Cari Fit

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Weighted HIIT Workout Featured in Oxygen Magazine

HIIT your body from head to toe in 40 minutes with this minimal-equipment, maximum-results workout.


High-intensity interval training — HIIT for short — isn’t just a cardio phenomenon.
This training style, which intersperses high-velocity all-out bouts of activity with short rest
periods, has been shown to improve fat burning and aerobic fitness in a more efficient
manner than typical long-form steady state cardio. But this form of training can also be
super effective with weight workouts as well, upping the calorie burn and turning up the
intensity.


With that in mind, the following 40-minute full-body HIIT workout with weights —
courtesy of Houston-based certified personal trainer and owner of Bombshell Bootcamp
Cari Shoemate (cari-fit.com) — is perfect for anyone looking to shed some pounds while
shaking up their typical resistance-based routines.


To do it, you’ll only need one barbell and 2-4 weight plates — which can mean anywhere
from 10-pound plates to the traditional 45 pounders, depending on your strength and
fitness levels. Just be aware that a full-body HIIT workout with weights like this is tough
and geared toward experienced lifters who have been resistance training steadily for at
least six months.


“You’ll want to warm up for five minutes before you start the first of the four HIIT ‘blocks,’”
Shoemate explains, adding that the warmup can consist of, say, jogging on the treadmill, or
a lower-intensity ride on the elliptical, or jumping rope and calisthenics.
As for those four “blocks,” they are simply 10-minute segments of time, according to
Shoemate. Within each block are 30-second to 60-second periods of medium-to-high-
intensity work broken up with one-minute rest periods. You’ll finish with a five-minute
cooldown, which can be a walk on the treadmill, a selection of yoga poses, or a slow-paced
pedal on the stationary bike.

“I love this session, as well, because it will make you think outside the box when it comes to your workout equipment”, Shoemate adds. “There are so many great muscle-building exercises that can be done with just a barbell and plates, and it’s fun to get creative.”

Side-to-Side Tuck Jumps
Place the barbell on the floor without weights and stand alongside it in athletic “ready
position” — elbows bent, both hands out in front of you, core tight, and knees slightly bent
with roughly a shoulder-width stance. Keeping your chest up and back flat, squat down and
then explode upward as high as possible and to the side, bringing your knees toward your
chest as you quickly reach your hands around them, then open back up as you land on soft
knees on the other side of the barbell. Repeat immediately by jumping back over the bar to
the start.


Standing Shoulder Press
Clean the bar to shoulder level, holding it with an overhand grip just outside shoulder
width, palms up and elbows pointed forward, your upper arms near parallel with the floor
as the bar rests atop your upper chest. Your feet should be set directly under your hips,
toes angled slightly out. From this position, explosively drive the bar overhead to full elbow
extension, hold it there for a one count, then lower it until it touches back down to your
upper chest.


Upright Row
With your feet shoulder-width apart, stand holding a barbell in front of your thighs with a
wide, overhand grip. Maintain a slight bend in your knees, with abs tight and eyes focused
forward. From here, flex your deltoids to pull the barbell up toward your chin while
keeping the bar as close to your body as you can, letting your elbows bend and rise toward
the ceiling — they will finish above the level of the bar at the top. Hold the top for a second
before slowly lowering the bar to the start position.


Kneeling Single-Arm Shoulder Press
To start, assume a half-kneeling position, left knee down, right leg out behind you with that
knee elevated slightly off the floor. Hold the center of the barbell at shoulder level in your
left hand, elbow bent — focus on balancing it so it stays parallel to the floor. From here,
press it upward to full elbow extension (without locking out) for 30 seconds, then switch to
a right-knee-down stance and complete 30 seconds with the right arm. Keep your core tight
and torso upright throughout.

Landmine Reverse Lunge into One-Arm Press
Place one end of the barbell, unweighted, into a corner or against the bottom of a wall. Load
the appropriate amount of weight on the other side and stand facing the bar, holding the
end of the weighted side of it in your right hand at shoulder level. Step back with your right
leg into a reverse lunge, descending to a point your left thigh is parallel to the floor and
your right knee is just above the floor (it should not touch down). From here, return to
standing as you extend your right arm to lift the bar overhead to full extension. Pause for a
moment at the top, then step back again with your right hand as you bring the end of the
barbell back down to shoulder level. Repeat for reps on the right; later in the workout,
you’ll do reps with the left arm and leg.


Landmine Squat
Keeping the barbell tucked in landmine position against a corner or bottom of a wall, face
the loaded end with a stance slightly wider than shoulder width, holding the ends of the bar
securely with both hands at your upper chest. Your core should be tight, back straight and
knees slightly bent. Lower yourself into a full squat, thighs parallel to the floor, your hands
remaining in place at your chest, then return to standing by powerfully extending the hips
and knees.

