10 Ideas For A Daycation

Tired of the same old routine? Switch it up with these 10 ideas from CHAARG (Changing Health, Attitudes & Actions to Recreate Girls) to do on a free weekend day or in those few hours after your 9-5 and get addicted to these routine refreshers!

1] BE A TOURIST IN YOUR OWN CITY

Fall in love your city all over again and discover some new favorites! Head into the heart of your city, walk the side streets, check out the shops you’ve never been in before and don’t be afraid to get a little lost. Exploring your own city on foot will force you to look at things in a new light.

2] SAY NO TO NETFLIX

Instead of diving onto the couch immediately after walking in the door, try something different. Take an art class, volunteer in your community or try a new workout class you’ve never done before. The fewer hours you spend in front of the TV, the greater your mental and physical health.

3] REFRESH YOUR HAPPY HOUR

Instead of your go-to place, give your happy hour a different meaning. Pack an easy, travel-friendly picnic dinner, head to a local park and share a meal with friends. Not only will the new scenery be a refreshing change, but you’ll likely save a few dollars. Spending time outdoors can be a serious happiness booster, too!

10 Ideas For A Daycation with Aerie and CHAARG

Shop Teresa’s Look: Aerie Graphic Best T | Aerie Crop Yoga Pant

4] SWITCH UP YOUR COMMUTE

Do you take the same route to work every morning? It’s pretty easy to switch it up. If you walk to work, try taking a new path, even if it’s a few blocks out of the way. Drive or ride your bike? For a more health-conscious option, try running or cycling home from the office. You’ll see things from a new perspective and that unavoidable commute will feel exciting again.

5] BUSY ALL DAY?

Even if your daily responsibilities run long past 5 pm, you’ve still got time to squeeze in a mini-adventure. Summer skies are usually cloud free, so head out for a nighttime walk the next time there’s a full moon. This new, fresh perspective can be great for sparking creativity or getting a quick mental refresh.

6] CAMP OUT (OR PRETEND TO)

If you or a friend has a truck, pack it up with some snacks, sleeping bags and a couple flashlights. Drive out to a nearby campground and set up camp in the truck bed. You’ll get the feel of camping with no equipment or major planning needed. No truck? Bring the same supplies, build a fire and roast marshmallows, then pack it all up and drive home at the end of the night. You’ll get the camping feel even if you don’t make it an overnight!

7] SIGN UP FOR A RACE IN A NEARBY CITY

Grab some friends and sign up for a race in a different city. You’ll get the chance to explore a new city in a unique way, and race weekends often have great deals on food, hotels and more!

10 Ideas For A Daycation with Aerie and CHAARG

8] CHASE THE SUNSET

Unless you’re a West Coast local, the sunset can be a bit elusive. Just as the evening light begins to fade, hop in your car and start driving toward the sunset. Be sure to bring your GPS so you can find your way back! Find a nice place to stop along the way and watch the last rays of light fade. The excitement of not knowing where you’re going and spending a few hours cruising to your favorite summer songs make this mini-roadtrip feel like a great adventure.

9] JOIN THE DAWN PATROL

If mornings are more your style, try squeezing in a sunrise activity before heading off to work or class. Outdoor workouts like yoga, paddling or hiking give you the added benefits of sunrise views. If it takes you awhile to wake up enough to work out, try grabbing an early morning breakfast with a friend—most cities have cafes that open at 6 for just that.

10 Ideas For A Daycation with Aerie and CHAARG

10] CONTROL YOUR TIME

Are you always wishing you had more time? Turns out you do, but you just haven’t taken advantage of it yet! Did you know that waking up 20 minutes earlier or staying up 20 minutes later each day will earn you 5 more days each year? It’s true! Take 20 to sip your morning coffee and enjoy those few minutes before the world starts buzzing awake, hit the streets for a few quick miles or use that time to try out that hobby you didn’t have time for before.

If these options still seem too challenging to fit into your schedule, remember that simply leaving your phone at home and going for a walk can be enough of a break from the constant buzz, and may be just what you need. Tiny changes can help make big improvements in your daily life!

