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?

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?

Wednesday Workout: 16 Minute Bodyweight & Resistance Band AMRAP Workout

Good morning! It’s been a hot minute since I’ve a. blogged or b. shared a workout with you. But today, I’m here to do both- I’m such an over-achiever!

Before I get to that, though, as one of Boston Children’s #CorporateCupCoaches, I wanted to quickly share a little bit about an event in the city on Thursday. Boston Children’s Hospital is inviting 74 Boston corporations to participate in a field day. The nature of the day is all about helping kids! Each team is fundraising to support the amazing work of Boston Children’s Hospital. With over $550,000 raised to date, you can support the cause by clicking this link. #BCHWintheCup

As the summer days/weeks/months tend to be busier than other times in the year, I find myself doing many more quickie workouts, many of which do not require going to the gym. I don’t know if it’s because I work in an office all day, but unless I’m teaching at gym, I just can’t bring myself to actually GO to the gym for a workout when it’s a beautiful day outside. I’d much rather be doing something outside: biking, running, walking, or simply taking my workout outside.

Case in point: on Monday, I didn’t have time to get to the gym during lunch, but I knew I would have time to squeeze in a quickie workout before teaching my 6pm Seaport Sweat class so I packed my resistance band, found space and got to work.

I did a 4 minute warm up, 16 minute circuit and then when I realized I had some more time, I threw in a 4 minute upper body AMRAP. Done and Done in less than 25 minutes, also while working on my tan and getting fresh air 😉

Here are links to some of the exercises:

And your bonus upper body 4 minute AMRAP is here:

  • Biceps curls x10
  • Shoulder press x10
  • Bent over row x10
  • Triceps OH extension x10

Repeat the above exercises as many times in 4 minutes!

The beauty of workouts like this is that they don’t take long to complete, so it isn’t a big commitment, which can be a make or break in terms of whether or not you get a workout in. I also love that it’s so portable- who doesn’t have room in their gym bag for a simple resistance band?!

I hope you try this! If you do, let me know by tagging me on Social Media!

Questions for you: How have your workouts changed (if at all) since the summer months have been here?

Wednesday Workout: Jump Rope & Bodyweight Workout

Hey there! I know everyone is saying this, but I am really ready for some sunshine in my life. The past handful of days have been so yucky – cold & rainy & dark. GIVE ME SPRING!!!

This workout was a result of my refusal to go to the gym when it was finally nice last Thursday. I had all intentions of going and doing an upper body workout with weights, but I knew my body needed a healthy dose of Vitamin D more than it needed the weights 😉 Luckily, I always carry a jump rope in my gym bag so I was able to incorporate it into this bodyweight workout. And yes, I’m still calling it a bodyweight workout because I’m not lifting or moving anything than my bodyweight. If you don’t have a jump rope, just make pretend- regardless, it still It doesn’t require weights of any sort so it’s still something you can easily do anywhere.

The way this workout works is you’ll start every pyramid set with 100 jump ropes (can be done without a jump rope if you don’t have one). From there, you’ll do 10 reps of a lower body exercise, 8 reps of an upper body exercises & 5 reps of a cardio exercise. Then you’ll start with that cardio exercise again (with a short break in between), go up to the 8 reps of upper body and 10 of lower body and then finish with 100 jumps. Sounds confusing, but hopefully my diagram below will help!

This workout is great because it’s simple in terms of what the exercises are – no brain work, just physical work. SLDL= single leg deadlift, which you’ll do on the right and left.

If you’re traveling this summer, consider taking this workout with you – it’s perfect when you want a quickie, no gym required workout.

Happy Wednesday!

Questions for you: Do you carry any pieces of workout equipment with you in your gym bag?