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?

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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?

Wednesday Workout: Quickie Upper Body Finisher

I’m a fair weather runner. I don’t put myself through running in the rain, snow, cold weather or super hot weather. I guess you could say I’m a running diva- #sorrynotsorry. As I am not running many races requiring strict training at this point in my life, this works for me. In fact, I’ve realized that I enjoy running much more when I do it because I want to, not because I have to.

That said, the weather lately has been making me CRAVE running outside. Not only does it feel good to get outside for my workout, it also serves as a way to get a little bit of a tan 😉 Last week I ran a 5K and got some color- all during my lunch break. Win-Win! On top of that, I had enough time left over to do a little arm workout to round out my workout for the day.

All you need for this workout is a set of medium (or light) dumbbells and a resistance band. I also did this outside, but that’s optional 😉 Three- Four rounds and your arms will feel like they got their workout in, too!

I uploaded this demo video to help you see what the moves look like, as some of them are not commonly used on the blog. This is a great supplemental/finisher workout if you’re looking for a little extra, or it could certainly be done on its own if you’re looking for a strictly upper body-based workout.

As always, I love when I see that you’re trying these, so be sure to tag me @Burpeestobubbly

Questions for you: Do you run in any weather or are you a fair weather runner like I am? Do you like to workout outside?