ABOUT CHAARG //

We believe that working out can (and should!) be fun. We’re an organization of 2,500+ girls at more than 24 universities that encourages college-aged girls to find their fit, whether it’s yoga, CrossFit or anything in between.

You don’t need to be a marathon runner or a weight lifting champion to join—it’s all about finding what works for you. That’s the beauty of CHAARG. We’re a group of real girls with a passion for leading happy, healthy lives.

Sound like you? To learn more about us, check out CHAARG.com and find us on Instagram, Twitter and Facebook.

ABOUT TERESA //

Teresa Sandoval is a CHAARG blogger from The Ohio State University. She dedicates her free time to any and all activities that let her get outside. When she isn’t taking her dog for a run or spending time in the sunshine, she can be found getting messy and creative in the kitchen.

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How To Make Avocado Toast 3 Ways

Have you jumped on the avocado toast train yet? If not, today’s CHAARG (Changing Health, Attitudes & Actions to Recreate Girls) post will bring you up to speed on this amazing snack!

How To Make Avocado Toast 3 Ways with Aerie

Avocados are incredible nutrition. They provide more potassium than a banana and 15 grams of healthy fats like oleic acid, which has been linked to reduced inflammation and beneficial effects on the genes that fight cancer. The great thing about avocados is they are so versatile—you can add them to smoothies, throw them on tacos for dinner, eat them plain out of a bowl or even add them to desserts. We are avocado obsessed, and after trying these recipes for Avocado Toast, you will be too! Avocado toast is a quick and easy way to get a healthy and filling breakfast or snack. All of these recipes take less than 5 minutes to make and will keep you full and energized for hours!

  1. Blueberries, Pomegranate & Honey

For our sweet lovers! If you’re looking to take a walk on the wild side and try something completely out of the box, this Blueberry, Pomegranate and Honey Avocado Toast is the best combo.

How To Make Avocado Toast 3 Ways with Aerie

INGREDIENTS

1 mashed avocado

1 toasted slice of bread of your choosing

1 handful of blueberries

1 tbsp pomegranate seeds

1 tbsp honey

DIRECTIONS

  1. Cut and pit the avocado and spoon into a small bowl.
  2. Using a fork, mash it until there are only small chunks left.
  3. Spread the mashed avocado onto the toasted bread and top with blueberries and pom seeds.
  4. Drizzle with honey, serve and enjoy!

Red Pepper, Garlic, Egg & Sriracha

If you like things on the spicy side, this is the toast for you!

How To Make Avocado Toast 3 Ways with Aerie

INGREDIENTS

1 mashed avocado

1 toasted slice of bread of your choosing

1 sunny side up egg

1 tsp red pepper flakes

1 tsp garlic powder

1 sprinkling of cilantro

1 tbsp Sriracha hot sauce

DIRECTIONS

  1. Cut and pit the avocado and spoon into a small bowl.
  2. Using a fork, mash until there are only small chunks left.
  3. Sprinkle in half of the red pepper and garlic seasoning and mix well.
  4. Spray a pan with non-stick spray and crack the egg into the center of the pan.
  5. Cook over medium to high heat for about 3 to 4 minutes or until the egg white is no longer clear/runny.
  6. Spread the mashed avocado onto the toasted bread, top with the egg and sprinkle with the remaining seasoning and cilantro.
  7. Drizzle with Sriracha, serve and enjoy!

Strawberries, Feta & Balsamic Vinegar

Still thinking about this toast… and so are my friends! It has a great sweet taste from the strawberries, but the balsamic vinegar and feta add an incredible tang to it.

How To Make Avocado Toast 3 Ways with Aerie

INGREDIENTS

1 mashed avocado

1 toasted slice of bread of your choosing

1 handful sliced strawberries

1 tbsp crumbled feta cheese

1 tbsp balsamic vinegar

DIRECTIONS

  1. Cut and pit the avocado and spoon into a small bowl.
  2. Using a fork, mash until there are only small chunks left.
  3. Spread the mashed avocado onto the toasted bread and top with the sliced strawberries and feta cheese crumbles.
  4. Drizzle with balsamic vinegar, serve and enjoy!

