Wednesday Workout: Holiday Bodyweight Blast #3 {Cardio}

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?

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Wednesday Workout: Holiday Bodyweight Blast #1

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

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

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?

Wednesday Workout: Run (or walk) & Strength Circuits

A few months back, I participated in a challenge run by Jill Coleman (aka: JillFit). One of the workouts was a running sandwich, of sorts. And, as much as I prefer steady-state treadmill running (confession: because it’s easier!), I really loved the short sprint pushes that the workout had me doing. Fast forward a few months and I found myself back at the gym, planning my workout. I had wanted to run 3-4 miles, but my hip & foot have been bothering me so I’ve been trying to limit my running.

Enter: another running sandwich workout! Capping each part of the run to 1/4 miles avoided any pain and it was the perfect bout of high intensity cardio to add to my workout. The way it works is you run 1/4 mile to start. Try and make it challenging – it shouldn’t be an easy jog. You’re only going for 1/4 mile so you should push yourself. Once you hit 1/4 mile, you jump off and go into your first mini circuit where you’ll complete 3 rounds of the 3 exercises. Then, you jump back on the treadmill, and I encourage you to increase your speed a bit. In fact, your goal should be to complete your 1/4 mile run in less time each time you do it. I think I started around 1:55-2 minutes and worked my way down to 1:40.

Run and strength circuits.JPG

I think the exercises should be fairly straight forward, but if you have any questions, let me know. I really enjoyed this workout as it was fun knowing I only had to push myself on the treadmill for 1/4 mile (aka: 1 lap around the track). I also think it’s great because it’s doable for ALL levels. Running is too much? Try power walking! Or walking on an incline! Or a slow jog. You can do whatever you need to do 🙂

Questions for you: Do you prefer sprinting or steady state running/cardio?