Category: Wednesday Workout

Wednesday Workout: Holiday Bodyweight Blast #4 {full body Tabata}

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Hi everyone! Can you believe that Christmas is less than a week away?! Although I was really on top of gifts and decorating this year, I still feel like the month is going by WAY TOO QUICKLY! And, to top it off, RM’s birthday is on Saturday so it’s a full weekend of celebration activities. I’m not complaining, but its just crazy to think about how quickly it’s all approaching!

I’ve talked to a bunch of people in my office lately who have admitted that during busy times like these, workouts are the first thing to go in order to free up more time for other things. Sound familiar? I get it – it can be hard to fit it all in.

But, that’s where the workouts included in this series come in – they are all quickie bodyweight workouts that can be done anywhere! Today’s workout is 20 minutes, but if you only have 12 or 16 minutes, just do fewer tabata rounds. No biggie. I’m always a big proponent for “something is always better than nothing”, and I feel as though it’s especially critical to get this message out at this time of year to help people realize this. Remember – it can be as easy as one fewer social media scrolling sessions (because, seriously, I think we all spend more time doing that than we would like to admit), it’s less than a 30 minute TV episode or it can be a conversation on the phone. Half of the time we fret about not having time to workout, we spend more time making excuses for why we don’t have time to workout than the time it would take to actually DO the workout 😉

That said, today’s workout is the 4th and final workout in the “Holiday Bodyweight Blast” series. It’s Tabata, which is one of my favorite “best bang for your buck” workouts. It kicks my butt every single time!

Holiday Bodyweight Blast #4- tabata

I think everything should be pretty straight forward, but let me know if you have questions. I plan on doing this again in the next few days  because it gave me a good butt kicking in a short amount of time!

Hope you have a great Wednesday!!

 

Questions for you: What’s the first thing to go when you get busy? Are you feeling prepared for Christmas?

Wednesday Workout: Holiday Bodyweight Blast #3 {Cardio}

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Hi there! Can you believe that NEXT WEEKEND is Christmas weekend? I’m having a very hard time wrapping my head around that! Luckily, I’m almost finished with my Christmas shopping and wrapping so I feel prepared, but it still feels like December went by way too quickly.

But, if you don’t feel prepared for the holidays yet because you haven’t had time to shop or get things ready, this workout is for you because it takes less than 20 minutes! With everything going on this days between parties, shopping, events, decorating, etc., I assume we all feel like we have a little (or a lot) less time for things, right? Workouts tend to be the first thing to go when we get busy, but it doesn’t have to be like that!

As I stated a few weeks ago, this month my workouts are all short, but efficient, and they can be done anywhere so they are perfect to squeeze in for everyone. I’ve done this a few times and I’m always appreciative of how quickly it’s over and how quickly I can get back to everything else 🙂

Quickie Cardio Blast

If you want to see the video with demos and levels you can do – check this video out.

If you want to check out the other quickie workouts in this mini-series, here they are:

Holiday Bodyweight Blast #1

Holiday Bodyweight Blast #2

I hope you consider giving this a try, and maybe even taking it with you when you travel (if you’re traveling) for the holidays!

Questions for you: Are you feeling prepared for the holidays? What is the first thing to go when you get busy?

Wednesday Workout: Holiday Bodyweight Blast #1

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Hey there! Happy Wednesday! I’ve been meaning to share details about hosting our first Thanksgiving, but work has been very busy and instead of blogging at night, I’ve been working 😦 But! last night I made the time to get something together with you, mostly because I am so excited about it!

If you’ve been checking out my Instagram stories, you’ve probably seen me mention this #KeepKelmarFit thing, right? This year, my company has allowed me to lead a challenge that encourages people to move more during the busiest time of the year – between Thanksgiving and Christmas. While planning out this challenge, I wanted to keep it simple and show everyone that fitness/movement doesn’t have to be a complicated, super long and involved thing – who has time for that?! But rather, I want to show people little ways they can move such as taking walk breaks, taking the stairs, doing quickie workouts, etc.

