Category: Wednesday Workout

Wednesday Workout: 2 Part (or partner) Stations Workout

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Good morning! These days I don’t tend to share workouts that I’ve taught, mostly because I teach a Burn class with a standard format that isn’t supposed to change week to week so that would get pretty boring 😉 A few months ago, I subbed for Athena’s 6am Total Body class and I was reminded of how fun it is to create different workouts and formats every week. There are so many options between how you want to set up the class, what equipment you want to use, etc. Totally loved it!

I wanted to share this workout with you because there are two ways you can complete it: solo or with a partner. I had the class partner up so that each partner did both moves at each station, but you could certainly do it on your own if you didn’t have a partner or workout buddy handy. You’ll be at each station for two minutes- 1 minute per move. Halfway through the circuit and at the end of the circuit you’ll complete a lovely little cardio blast- doesn’t get much better than that!

2 part or partner stations workout

Here are some explanations and/or demos of the exercises:

  1. TRX Row/Burpees– For the rows, you can make them easier by putting your feet closer to your body so that you’re at less of an angle. To make it harder, walk your feet out further away from you. Engage your core and pull your elbows back and squeeze your shoulder blades together. Remember to keep your shoulders pulled down away from your ears. Check out this video for a TRX row demo. For the burpees- you can either jump your feet back, walk them back, drop your chest to the ground, do a pushup… whatever version of the burpee you want to do- rock it!
  2. KB Goblet Squat/Jump squats- Here’s a video for Goblet Squats. For the jump squats, you can either go for depth and make sure to touch your hands to the ground each time or you can go for speed and do rapid fire baby jumps.
  3. Squat hold/Battle ropes- If you have a partner, one partner will get into a squat hold while holding the rope, acting as the anchor. Make sure to brace your core and position because it gets challenging to hold this as your partner does the ropes. Check out this video where I demo the battle ropes. If you don’t have a partner hopefully you have access to the standard rope setup!
  4. Dynamax ball Russian twists/cross body mountain climbers-With a Dynamax ball you’ll perform the standard Russian twist exercise (in a seated position, with your feet either in the air and bent at 90* or on the ground and moving a weight/ball from one side of your body to the next). For the mountain climbers, instead of bringing your knees straight forward to your chest, you’ll bring your right knee to your left elbow and your left knee to your right elbow. Go as fast or slow as you want/need.
  5. Forward lunge & twist/jumping lunges– As you step forward into a lunge on your right leg, lift your arms and extend a weight out in front of you. In your low position of the lunge, twist through your core and move the weight over to the right over your right knee. Repeat on the left & alternate right & left for the 60 seconds. Jumping lunges should be pretty standard 😉
  6. Push-up w/frogger stamp/in & out plank jumps- Perform a  push-up (either on your knees or toes) and then jump your feet up to the outsides of your hands and then back to your high plank/push-up position. If you’re doing the push-ups on your knees, just drop down to your knees after you jump back. For the in & out plank jumps you’ll start in a high plank position (shoulders, elbows & wrists in line, neutral spine, shoulders pulled on your back, core engaged) and jump your feet straight up to your hands (not to the outsides like the first exercise) and then jump back into a high plank and jump your feet out like you would for a plank jack. repeat.
  7. Stability ball pass/Skier jumps– For the first move, check out this video– make sure you’re keeping your core tight and your back flat against the ground. If this is too hard, ditch the ball and either keep your legs bent, lower them not so far or do one leg at a time. This video demos the ski jumps well.
  8. Side lunge w/center press/TRX Push-ups- For the side lunge/center press, you’re going to hold a weight in both hands at chest height. You’ll step out to the right and do a side lunge (sitting your butt way back, keeping your knee in line with your toes on the lunging leg and keeping the other leg straight) and then when you come through center, press the weight overhead. Repeat to the other side. TRX push-ups are almost the opposite of the rows discussed earlier, except instead of pulling your weight up towards the straps, you’ll be pushing your weight away from the straps as you extend. Again, the closer your feet are to you, the easier it is; stepping your feet back away from you & making your body more parallel to the ground will make it harder

I think that should do it! I hope you give this a shot- everyone seemed to like it and my sister said she was a little sore the next day!

Questions for you: Do you  like partner workouts? Do you like using TRX straps or battle ropes?

Wednesday Workout: Dynamax 25 Minute AMRAP Workout

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Hello! Happy Wednesday! I skipped out on posting a workout for you last Wednesday, but I’m so happy to be posting for you today because I think you’re really going to love this workout. When I saw Lauren post a workout focusing on Dynamax balls, it reignited my love for that piece of fitness equipment. Back in the day I taught a Dynamax Bootcamp at the Oak Square YMCA and it was one of my favorite classes!

