Category: Wednesday Workout

Wednesday Workout: 20 Minute Bodyweight Tabata Workout

Leave a comment

Happy hump day, friends! As I mentioned on Monday, I did a quickie bodyweight tabata workout on Sunday morning that I wanted to share with you. I knew I didn’t have a lot of time- and didn’t want to wake up extra early to give me extra time- so I opted for a tabata workout since those tend to give me the biggest bang for my buck. No matter what I choose for exercises, I tend to be sore following a tabata workout, which was definitely the case when I woke up on Monday morning!

If you’re not familiar, tabata workouts are 8 rounds of 20 seconds on (working super hard!) followed by 10 seconds of rest, totaling 4 minutes all together. Traditional tabata workouts are generally just ONE exercise to be repeated for all 8 rounds, but I opted to do 2 exercises per tabata, so that each was done 4 times.Ā  So, rather than a traditional tabata workout, it was more of a tabata theme workout.

You’ll notice that each tabata set has 1 bodyweight exercise followed by a complementary cardio exercise- gotta love that extra burn šŸ˜‰

20 Minute Bodyweight Tabata Workout

I think everything here is fairly straight forward- sometimes going back to the basics can be the best workouts. While I love spicing things up with “fancy” moves, it can also be nice to stick with tried and true exercises that don’t require as much brain work, haha. If you’re feeling good and want to use weights when you perform the exercises- feel free! Likewise, if you’re not feeling up to the cardio, you can modify or continue with the bodyweight exercise for all 8 rounds. Per usual, the workout can be adapted to fit whatever your need is on the day you decide to do it.

Questions for you: What workout format always leaves you sore? Do you like basic, tied and true exercises or do you like to get fancy and make up new combos?

Wednesday Workout: 3 Set Lower Body Burnout

Leave a comment

Good morning! I hope you’re having a good week. Today I am sharing a workout I threw together on Monday that left me VERY sore yesterday. I started with a 10 minute treadmill run at a moderately fast pace and then headed downstairs to the weight room to complete this 3 set lower body focused workout.

When doing this, please think about choosing weights that are challenging (last couple of reps should be hard!), but don’t compromise your form.

3 Set Lower Body Burnout

Explanations:

  • Deadlifts– these can be trap bar deadlifts, Romanian deadlifts, or whatever else you would like to do. They’re a single exercise set so that you can lift heavy and have enough recovery between rounds/sets.
  • Step ups- choose a step height that’s challenging, yet doesn’t make you feel like you need to use momentum to get up. Also, I held 15lb Kettlebells in each hand, which wasn’t quite heavy enough, but it still did the trick.
  • Pushups- If you’re struggling with doing proper chest to ground pushups on your toes, try doing incline ones, maybe on the step you used for the step ups or even against a wall.
  • Lunge -> SLDL (single leg deadlift)- Hold a KB like you would for a goblet squat and then step your right leg back into a lunge. As you come back through center, engage your core and hinge forward at the hips coming into a single leg deadlift and changing your grip on the KBĀ and hold it from the top of the handle and letting it hang towards the ground. As you lift back up to center, do a KB clean and step back into the lunge with a KB goblet grip. While doing this, focus on moving slowĀ rather thanĀ rushing through the movements. Repeat on the opposite side.

The last move is definitely what killed me- I used a 25lb KB and wowzers were my hammies screaming at me yesterday!

This workout should take you about 40 minutes to complete if you do the 10 minute treadmill run- just letting you know in case you’re like me and generally on a time limit at the gym. As always, let me know if you try it!

Questions for you: When’s the last time you felt really sore after a workout?

Wednesday Workout: Bodyweight Ladder Workout {for time}

5 Comments

Hump day! Woohoo! Hope you guys are having a good week so far. I have a fun workout for you today. Originally IĀ planned on running on Monday, but up in Maine it never really gotĀ higher than 30* so I decided to just stay in the house for my workout instead. I came up with this andĀ tested it outĀ and it was a total butt-kicker! I timed myself so that I could give you guys an idea for how long it might take you. From start to finish (up theĀ ladder and back down), it took me 14 minutes and 7 seconds, which included a few breaks when needed. Since I had extra time, I ended up going through it 2 more times, but I changed up the exercises a bit and added in some 5lb weights since I noticed my mom had them laying around.

