Tag: AMRAP

Wednesday Workout: 15 Minute Blast # 2 {Lower, Upper & Cardio}

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Remember how I shared a quickie workout a few weeks ago that was actually one part of a workout I did {seemingly} months ago? Today I’m back with part two of that workout- same format (AMRAP 15 minutes & progression style with cardio at the end), different exercises,  but just as much fun 😉

The exercises in this workout focus on hinging and pulling rather than squatting and pressing like the first one did. I will also warn you that the cardio combo as the last 3 moves in the circuit are killer for the upper body!

15 Minute Blast #2

I think everything here is pretty self-explanatory: SLDL= single leg deadlift (you’ll do 10 on each leg), deadlift->= do 1 standard deadlift (both legs not single leg) and in the hinged position perform a double arm row and then come back up to standing position. If you need more clarification, please don’t hesitate to let me know 🙂

And with that, I’m out! I hope you all have a great rest of your week- I hope to check back in with you soon 🙂

 

Wednesday Workout: 15 Minute Blast (lower, upper & cardio)

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Remember how last week I was talking about how I couldn’t find a workout that I had put on a small piece of paper? Well, as I grabbed and opened a book the other day, guess what fell out? The workout! I started to laugh, explaining to RM what I had explained to you and, as I mentioned, he goes “those papers laying around every where drive me crazy, no wonder why you lost it!” and went on to suggest that I get a notebook to keep everything together (I know him so well!). And while he has a point- I should get more organized with my workout notes- today let’s focus on the workout.

I’ll be honest- what I’m sharing with you today is only one PART of the workout I did, but it just seems as though the shorter workouts with fewer exercises in them tend to be a bigger hit on the blog so that’s the reason for cutting it down. I also changed it to a 15 minute AMRAP (as many rounds as possible) so that you would be encouraged to really push yourself for the 15 minutes. I don’t know about you, but when I know I only have X amount of time to do my workout, I push myself a lot harder!

There’s nothing fancy about this workout, but I love the progression from squat to press to a squat and press because it really gets the heart rate up… oh, and it creates a great muscle burn 😉 The cardio ladder at the end is a good way to finish out the circuit. Considering that this is a pretty high cardio circuit, please make sure you listen to your body and rest as necessary.

15 Minute Blast

Let me know if you try this! I’ll warn you- it starts out seemingly innocent, but after a few rounds you might need to take more and more breaks!

Questions for you: What kind of workout have you been loving lately? What is something you do that annoys your significant other or roommate?

Wednesday Workout: 20 Minute Hotel Room AMRAP Workout

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Wait, what?! Is this really a true “Wednesday Workout” post? I just scrolled through my posts and realized that I haven’t posted a workout for you in over a MONTH, so for those of you who come here only for those- I’m sorry! I hope you read this post which explained why I haven’t been sharing workouts on here as frequently as I used to.

I wanted to share this workout with you today because with summer basically here, it likely means lots of travel/vacations are popping up, which could result in having less time to get to your normal gym time. This workout is perfect for those times where you’re traveling and/or just away from your normal gym because it can be done anywhere: in a hotel room, in a house, on the beach, at a park- you get the idea! Quickie body weight workouts are a great way to get in a sweat without hindering your plans or taking away time from something more fun.

I don’t know if it was because I was tired from traveling, stressed from work or just because this was a tough workout, but I was really huffing and puffing throughout the whole thing. I was originally on a pace to finish 8 rounds but only finished 6 rounds and then the squats on the 7th round. By the end I was drenched and felt sufficiently worked!

20 Minute AMRAP Hotel Room Workout

A hyperlapse snapshot of the workout can be found here:

Let me know if you try this!

Questions for you: Do you have a lot of travel plans this summer?