The great thing about Dynamax balls is that they are super versatile- you can use them for cardio, strength, core, upper body, lower body… which is exactly what I did in the workout I’m sharing with you today. I used a 16lb ball for most of the workout but had to drop down to a 14lb one for a few exercises. By the time I finished the 25 minutes I felt like I had successfully worked my entire body- perfect for a quickie lunch break workout.

Dynamax Ball 25 Minute AMRAP Workout

It’s worth noting that I forgot to include an exercise when I was creating this graphic! 😦 After the slams I did reverse lunges while holding a ball overhead. Killer for the shoulders!

Descriptions/Videos

  • Squat & toss- Hold the ball at chest height and drop into a deep squat. As you’re coming back up to standing, toss the ball overhead. As you catch the ball, sink back into your deep squat.
  • Slams- In this video I’m not using a Dynamax ball, but you get the idea 😉 https://www.instagram.com/p/5H8B9HPWya/?taken-by=burpeestobubbly
  • Toe taps- place the ball on the ground and tap alternate tapping your right and left foot to the ball, trying to lift your knees as high as you can.
  • Plank w/side taps right & left- Come into a plank position with your hands on the Dynamax ball instead of the ground to help challenge your core a bit more.  From this plank position, step your right foot out to the side, left foot out to the side and then bring your right foot in and your left foot in so that you end up where you started. That’s one rep. Keep going for 15 more. Want to intensify it? Try doing it with a band around your ankles!
  • Chest press & lat pull in bridge position- check this video out for a demo of this: https://www.instagram.com/p/-CVEluvW7V/?taken-by=burpeestobubbly
  • Russian twists- coming to a seated position & leaning back enough to force your core to be engaged you’re going to hold the ball and twist from side to side with it. Your feet can be lifted for a more advanced version.

I think that should do it! I hope you try this- it’s a great quickie total body workout, which is perfect for this time of year since things tend to get busier and busier!

Questions for you: What’s your favorite Dynamax exercise? How are you going to fit your workouts in during this busy time of year?

Wednesday Workout: Thanksgiving Workouts & Events To Try/Checkout

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Good morning! I have a great Dynamax workout I want to share with you, but since Thanksgiving is just about a week away, today I want to provide you with some workouts and workout events happening in and around the Boston area in case you want to plan ahead and schedule your Tday workout. I love working out on Thanksgiving, not because I want to “earn my turkey” (although I used to have that mindset), but because I love my body and am thankful for all it can do for me. I feel my best when I eat well and move well, so it make sense that I’d want to do both of those on Thanksgiving 🙂

If you’re looking to do your own workout on Thanksgiving, I posted these workouts over the past couple of years:

*Turkey-Day 20 Minute AMRAP Workout

Turkey day 20 minute AMRAP workout
*The “I’m Thankful” Workout

I'm thankful workout

If you’re looking for classes or events to go to in the area, check these out:

  • The Handle Bar:
    75-Minute Endurance Ride, 8:30 am (At South Boston, Fenway and Harvard Square)- Ride with Rachel, Alexa or Allie at one of our three studios for a 75-minute ride and give thanks to your hard earned sweat. You can sign up on their Schedule Page
  • Recycle Studio has a bunch of classes between Wed-Sun- full list is here, but here are some that my friends teach:
    11/25- 6-7pm- “Pre stuff reboot buff ride” with Lindsay (hour long class!)
    11/26- 8-8:45am- “Reboot Bird Ride” with Alice, 10-11am with Lindsay
    11/27- 10:30-11:30 “Reboot Bird Ride” with Lindsay.
  • The Oak Square YMCA has a whole bunch of classes- if that’s not your gym, but you’re interested in trying one out, let me know 🙂
    Thursday, November 26
    8:30-10a Group Cycle with Kelly (60 minute option)
    8-9 Barre with Carolyn
    9-10a Zumba with Lindsay
    Friday, November 27
    8-9a Total Body with Athena
    9-10a Yoga with Ben
    9-10a Group Cycle with Emily
    10-11a Zumba with Michelle
  • Thanksgiving Day at 7:45am-8:45 for F.I.T. BootCamp at Glen Meadow Park, Lynnfield MA (weather pending!)
    ***ALL MONEY WILL BE DONATED TO MY BROTHERS TABLE, Lynn MA***
    For only $5 you can come workout, feel good and know that you’re helping others:) Bring water & towel or mat too, it gets messy! Please contact Dina (dmetrano@gmail.com) to register.