Get creative and make up your own combinations! You really can’t go wrong with avocado, so get crazy and let us know what you come up with.

ABOUT CHAARG

We believe that working out can (and should!) be fun. We’re an organization of 2,500+ girls at more than 24 universities that encourages college-aged girls to find their fit, whether it’s yoga, CrossFit or anything in between.

You don’t need to be a marathon runner or a weight lifting champion to join—it’s all about finding what works for you. That’s the beauty of CHAARG. We’re a group of real girls with a passion for leading happy, healthy lives.

Sound like you? Learn more about us, check out CHAARG.com and find us on Instagram, Twitter and Facebook.

ABOUT MORGAN

Morgan Simpson is a CHAARG blogger from Baton Rouge, Louisiana. She spends her free time cooking, kickboxing and spending time with her black lab pup, Cabela. You’ll find her snapping pictures of anything/everything she eats.
IMG_6081Looking for other delicious breakfast ideas? Check out our 5 favorite healthy breakfast recipes here!

 

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5 Outdoor Workouts

Bring on the sun and humidity because it’s finally summer! (YAY!) This summer is all about finding what makes you happy and healthy, and today’s CHAARG (Changing Health, Attitudes & Actions to Recreate Girls) post rounds up five of our favorite fun outdoor summer workouts. So throw on your favorite gear, gather your friends and get movin’!

Hiking

Find your inner mountain girl and head out to your local park. Parks across the U.S. have trails that vary in length and difficulty, so find a course that matches your fitness level. When you go, make sure to pack the necessary gear for the amount of time you plan to spend hiking, including snacks, sunscreen and most importantly, water.

Paddle Boarding 

you’re looking for a workout to tone your entire body, including your abs, this is the one for you. Stand-up paddle boarding requires you to use a combination of balance and strength. Core muscles are in constant use to maintain your balance, and leg and arm muscles are used to propel yourself forward. It’s low impact, but it’ll torch hundreds of calories per hour. Don’t worry if you’ve never boarded before. Classes are often offered at different levels to ensure that everyone is comfortable and safe on his or her board.

5K, 10K, ANY-K Run

Summer is the time that runners come out to play. Yes, many runners prefer cooler spring and fall months, but summer is when fun runs are at their height. Not all races have to be done for PRs (personal records), and in the warmer summer months, expecting to beat your previous mile times during every race would be silly. It’s sometimes just too hot. Challenge yourself to let go of the technical details and enjoy a fun run!

5 Outdoor Workouts

Outdoor Yoga, Pilates, Barre

Discover your “om” in nature. Yoga, pilates and barre studios love to take advantage of the great weather by hosting classes in local parks or—if you’re lucky—beaches. You’d be surprised what a little sunrise yoga can do to start your day!

5 Outdoor Workouts

Cycling

You’ve done indoor spinning classes. You’ve gone on scenic bike rides. Now it’s time to kick it up a notch. Grab your bike and a group of friends and head out for a fun, sweaty day in the sun. Pick a trail near you or plan a route prior to leaving, so you know exactly how far you plan to be riding that day and pack fuel (water, snacks, etc.) accordingly.

Do you have a trail that you love or a favorite outdoor program in your city? Share it with us! We’re always looking for new workouts, and with more than 5,000 CHAARG girls around the country, you may just help a girl find her new favorite workout spot.

ABOUT CHAARG

We believe that working out can (and should!) be fun. We’re an organization of 2,500+ girls at more than 24 universities that encourages college-aged girls to find their fit, whether it’s yoga, CrossFit or anything in between.

You don’t need to be a marathon runner or a weight lifting champion to join—it’s all about finding what works for you. That’s the beauty of CHAARG. We’re a group of real girls with a passion for leading happy, healthy lives.

Sound like you? Learn more about us, check out CHAARG.com and find us on Instagram, Twitter and Facebook.

