Category: Workout

Wednesday Workout: 16 Minute Bodyweight & Resistance Band AMRAP Workout

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Good morning! It’s been a hot minute since I’ve a. blogged or b. shared a workout with you. But today, I’m here to do both- I’m such an over-achiever!

Before I get to that, though, as one of Boston Children’s #CorporateCupCoaches, I wanted to quickly share a little bit about an event in the city on Thursday. Boston Children’s Hospital is inviting 74 Boston corporations to participate in a field day. The nature of the day is all about helping kids! Each team is fundraising to support the amazing work of Boston Children’s Hospital. With over $550,000 raised to date, you can support the cause by clicking this link. #BCHWintheCup

As the summer days/weeks/months tend to be busier than other times in the year, I find myself doing many more quickie workouts, many of which do not require going to the gym. I don’t know if it’s because I work in an office all day, but unless I’m teaching at gym, I just can’t bring myself to actually GO to the gym for a workout when it’s a beautiful day outside. I’d much rather be doing something outside: biking, running, walking, or simply taking my workout outside.

Case in point: on Monday, I didn’t have time to get to the gym during lunch, but I knew I would have time to squeeze in a quickie workout before teaching my 6pm Seaport Sweat class so I packed my resistance band, found space and got to work.

I did a 4 minute warm up, 16 minute circuit and then when I realized I had some more time, I threw in a 4 minute upper body AMRAP. Done and Done in less than 25 minutes, also while working on my tan and getting fresh air 😉

Here are links to some of the exercises:

And your bonus upper body 4 minute AMRAP is here:

  • Biceps curls x10
  • Shoulder press x10
  • Bent over row x10
  • Triceps OH extension x10

Repeat the above exercises as many times in 4 minutes!

The beauty of workouts like this is that they don’t take long to complete, so it isn’t a big commitment, which can be a make or break in terms of whether or not you get a workout in. I also love that it’s so portable- who doesn’t have room in their gym bag for a simple resistance band?!

I hope you try this! If you do, let me know by tagging me on Social Media!

Questions for you: How have your workouts changed (if at all) since the summer months have been here?

Wednesday Workout: Jump Rope & Bodyweight Workout

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Hey there! I know everyone is saying this, but I am really ready for some sunshine in my life. The past handful of days have been so yucky – cold & rainy & dark. GIVE ME SPRING!!!

This workout was a result of my refusal to go to the gym when it was finally nice last Thursday. I had all intentions of going and doing an upper body workout with weights, but I knew my body needed a healthy dose of Vitamin D more than it needed the weights 😉 Luckily, I always carry a jump rope in my gym bag so I was able to incorporate it into this bodyweight workout. And yes, I’m still calling it a bodyweight workout because I’m not lifting or moving anything than my bodyweight. If you don’t have a jump rope, just make pretend- regardless, it still It doesn’t require weights of any sort so it’s still something you can easily do anywhere.

The way this workout works is you’ll start every pyramid set with 100 jump ropes (can be done without a jump rope if you don’t have one). From there, you’ll do 10 reps of a lower body exercise, 8 reps of an upper body exercises & 5 reps of a cardio exercise. Then you’ll start with that cardio exercise again (with a short break in between), go up to the 8 reps of upper body and 10 of lower body and then finish with 100 jumps. Sounds confusing, but hopefully my diagram below will help!

This workout is great because it’s simple in terms of what the exercises are – no brain work, just physical work. SLDL= single leg deadlift, which you’ll do on the right and left.

If you’re traveling this summer, consider taking this workout with you – it’s perfect when you want a quickie, no gym required workout.

Happy Wednesday!

Questions for you: Do you carry any pieces of workout equipment with you in your gym bag?

Wednesday Workout: Vegas Workout #2

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If you’ve been following B2B for a while, you know that I love working out on vacation. I don’t workout because I feel like I have to, but more because it’s something I enjoy and it’s something that makes me feel good. Plus, it gives me energy for the day, especially if we may have had one too many cocktails the night before 😉 Going on vacation generally means you’re out of your routine a bit, whether that’s because of the food you’re eating, how you’re sleeping, what you have planned, etc., so for me, I like keeping a bit of consistency by trying to workout when I can since that’s something that’s so ingrained in my daily life when I’m not traveling.

I’ve said it before and I’ll say it again- just because I workout on vacation doesn’t mean the intensity or duration is anything like it is when I’m back home, because vacation is a time to relax and get off schedule a bit. What it means is that I try to move how I can, when I can. It may mean a quickie 10 minute burst of something in the hotel room (if I don’t bring sneakers), it may mean a 2-3 mile jog, it may mean going to the hotel gym if it’s nice. In the case of the Wynn, the gym was SO nice that both RM and I went. But, we went under one condition: the workout couldn’t be more than 25 minutes. DONE! No problem there!

Since we had already walked over 10K steps by the time we made it to the gym, I decided that was enough steady-state cardio for me and therefore opted for a quickie 20 minute HIIT workout. I generally try and keep it to 5 or 6 exercises so I can really focus on power, speed & form (and “feel the burn”), which is not really as attainable when you include any more exercises than that in a short 20 minute timeframe (in my opinion). That said, I figured out what I wanted to do, got the necessary equipment and got to work. The gym was crowded so I found a small spot and made due with that!

