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Tag: cardio routines tampa

5 Can’t-Miss Cardio Moves for All Fitness Levels

Written by Luis Echeverry on . Posted in Lifestyle, Personal Training, Transformation.

Cardiovascular (aka Cardio) exercise is vital for good health. By making your blood pump faster cardio gets your heart rate up. Therefore, more oxygen is delivered throughout your body, keeping your heart and lungs healthy. A regular cardio routine not only helps you maintain or lose weight, it also reduces your risk for disease and gives you better sleep (which we can all use right now).   

With gyms currently closed due to COVID-19, some people are letting go of the healthy fitness routine.  The good news is you don’t have to! There are many exercises you can enjoy at home and the fitness experts at DrivenFit+SWS are helping you keep after it with virtual training. Between workouts tailored to you, here our trainers share can’t miss cardio moves for all fitness levels! 

 

Getting in Shape at Driven Fit Tampa Studio

 

Basic Cardio Moves:

  1. High knees –You can do this anywhere with minimal space.  You will lift your knees one at a time as high as possible and at your own pace. 
  2. Butt kicks –The opposite of high knees. You’ll lift your heels up toward your butt, instead of lifting your knees up high.  
  3. Lateral shuffles –This move improves your improving your side-to-side coordination while your heart rate. Shuffle left and right for the same amount of space, to evenly work both sides. 
  4. Crab walk –A fun way to get your blood flowing while strengthening your core, back, upper arms and legs. 
  5. Jumping jacks –This classic move works your entire body while increasing your heart rate. A wonderful warm-up or for in-between circuits. 

 

box jump drivenfit tampa custom personal training

 

Intermediate-Level Cardio:  

As you build strength and endurance, move on to incorporate these intermediate moves. 

  1. Squat jumps –By adding a jump, the regular squat is can turn into an explosive cardio workout. 
  2. Lunge jumps –Get your heart rate pumping when you combine standard lunges and jumps. 
  3. Box jumps –The box jump is a cardio exercise that targets your lower body, including your butt, thighs, calves, and shins. 
  4. Plank jacks –This exercise is like a horizontal jumping jack. As you quickly move your legs, it forces your arms to support your weight. 
  5. Inchworm crawl –Seems simple, but gets your heart pumping! During the inchworm, the motion of walking your hands and feet forward will put your heart and muscles to work. 

 

box jump and weighted ball exercise drivenfit gym

  

Advanced Cardio Moves: 

Work on these advanced cardio moves, when you’re up for a challenge or training: 

  1. Mountain climbers –The mountain climber is an intense full-body exercise. If you’re new to the move, start slow and gradually pick up the pace.
  2. Plank ski hops –Plank ski hops, also called plank skiers, combine planks and rotational jumps. The turning movement of the jump will challenge your strength and endurance. 
  3. Diagonal jumps –The diagonal jump takes the lunge jump to the next level. Instead of facing forward, you’ll rotate your body during each jump for an extra heart-pumping move. 
  4. Rotational jacks –Rotational jacks combine jumps, squats, and body twists. Together, these movements will fire up your muscles and heart rate. 
  5. Burpees –The burpee, which involves a squat, jump, and pushup, will engage your entire body. 

 

Need more support and structure? Our Tampa based trainers can work with you one-on-one to provide virtual support to stay driven! Try a free 50–minute virtual training session today or call or text: (813) 440-3016 to chat with a trainer. 

 

Make the Most Out of Your Workouts 

Invite a friend. Exercise is always more fun with a workout buddy.  Learn how to trick yourself into a more intense workout while training your mind and body. 

Aim for 150 minutes. Over the course of the week, aim to get at least 150 minutes of moderate activity. You can spread this out over time by doing 30-minute sessions five days a week. 

When you’re not accustomed to going to the gym regularly, it’s a great idea to hire a personal trainer who will get you started on the right track.  Keep in mind adding one-on-one attention will improve your muscular balance while adding customized road map.  Our fitness experts will work with you to make sure your routine is a good match for your body and fitness goals.  