ABOUT GRACE

Grace Murray is a CHAARG blogger from Kent State University. She divides her free time between CrossFit and running, and plans to tackle her first marathon this fall. When she’s not studying or exercising, she’s eating enough carrots and peanut butter to feed four out of New York’s five boroughs.

5 Outdoor Workouts

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5 Healthy Breakfasts

Today’s CHAARG (Changing Health, Attitudes & Actions to Recreate Girls) post is for the on-the-go girl. When you’re busy, it can be tempting to choose the fastest, easiest breakfast option instead of making breakfast every morning. Though convenient, those grab-and-go options are not always the healthiest choices, and buying them can really add up. Today, we’re bringing you 5 healthy, homemade options for breakfast on the go! Each of these recipes can be prepared the night before or over the weekend to save you precious time in the morning.

Chocolate and Raspberry Breakfast Quinoa

Makes 2 servings

½ cup quinoa

1 cup + 2 tbsp milk (I used cashew milk, but any milk will work!)

2.5 tsp cacao powder

½ tbsp honey

1 tsp vanilla extract

½ cup raspberries

1 tbsp cacao nibs

1] Bring ½ cup of quinoa and 1 cup of milk to a boil in a small pot. Once it boils, stir and reduce the heat to a simmer.

2] Cook the quinoa until all of the liquid has been absorbed, about 10-15 minutes.

Healthy Breakfast - How To: Chocolate and Raspberry Breakfast Quinoa

3] Place the quinoa in a medium-sized bowl and fluff with a fork to cool.

4] Add the cacao powder, vanilla extract, honey and remaining milk to the quinoa and stir to mix. Depending on the milk you used, you many want to add a touch more honey for sweetness—your call!

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5] Transfer half of the quinoa mixture to a bowl, top with the raspberries and cacao nibs and eat up!

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Coconut and Mango Avocado Toast

Makes 1 serving

½ cup sliced mango

½ avocado

1 tsp coconut oil

1 tbsp shredded coconut

2 slices bread

½ tsp salt

5 Healthy Breakfast - How To Make: Coconut and Mango Avocado Toast

1] Preheat the oven to 400℉ and line a baking sheet with parchment paper.

2] Spread the coconut oil on both sides of the bread, sprinkle with a pinch of salt and pop into to the oven.

3] Bake the bread until it is golden brown and crisp, about 5 minutes per side. Feel free to double or triple the bread and coconut oil if you want to prepare extra for the upcoming week!

4] Mash the avocado with a fork and sprinkle with a pinch of salt.

5 Healthy Breakfast - How To Make: Coconut and Mango Avocado Toast

5] Spread the avocado on the toast and top with the sliced mango. Sprinkle on the shredded coconut and eat up!

5 Healthy Breakfast - How To Make: Coconut and Mango Avocado Toast

Vegan Blueberry and Vanilla Baked Oatmeal Cups

Makes 12 cups

2 ½ cups rolled oats

1 cup blueberries

½ cup + 1 ½ cups milk

1 tsp vanilla extract

2 tsp baking powder

1 tbsp agave nectar

2 tbsp chia seeds

1 tbsp melted coconut oil

1] Preheat the oven to 350℉ and line a muffin tin with baking cups.

2] In a small bowl, combine chia seeds with ½ cup of milk. Stir to mix and let sit for about 20 minutes, or until a chia pudding has formed.5 Healthy Breakfasts - How To Make: Vegan Blueberry and Vanilla Baked Oatmeal Cups

3] In a large mixing bowl, combine the oats, blueberries and baking powder.

5 Healthy Breakfasts - How To Make: Vegan Blueberry and Vanilla Baked Oatmeal Cups

4] In a smaller bowl, combine the remaining milk, vanilla extract, agave and coconut oil. Whisk the wet ingredients until fully combined.

5] Pour the wet ingredients into the large bowl of dry ingredients and stir to mix. Once the chia pudding has set, add the chia to the mixture and stir once more.

