Challenge Yourself...

"If it doesn't challenge you, it doesn't change you.  MAKE IT BURN!"

Hope you all are having a wonderful weekend.  Try this full body high intensity workout- best part is the whole workout is less than 30 minutes!

Each "set" lasts 6 minutes long.  Do all three exercises (with the given amount) as many times as you can in the 6 minutes.  

Set 1:                                                                                                                                              

-Squat jumps (15)                                                                                                                            

-Step ups with knee drive (30)                                                                                                        

-Ab bike (50)

*30 second rest*

Set 2:                                                                                                                                            

-Tricep dip (20)                                                                                                                              

-Lunge jump (24)                                                                                                                                 

-In-n-outs (20)

*30 second rest*

Repeat set 1:                                                                                                                                  

-Squat jumps (15)                                                                                                                              

-Step ups with knee drive (30)                                                                                                           

-Ab bike (50)   

*30 second rest*

Repeat set 2:                                                                                                                                        

-Tricep dip (20)                                                                                                                                 

-Lunge jump (24)                                                                                                                                 

-In-n-outs (20)

 

XO, Kenz                                                                                                                                    

Motivation

Happy Sunday! I hope you all are enjoying your weekend!

I know how easy it can be to lose motivation to workout.  Whether your too tired, don't feel like leaving the house, not having enough time, or anything else!  I know how that feels, this is why I have come up with a list of the ways to help stay motivated and focused.  

-Write it down, say it out loud.  Hold yourself accountable!  It is one thing to have a goal in your head.  It is completely different when you actually wright it down and say it out loud.  This way you hold yourself accountable.  People often are too afraid to do this because they are afraid of failure.  Say your goal out loud, hold yourself accountable, and accomplish it!

-Be confident.  This is critical for me!  When I have an outfit on that I feel confident in I am so much more likely to push myself at the gym.  I love finding new outfits that I want to wear to workout.  Find something that makes you feel confident!  

-Go for a walk.  Sometimes the hardest part is the first step out the door.  Instead of telling yourself that you are going to go running, start with a walk.  Put your workout clothes on and go out to get some fresh air.  After ten minutes of walking reassess your motivation levels.

-Eat healthy.  Exercise should be a reward for your body instead of a punishment.  When you eat healthy you are helping your body do the things it needs.  You will have more energy, sleep better, and so much more!  

-Remember why you started.  Often times when we lose motivation we forget the reason why we started.  For me I exercise for many reasons- to feel good, relieve stress, be confident, be healthy, etc... whatever your reason is remember it and use it to push yourself to achieve your goals.

-Surround yourself with motivation.  This is so important!! When you are surrounded by people and things that help to motivate you everything is so much easier!  Take all of the negative energy out of your life and surround yourself with people and things that will uplift you.

-Music. For me finding good music is huge! It can completely change my mood.  Find a good playlist that will get you pumped up even when you don't have a lot of energy.

-Try something new.  One reason many people lose motivation is because they do the same thing over and over again.  Go try a new activity, mix things up a bit to keep it exciting!  It can be so hard to find motivation to workout when you do it all by yourself.  Try something new and find a gym buddy!  You can make each other accountable and have fun trying different types of workouts.

-Keep a journal. After you workout write down how you feel.  It is very easy to forget how good exercising makes you feel.  If you write down your thoughts and feelings after your workout you can look back on it when you have lost motivation and need to remember how good it makes you feel.

Have a great week! 

XO, Kenz

Cardio Leg Day...

Shorts          Shoes          Sports Bra          Tank

Hey y'all! Happy Thursday! I hope everyones week is going well!  My parents have been in town this week so it has been extra fun for me plus super busy!  This morning was a cardio leg day before we leave this afternoon to go to Lake Powell with my husband's family.  I am so stoked! This is definitely one of my favorite trips every year! 

Try out this cardio leg day circuit:

Sprint (30 seconds)

Squat jumps (30 seconds)

Wall sits (30 seconds)

Lunge jumps (30 seconds)

Calf raises (30 seconds)

Rest (30 seconds)

5 times through

Let me know how it goes! Enjoy the weekend!!

XO, Kenz

Hill Yeah

Tank (Lululemon old)          Shorts          Sports Bra          Shoes          Hat

Take it over to the park today!  Sometimes it's nice to get out of the house and get away from the gym and go workout at the park where it is so beautiful and it's something different.  Summertime is a great opportunity to take advantage of working out outside and finding new places to exercise.  

Coming up with new workouts and exercises is one of my favorite things to do! It helps so things don't get boring and gets me excited about working out! I love pushing myself and finding new things.  If you are looking for a new workout try this:

Hill run forwards (jog down)

Side shuffle (right) up hill (jog down)

Side shuffle (left) up hill (jog down)

Backwards run up hill (jog down)

15 jumping jacks

15 seal jacks

REPEAT 5 TIMES!

Have fun and have a great week!! Let exercise be your stress reliever!

XO, Kenz

Outdoor Workouts

Hat          Shorts          Tank          Shoes

I love summer for so many reasons...one of my favorites being warm weather means outside workouts! It gets so easy to think that the only place to workout is a gym.  There are so many other places to workout than just the gym AND it doesn't cost you a penny!  Just head to the park or even do it in your backyard.  

A big thing for me is looking the part.  If I look good then I feel good.  If I feel good then I do good.  I love finding new workout clothes that make me feel confident and beautiful!

Summers are busy, but find time to get a workout in - I promise you won't regret it!  Even 15 minutes is better than nothing.  If you need an idea of what to do try this total body workout that you can do anywhere:

Squat jumps (15)

Push-ups (15)

Lying leg lifts (15)

Lunge walks (8 each leg)

Tricep dips (15)

In-n-outs/lemon squeezes (15)

Do the whole thing 3 times through (as fast as you can)! Go out and crush it today!

XO, Kenz

PS - If you guys want me to post workout videos too, just let me know!

Get your work on...

Shoes          Tank         Shorts          Sports Bra          Hat         

The power of planks! Planks are a great exercise because they focus on stabilizing your core.  Your core is the center of you body and is so important in keeping the rest of your body healthy and strong! There are tons of different kinds of planks you can do so it doesn't get boring!  Make sure you follow me on Instagram (@kenzhalliday) so you know when I post about all of the different kinds of planks you can do!

Burpees!  I know... everyone hates burpees.  But you know what they say, what doesn't kill you makes you stronger.  Burpees are a great exercise for your whole body plus they will get your heart rate up!

Try this total body plank and burpee workout:

1 minute front plank

10 burpees

1 minute side plank

10 burpees

1 minute other side plank

10 burpees

1 minute front plank

10 burpees

Don't wait for the perfect moment, take the moment and make it perfect! Hope you all have a great weekend!

XO, Kenz