Wednesday Workout: Two 10-Minute Upper Body Workouts

Hi, friends! What a couple of weeks it has been! If you follow me on Instagram, you saw that I ran the Falmouth Road Race last weekend, very last minute at that! I have all intentions of writing up my race review (because it was amazing), but for now I’m going to share a workout that I did yesterday.

It’s only upper body because my poor hip and leggies are still pretty tight/sore from the run. Even though I’m physically in pretty good shape because I’m really active, I haven’t run much this summer, and haven’t run over 4 miles in probably 3 years. Which translates not being in running shape and therefore feeling the effects of it still!

But it’s all good. This workout is great because if you’re super short on time, you can do just one 10-minute AMRAP and call it a day. If you have more time, you can do both. And, if you want some cardio, go ahead and add in 3 rounds of 10 burpees, 10 jump squats, 10 plank jacks in between sets 😉

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I didn’t take videos because these are all fairly common exercises, but, as always, let me know if you have any questions!

I hope you all have a great rest of your day and week – I hope to be back sooner rather than later 🙂

 

Wednesday Workout: 16 Minute Bodyweight Progression Workout

Hey there! I hope you all had a great weekend! If you follow me on Instagram, you may have seen my stories (if not, please follow along – it’s fun!) where I shared a quickie workout that I did while I was on the Cape. As I mentioned in this post, I try to not to share my entire life through my stories because I feel as though it takes away from living in the moment and truly embracing the experience. That said, I do love sharing my workouts with you because it jives with what I’m trying to represent with B2B AND I like to show you how easy it is to squeeze in fitness or movement while traveling (or maybe even just with a busy schedule).

I wasn’t sure if I would workout on Friday, although I did dress in my workout clothes for the trip to the Cape early that morning just in case I decided to workout. After a half day of work and dropping RM off at the golf course, I found myself at the house alone and with extra time on my hands (a rarity!). After reading in the sun for a bit, I decided that I felt like working out. Sometimes all I need to feel motivated is a new environment to workout in. The back deck at the Cape House was perfect for the workout since it was spacious, in the shade and had a “step” that I could use (that being the built in benches).

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I brought my Bose speaker out and my resistance band (never travel without that or a jump rope!) and set up shop on the deck. 16 minutes later I was a sweaty, but smiling mess – it’s amazing what a little sweat can do for your mood (not that I was in a bad mood, but it made my good mood even better!).

The way it works is you’ll start with 8 reps of each exercise (except for the jumping jacks – start with 16 for those) for the first round. For the second round, you’ll add 2 reps, and then you’ll continue adding 2 reps to each round until your 16  minute time cap is up. I got through 5 rounds (I think?), so I ended at 16 reps for the exercises. Normally we work DOWN in reps, but this was a fun change because we are working UP in reps.

16 Minute Bodyweight Progression Workout

Here are some videos if you missed them on Insta:

As a finisher, I did a 4 minute AMRAP of 10 reps each: Russian twists, High plank w/knee to chest, High plank to down dog.

As always, let me know if you give this a try!

Questions for you: Do you travel with any workout equipment? What’s something that motivates you to workout?

What Category Do You Fall Under?

I feel like working out generally falls into 2 categories for most people:

  1. You’ll take any excuse you can to not have to workout
  2. You never miss a workout and often workout even when you’re tired, sick, sore, etc.

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What got me to thinking about this was when I was sick with a cold last week and I “listened to my body” when it was telling me I needed rest. Old me would’ve pushed through and worked out even though I felt like crap and just generally run down.

That said, I’m sure you’re not surprised when I say that I used to only identify with #2 listed above 😉

Luckily, even though I’m still navigating the middle when it comes to listening to my body, I feel like I’ve gotten way better, mostly in that I know when it’s time to take a break AND that I don’t feel guilty about taking a break. I used to hate rest days, even planned ones, because they left me feeling so guilty about not working out. I knew they were necessary and that they were good because that’s when muscle repair and growth happens, but I still didn’t like them.

Fast forward a year or two, and I grew to love my planned rest days… notice the “planned” part. What that means is that when I planned my rest days, I enjoyed them and didn’t feel guilty; however, if there was a reason that caused me to have to take an unplanned rest day, I was back to feeling guilty and not able to embrace it.

