Double Charmed

When I am really focused on getting fast results, I try to transform my workouts to get the biggest bang for my buck!!

I devised this workout on my own pulling inspiration from my dance years, pinterest, and my trainer. This workout incorporates cardio and strength training in your entire body.

Watching Charmed on Netflix is my guilty pleasure! I am on Season 8 so I honestly have no idea what I am going to do once I reach the last episode. I call this my Double Charmed Workout because I try to get through it twice in one episode! I have more motivation and excitement on some days and there are times where I poop out after one round. I wont lie that the second reason I call this my Double Charmed Workout is because sometimes it take me two episodes to do the routine twice and stretch! Can I count that as more calories burned please?

The most important thing to do is go at your own pace! If you can't start with 100 Jumping Jacks and 30 calf raises then just do what you can. On the flip side, if this is too easy for you the first time than bump it up a few notches and add more reps to really challenge yourself.

For every single move you will note that I say to keep your abdominals engaged. My Ballet teacher used to tell us to "Kiss your belly button to your backbone." This is a great visual to help you suck in your gut so that you are actively engaging your abs throughout the entire routine. Periodically reminding yourself of this phrase will boost calories burned, build you 6-pack, and encourage posture!

Directly below is the basic workout. Keep scrolling to find pictures, descriptions, and tips for each exercise!

Jumping Jacks:
Keep you belly tight and abdominals engaged.
To maximize your Jack, focus on pushing off the ground hard with your toes so that they are fully pointed in the air when jumping out and back in. Make sure your knees bend liberally during each landing. Be especially careful to keep your toes over your knees when you land. By engaging your abdomen and squeezing your gluteus you can help to make sure you are not injured during this move.






Triceps Table Push-ups:
Position yourself with the heel of your hand on a desk or chair. Spread your feet wide and distance them several feet away from where your hands are.
While engaging your abdominal muscles, lower yourself down so that your elbows make a 90 degree angle. Concentrate on using your arm muscles not the muscles in your leg to push your self back up.
To up your toning, hold that last push-up for 10-30 seconds!










Squats:
I usually do this above a low chair or couch to provide consistency. Engage your core and bend your knees to about 90 degrees. If you are using a chair, squat until your bottom is just barely touch the chair. Keep your hands on tour hip, held out to the sides, or hold weights to challenge your body even more.
To up your toning, hold that last squat for 10-30 seconds!





Calf Raises, Toes Forward:
Stand with your feet a few inches apart, toes facing forward. Raise up onto the balls of your feet and lower your self back down. Focus on balance -- engage your core and tuck in your rear to reduce wobbles. Keep your heels in line with your calf, be careful not to let your foot roll outwards or you may strain your ankle. Work towards creating slow and controlled movements. Do not let your heels cluck back down at the end of each rep, if you have that down then just let your heels gently touch the ground without putting any weight on them.
Keep your hands on tour hip, held out to the sides, or hold weights to challenge your body even more.
To up your toning, hold that last squat for 10-30 seconds!




Walking Squats:
Start with your hands on your hips, above your head, or holding weights. Take a large step forward, engaging core and being careful to keep your foot in line. Lunge forward so that your front leg is at a 90 degree angle keeping toes over your knees. Push off with your bag leg to take a step forward, repeating the motion on the other side. Repeat this until you have done 15 forward lunges with each leg. Focus on creating controlled and deliberate motions. As you lunge forward, use your quadriceps AND your glute muscles to help lower your body and raise back up.







Calf Raises, Toes Outward:
These are the same motion as the previous calf raises. To start, stand in your toes forward position. Shift your weight to your heels and squeeze your rear while moving out your toes to a comfortable position. Take caution to no "over turn out". This will put stress on your knees and cause injury. To ensure this doesn't happen, keep your glute muscles tight for the entire repetition. If you bend your knees, your toes should be directly under them with no discomfort. If this position is too difficult for you to hold, feel free to do more Toe Forward calf raises.





Clams: Quadruple Rotation:
This exercise consists of 4 different exercises on each side. This is the best name I could come up with!
Lie on your side with knees bent and hips stacked directly on top of each other. Keep your tummy tight for balance with your top hand in front of your body to help. This is your base for each of the four exercises.
Throughout all of these exercises focus on squeezing your glutes. Make sure to keep your hips and body as still as possible.

Clam 1: Lift your top leg straight up staying in line with the rest of your body. Slowly lower your leg back down in one fluid motion.
Clam 2: Keep your toes touching throughout this exercise, this position is most like a clam! Open your top knee pulling it as far back to the wall behind you as you can without compromising your form.
Clam 3: Raise your ankles several inches off of the ground, start with what is comfortable and push them higher to give your self more of a challenge. Repeat Clam 1 with your ankles off the floor.
Clam 4: Keep your ankles raised like in Clam 3. Repeat Clam 2 in this position.

Make sure to flip over and repeat this Quadruple Rotation on the other side!!!





Plank Hip Touches:
Get into the elbow plank position. Make sure your form is solid so you do not hurt your lower back.
Dip your right hip down to the floor (it does't have to make contact just dip until you can feel it!). Return back to plank and repeat on the other side. You can do this in a quick fluid motion just ensure that you level your hips out after each dip.

Bicycles:
Start lying on your back. Place your hands interlocked behind your head and lift your shoulders and ankles off the floor. Bend your right knee and touch your left elbow to it keeping your left leg extended. Swiftly switch and repeat on the other side. Push yourself to do as many as possible to exhaust your abdominals.

Push-Ups:
This is probably my least favorite exercise. Ever. Start with your hands under your shoulders. Balance on your hands and toes with your legs extended straight back. I balance on my knees since I am still building strength =) Keep your tail tucked and belly button to your back bone to avoid lower back injury. Bend your arms, keeping your body in a straight line, as much as you can before returning to the starting position. 

Yes, that is supposed to be a push-up!

ENJOY this workout! I really love it and I hope that you can discover some new exercises!

What is your favorite exercise? Is there any "go to routine" that you feel gives you great results? Please feel free to share, I love feedback and ideas.

Valerie