Wednesday Workout: At-home 4 Round Bodyweight Circuit

Hello! Did you catch my recap of our Jackson Hole trip yesterday? It was a fun one to recap! One thing I didn’t talk about in that post was working out- weird, right? Although I did not put on a pair of sneakers once, I did do one quickie at-home bodyweight circuit that I wanted to share with you. It’s by no means the hardest workout here on B2B, but it was a nice little afternoon pick-me up on the day we did not ski. As for the days we skiied, I felt as though that was all I needed, especially when combined with the amount of walking we did as well. Skiing didn’t necessarily feel HARD to me (my legs were not burning or tired), but I knew my body was still working a lot so I decided to take it easy.

Not “working out” (in the traditional sense) for this extended period was actually a really nice break from my traditional workout grind that I do week in and week out, and I found that I came back looking forward to getting back to my normal workouts. I missed lifting heavy things and sweating!

Regardless of whether you’re traveling, just looking for a little something, or are stuck inside (snow, rain, etc.), this might be the perfect workout for you!

I uploaded video’s to my Insta story throughout the workout so you can see what I did here (with the exception of triceps dips- that video didn’t upload, but I think those are common enough to not need a video):

As always, let me know if you try this- I love knowing that these workouts are actually valuable posts! haha 😉

Questions for you: Did you do an at-home workout yesterday during the storm or was shoveling your workout?

Wednesday Workout: 5 Exercise Countdown Workout

Hey there! How is your week going so far? Good, I hope! Today’s workout is another quickie workout that’s great to do if you’re short on time. I’ve shared other “Countdown” style workouts before, but if your’e not familiar with them, they work like this: you start with a certain number of reps that you complete for all of the exercises. On the second round, you drop the number of reps by 2. When you get down to the end, you add one final round with the number of reps you started with. It looks like this:

12-10-8-6-4-2-12

5-exercise-countdown-workout

You’ll notice that most of the exercises are combination moves (big bang for your buck!), so I’ve created some quickie Youtube videos to walk you through what the exercises look like. Do you think this is helpful? If so I’ll be sure to continue to do it!

I think that should do it- hopefully the videos helped!

As always, I like to hear from you! Did you try this? Do you want more workouts like this? Longer or shorter ones? Anything else you want to share/talk about?

Wednesday Workout: two 10-minute lower-body AMRAP workouts

Hey there! Can you believe it’s Wednesday already?! Before I get to the workout, I want to remind you that EBF FIDI opens TOMORROW!!! The day is finally here! There are classes all day, but if you have time after work I’d LOVE for you to come to my 6:20pm BAGSXBEATS- I promise, it’ll be a blast!

And now for the workout. This was a lower-body focused workout that I did a while ago. Don’t be fooled by the 10 minute AMRAP aspect- if you load yourself up with heavy (for you) weights, you’ll feel spent by the end of the 20 minutes. Or if you are short on time, you can do just one of the 10 minute AMRAPS. Something is always better than nothing, so if you’ve only got 10 minutes, just bust it out!

two-10-minute-lower-body-amraps

Of course, if you don’t have weights you can always do the exercises with just your bodyweight!

Let me know if you have questions otherwise, check this out and let me know what you think!

Questions for you: Do you prefer upper body or lower body workouts?

Wednesday Workout: 20 Minute Full Body DB AMRAP Workout

Good morning! I hope you’re all having a good week so far.

Today’s workout is one I did a little while ago when I was doing my one of many at-home workouts. Speaking of, when did I become such an at-home workout person?! I used to always go to the gym for my workouts, but I feel like now that we have a spin bike and some heavier weights I can get a pretty decent workout in at-home. On top of this it saves me SO MUCH TIME, which if you read my post on Monday, you’ll know that time is of the essence these days. Even though I want to get bigger and stronger muscles, having some additional free time is more important so therefore I cut my workouts short to allow for that. I don’t believe in the “I’m too busy” excuse trap because I feel that if it’s something we really, truly want to do we will make time. So I’m not too busy to get to the gym for long, intense strength training sessions, it’s just that I would rather do short workouts (but effective) so that I have more time to do other things.

Anyway, that rant really had nothing to do with today’s workout, lol 🙂 For this workout, you’ll just need a set or two of dumbbells (or a Kettlebell would work too) and a mat. You’ll then set your timer for 20 minutes and get to work, moving from one exercise to the next resting as needed, but trying to rest as little as possible so as to keep the heart rate up so that a primarily strength workout becomes strength AND cardio. Two birds, one stone!

20-minute-total-body-db-amrap

I think all of these moves are pretty standard B2B exercises, but if you have questions don’t hesitate to ask!

Here’s to hump day!

Questions for you: Do you prefer at home workouts or do you prefer going to the gym?

Wednesday Workout: Bodyweight EMOM w/8 Minute Rounds

Good morning! Before I get to the workout, I wanted to remind you that there are a few spots left for my Kickboxing Bootcamp at Janji on Newbury Street tonight at 6:30pm. You can sign up here.

Now, onto the workout! If you’re not familiar with the acronym EMOM, it means “every minute on the minute”. What this means is you have 1 minute to complete the prescribed exercise/reps. However much time is left after you finish the prescribed exercises/reps will be your rest time. If you’re like me, the first minutes will seem like a breeze and you’ll be thinking you don’t need that rest, however, by the last rounds it’ll seem like there isn’t enough rest!

For this particular workout, I give you 8 minutes for each EMOM round. Additionally, I give you 2 exercises per EMOM round which means you’ll do one exercise on the odd minutes and one on the evens:

  • 01= odd
  • 1-2=even
  • 2-3=odd
  • 3-4=even
  • 4-5=odd
  • 5-6=even
  • 6-7=odd
  • 7-8=even

While this workout doesn’t require any equipment, if you find you’re finishing the prescribed exercises/reps with more than 20 seconds to rest, I suggest adding something to intensify the exercise. This can be done by increasing your reps, adding weights, etc.

bodyweight-emom-workout

15 Burpees/10 HRPU

20 jumping lunges/ 15 leg lowers

20 jump squats/ 10 plank knee tucks

As you can see, if you don’t have weights or simply don’t want to use them, it’s a great workout for that. You can also drop it down to just one or two EMOM rounds if you’re running short on time. I’d love to hear if you try this!

Questions for you: Have you ever done EMOM workouts?