Wednesday Workout: 5 Exercise 20 Minute Bodyweight AMRAP

Hey there! Two times blogging last week and this week – I’m on a roll! 😉 In all seriousness, I do WANT to blog more regularly about things with substance, but, as I’m sure a lot of you can relate to, it’s been a busy one and rather than taking the time to blog about it, I’d rather live it.

Another thing I’d rather do this summer? Workout outside! I’ve only gone to the gym during my lunch break when I’m at the office since I can jog there in 2 minutes and be in and out in 30. However, last week it was a beautiful day (and I was still sore from the race) so I opted to take my workout outside. I always have my resistance band and jump rope with me so I took those and created this 20 minute workout… and a 5 minute finisher!

I liked this workout because it worked a little bit of everything: lower body, upper body, core and cardio. And I was done in 25 minutes – can’t beat that!

The way it works is you’ll do the first 5 exercise circuit as a 20 minute AMRAP (as many rounds as possible), and then you’ll do the 2 exercise circuit as your 5 minute finisher. If you do it outside, you can work on your tan, too 😉

 

5 Exercise 20 Minute AMRAP

Couple of notes:

  • Pendulum lunges: with these, a lunge forward and backwards on the same leg is 1 rep. Make sure that when you step forward, your front knee doesn’t go past your toes and when you step back, that your back knee is right under your hips.
  • Push-up with shoulder tap- make sure to keep your hips nice and quiet, ie: no rotating or lifting as you lift your hands. you can do the push-ups on your knees if that feels better.
  • If you don’t have a resistance band for the seated rows, you can do a superman pull by lying on your stomach, lifting your chest and legs off the ground and pulling your elbows behind you.
  • If you don’t have a jump rope, you can use an imaginary one!

I think that should do it, but if you have any questions, feel free to reach out to me! This is a great, quickie workout to do while on the road, vacation or if you’re short on time – Enjoy!

Questions for you: What have you let slide from your normal routine this summer?

Wednesday Workout: 22 Minute Hotel Room Workout

Good morning! I am on a blogging ROLL this week! Go me! 😉 Continuing with the theme of short, bodyweight, take anywhere workouts, today’s workout was a result of my recent work trip to Atlanta. Although it was a work trip, I was able to make it somewhat personal, too, by getting to visit with my sister-in-law and her husband since they live across the street from our hotel (and my SIL’s husband manages a restaurant that we got to check out!) and by getting to hang out with my sister since she was in ATL for work, too!

We stayed at the Loews in Midtown which was a BEAUTIFUL hotel. The lobby and lobby bar were modern & chique, yet also inviting. The rooms were spacious with luxurious bathrooms and the gym! Oh, emm, gee. it was HUGE and had everything you could want or need, plus there was an Exhale Spa associated with the hotel so that just made it even more amazing.

But, back to the workout. As amazing as the gym was at the hotel, I never made it in for a workout. Womp, womp. I got there on Wednesday and after an early flight and full day on site, I chose getting unpacked and having a drink over a workout. On Thursday, I knew I wouldn’t want to workout after a day on site so I got up and squeezed in a quickie workout before the day. Sure, I could’ve gone to the gym, but that process would’ve added a good 20 minutes to the workout, which wasn’t something I was interested in doing at that hour. Hotel room workout for the win!

I created a bodyweight cardio aspect and then added in some bodyweight exercise circuits. It looked like this:

  • cardio blast
  • circuit 1 x3 rounds
  • cardio blast
  • circuit 2 x3 rounds
  • cardio blast
  • circuit 3 x3 rounds
  • cardio blast

I was done in about 22 minutes, including a 2 minute warm up – not too bad!

While I always love quickie workouts, they come in especially handy while traveling because that is a time when I really don’t want to have to spend unnecessary amounts of time in a gym – I’d much rather be out and about exploring!

I hope you try this on the rest of your summer travels – be sure to let me know if you do!

Questions for you: Have you done a lot of traveling this summer?

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? 

 

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: 20 Minute Bodyweight Tabata Workout

Happy hump day, friends! As I mentioned on Monday, I did a quickie bodyweight tabata workout on Sunday morning that I wanted to share with you. I knew I didn’t have a lot of time- and didn’t want to wake up extra early to give me extra time- so I opted for a tabata workout since those tend to give me the biggest bang for my buck. No matter what I choose for exercises, I tend to be sore following a tabata workout, which was definitely the case when I woke up on Monday morning!

If you’re not familiar, tabata workouts are 8 rounds of 20 seconds on (working super hard!) followed by 10 seconds of rest, totaling 4 minutes all together. Traditional tabata workouts are generally just ONE exercise to be repeated for all 8 rounds, but I opted to do 2 exercises per tabata, so that each was done 4 times.  So, rather than a traditional tabata workout, it was more of a tabata theme workout.

You’ll notice that each tabata set has 1 bodyweight exercise followed by a complementary cardio exercise- gotta love that extra burn 😉

20 Minute Bodyweight Tabata Workout

I think everything here is fairly straight forward- sometimes going back to the basics can be the best workouts. While I love spicing things up with “fancy” moves, it can also be nice to stick with tried and true exercises that don’t require as much brain work, haha. If you’re feeling good and want to use weights when you perform the exercises- feel free! Likewise, if you’re not feeling up to the cardio, you can modify or continue with the bodyweight exercise for all 8 rounds. Per usual, the workout can be adapted to fit whatever your need is on the day you decide to do it.

Questions for you: What workout format always leaves you sore? Do you like basic, tied and true exercises or do you like to get fancy and make up new combos?