6] Spoon the mixture into the baking cups and pop into the oven. Bake for about 35 minutes, or until slightly golden brown on top.5 Healthy Breakfasts - How To Make: Vegan Blueberry and Vanilla Baked Oatmeal Cups

7] Remove from the oven, set aside to cool and eat up! Any leftover oatmeal cups can be stored in an airtight container.

5 Healthy Breakfasts - How To Make: Vegan Blueberry and Vanilla Baked Oatmeal Cups

Strawberry and Coconut Chia Pudding

Makes 3-4 servings

6-8 large strawberries (about 2 cups)

1 cup coconut milk

1 tsp vanilla extract

¼ cup chia seeds

1 tbsp shredded coconut

1] Remove the stems from the strawberries and toss into a food processor, along with the coconut milk and vanilla extract, and puree until completely smooth.5 Healthy Breakfasts - How To Make: Strawberry and Coconut Chia Pudding

2] Pour the pureed strawberry mixture into a large bowl, add in the chia seeds and stir to mix. Let the mixture soak for at least 20 minutes, if not overnight, so that the chia seeds will form a pudding.

5 Healthy Breakfasts - How To Make: Strawberry and Coconut Chia Pudding

3] Spoon the chia pudding mixture into a bowl, or a hollowed-out coconut if you’re feelin’ summery!

4] Top with sliced strawberries and sprinkle on some shredded coconut. Eat up!

5 Healthy Breakfasts - How To Make: Strawberry and Coconut Chia Pudding

Kale, Berry and Chia Acai Bowl

Makes 1 serving

2 cups kale

½ cup blueberries

½ cup raspberries

½ cup blackberries

1 packet frozen unsweetened acai puree

1 tbsp chia seeds

½ cup milk

1 tbsp honey

5 Healthy Breakfasts - How To Make: A Kale, Berry and Chia Acai Bowl

1] Combine the kale, milk and chia seeds in a blender or food processor and blend until completely smooth. No one like kale chunks in their smoothie!

5 Healthy Breakfasts - How To Make: A Kale, Berry and Chia Acai Bowl

2] Add in the remaining ingredients and blend until smooth. You’re aiming for a very thick smoothie that can be eaten with a spoon, so try not to add additional liquid or you’ll end up with a soup.5 Healthy Breakfasts - How To Make: A Kale, Berry and Chia Acai Bowl

3] Pour the smoothie into a bowl and top with anything your heart desires! I recommend using fresh berries, cacao nibs, coconut and goji berries. Then eat up!

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ABOUT CHAARG 

We believe that working out can (and should!) be fun. We’re an organization of 2,500+ girls at more than 24 universities that encourages college-aged girls to find their fit, whether it’s yoga, CrossFit or anything in between.

You don’t need to be a marathon runner or a weight lifting champion to join—it’s all about finding what works for you. That’s the beauty of CHAARG. We’re a group of real girls with a passion for leading happy, healthy lives.

Sound like you? Learn more about us, check out CHAARG.com and find us on Instagram, Twitter and Facebook.

ABOUT TERESA 

Teresa Sandoval is a CHAARG blogger from The Ohio State University. She dedicates her free time to any and all activities that get her outside. When she isn’t taking her dog for a run or spending time in the sunshine, she can be found getting messy and creative in the kitchen.

Meet Teresa from CHAARG!

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DIY Brightening Face Mask

We’re back with another post from CHAARG (Changing Health, Attitudes & Actions to Recreate Girls). To help you make this summer your happiest and healthiest yet, CHAARG girl Morgan brings you this DIY face mask that we wish we could eat for breakfast, too! Stay tuned for more fun health and workout tips.

DIY BRIGHTENING FACE MASK

At CHAARG, we are firm believers in treating yourself! Whether it’s a pint of ice cream or a mani-pedi spa day, it’s important to take time for YOU. So for those summer nights when you want to sit in your PJs and pamper yourself, we have just the treat: DIY Brightening Face Mask!

Spa products can be super expensive (and not to mention, full of unnatural chemicals and additives), so we’re fans of making our masks at home with natural ingredients so you know exactly what’s going into them. Chances are, you have most of the ingredients on hand!