Fast Toe Taps on Bar

Stand facing an unweighted bar on the floor — you should be at the center of the bar in athletic ready position. From here, you’ll quickly alternate bringing one foot up to tap the top of the bar while the other foot goes back to the floor, generating a smooth and fast rhythm that feels like a standing-in-place sprint.

Alternating Side Lunge with Knee-Up

From a standing position, take a long step out to one side, bending that knee to lower your torso and hips toward the floor. Your trailing knee will be extended, with that foot remaining in contact with the floor. At the bottom, return to a standing position by driving through your heel and straightening your knee, continuing the motion to bring the trailing leg into a full high knee-up. Lower that foot to the floor, then step out to the opposite side to repeat the sequence.

Stiff-Legged Deadlift

Stand upright, feet shoulder-width apart and a slight bend in your knees, holding a barbell in front of your upper thighs with an overhand grip. Keeping your chest up and core tight, lean forward from your hips, pushing them rearward until your torso is roughly parallel to the floor. As you lean forward, keep your arms straight and slide the bar down your thighs toward the floor until it reaches your shins. At the bottom, keep your back flat, head neutral with the bar very close to your legs. Flex your hamstrings and glutes and lift your torso while pushing your hips forward until you bring the bar back to the start position.

In-and-Out Squat and Step

Stand with your feet in a narrow stance inside shoulder width, holding a bar across your upper back. Your knees should be slightly bent and your toes turned out a few degrees. Keeping your head in a neutral position, abs tight and torso upright, bend at the knees and hips to slowly lower your glutes toward the floor until your thighs reach a point parallel to the floor. Return to standing by powerfully driving up through your heels, extending at your hips and knees. For the next rep, step out with the right foot to a point your feet are shoulder-width or slightly wider, and perform another squat. For the third rep, step back into the narrow stance, and for the fourth, step out with your left foot to assume a shoulder-width or slightly wider stance. Continue the pattern for 30 seconds.

Traveling Burpees
Stand upright with your feet shoulder-width apart, facing a barbell set longway in front of
you on the floor. Start by squatting down as you put your hands out in front of you, then
kicking your legs out behind you as your hands reach the floor. From this position, you’ll
lower yourself to the floor for a full push-up, then quickly press yourself back up with your
arms while pulling your feet in underneath you again. Extend at the hips and knees to
return to standing, continuing through with your hands overhead into a jump to propel
yourself over the bar. When you come back down, immediately turn around and descend
into the next rep.

Overhead Triceps Extension (with plate)
Stand holding a plate in both hands behind your head, elbows fully bent. Keeping your head
straight and lower back tight, extend your elbows until your arms are straight and the
weight is directly overhead. Squeeze the triceps for a one count, then slowly lower the plate
back behind your head.


Standing Biceps Curl (with plate)
Stand holding a plate in both hands, arms extended and at your sides so the weight is in
front of your hips. Maintaining tight abs and an upright posture, contract your biceps to
curl the plate toward your chest, keeping your elbows at your sides throughout. Hold and
squeeze the biceps at the top, then slowly return the weight along the same path.

Beginner Workout For The New Year

This morning I was on Houston’s FOX 26 Morning Show to talk about fitness tips and workouts for beginners. Tomorrow is New Years Day and I know many of you are going to start a new workout routine – or commit to getting (or staying) fit this year, which is great! Here are some of my top tips for starting a new workout routine as well as a sample workout to try over the next few weeks. I’ll post an update with new exercises in the next couple of weeks if you’d like to follow along!

It’s true – diet is a big (if not the biggest) part of weight loss but working out is important too and it gets your body and mind set up for a healthy lifestyle and that’s what it’s all about. This should be  your new way of living and not just a temporary “diet” or weight loss plan. It starts with a healthy mindset and making small changes you can adopt for a long time.  Start by making small changes with your diet like eliminated fast food, sodas and processed foods. It’s an acquired taste but after you do it for a few weeks you won’t crave those foods and once you start to see results you won’t want to go back. For workouts- keep it simple. You don’t need a fancy gym membership, but if it motivates you to get up and workout then do it. All you need is a few simple pieces of equipment and you can workout at home. You can do a little bit each day at home and get your family involved. If they don’t want to do it with you – find some friends online or join a Facebook group or # on IG for motivation. I have a new fitness guide called Get Fit Done and we have a Facebook Group you can join to connect with others trying to get fit! I use a dry erase board on my refrigerator and plan out my workouts each Sunday. That tends to keep me on track and then I either add a big red check mark or a red X depending on if I completed it or not.

