Tag: AMRAP

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: 15 Minute AMRAP DB Blast

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Good morning! It’s been a while since I’ve blogged, huh? With RM’s birthday, Christmas, Florida and then NYE, I was more than ready for a break from anything other than those things. I have the intentions of recapping the wedding and our Florida mini vacation as well as reflect on 2016, but for now, a workout will have to do 😉

As you’ve probably seen on Instagram, right before Christmas I bought us a spin bike. The Handle-Bar spin studio was selling some of their older bikes for an incredible deal so I had to jump on it. RM was a bit reluctant at first, but now that it’s in our place and all cleaned up, he’s almost as excited as I am. It’s perfect because it doesn’t take up a lot of space, it can be moved around easily and it’s another thing that saves me from needing to go to the gym since I can get some cardio in without even having to leave the house 🙂

This workout started with about 20 minutes of spinning, using the first 6 songs on the song list below:

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Once that was over, I did the following 15 minute AMRAP using just a set of dumbbells:

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Few notes:

  • Man-maker- hold a weight on each hand and squat until the weights come to the ground. From there, jump back and do 1 push-up. A true man-maker means you’ll do a row on each arm, but I skipped that part so after the push-up I just jumped my feet back in to a low squat position, stood up and did an overhead press.
  • Bicep curl -> bend side arm raise- You’ll do the top part of a bicep curl, so start at a 90* arm bend and curl up to your shoulders. When you get back down to 90*, lift your elbows up so that the upper part of your arms are parallel to the ground and your forearms are parallel to each other. Bring them back down and start over.
  • Reverse lunge with OH weight- you’ll just hold a weight overhead while you do reverse lunges.

I gave myself 15 seconds between rounds because the 5 man-makers back to back left me compromising form so I took the 15 seconds to catch my breath and make sure my form was not compromised.

This was such a fun workout- and a perfect way to kick off my workouts of 2017!

Questions for you: What was your first workout of 2017? Do you have any at home cardio equipment? What’s your favorite workout song right now?

Wednesday Workout: Total Body DB 20 Minute AMRAP

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Good morning! Did you guys see my post from yesterday? Two workouts in one week- lucky you 😉 Today’s workout doesn’t require being outside AND it’s a much shorter time commitment, so if yesterday’s workout wasn’t for you, maybe today’s will be.

With all the teaching I’ve been doing lately, I’ve noticed that my own workouts have fallen a bit by the wayside. Granted, I’m still active and moving pretty much every day, but the consistency and intensity in my own training is just not there right now. Which is OK- I’ll get it back once my schedule slows down a bit.

Since my schedule is so crazy, I find myself having to squeeze my own workouts in, which just means they generally can’t be long. It’s all good, though- once I changed up my training to shorter, more intense HIIT style workouts I noticed my body changed and adapted really well to that style of training.

Today’s workout only takes 20 minutes (25 including a warm up/cool down), so it’s perfect if you’re short on time… something we can probably all relate to as we get into the holiday months, right?! All you need is a set of dumbbells or you can use a kettlebell and you’ll work through the exercises as quickly as possible while still maintaining good form. Rest as needed, but try to rest at the end of each round rather than between exercises.

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Quick note on the exercises: For the squat-> lunge combo, you’ll do a lunge on each leg and then 1 squat- that’s 1 rep. Push-ups can be done on your knees, toes or elevated surface. If jumping isn’t good- just do regular squats. If you don’t have weights, simply change the bent over rows to a prone pull or superman pull.

I hope you’ll try this!

Questions for you: Do you have a busy holiday season coming up? How do you prioritize movement when you’re busy?

Wednesday Workout: Italy Workout Series {Part 2: 20 Min. Bodyweight AMRAP}

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Good morning! If you remember, last week I introduced part 1 of my Italy Workout Series with a quickie countdown style workout. Today, I’m sharing another quickie workout that I did outside at one of the hotels we stayed at. Our hotel room wasn’t big enough to workout in (plus RM was still sleeping!) and we didn’t have a terrace or balcony so I needed to find a new space. Luckily it was early enough that there were not other guests out and about yet!

While broad jumps by nature require a bit of space, if you don’t have space and want to workout in your hotel room or apartment living room, you can replace the broad jumps with just regular squat jumps. Easy enough!

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Quite notes: for the broad jumps, do 10 out and 10 back and for the plank with knee to chest, do 10 on each side.

This workout left me SO SORE for a few days. My quads were literally screaming at me- broad jumps are no joke, especially if you land in a low squat and really push yourself in the jump part. Combine that with walking lots of hills and stairs and it’s no wonder why I didn’t recover as quickly as I normally do!

But I still thought that this was a really fun, effective, sweaty 20 minute way to start the day- I hope you try it!

Questions for you: What exercise always leaves you sore?

Wednesday Workout: 15 Minute Blast #3 {Last one of the 3 part series}

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I’m back with the 3rd and final part of my 15 minute AMRAP blast series! If anyone else is running tight on time these days, then these workouts are perfect for you. They are quick & dirty, as I like to say. They cover multiple muscle group, require minimal equipment and are over in a flash. A win-win-win combination if you ask me!

In this workout we’re working the legs/glutes with lunges and the upper body with biceps curls. I’m not one to usually focus on specifically working the smaller muscle groups, but once and a while I think it’s a nice addition to my workouts. That, and I think the lunge & bicep combination is a good one 😉

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For everything that has a “right and left” component (lunges, jumping lunges, butt kicks), perform the number of reps on each side.

Let me know if you have any questions!

Questions for you: What’s your favorite “combo” exercise?