With that said, this workout could totally be your entire workout and even with a warm up and cool down you could be done in 20 minutes!

Bodyweight Ladder Workout

For everything that requires a left and right leg or arm (lunges, mountain climbers, high knees, side dips), perform the number of reps on each side. If you have any questions on the exercises, please let me know- I think most of these are pretty common B2B workout exercises, but I’m happy to explain them if you’re confused.

Let me know if you try this- would love to know how long it took you to complete!

Questions for you: Do you push yourself harder when you’re racing the clock for a workout?

 

 

Wednesday Workout: 12 Minute Count Down AMRAP Workout

2 Comments

Good morning! As much as I think 70* weather in early March is totally wack, I am pretty excited to hopefully run outside today!

If you’re planning on working out inside today, though, maybe you’ll want to give this a try. I had my fitties do this for the second half of my sweat-KICK class last week and everyone had positive things to say about it afterwards (even though I did get some serious glares while they were doing it šŸ˜‰ ) so I figured it was worth sharing. Plus, I am ALL about short, but effective butt kicking workouts these days and this workout fits the bill for both!

All you need is a set of dumbbells- easy enough, right? And, if you’re looking for a longer workout, by all means set your timer for 15 or 20 minutes.

12 Minute Count Down AMRAP Workout

I think everything should be pretty straight forward, but please don’t hesitate to reach out if you have questions.

I hope you have a great day- get sweaty!

Questions for you: Do you take advantage of the nice weather by taking your workouts outside? What’s on your workout agenda today?

Wednesday Workout: 3 Exercise AMRAP Circuits {w/a killer cardio blast!}

4 Comments

Confession: I really haven’t felt like blogging this week. I don’t know what it is, but Monday night I had time and legit just chose not to. Well, I technically I just chose to spend my time working on my Box FIIT certification, but still. I had decided to just not blog anymore this week, but then after the class I subbed last night I decided I really wanted to share the workout thatĀ I taught with you guys, so here I am!

If you’ve been following B2B for a while, I’m sure you’re well aware that I love AMRAP (As many rounds as possible) workouts. I love them because you know how long you have to work which means you can push yourself however much you want. When teaching, I especially love this format because it allows for all levels in the class to work at THEIR level. There are some who are really advanced and love pushing themselves and then there are some who might be easing back into workouts or tired or sore and may not want to push themselves quite so hard. By giving my members the set exercises per circuit, they areĀ able to go at their own pace and we still all finish at the same time. Win-win, if you ask me!

For this workout, the AMRAP circuits are 6 minutes long and there are 3 exercises per circuit: a lower body focused exercise, upper body focused and core focused. Between circuits we did a lovely little cardio blast šŸ˜‰ If you’re running short on time you can pick just a few of these or skip the cardio or just do a few rounds of the cardio.

3 exercise AMRAP circuits

For everything that has a right or left, do the 10 reps on each sideĀ (or 20 reps for the cardio). Here are some explanations/clarifications:

  • Squat->lunge->squat- Stand with your feet a little wider than hips width (either with a barbell on your back or weights in your hands or holding a KB) and do one squat, then step the right foot back into a lunge and come back to center and do another squat. Repeat on the left and then right until you do 10 lunges on each leg.
  • SLDL= Single Leg Deadlift. Keep the standing leg knee soft as you hinge forward from the hips. Make sure you keep both hips facing the ground. If this is too hard you can do a standard deadlift.
  • Narrow squat & front raise- Stand with your feet hips width with light weights in each hand. As you sit back into your squat, with a neutral grip on the weights lift them up to shoulder level. By holding the weight out in front of you, it should allow you to get a little lower into your squat.
  • Plank w/shoulder taps- in a high plank, tap opposite hand to opposite shoulder, making sure to keep your hips flat and stable as you do so.

I think that should do it for exercises that might need a little explanation.

Let me know if you try this!