What should you do to workout when you are getting started? Aim for 30 minutes 4-5 times a week with the strength training every other day (so your body has time to recover). If you want to commit to the same time every day that’s even better. Make it a habit and part of your routine that’s non-negotiable. Do 15-20 min of “cardio” first to warm up your body (things like walking, biking, etc.). This doesn’t have to be crazy fast (don’t overdo it or you’ll burn yourself out) but you do need to break a sweat.  Then, do a little strength training. Why strength training? The more muscle you have – the more calories you burn and strong muscles prevent injuries. You may not notice those toned muscles for awhile though if you have a lot of body fat. But once it all comes together with your healthier diet then you will notice slimmer body parts with stronger, toned muscles. I always tell clients that if you just want a smaller version of yourself, focus on diet and cardio. But, if you want to change your shape and muscle tone…you have to do some strength training.

You aren’t going to see results right away. Consistency is key. Just go about it like it’s your new lifestyle and focus on how you feel after your workout (you will never regret it!) and how deep inside you are helping your heart and organs. Focus on that at first instead of the scale. Then before you know it you will notice a change in your appearance and the way your clothes fit. 

When you are starting out you want things that are simple yet you get the most bang for your buck and burn the most calories. You also don’t want to spend an hour a day or you may get overwhelmed and discouraged. I like exercises that work more than 1 body part at a time (like the ones below). Invest in 1-2 sets of weights. As you get more advanced you can do more body weight exercises but I really like weights for beginners because they make your body work harder and it’s easier to focus on your form. 

Beginner Workout

Aim for 12-15 reps of each and repeat the whole set 2-3 times (probably 2 when you are first starting out). You’ll need 1 set of medium weights, a chair, bench or couch (that won’t move) and a mat or grass.

Chair squat to shoulder press: Start in front of a sturdy chair, bench or couch. Keep feet about hip-distance apart and bend your knees like you are about to sit in the chair. Hold your weights at your shoulders. Then, as you straighten your legs to stand, press your arms overhead for a shoulder press. Keep most of the weight in your heels and don’t let you knees shift forward past your toes.

Knee push-up: Start on a mat, carpet or grass and come down to your knees. Walk your hands out slightly wider than your shoulders (or the edge of your mat). Keep a flat back and as you bend your elbows, lower your chest down so your elbows and shoulders are level. Exhale and press yourself back to the top. Make sure your hips don’t stick up but that also you don’t arch your back (keep your back flat).

Bent over row to kickback: Grab 2 weights and then bend your knees and then with a flat back, bend over until your back is almost parallel with the floor. Straighten your arms and let them hang down then while keeping your elbows close to your sides, pinch your elbows up behind you and squeeze your shoulder blades together. Then, when you are at the top part of that exercise, do a tricep kickback (kick your weights back and straighten your arms). Then, reverse the process coming back to the top of the row and then extend the arms down by your legs.

Wall sit with bicep curl: This is a great one if you have knee injuries. Find a flat sturdy wall and place your back up against it. Slowly bend your knees and lower yourself down like you are “sitting” with your knees over your ankles (make sure you can see your toes). Hold this position for 30 seconds or more (work up to it). If you want to make it harder you can hold 2 weights and do bicep curls while sitting.

Plank: I like forearm planks because they work your shoulders and core. Come down to your mat and make sure your elbows are right under your shoulders. Lift your knees up and make sure you have a nice flat back. Press your heels back towards your mat. Hold as long as you can and build up to 60 seconds. It’s normal to shake – your body is working hard!

After 2 weeks, change up these exercises a little (I will post another beginner routine here on my blog). Also, if your weights start to get to easy (you feel you could do 20+ reps) swap them for slightly heavier. Or start with your heaviest set and complete as many reps as you can with good form, then swap them for lighter weights right after to finish the set (12-15 reps total).

You may be sore the first few weeks and that’s normal. Stretch a little after each workout when you are warm. It’s ok to workout when you are a little sore. Don’t use that excuse not to do your next workout. It can help with soreness.

My “Cardio Quickie” Workout Featured in Weight Watchers Magazine

Weight Watchers Magazine has a new monthly workout called “Max-10 Workouts” that are designed to help you get in your daily workouts and eliminate those “I don’t have time” excuses! They asked me if I could come up with 4 quick cardio exercises that can be done in under 10 minutes to be featured in their Winter 2019 issue (on newsstands now!).

I came up with these 4 cardio focused exercises that can be done by anyone – even those with a lot of weight to lose or those with joint pain.

Fitting in just 10 minutes a day will strengthen your body and can help you lose weight! Give this a try and let me know what you think!

Thanks to Alyssa Shaffer for including me!

Sculpt A Bikini Butt

I’m thrilled to be included again in Muscle and Fitness Hers magazine. Below is the workout I created for them that is included in the Summer 2017 issue. The workout is actually a pull-out poster that’s great for summer travel – so pick up a copy on newsstands now!