Being out in the summer sun can hurt your skin, so this exfoliating and brightening face mask will help hydrate your face and rub away dead skin, leaving your face feeling brighter, glowing and gorgeous—just like you!

INGREDIENTS

1 cup plain Greek yogurt

¼ cup rolled oats*

¼ cup brown sugar**

1 TBSP honey*** (melted)

1 TBSP coconut oil (melted)

1 small- to medium-sized Mason jar for storage

*For more of a healing mask, add in extra oats to soothe your skin.

**For more of a scrubbing mask, add more sugar to the mixture.

***For best results, use raw honey.

DIY Brightening Face Mask

WHY WE LOVE THEM

All of the ingredients in this face mask have amazing skin benefits!

Greek yogurt—moisturizer/skin brightener

Greek yogurt works well with dry, sensitive skin and is perfect for scrubbing away dead skin cells. It also fights against acne.

Oats—revitalizer

The oats act as a revitalizing agent that, like Greek yogurt, treats acne. Although the oats themselves don’t lubricate the skin, when paired with a moisturizer, they help your skin retain moisture and give it pretty, glowing shine.

Brown Sugar—exfoliant

You’ve probably seen sugar scrubs at every spa and beauty supply store you’ve been to, and for good reason. Sugar is the best scrub for your face, and when applied to the skin, it reacts with the upper layer of the epidermis, exposing live skin cells and allowing your skin to become even more moisturized.

Honey—healing agent

Not only does honey taste great, but it helps you get glowing skin for the summer. It has natural healing properties, and like oats, it helps the skin retain moisture, allowing your skin to feel suppler. Because honey absorbs impurities from pores on the skin, it can also be used as a part of an acne regimen.

Coconut oil—moisturizer

Coconut oil works as a moisturizer, and when combined with an exfoliating agent like the brown sugar, it scrapes off excess dead skin and cleans out blocked pores.

TIME TO TREAT YOURSELF!

The great thing about this recipe is that it’s super quick. All you need is a food processor (or a blender), which means easy cleanup too!

1] Combine all ingredients in a food processor and blend until the mixture is smooth/creamy.

2] Spoon into a mason jar. The mixture can be stored in the fridge for as long as the date on the Greek yogurt is good!

3] Using your hands (get ready to get messy!), begin spreading the mixture across your face. Let it sit for 10-15 minutes.

4] Using warm water on a washcloth, begin scrubbing the mixture off your face, moving your hands in a circular motion to wipe the mixture off.

5] Hello, beautiful skin!

Let us know what you think of the face mask by tagging us on Instagram @CHAARG with the hashtag #inCHAARG. And remember to take care of your skin this summer, girls!

DIY Brightening Face MaskDIY Brightening Face Mask

ABOUT CHAARG

We believe that working out can (and should!) be fun. We’re an organization of 2,500+ girls at more than 24 universities that encourages college-aged girls to find their fit, whether it’s yoga, CrossFit or anything in between.

You don’t need to be a marathon runner or a weight lifting champion to join—it’s all about finding what works for you. That’s the beauty of CHAARG. We’re a group of real girls with a passion for leading happy, healthy lives.

Sound like you? Learn more about us, check out CHAARG.com and find us on Instagram, Twitter and Facebook.

ABOUT MORGAN

Morgan Simpson is a CHAARG blogger from Baton Rouge, Louisiana. She spends her free time cooking, kickboxing and playing with her black lab pup, Cabela. You’ll find her snapping pictures of anything/everything she eats.

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20-Minute Full Body Tone

We want you to make this summer your happiest and healthiest yet! That’s why we’re so excited to partner with CHAARG (Changing Health, Attitudes & Actions to Recreate Girls) on this post and more for their health and exercise tips. CHAARG girl, Grace, brings you this go-to 20-minute full body tone. Stay tuned for more fun workouts and health tips!

20-MINUTE FULL BODY TONE

Today, we’re sharing our 20-minute workout that you can do ANYWHERE. We realize that not everyone has access to the gym in the summer, so all you need for this workout is yourself!