Since I know there are many people who might also fall into the “I’m so busy” trap where workouts are replaced with shopping, decorating, drinks, Christmas parties, holiday get togethers, etc., I wanted to share the “Workout of the Week” workouts with you guys 🙂

There will be 4 workouts in this series. None of them require weights and none should take more than 20ish minutes. We ALL have 20 minutes to dedicate to a workout or movement at least a few times a week, right? It’s one less social media scrolling session. It’s less than one episode of a show. When you think about it that way, it doesn’t seem so bad, does it?

This first workout is 5 exercises, 8-10 reps each, 3-5 rounds total.

Lift & Lower Bodyweight Blast.JPG

I think these exercises are all pretty common ones on B2B, but if you want to see demos, make sure to check out (and subscribe) to my YouTube channel!

I’d love to know if you try this – I’ve done it a few times and it’s either a great finisher (if you do fewer rounds) or a complete workout. Stay tuned for the next Holiday Bodyweight Blast workout 🙂

Questions for you: How are you making time for yourself this holiday season? What’s the first thing to go when you’re busy?

Wednesday Workout: Countdown Backside Burner

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Hey there! What’s a mouthful in terms of a workout name, huh? I always see people come up with fun workout names, so I was trying to follow suit 😉 I think I need some practice, but I’m up for the challenge!

Anyway, back to this workout. I did this workout a while ago, and even though I wasn’t huffing and puffing throughout it and didn’t feel like it was one of those overly hard workouts, I felt it the next day… a lot! My glutes & back were quite sore, actually.

The beauty of this workout is that you only need a KB & set of DB’s. That, and it doesn’t take very long to complete – I did it within the 30 minutes I give myself for lunch break workouts! I may end up doing this one before Thanksgiving festivities next week (yes, I liked it enough to repeat!).

Backside Burner.JPG

I didn’t video myself doing any of these exercises (sorry!), so if you have questions, let me know and I’m happy to help!

I hope you all have a wonderful Wednesday – get out there and move!

Questions for you: What’s a workout that you’ve done recently that you really enjoyed?

Wednesday Workout: KB Sandwich Workout

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Hi, hi, hi! Is everyone adjusting well to the time change? I have to say, although it’s never fun leaving work when it’s dark, I do like the fact that I’m not driving to work in the dark anymore 🙂

Before I share today’s workout with you, I wanted to give you some information on a yoga class being held tonight at Reebok’s Back Bay Showroom on Newbury Street.  VivaOmm, a fitness brand who has created a Latin-infused workout blending the hottest moves from yoga, pilates, and barre, will be hosting a class that benefits the Veterans Yoga Project. Veterans Yoga Project is a charitable organization committed to providing support to all veterans through Mindful Yoga Therapy. Their mission is to use yoga to support recovery and resilience. In addition to sharing a great workout, VivaOmm is committed to help its community give back via The #GiveWithPassion Project. The project offers a charitable platform accessible to everyone and welcoming of varied areas of passion and strives to make the world a better place one loving action at a time. To start, VivaOmm is committed to spreading awareness of Veteran’s Yoga Project and it’s incredible work.

If you like the sounds of this and are looking for a new and fun way to workout (and place to workout!), make sure to check out additional details here.  100% of the proceeds going directly to the Veteran’s Yoga Project.
Speaking of yoga…. I need to get back into it! Now that the weather is cooling down (finally), and I’m not teaching a bajillion classes, I plan on trying to get to CorePower Yoga in Newton Corner once a week.
Today’s workout doesn’t involve yoga whatsoever, which means there’s no great segway into it, so I’m just going to jump right to it! I don’t remember when I did this workout, which never happens. I assume it was recently as it’s on the lower end of my “workout” note in my phone so it had to have been recently. It looks like a good one, so maybe I’ll just have to do it again 🙂
The way it works is you sandwich your 2 exercise ‘sets’ with 10 KB swings, but if you don’t have a KB you could just use a dumbbell. Each ‘set’ will be done 3x through.
KB Sandwich Workout
As always, let me know if you have any questions, as well as if you try this!
I hope you have a great rest of your week 🙂
Questions for you: What’s been the best part of your week so far?