I know there are lots more, but here’s a brief roundup of some of them 🙂

Whether you decide to workout or not, I hope you make that decision as an entirely separate thing from food and your Thanksgiving Dinner. Exercising just to try and eliminate guilt as a result of a meal is not worth it. Exercise because you love it or because you know all the benefits it provides. Eat because you love it and because it tastes good and fuels you. Don’t mix the two.

For me, I’ll likely workout because I love to move and I love to start the day with a sweat. For the meal, I like to indulge on things I may not eat year-round (all the desserts, stuffing, mashed potatoes of all varietals, etc.), but I try to do it mindfully because I HATE being overly full and feeling sick from it! I’d rather eat enough to feel satisfied and then go back for more a few hours later 😉

Questions for you: Do you have a Thanksgiving workout planned? Any that you want to share with other readers?

Wednesday Workout: 3 Exercise Circuits

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Hi guys! How’s it going? Happy Wednesday 🙂 Between work and my own workout and teaching, Wednesdays are long days, so I’m always happy when I’m leading the cool down in my class because it means it’s all downhill and easy after that!

Before we get into the workout, I have a few wedding-related questions for you:

  1. Do you know of any photographers that you think I should look into? There are so many out there that are fantastic, but also super expensive. While we want good pictures, we are trying to be smart with our planning and vendor search so we are open to newer photographers who are looking to get more exposure. Any suggestions (new or seasoned photographers) are greatly appreciated!
  2. Band or DJ? I know bands are more expensive but I LOVE to dance and want people dancing all night and I feel like bands tend to get a better dance crowd going. Thoughts? Know of any good bands or DJ’s that are worth looking into?

thanks in advance!!

And now for the workout…. My schedule is finally allowing me to get back into more consistent training. Yesterday I even went into the scary part of the gym: the heavy weight lifting area with squat racks and benches and all of that stuff. Even though I know what I’m doing (for the most part), it’s still a bit intimidating to navigate my way around that area of the gym because it’s not a place I venture into very often. Once I figured out where everything was, I loved it- well, besides the nasty guys who think it’s OK to stare and check me out- what the heck is that all about?! It’s so disturbing and as much as I try to ignore it and avoid eye contact at all cost, part of me wants to say something.

Anywayyyyy. This workout was done in the area of the gym I AM super comfortable with: the UXF Zone area with the turf, battle ropes, KB’s, TRX, etc. I threw in some combo moves, singular moves and a little cardio. The battle rope/KB/weighted sit-up finisher was killer!

3 exercise circuits

Here’s a video demo of the first set: https://instagram.com/p/9wJSXJvWyB/?taken-by=burpeestobubbly

The next set goes like this: grab a set of weights and keep them by your side as your lower into a deep squat. As you rise, do a bicep curl and then press the weights up to an overhead press.

If you have other questions, please don’t hesitate to ask me or do a quick search on YouTube 🙂

Questions for you: What part of the gym intimidates you? How do you push through that feeling? Do you notice that guys are disgusting in the gym by the way they think it’s totally appropriate for them to check women out? 

Wednesday Workout: At Home Dumbbell Workout Circuit

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Happy, happy Wednesday, friends! I tend to use Mondays and Wednesdays as my running days, but since I ran a 5K on Sunday, I decided to break out my weights at home and do a dumbbell focused workout instead. I ran the 5K in about 23:30, which is much faster than I normally run, not to mention I ran another 1.25 miles to get home, so I felt like I needed to give them a little break from running. Oh, and it was COLD on Monday so not having to bundle up was another reason for keeping my workout inside 😉

Once I was warmed up and started with the workout, I could tell I was more tired than I thought, so I took my time and took breaks as I needed to. It can still be hard for me to tone things down when I have a certain plan in mind, but I am getting better at listening to my body and slowing down when it feels like that’s what I need. Baby steps!

Anyway, this workout was done with dumbbells, but could easily be made into a bodyweight workout by changing up a few of the exercises or simply omitting the weights.

At home dumbbell workout

  • DB Front Squats- grab two weights and place the butt of each one on each shoulder. Stand with your feet wide enough to allow you to get deep into the squat, just make sure your knees and toes are in line to prevent knee injuries.
  • Weighted jump squats- you can either hold a weight in each hand or drop one and only hold one.
  • Push-up with walk-ups- As you can see in this video, you can either do the pushups on your toes or knees, depending on how you’re feeling on the particular day you do the workout. This is one of my new favorite moves!
  • I held weights for the lunge & taps, but you certainly don’t need to! I did not hold weights for the lunge hops.
  • Check out this video for the weighted supine extension

I think that should cover most areas of potential confusion, but let me know if you need more clarification on anything 🙂

Questions for you: When you workout at home do you prefer using weights or doing bodyweight exercises?