Wednesday Workout: 5 Exercise Countdown Workout

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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5-exercise-countdown-workout

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

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?

What’s been up?

Good morning! Happy Tuesday! I don’t do many “Weekend Recaps” anymore, but considering the past weekend was a really good one filled with lots of different things, I thought I’d share with you 🙂

It had been a long week, so I was more than ready for a vino! We went to Buff’s (surprise, surprise) for dinner after and it was a great way to end the week

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Saturday I had the opportunity to sub TWO classes at EBF Seaport so I ended up getting Dana to sub my YMCA Kickboxing class (thank you!) so I could head to the Seaport. I subbed a BAGSXKICKS and BAGXBEATS and they were both SO fun! I was nervous about the Kicks class since I had never taught it, but I think between having enough BAGS experience and enough kickboxing experience I was able to teach a good class. I also finally got my haircut. My normal hairdresser was not working on Saturday so I had to go back to my old salon, but she did a good job so I was happy with it! After teachin and hair I went to lunch and got my nails done in Southie with my sister and a friend from work and then got home with enough time to relax and finished The Wonder, which was SOOO good- you need to read it if you haven’t! Saturday night, Roberto took me to SRV to celebrate my promotion and Valentine’s Day. This restaurant has been on my list for a while so I’m glad we finally got to try it. It’s a Venetian small plates type of restaurant and everything we tried was great, and I especially loved that they served Aperol Spritz- which is my favorite Italian drink!

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After church on Sunday, Roberto and I headed to the Boston Wine Expo since his friend was gracious enough to give us tickets to. He owns Tre Olive, which I’ve talked about a lot on here! We had a blast at the expo and it was so nice to catch up with the Tre Olive guys- if you are in need of a good foodie gift- check out their site. You can adopt an olive tree for them and they’ll receive tins of olive oil from that tree- it’s very cool! When we got home, I went for a quickie run because the weather was too nice to not get outside, and then I spent the rest of the night cleaning, cooking and watching Cinderella Man with RM.

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Yesterday morning, I headed to EBF #FIDI to take a class “Pre-Opening”  with George as a way to break in the new studio before opening day. It officially opens on Thursday and I couldn’t be more excited to be part of the fun! Catch me on Thursdays (starting this week!) at 6:20pm for BAGSXBEATS- sign up here!

https://www.facebook.com/EverybodyFightsFiDi/

After class, I went up to Maine after the EBF class and had a great time catching up with my parents. My mom and I went snow shoeing/X-Country skiing on the lake and then around the house before settling down in front of the fire to drink bubbly and hang out. Relaxing, again, is so under-rated 😉

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And here we are, another week! As far as teaching, I think I’m just teaching 2 BAGSXBEATS classes this week- tonight at GymIt in Watertown at 6:30pm and Thursday at FIDI at 6:20pm- come join for the fun!

Lastly, I am hosting another MoveWith class, but this time it’s going to be at the New Balance Flagship Store in Brighton, which I’m SO excited about! It’s on March 29th and DJ Sprino will be there and I’ll have after workout treats from Purity Organics and Larabar (and hopefully more) and everyone will get a 20% discount for shopping! You don’t want to miss this, so grab your friends and sign up here!

Wednesday Workout: 20 Minute Full Body DB AMRAP Workout

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!

20-minute-total-body-db-amrap

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

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?