 

And before I knew it, we were changed, sitting poolside, sipping the most delicious (albeit highly expensive) margaritas & soaking up the sun. Getting in movement doesn’t have to be hard. The act of working out doesn’t have to be hard (the workouts can be, though!!). Making the decision to do something good for yourself doesn’t have to be hard. It doesn’t have to be an all or nothing thing. Could we have gone on vacation, not worked out or walked a lot, not chosen some healthier, veggie-filled meals & lighter drinks and gorged ourselves on all the indulgences that Vegas has to offer? Sure. But at the end of the day, living like that doesn’t make me feel good so I don’t see the point in doing it.

In case you missed the first workout in Vegas, you can find that here.

Question for you: What are your “go to” exercises when you’re short on time? 

 

Workouts I’m Loving {and all less than 45 minutes!}

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Happy Monday! Did you guys have a good weekend? RM and I did- we had a datenight, did lots of biking and ended Sunday night with some meal prep & relaxing- can’t go wrong with any of that!

Today, I wanted to share a little glimpse into the workouts I’ve been doing lately. I, like most (I assume), tend to go through phases with my workouts; sometimes I’m all about running, sometimes I’m all about lifting heavy, sometimes I just want to do a quickie workout, etc. While I like to keep some sort of consistency when it comes to my workouts (it helps me track progress and see fitness gains), I try to listen to my body and do the types of workouts that I’m craving as I crave them. Otherwise, I will end up dreading and not enjoying my workout which is a recipe for disaster!

That said, here’s what I’ve been finding myself doing lately:

  • Boxing- As an EBF instructor, I try to get to at least one boxing class a week. Partly to learn from other instructors in terms of combinations, format, music, etc. (I think it’s so important for instructors to go to other people’s classes to help them grow & learn more), but partly because it’s a great – and fun- workout! It also helps me get to know the members and other instructors better, which is especially important at a place like EBF since it’s hugely community oriented.

  • Spinning- Lately, running has been bothering my hip 😦 so I’ve been doing more spinning. Without fail, even a quickie spin sesh will get me sweating and feeling pumped up. It’s especially more fun with my new TIEM Athletic shoes!

  • Biking– Spinning is fun, but riding a real bike outside is more fun! I’ve been enjoying the nicer weather as it’s allowed me to ride my bike to the gym to teach (gets me there faster than driving!). RM and I have also been doing a lot of biking which is a great way to spend time with each other and be outside!

  • Quickie HIIT workouts- Unless I’m teaching an hour long class (which I rarely do these days), I don’t want to be a the gym for a long time which means I fully embrace quickie 20-30 minute workouts. Some are more intense than others, but none last longer than 30 minutes. I’ve been going to the gym at lunch as much as possible which is another reason why I can’t spend a long time working out. The best part? My body has been responding so much better to these shorter workouts! I feel quick & strong and I’m looking more buff!

  • Upper body workouts- I want big, beautifully strong shoulders so I’ve been putting more focus on upper body/shoulder focused workouts. Only a few weeks/month into this slight shift and I feel like I’m already seeing changes, which just goes to show that you don’t have to spend hours in the gym a day in order to see or feel changes. You just have to make sure what you’re doing is the best use of your time and going to effectively challenge you.

(also- loved Lauren’s Fit in 15 mini workout series- so great to get quickie, but effective, workouts in!)

  • Outdoor workouts- With the warmer weather *mostly* here, it makes me want to get outside as much as possible. Last week, I brought a resistance band and jump rope to work and went outside during my lunch to get a quickie workout in.

There you have it! Per usual, I try to keep a good balance of cardio, strength, HIIT, etc. in my workout schedule so that I’m not overworking any one thing. I’d like to add more yoga into my schedule, but I’ve been teaching so much lately that I haven’t wanted to take an hour-hour and a half to get to a class when I’m not teaching. In the next few weeks, my schedule should lighten up a bit so I will absolutely get to yoga!

I’d love to hear from you- what workouts are you loving right now? Have you been working out outside? Do you find yourself more or less motivated to workout when the weather gets nice?

Wednesday Workout: Vegas Workout #1: 22 Minute AMRAP Full Body Blast

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Happy Wednesday, friends! How about this weather, right?! Or as RM would say…

I took advantage of it by going for a run yesterday and today I hope to go for a bike ride when I get home from work since we took our bikes out and tuned them up yesterday.

Unfortunately, today’s workout isn’t really an “outdoor” workout, although with a set of dumbbells and a mat you certainly COULD do this outside- in fact, I encourage it! I will often do this- it’s a way to be outside and get some Vitamin D while also getting your workout in. Win- win!

This is a “simple” workout in that it’s very straight forward and doesn’t involve any complicated or fancy moves. Personally, these are the types of workouts I love to do when I’m short on time or when I’m traveling since I know they are effective. “Tried & true” exercises are called that for a reason- they work- over and over again. Plus, they don’t include any unnecessary “fluff” aspects of the exercise (which, in my opinion, is only added so you can look fancy on Instagram… ). I also love them because they allow for you to use your mental and physical strength busting out the exercises, rather than trying to figure out how the heck to execute it. That said, grab a heavy-ish weight and get to work focusing on form (always), but also on speed. Try and minimize the amount of rests throughout each round and instead try to save the rest for between rounds if you need it. This will help make it more of a cardio workout, too!

You’ll set the timer for 22 minutes and complete as many rounds as possible of the exercises below in that amount of time.

I think all of the moves should be fairly common and shouldn’t require a full-blow explanation, but if you have any questions, of course don’t hesitate to ask me! Happy sweating!

Questions for you: Have you been able to get outside to enjoy the nice weather? What’s your outdoor exercise of choice?