Wednesday Workout: 20 Minute Bootcamp HIIT Workout

September 17, 2014September 15, 20148 Comments

Good morning! Did you guys enjoy my second round of Cardio Kickboxing Combinations that I shared with you last week? It was fun to do! If you have any other suggestions for posts, don’t hesitate to let me know because I like knowing I’m writing about something people want to read.

Today I’m sharing a piece of the bootcamp workout I taught last week which successfully kicked all of our butts! HIIT workouts will do that to you, though. In case you’re new to the term, HIIT stands for High Intensity Interval Training and HIIT workouts are generally a bout of cardio or “work” period (lasting anywhere from 15-60 seconds, usually) followed by a short bout of rest (10-30 seconds). The point is that you work hard for a set amount of time, knowing you will have a set of time to rest after your work period. You get to catch your breath, bring your heart rate down then bring it right back up- a sure way for max calorie burn!

In this workout, you’ll work for 45 seconds and rest for 15 seconds. I have 20 exercises, ranging from cardio to core to legs to upper body, so you’ll feel like you’re getting a full body workout. If you’re feeling up to it, repeat the circuit once more!

Here’s an explanation for some of the exercises:

-Trunk Swing (from Shape April 2014)- Sit with feet extended in front of you, hands by your hips with your finger tips pointing towards your toes. Lift your hips up, bringing yourself into a reverse table top position (press those hips up!), then lower your hips and bring yourself back to the starting position, but don’t let your butt touch the ground! You’ll be holding yourself a few inches from the ground by pressing your palms into the ground. Holy tricep burn!

-Line Jump (from Shape April 2014)- Stand with your feet shoulder width apart, bend knees and jump forward (pretending to jump over a line), landing on just 1 foot. Bend forward from the hips and touch a hand to the ground. Hop back to starting position and repeat landing on the other foot.

-Plank Jumps- In a high plank position, jump both feet up to your right hand, jump them back to a high plank, jump them up to your left hand. Repeat for entire 45 seconds. Too difficult? Step them up to your hands instead of jumping them.

-Plank with Knee Drops- In a low plank, alternate dropping your knees to the ground. More advanced? Do both at the same time.

-Walking Planks Right and Left- In a high plank position, move 3 steps to the right and 3 to the left.

-Squat Jump with Heel Clicks- Instead of doing just a regular squat jump, click your heels together when you jump up.

If you have any other questions about the exercises listed above, please don’t hesitate to contact me! This workout left me huffing and puffing- I hope it does the same for you!

Questions for you: Do you like HIIT workouts? If so, what’s your favorite one? Do you like 30 second, 45 second or 60 second intervals?

Wednesday Workout: Shapleigh Corner Circuit

September 3, 2014September 1, 20143 Comments

I always like to workout when I’m home in Maine. I guess that’s probably not a surprise, right? I did take a rest day on Sunday, but after having had two 10 hour sleep nights, I woke up Monday morning around 7am ready to get up and get my day started. The best way to start my day is always with a workout, so I laced up and headed out for a 3 mile run.

While I ran, I thought of what I wanted to do for a strength finisher when I got back to the house. I ended up doing 2 rounds of this workout and lead my mom through 1 round and thought it was a good, simple workout to share with all of you. I admit: I spend a lot of time coming up with different formats and exercises when I teach, but when I’m working out on my own and short on time, I always stick with the basics- you really can’t go wrong with that!

So, if you’re looking for a workout that doesn’t require much thinking or coordination, this is a great workout for you to try!

Questions for you: When you go “home” for the weekend, do you work out? Do you like to stick with the basics or get creative with your exercises?

Wednesday Workout: Tight Buns! Without squats or lunges! {video}

August 20, 2014August 19, 20148 Comments

I find myself going through phases with the types of workouts I share with you. Sometimes I post workouts I’ve taught, sometimes I post quickie at-home workouts, sometimes I post upper/lower body specific workouts and sometimes I post videos. Well, I’m in my video phase right now and have another video for you today, but instead of focusing on upper body exercises like last week, I’m focusing on the tush/buns/glutes/butt today.