This is a countdown series circuit—you’ll perform 100 of a certain exercise, 90 of a different exercise, 80 of another and so on. Your goal is to perform all reps of a certain exercise [e.g., 100 jumping jacks] without stopping. If you need to take a short break, try not to pause for more than 10 seconds before getting right back into it. Once you’ve completed the entire circuit, repeat it once more. You got this!

100 Jumping Jacks

Start with your feet shoulder-width apart. Then, jump your legs out and clap your arms overhead. Jump your legs back in and clap your arms behind your back. That’s one rep!

Jumping Jack

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90-Second Side Plank (45 seconds per side)

Lie on your side and rise up on one foot and one elbow. Make sure your elbow is below and even with your shoulder. Now lift your hips and engage your core. Squeeze your butt to activate those lower abs!

Side Plank

80 Lunges (40 per leg)

Start with your feet shoulder-width apart. Step your right leg forward and lower your body until your left knee grazes the ground and your right leg is at a 90-degree angle. Return your right leg to the starting position and complete the same movement on the other side, leading with your left leg.

Lunge

70 Mountain Climbers

Start in a plank position (on your hands and toes). Bring your right foot forward, directly outside of your right hand. Keep your hands on the ground and your abs tight as you quickly shift your right leg back and bring your left foot forward in the same motion you did on your right.

Mountain Climber

60-Second Squat Hold

Stand with your feet just outside of your hips. Sink your butt back, bending at the hips and making your thighs parallel with the ground. Pro-tip: make sure you’re placing your weight on your heels, not your toes. If you’re unsure, try wiggling your toes.

Squat Hold

50 Glute Bridges

Lie on your back with your feet flat on the ground and your legs in a triangle shape. Then, slowly raise your hips and keep your core tight. Bring your hips back to the ground and you’ve got one rep down.

Glute Bridge

40 Flutter Kicks

Lie on your back with your arms at your sides, hands facing down. Extend your legs and lift your heels about 6 inches off the floor. From there, quickly pulse your feet up and down while keeping your core engaged.

Flutter Kicks

30 Jump Squats

Remember the squat motion from earlier? Take it up a notch and squat down with your thighs parallel to the ground. Now, instead of standing straight up when you come out of the squat, jump straight up in the air. These babies burn, but push through!

Jump Squat 1 Jump Squat 2

20 Pushups

Keep your hands shoulder-width apart and feet flexed at hip distance. Keep your core tight and squeeze your butt as you bend your elbows until your chest reaches the ground. Then push back up. Pro-tip: Let your elbows graze the side of your body—the closer the better. And if you need to modify, bring your knees to the ground.

Push Up

10 Star-Jump Burpees

The best for last—burpees! Start with your feet hip-distance apart. Squat down (maintaining that great squat position we talked about before) and place your hands on the floor. Kick your feet back into a pushup position and complete one pushup. Immediately jump your feet forward into the squat position. Then, jump as high as you can, spreading your feet and arms like a star. All of that is one rep—just nine more and you’re done!

Star Jump Burpees 1

Star Jump Burpees 2

Aim to get through this workout two times, and if you’re feelin’ good, add a 60-second plank at the end for extra credit! Then let us know what you think of the workout by tagging us on Instagram @CHAARG with the hashtag #inCHAARG.

CHAARGWorkout

ABOUT CHAARG

We believe that working out can (and should!) be fun. We’re an organization of 2,500+ girls at more than 24 universities that encourages college-aged girls to find their fit, whether it’s yoga, CrossFit or anything in between.

You don’t need to be a marathon runner or a weight lifting champion to join—it’s all about finding what works for you. That’s the beauty of CHAARG. We’re a group of real girls with a passion for leading happy, healthy lives.

Sound like you? Learn more about us, check out CHAARG.com and find us on Instagram, Twitter and Facebook.

ABOUT THE AUTHOR

Grace Murray is a CHAARG blogger from Kent State University. She divides her free time between CrossFit and running, and plans to tackle her first marathon this fall. When she’s not studying or exercising, she’s eating enough carrots and peanut butter to feed four out of New York’s five boroughs.

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