These days, while I still don’t enjoy taking long breaks from working out (because I generally love working out, moving my body and my normal routine/schedule), I am able to recognize when it’s necessary and how it will help me going forward. That, and that I also recognize that it will not ruin all of my hard work and progress thus far, and that in a few weeks I probably won’t even remember having to take some extended rest.

I’ll tell ya, it’s such an amazing feeling to have made this mental transition over the years! Last week, I didn’t feel bad or “guilty” about not being able to workout. I realized it was necessary and I realized that I could get back into it as soon as I was feeling better – no big deal, no stress. I’ve also noticed how I am more relaxed about my approach to fitness and workouts in general. Long gone are my hours in the gym – I’d much prefer a quickie 20-30 minute workout, and at home workouts are my jam these days!

As you can see, this wasn’t a quick or easy transition, which I think is the key point to remember if you find yourself identifying with #2 above. But, it has made things so much better for me. I enjoy my workouts more, I have seen positive changes in my body and I have more time to enjoy other things. Being physically fit and active is so important for me, but it’s not the “end all, be all” to being happy and healthy. Just like anything in life, balance is key!

Questions for you: What category do you identify with? Do you feel guilty when you skip a workout or do you look for excuses to skip a workout?

Wednesday Workout: 4 Exercises, 4 Rounds

Happy Wednesday!! I hope you guys are having a good week so far. Last weekend we went to a soccer game at Gillette Stadium and I was quickly reminded at how physically intense soccer is. The field is so big and they sprint up and down it like no other, even in the hot, sunny weather! It’s pretty incredible how athletic they are!

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That said, while this workout doesn’t include running (although I’ve been trying to run more!) and has nothing to do with soccer, it’s still worth sharing 😉

It’s quick AND it’s simple, and you only need a set of dumbbells so it’s another perfect summer or travel workout. If you don’t have dumbbells, you can do this with just bodyweight by subbing out the deadlifts with single leg deadlifts,  push-ups for the chest press and regular jumping jacks for the weighted jumping jacks – easy enough!

4 exercises, 4 rounds

I liked this workout because I loveeee deadlifts, although I don’t do them nearly as much as I do squats and lunges. I think it’s because unless I’m doing single leg deadlifts, I really like to do it with weights. With squats and lunges, even without weights I feel like I’m getting a lot out of the exercise.

I think these exercises are pretty common and likely don’t need much of an explanation, but if you have any questions, please don’t hesitate to ask!

I hope you have a great day!

Questions for you: What’s getting you moving these days? Have you tried any new workouts?

Wednesday Workout: 22 Minute Hotel Room Workout

Good morning! I am on a blogging ROLL this week! Go me! 😉 Continuing with the theme of short, bodyweight, take anywhere workouts, today’s workout was a result of my recent work trip to Atlanta. Although it was a work trip, I was able to make it somewhat personal, too, by getting to visit with my sister-in-law and her husband since they live across the street from our hotel (and my SIL’s husband manages a restaurant that we got to check out!) and by getting to hang out with my sister since she was in ATL for work, too!

We stayed at the Loews in Midtown which was a BEAUTIFUL hotel. The lobby and lobby bar were modern & chique, yet also inviting. The rooms were spacious with luxurious bathrooms and the gym! Oh, emm, gee. it was HUGE and had everything you could want or need, plus there was an Exhale Spa associated with the hotel so that just made it even more amazing.

But, back to the workout. As amazing as the gym was at the hotel, I never made it in for a workout. Womp, womp. I got there on Wednesday and after an early flight and full day on site, I chose getting unpacked and having a drink over a workout. On Thursday, I knew I wouldn’t want to workout after a day on site so I got up and squeezed in a quickie workout before the day. Sure, I could’ve gone to the gym, but that process would’ve added a good 20 minutes to the workout, which wasn’t something I was interested in doing at that hour. Hotel room workout for the win!

I created a bodyweight cardio aspect and then added in some bodyweight exercise circuits. It looked like this:

  • cardio blast
  • circuit 1 x3 rounds
  • cardio blast
  • circuit 2 x3 rounds
  • cardio blast
  • circuit 3 x3 rounds
  • cardio blast

I was done in about 22 minutes, including a 2 minute warm up – not too bad!

While I always love quickie workouts, they come in especially handy while traveling because that is a time when I really don’t want to have to spend unnecessary amounts of time in a gym – I’d much rather be out and about exploring!

I hope you try this on the rest of your summer travels – be sure to let me know if you do!

Questions for you: Have you done a lot of traveling this summer?