Wednesday Workout: Cardio EMOM & Upper Body AMRAP (35 min workout)

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Good morning! I wasn’t sure if I’d have a post for you today, but considering I enjoyed the workout I planned and did yesterday morning before work, I thought it was only fair to share with you 😉

If you’ve been following B2B for a while, you’ll probably agree that I don’t really workout in the morning very often. It’s not that I don’t like to workout in the morning, because even though my energy level isn’t nearly as high as it is after work, I absolutely love starting the day with a workout and I also love not having a workout looming over my head throughout the work day. But, seeings how I have to leave for work by 6:45am, it just makes getting up and working out at an hour of the day where I’d much rather be sleeping. That, and I tend to have teaching or workout plans after work so it’s not really necessary.  It’s all good, though- I do them when I can and on the days where I can’t workout after work I go during lunch, NBD.

Since I knew I had meetings all day on Tuesday and I had something after work, I knew my only option for getting a workout in was to do it before work. I decided to go in just a little late, which made my morning wake-up call not quite so early. To help speed things along in the morning, I created my workout the night before. On top of saving time, this also gets me excited and mentally prepared to get up early to workout. Laying my workout clothes and shoes also helps! I was up at 5:45am and dressed and working out by 5:59am and done by 6:35- not too bad!

Here is the outline of the workout- I will list out the details below:

Cardio EMOM & Upper Body AMRAP

What I liked about this workout was the format. I started off with a quickie warm up (4 mins, to be exact) and then jumped right in to the cardio EMOM (Every Minute On the Minute) portion, which was burpees and mountain climbers. What this means is that I gave myself 1 minute to complete 15 burpees. However much time was left in the minute after I completed the 15 burpees was used for active rest- side bends/dips, in my case. Once that minute was up, I performed 30 mountain climbers (each leg) and again, the remaining time in the minute was spent doing side bends/dips before jumping back into burpees. This 8 minute EMOM set had me doing 4 rounds of 15 burpees and 4 rounds of 30 mountain climbers. I was successfully sweaty by the end of this.

My next set was an 8 minute AMRAP (As Many Rounds As Possible) upper body workout. My workout the night before had been legs so I knew I didn’t want to do much with them the following morning. I ended up completing 5 rounds of the upper body circuit and was really proud of myself for completing the push-ups on my toes for all of the rounds! Also, as a heads up I used a band for the seated rows and dumbbells for the other exercises.

Once that was done, I did a 4 minute EMOM of burpees and mountain climbers and then a 4 minute EMOM of 15 banded leg-lowers (do a regular leg lower, just add in the band around your feet as you would for the seated row. Extend the feet over your hips and hold the handles with your hands and keep tension on the band as you lower and lift the legs) and 8 get up, sit ups.  For my fellow BoxFIIT certification people, you know what this is. For the purposes of creating an easier to understand workout, I put regular sit-ups in the graphic.

Quick stretch and I was done-zo. It wasn’t the HARDEST workout I’ve done, but it kept my heart rate up and was exactly what I wanted/needed yesterday. As long as you have a pair of dumbbells and a band, this workout can easily be done at home! let me know if you try it 🙂

Questions for you: Do you prefer to workout in the morning, during your lunch break or after work?

Wednesday Workout: 12 Minute Count Down AMRAP Workout

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Good morning! As much as I think 70* weather in early March is totally wack, I am pretty excited to hopefully run outside today!

If you’re planning on working out inside today, though, maybe you’ll want to give this a try. I had my fitties do this for the second half of my sweat-KICK class last week and everyone had positive things to say about it afterwards (even though I did get some serious glares while they were doing it 😉 ) so I figured it was worth sharing. Plus, I am ALL about short, but effective butt kicking workouts these days and this workout fits the bill for both!

All you need is a set of dumbbells- easy enough, right? And, if you’re looking for a longer workout, by all means set your timer for 15 or 20 minutes.

12 Minute Count Down AMRAP Workout

I think everything should be pretty straight forward, but please don’t hesitate to reach out if you have questions.

I hope you have a great day- get sweaty!

Questions for you: Do you take advantage of the nice weather by taking your workouts outside? What’s on your workout agenda today?