 

Be Safe 

If you haven’t exercised in a while or if you’re new to exercise, speak to your healthcare provider before beginning any new workout programs. Warm up. Start each session with a 5- to 10-minute warmup. This will increase your blood flow and relax your muscles, lowering your risk of injury.  Cool down. Instead of abruptly stopping your workout, slow down during the last 5 to 10 minutes. 

You should also consult your provider if you have: 

To exercise safely you might need to take certain precautions. Listen to your body and be sure to progress gradually by slowly increasing intensity and speed, to lower the risk of injury. Call or Text: (813) 440-3016 for more information on working out safely. 

 

Staying Fit 

You don’t even need to leave your home to add cardio or training to your fitness routine.  Keep your muscles, heart, and lungs healthy by incorporating cardio into your life. When trying any new fitness moves just remember to warm up and start slow. 

Stay driven! Secure your free 50–minute virtual training session online with a DrivenFit personal trainer today –  call or text: (813) 440-3016. 

Summertime Slimdown 5 Fast Moves for Fitness

Summertime Slimdown: Five Fast Moves for Fitness

Written by Luis Echeverry on . Posted in Lifestyle.

We all have those days when we’re almost too busy to eat, let alone hit the gym. The good news? Just because your day is jam-packed doesn’t mean you have to skip your work-out. We’ve got the solution with these five, fast-paced exercises designed to burn calories and tone your body without having to seriously interrupt your busy lifestyle.

Not at home? These exercises can be done outside, at your office, in a hotel room –you get the idea. Just perform each move at a fast pace for one minute. As your stamina increases, repeat 3-5 times, push it for more if you got it. Here we go!

Cross Jacks

Stand with your feet wide apart and arms extended straight out at shoulder height with your palms facing the ground. Jump up with your right foot crossing the left, and at the same time, cross your right arm over your left. Jump back to the starting position and repeat, crossing your opposite arm and foot. Alternate sides. *Works legs and shoulders.

Plank Heel Touch

Start in a plank position with your feet shoulder-width apart. Next, bring your right heel towards your butt, reach back and touch it with your left hand. Return to the starting position and repeat with the opposite arm and leg. Alternate sides. *Works abs, lower back, chest, shoulders, and triceps.

Skater Squat

Start by standing with your feet together and arms down at your sides. As you jump to the left, extend your left arm behind you and bring your right arm towards your chin, landing on the left foot with the right leg raised behind you. Squat and repeat in the opposite direction. Alternate sides. *Works legs and butt.

Want to up the burn? Add a jump so it’s a plyometric exercise that will torch even more calories!

Drop-Squat Punch

Stand with your feet together, elbows bent, and fists under your chin. Jump your feet out wide and squat as you punch forward with your right hand. Jump back to the starting position and repeat. Alternate sides. *Works legs, butt, shoulders, arms, and back.

Lunge Jumps

Lunge your left leg forward, your elbows bent and hands clenched in fists with your right hand in front of your chest and left hand at your hip. Jump while you switch legs and arms and land in a lunge with the right foot in front. Alternate legs with every jump. *Works legs and butt.

Effective Workout Routines

No longer do you have to sacrifice your exercise routine just because life gets a little hectic! All of these exercises are an effective way to maximize a workout in a very short amount of time. And while you may have a love-hate relationship with these moves, you’ll thank us later. For more work-out tips or additional information on our South Tampa Wellness Studio, please call/text Driven Fit + SWS at (813) 440-3016 today!

Kim best trainer at driven in tampa

Importance of Warm-Ups & Cardio at Driven + SWS

Written by Luis Echeverry on . Posted in Transformation.

How to properly do the Jacobs Ladder!
(jk, please DO NOT try this.. we are not liable for shenanigans that may result in injuries lol)
How not to use a Jacobs Ladder Driven Fit
 

Now that we have your attention, I hope you all are having a good week! So, I have found that some are missing out on their warm-ups at Driven + SWS lately and thought I’d share some info on why warm-ups are so important.

If you haven’t been able to get in your workout this week, just message us at 813-440-3016 to get scheduled or sign up for Saturday classes here, and try to implement these warm-ups for your next training session

What are Warm-ups and why are they important?

Warm-ups are exercises that are done before a training session to help increase the body’s core temperature and allow for the muscles to be more elastic and less stiff when starting an exercise routine.

