Category: Wednesday Workout

Wednesday Workout: 5 Exercise Countdown Workout

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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:

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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

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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

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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!

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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

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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? 

 

Wednesday Workout: Spin Bootcamp

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Hi there! As most of you know by now, I was able to purchase a used bike from The Handlebar indoor cycling studio back in December. While I am not a regular spinner, I do enjoy it and it is something I want to get more into as I get more practice, which is exactly why I bought the bike. That, and the fact that it was an incredible deal and the perfect piece of cardio equipment for our apartment. It seriously makes working out at home SO much easier!!

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This workout was one that I did quickly on a Sunday- a day I don’t normally workout, but I was feeling energetic so I took advantage of that and busted out this workout. It can be any length you want, although the songs you choose & how many you choose to use will ultimately determine how long the workout is. The format of the workout is fun because you’re switching things up by song, so mentally you know you just have to get through the song before you can switch to something else. I think this is why it flew by for me- I kept having good songs pop on my playlist which kept me going!

Here are a few screenshots of what’s currently on my most recently downloaded songs- you’ll notice some older songs, which are always fun in my BAGSxBEATS classes!

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But, feel free to use whatever is on your playlist that gets you going! Here’s the outline of what I did:

spin-bootcamp

As you can see, you can alternate this pattern of on the bike/off the bike for as long as your workout time allows. In terms of your time off the bike, I would do about 16 reps per exercise and repeat until the song ended, but if you would rather go by time you could do that as well. There is obviously tons of room to play with this workout, so if you try it I want to know what you did differently or the same! I promise you won’t be bored with this 🙂

Questions for you: Are you motivated by music during your workouts?