I hate lunges and will do squats (even though those are more for the quads than the glutes), but in general, unless I’m doing deadlifts, I don’t like working out my legs. Today’s workout, though, works your glutes in a different way- without even standing up! It’s all mat work, so feel free to get comfy, workout in your living room and get in a great burn without even putting sneaks on.

http://vimeo.com/103752424

The workout is about 10 minutes, so it’s totally doable before you go to work, during your lunch break (if you work from home), or while you’re watching tv at night.

And, if you’re not interested in watching the video and working out with me (I totally get in to “instructor mode” when I film myself. so dorky/awkward), here’s the text format:

And, I will say- I was SORE on Tuesday after I did this/filmed myself on Monday. I was pleasantly surprised- try it- I dare you 😉 Think I’ll be doing this in class soon!

Questions for you: What’s your favorite glute workout?

This Week: Workouts, B/Spoke Review & Things I’m Looking Forward To

August 18, 2014August 17, 20144 Comments

Good morning! Did you guys have a good weekend? Mine seemed extra long because it was kicked off by going to the Red Sox game on Thursday night, but I’m not complaining!

Last week was a pretty solid week of workouts- a good mix between at-home stuff, teaching and GOING to classes- one of my favorite things to do!

B/Spoke

A while ago, I was invited to take a class at a new indoor cycling studio in the financial district: B/Spoke. It’s been a LONGGG time since I’ve taken an indoor cycling class, so I was really excited to get back “in the saddle”, as they say. I reached out to my friends Athena and Caroline to see if they wanted to join. Sadly, Athena had wedding planning plans, but Caroline was still able to come so that was fun! I also invited my friend Megan to come since they offer a free first class.

As soon as I walked in, I was greeted with smiling faces and asked my shoe size. I love that all these studios provide shoes- I hate wearing non-spin shoes on those bikes now that I’ve seen what it’s like to wear them. It really makes a huge difference in your ride! I was also given a free water- never a bad thing! They have elastics, ear plugs and gum- free of charge- as well.

The studio is a little cramped in places, but they definitely made the best use of the space that they could by offering lots of locker space and a nice bathroom area. The showers were stocked with fancy shampoo, conditioner and body wash, they had towels to use and soap, q-tips, and other necessities to make getting showered and ready after class a breeze. The only thing I wish they had was more bathrooms, but it seems to be a common thing to only have a few of them at these types of studios. I guess I’m just used to big gym locker rooms.

Ok, enough about the building and amenities, how about the class, right?! I actually loved it! The room was the right size- not too big, but big enough to fit a crowd of people.

They keep the lights down low so you’re forced to just be in the moment and focus on your ride rather than looking around at everyone else. Caroline, Megan and I were front and center, which is where I generally like to be when I take classes, but not always when I’m in a spin class since that’s not my forte. However, I didn’t feel like a fool or like I couldn’t keep up in this class- maybe I didn’t push myself hard enough? I felt like I was working hard, but when we finished I felt like I could’ve done another ride. I was actually a little sad it was over. I must have definitely not pushed myself hard enough 😉

The instructor was really great, though. She wasn’t annoying or boring- she was the perfect mix of bubbly energy and hard-core “push yourself” type of instructor. I’m fairly critical of instructors these days, and she passed the test for me. We chatted after and she was super sweet. I loved her choreography because we were hardly in the saddle, which is my least favorite place to be! We did lots of booty drops and oblique work and then the arms song left my delts screaming!

All in all, I really liked the class and would love to get back there. You really can’t pass up a free first class, so if you’re looking to check out someplace new, I suggest getting your bums over to B/Spoke. Take a class with Natalie- she was great!

