fun, it's easy, and it's exhausting!  Look for your Saturday workout tomorrow afternoon featuring this exercise.

Cardio Kickboxing Cardio Combo

Team - Cardio kickboxing is an awesome way to burn a major amount of calories! Kickboxing drills can be incorporated in almost every type of class.  I personally throw them in a lot of my classes to show people (1) how much fun it is and (2) how easy it is. 

This combo of the day was briefly featured in Saturdays workout.  This combo is very simple and will be a nice break from the choreography the participants learn in class. 

Combo: (cut the # down each time this combo is performed)
4x Jumping Jacks
4x Right Jabs (toward the front of the room)
4x Jumping Jacks
4x Left Jabs (toward the front of the room)

2x Jumping Jacks
2x Right Jabs (toward the front of the room)
2x Jumping Jacks
2x Left Jabs (toward the front of the room)

1x Jumping Jack
1x Right Jab (toward the front of the room)
1x Jumping Jack
1x Left Jab (toward the front of the room)

Replace the Right/Left Jabs with Kicks and see the final product below:

 Now you're a pro! If you missed it, check out my Saturday morning workout.  Just think, you already know almost half of the routine.

Kill it with some cardio kickboxing today! Happy Tuesday!

Cardio Kickboxing Heart Rate Booster

Team - Keeping with the cardio kickboxing theme of the week, today I'm going to explain a simple way to spice up a kickboxing class. 

There are different ways to format a cardio kickboxing class. My cardio kick classes are usually as follows:

1. Warm up 
2. Choreography
3. Interval work/drills - Try adding this endurance drill to the mix as well
4. Choreography
5. Abs
6. Cool down

Prep the class for this drill:  "Imagine meeting your enemy/worst nightmare/attacker in a kickboxing match and our goal is victory!"  This instantly gets the entire class engaged.  You'll see some eyes light up because this is their time to release all of the frustrations from the last couple weeks (maybe months). Let them know that we're going to take a few moves and "win this war."

Spice it up: Take these moves and rotate them to increase heart rates and get the class moving:

• Uppercuts - Add jumping jacks (shoulders can stay in one place, as shown in video)
• Jabs - "Get high get low" (shown in video)
• Hooks - "Aim for the mid section"
• Speed bag - "Up for 2, down for 2" - "Upper right/left" - Reverse direction of hands and repeat

From this Heart Rate Booster - take them RIGHT back to choreography just like the combo we learned from earlier this week.

This makes every class so fun! What is your favorite part of your workout? Cardio/Strength Training/Abs or everything, share it!

Tuesday's Kickboxing Combo - Welcome Home!

Team - As mentioned in the video, I was heading to the gym to film this short video and realized there was no need for a gym, my small studio apartment downtown was the perfect size (moved some furniture, docked my iPod and the best part, I didn't have to waste gas).  This is a beginner level self reversing Jonathon Combo.

A lot of sites have choreography, but it's sometimes hard to figure out what it means because every person might call out or instruct differently. This was the main purpose for my blog, a group/home fitness sharing database

32 Count - Jonathon Combo: (Remember - you and/or the class is warmed up)
2x Jab R (1-4)
2x Duck Back (5-8)

2x Jab R (1-4)
2x Duck Back (5-8)

Quick Jab-Jab (1-2)
Cross (3-4)
Two Knees (5-8)

Jab up and down R (1-4)
Jab up and down L (5-8)

Repeat L side

What is your favorite combo you have seen or used in class? Share it with everyone and if there are questions, I'll demonstrate it in an upcoming video.

Hope everyone had a great holiday weekend.  Happy Tuesday!

All About Arms - Saturday Workout

Team - here it is! I'm so excited to post my second Saturday Workout. The blog has not been up long, but I have had a wonderful response.  Thanks to you for keeping me motivated. 

I recommend a medium set of hand weights for the today's workout (5-8lbs).  This video is high repetitions and low weight.  You'll notice we start with no weight and quickly transition to your hand weights!

It's a holiday weekend, but take ten minutes out of your busy day and try this arm workout.  If you have about 35 minutes, try this:

1. Warm up (5-8 minutes)
2. 5 Minute Boot Camp (6 minutes)
3. My Ultimate Leg Challenge (10 minutes)
4. All About Arms (10 minutes)
5. Cool Down (5-8 minutes)

What else did you add to your workout today? Need other ideas? Let me know. I would love to help and learn new ideas.

Now off to the market to get this weeks produce.