 

Warm-ups should be done before training and to specific muscles that will be worked that day. They are important in bringing blood flow to the working muscles, which would allow oxygen levels to be increased within the muscles. This, in turn, can help improve the endurance within those muscles. Warm-ups also help dilate the blood vessels which would allow for there to be less resistance against blood flow and stress on the heart.

Here are a few warmups that can be done before a training session:

-Ski ERG 
-Resistance Band Y, I, T
-Frankenstein Walks
-High Knees
-Butt Kicks
What about cardio? Should cardio be done before or after training?

Based on the principles of specificity, I would recommend cardio post workout to elicit the best results in strength training and muscle building.

However, if your main goal is to run a marathon or train for an endurance sport/competition, then, cardio should be applied before and/or after a workout. Clearly there will always be a debate as to whether cardio should be done before or after a resistance training session, but, in my opinion, it all comes down to specificity and what your goals are and at what level of intensity you are doing the cardio.  If you are interested in getting a free first workout and evaluation simply click here to register and book online 

Learn More about Our Personal Training & Wellness Studio

Close to this Tampa Area; South Tampa, Channelside, Hyde Park, Downtown
 

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Jessica Bull Testimonial

Jessica Bull


The physical and mental aspects, truly sets your coaching programs apart.

As runner now aiming for personal bests, Luis’s adaptive coaching has been a game-changer. The custom training plan, precision in pacing strategies, and innovative techniques have propelled me to new heights in my races. 

I've shattered performance plateaus, and each race feels like a triumph. 

What was not even a dream become a reality when 

“I qualified for Boston” showing me anything is possible ????????

Beyond the individual successes, the sense of community fostered by your coaching team is remarkable. 

The support, encouragement, and camaraderie among fellow runners create an inspiring environment that fuels everyone's journey.

Thank you, Luis, and the entire run adaptive coaching team, for the dedication, expertise, and unwavering support. Joining your Run coaching programs has truly been the best decision I've made for my running journey. I'm not just achieving my goals; I'm surpassing them with each stride.

Gratefully,

Jessica

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Andrew Brown Testimonial

Andrew Brown


I am writing this testimonial with immense gratitude and excitement about the incredible journey I've had with your Run coaching programs, particularly under the guidance of Luis, my run adaptive coach.

Before joining, I was a runner with aspirations of improvement but unsure of where to begin. Luis’s coaching not only provided a structured plan but also instilled confidence in me from day one. 

The personalized approach, tailored to my fitness level and goals, made all the difference.

One of the key benefits I've experienced is the significant improvement in my running technique. 

Luis’s attention to my run programming has not only prevented injuries but has also made my runs more efficient and enjoyable. 

The gradual progression in training ensured that I never felt overwhelmed, and each milestone achieved boosted my motivation.

The mental toughness training incorporated into the program has been transformative. Luis's guidance has not only helped me overcome mental barriers during runs but has also positively impacted various aspects of my life. 

I’m Looking forward to my next few blocks of run coaching leading up to my next marathon in Berlin where I will be looking to reach a sub 4hr marathon ????????

~Andrew Brown

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Jason Arnold Testimonial

Jason Arnold


The approach of sending workouts directly to my watch and the personalized support provided has been a game-changer in achieving my personal best at the half marathon distance.

The convenience of having my workouts seamlessly integrated with my watch has transformed the way I approach training. It's not just about the ease of access; it's the strategic planning and adaptability that make your coaching methods stand out. Each run felt purposeful, and the progression was noticeable from week to week.

What truly sets your coaching apart is the unwavering support I received. The encouragement, insights, and personalized feedback have been instrumental in my success. It's more than just a training plan; it's a collaborative journey where my goals are embraced and pursued with dedication.

I recently achieved a personal best at the half marathon, and I credit this accomplishment to the meticulous coaching and guidance I received. The precision in pacing, strategic advice on race-day tactics, and the mental resilience training have elevated my performance beyond my expectations.

Thank you, luis and the entire run adaptive team, for the commitment, expertise, and continuous support. Your coaching methods have not only improved my running but have also enriched my overall perspective on fitness and well-being.

~ Jason Arnold

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