Last Week’s Workouts

Monday- I went to B/Spoke. Before I went, I filmed my 7 Minute Body Weight Upper Body Burner and did this workout from Pumps & Iron. Loved it!
Tuesday- I went to a Chisel class at my new gym. The instructor was awesome!!! I loved her energy and southern accent and it was overall just a great class. I used a lot of moves in UXF Burn on Wednesday.
Wednesday- I ran 3 miles on the treadmill before teaching UXF Burn. We worked hard… like really hard. Lots of back to back shoulder exercises and leg stuff and cardio. For the cardio blast, I took Nicole’s format from this post, but did a 5 minute AMRAP of the 4 different stages of a burpee and at the end just had them do 1 round of 10 reps of the 4 stages. They loved to hate it 😉 The crowd is definitely growing now that I don’t teach there on Thursdays anymore. And, now that I don’t teach on Thursdays anymore I have LOADS of energy when teaching my Wednesday class. No holding back anymore!

Thursday- I was given tickets to the Sox game on Thursday night so I got up and did 30 minutes of kickboxing in my kitchen before going to work. I hadn’t done any kickboxing in 3 weeks- I was sore on Friday!
Friday- I went to the Lynnfield BSC during lunch and kicked my butt on the UXF turf- no cardio, but my heart rate was up the whole time!

Saturday- I finally taught my kickboxing class at the Oak Square YMCA. I missed that crowd so much!
Sunday- Rest day 🙂

This Week’s Workouts

Monday- I taught my Muscle Work class at 6am today and did some cardio after.
Tuesday- I plan on going to a Core Fusion Cardio Exhale Spa. I have 2 free class coupons to use by the end of the month so I’d like to take advantage of it!
Wednesday- I’m either going to do a double or run before teaching UXF Burn.
Thursday- Not sure! Maybe the cardio/strength fusion class at PUMPS? Maybe kickboxing at Wellington? Who knows!
Friday- I’m going to a Barry’s Bootcamp workout/event at Revere Hotel with my gym friend Jen. I can’t wait!
Saturday- Probably rest day since RM and I are getting up early to head to Maine for my dad’s birthday (and a beach day).
Sunday- Not sure- maybe a jog or walk in Maine?

Things I’m Looking Forward To

What I’m most looking forward to this week is going home to Maine on Saturday- I haven’t been home since FATHER’S DAY, which is unheard of for me! My dad is turning 65 on Saturday so it worked out perfectly for us to get up there for a beach day and celebration for him. I’m also looking forward to having a quieter week and hopefully not drinking during the week. I know it’s summer and summer brings about reasons for social gatherings more so than during the winter months, but I’ve just realized how often I’m having a casual cocktail multiple nights a week at this point. I know it’s not a big deal, but I just like to have the week as a detox from drinking.

Questions for you: What was the best workout you had last week? Have you been to B/Spoke? What are you looking forward to this week? Do you drink during the week?

Wednesday Workout: 7 Minute Body Weight Upper Body Burner

August 13, 2014August 12, 20149 Comments

I’ve said this before and I’ll say it again: this summer has been insanely busy! So busy, in fact, that it’s cut into my workout time… the horrors! 😉 What do you do when you have limited time to workout? You pick some exercises that only require body weight and get busy! I did this workout the other day and was pleasantly surprised by how much it challenged me.

There’s nothing fancy, but it’s upper body focused so I like to use it as a finisher after a leg-focused workout like running, stair runs, biking, etc. But, if you’re just looking for a cardio-free workout that focuses on your upper body, do this workout 2, 3, or 4 times through and you’ll surely be feeling it by the end!

I videoed it for you, but I will warn you- the video quality is really only sub-par. I need to figure out a better way to film my workouts for you guys! Also, it looks like I’ve got terrible form and constantly lifting my left hip, but it’s just an illusion: my iPad was on the floor and angled up to get my whole body, which in turn made it look like I was always lifting my left hip! Keep them as flat as you can when you do it 🙂

http://vimeo.com/103175497

And, if you’re at work and can’t watch a video- or- just don’t feel like watching it and working out along with me, here’s the workout in written form- enjoy!