Wednesday Workout: Quickie Upper Body Finisher

I’m a fair weather runner. I don’t put myself through running in the rain, snow, cold weather or super hot weather. I guess you could say I’m a running diva- #sorrynotsorry. As I am not running many races requiring strict training at this point in my life, this works for me. In fact, I’ve realized that I enjoy running much more when I do it because I want to, not because I have to.

That said, the weather lately has been making me CRAVE running outside. Not only does it feel good to get outside for my workout, it also serves as a way to get a little bit of a tan 😉 Last week I ran a 5K and got some color- all during my lunch break. Win-Win! On top of that, I had enough time left over to do a little arm workout to round out my workout for the day.

All you need for this workout is a set of medium (or light) dumbbells and a resistance band. I also did this outside, but that’s optional 😉 Three- Four rounds and your arms will feel like they got their workout in, too!

I uploaded this demo video to help you see what the moves look like, as some of them are not commonly used on the blog. This is a great supplemental/finisher workout if you’re looking for a little extra, or it could certainly be done on its own if you’re looking for a strictly upper body-based workout.

As always, I love when I see that you’re trying these, so be sure to tag me @Burpeestobubbly

Questions for you: Do you run in any weather or are you a fair weather runner like I am? Do you like to workout outside?

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

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!

20-minute-amrap-bodyweight-vacation-workout

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: Jump Rope Tabata & Full Body Circuits

As part of the BoxFIIT Certification I’m doing, I have to film myself doing all sorts of exercises to validate that I can, in fact, do them (and teach them). Most of the exercises- a combination of boxing moves and strength exercises- pose me little to no trouble because I do them all the time. Goblet squats? Easy. Lunges? Piece of cake. Jabs? Got it. However, over the weekend I had to film myself jumping rope, which is a little more outside of my comfort zone. I don’t feel good at jumping rope and get frustrated because I end up whipping myself with the rope so much.

After filming myself, though, I realized my issue: I don’t practice this enough so it’s no wonder why I struggle with it. We tend to skip things we aren’t good at, right? Which is exactly what I do when it comes to jump roping. But! I’m changing that. I vowed to practice jump roping more frequently to help me get more comfortable with the action of jumping over the rope. Which is precisely where this workout came from! And, I have to say that later in the day RM commented on how I looked like a good jump roper- I smiled and said “thanks! It’s something I’m working on” 😉

Jump Rope Tabata & Full Body Circuits

You’ll want to perform the reps on each leg or arm. If you have any questions on the moves, let me know. A great resource for the Pallof Press and the Waiter/Overhead Carry is my girl Stephanie’s post, which you can check out here: Train Your Core.

I hope you check this out and enjoy it. I loved it, but it could’ve been because I was outside on my patio in the beautiful, warm sunshine-y weather AND I was rocking out to Spotify, which I just recently downloaded. So far, I’m obsessed 🙂

Questions for you: What exercises do you avoid because they’re hard or you don’t feel good at them? 

 

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

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?