Sculpt A Bikini Butt

by Alyssa Shaffer | Workout by Cari Shoemate | Photographs by Per Bernal

 

This high-intensity circuit is designed to whip your bottom into top shape. “All of the exercises are great for sculpting a tight, lifted butt because they not only work all parts of the glutes, but also the surrounding muscles, like the hamstrings and low back to make sure your whole backside is strong and the muscles work together efficiently,”says Cari Shoemate, a trainer in Houston. Each round builds in intensity, so you’ll also challenge your endurance along with your strength. Finish with some glute-focused cardio to blast fat while boosting your afterburn. Then get ready to rock that two-piece feeling fabulous!

 

 

 

 

More Press & Media

“Train Anywhere” – Cari’s Workout Featured in Oxygen Magazine

I’m excited to be featured in the May/June 2017 Issue of Oxygen Magazine! I designed the workout “Train Anywhere” for people looking for a tough yet doable workout they can do when they travel or are away from a gym. I recommend getting the hard copy (on newsstands now) or digital version online so you can read the full workout and also check out some recommended travel fitness gear! Here is a sample of the article with my first 2 workouts:

Workout 1

Time: 10 minutes

Equipment: None

Secret Weapon: Lots of high knees

*see exercise descriptions below…

  1. High Knees 60 seconds
  2. Do 1 pushup then 8 mountain climbers x 15 sets
  3. Heisman Run 60 seconds
  4. Reverse Lunge with Skip-Up 30 (15 each leg)
  5. High Knees 60 seconds
  6. Squat with Front Kick 30 (alternating legs; 15 each leg)
  7. High Knees 60 seconds
  8. Triceps Dip with Knee Lift 20

Reverse Lunge with Skip-Up: Stand with both feet together, then step back into a

deep lunge with your left leg. As you do so, touch your left hand to your forward

right foot. As you stand upright, drive your left knee up and in front of you while

leaping into the air on your right foot. Land softly and repeat right away. Do all reps

on one side before switching.

Squat with Front Kick: Stand with your feet hip-width apart, legs angled outward,

then drop your hips straight down and bend your knees into a squat, descending to

parallel or below. Quickly extend your hips and knees to rise and as you return to

standing, kick your left leg in front of you – high, as if kicking a punching bag.

Alternate leg with each rep.

Triceps Dip with Knee Lift: Sit on a sturdy chair, high step or other fixed object,

with your hands just outside your hips, cupping the edge with your fingers. Extend

your elbows and slide forward to clear your glutes from the seat. Slowly lower

yourself toward the floor by bending your elbows until your arms form 90-degree

angles. Pause, then press yourself back to the start. When your arms are straight,

bring your right knee in to your chest, abs and core tight. Return your foot to the

floor and continue, alternating knees.

Heisman Run: Stand in an athletic ready position with your feet together, knees

slightly bent. Leap to the right and draw your left knee up as you land, trying to

touch your right shoulder to your knee. Hold for a count, then repeat to the other

side. Alternate sides for reps.

____________________

Workout 2

Time: 15 minutes

Equipment: Jump rope

Secret weapon: Ladder format: gradually increase the intensity of your jumping so

your first set hits around 5 out of 10 on the perceived exertion scale (RPE), and your last

set is the hardest (10 out of 10).

 

Set #1:

Jump Rope 2 minutes RPE 5

Incline Push-Up 20 reps

Prisoner Squat with Ab Twist 30 reps

Set #2:

Jump Rope 2 minutes RPE 7

Push-Up 20 reps

Curtsy Lunge with Hip Abduction 15 each leg

Set #3 

Jump Rope 90 seconds RPE 8

Decline Push-Up 20 reps

Prisoner Squat with Ab Twist 30 reps

Set #4

Jump Rope 60 seconds RPE 10

Decline Push-Up 20 reps

Curtsy Lunge with Hip Abduction 15 each leg

Plank Hold 60 seconds

 

Prisoner Squat with Ab Twist: Stand with your feet hip width apart and angled

outward and place your hands behind head, elbows flared. Perform a standard

bodyweight squat, making sure your chest stays lifted (don’t fold forward). Return

to standing then lift your left knee toward your right elbow, crunching your abs and

aiming to meet in the middle. Return to the start and continue, alternating sides.

Curtsy Lunge with Hip Abduction: Stand with your feet hip-width apart, then step

your right foot back and behind your left, keeping your hips square and bending

both knees to 90 degrees. As you return to the start, lift your left leg to the side –

straight out and slightly to the front of your body. Continue, linking your reps

together on one side before switching.

Incline/Decline Push-Up: For an incline push-up, you put your hands on an

elevated surface, like a chair or step, and your feet on the floor; for a decline push-

up, you do the opposite, with your hands on the floor and your feet on a raised

surface.

 

To read the rest of the article and get Workout #3 – please pickup a copy in person or you can get the digital version at OxygenMag.com.