Wednesday Workout: 16 Minute Bodyweight Progression Workout

Hey there! I hope you all had a great weekend! If you follow me on Instagram, you may have seen my stories (if not, please follow along – it’s fun!) where I shared a quickie workout that I did while I was on the Cape. As I mentioned in this post, I try to not to share my entire life through my stories because I feel as though it takes away from living in the moment and truly embracing the experience. That said, I do love sharing my workouts with you because it jives with what I’m trying to represent with B2B AND I like to show you how easy it is to squeeze in fitness or movement while traveling (or maybe even just with a busy schedule).

I wasn’t sure if I would workout on Friday, although I did dress in my workout clothes for the trip to the Cape early that morning just in case I decided to workout. After a half day of work and dropping RM off at the golf course, I found myself at the house alone and with extra time on my hands (a rarity!). After reading in the sun for a bit, I decided that I felt like working out. Sometimes all I need to feel motivated is a new environment to workout in. The back deck at the Cape House was perfect for the workout since it was spacious, in the shade and had a “step” that I could use (that being the built in benches).

IMG_0724

I brought my Bose speaker out and my resistance band (never travel without that or a jump rope!) and set up shop on the deck. 16 minutes later I was a sweaty, but smiling mess – it’s amazing what a little sweat can do for your mood (not that I was in a bad mood, but it made my good mood even better!).

The way it works is you’ll start with 8 reps of each exercise (except for the jumping jacks – start with 16 for those) for the first round. For the second round, you’ll add 2 reps, and then you’ll continue adding 2 reps to each round until your 16 ¬†minute time cap is up. I got through 5 rounds (I think?), so I ended at 16 reps for the exercises. Normally we work DOWN in reps, but this was a fun change because we are working UP in reps.

16 Minute Bodyweight Progression Workout

Here are some videos if you missed them on Insta:

As a finisher, I did a 4 minute AMRAP of 10 reps each: Russian twists, High plank w/knee to chest, High plank to down dog.

As always, let me know if you give this a try!

Questions for you: Do you travel with any workout equipment? What’s something that motivates you to workout?

Wednesday Workout: 15 Minute Bodyweight Cardio Blast

Short workouts have been my jam lately. With a busy work schedule, training a coworker during lunch, and teaching, finding time to get in a long workout for myself just hasn’t been in the cards. I’ve also been cutting back on running because my hip has been bothering me, although now I’m not sure it’s actually a result from running or something else (going to see a PT soon). That said, last Friday I was working from home and wanted to get in a quick workout at the end of the day before we went out to dinner. I didn’t have a lot of time and it was pouring out so I was forced to do another at-home workout. Luckily I love working out at home and have most of the basics necessary in order to get a decent workout in.

I was craving cardio because I was sore from strength workouts during the week, but I didn’t want to do steady state cardio in the form of riding my spin bike so I put together a quickie bodyweight cardio blast using some of my favorite heart-pumping exercises.

These are all fairly common moves that are on B2B, but since I did share them on my Insta story, I thought I’d upload to YouTube so you could watch if you wanted a refresher.

If you find yourself traveling this summer, or just short on time, consider knocking this workout out! It doesn’t take long, but you’ll find yourself sweaty and tired by the end!

Questions for you: What’s your favorite cardio exercise? What gives you the most bang for your buck?

Wednesday Workout: Jump Rope & Bodyweight Workout

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 ūüėČ 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: At-home 4 Round Bodyweight Circuit

Hello! Did you catch my recap of our Jackson Hole trip yesterday? It was a fun one to recap! One thing I didn’t talk about in that post was working out- weird, right? Although I did not put on a pair of sneakers once, I did do one quickie at-home bodyweight circuit that I wanted to share with you. It’s by no means the hardest workout here on B2B, but it was a nice little afternoon pick-me up on the day we did not ski. As for the days we skiied, I felt as though that was all I needed, especially when combined with the amount of walking we did as well. Skiing didn’t necessarily feel HARD to me (my legs were not burning or tired), but I knew my body was still working a lot so I decided to take it easy.

Not “working out” (in the traditional sense) for this extended period was actually a really nice break from my traditional workout grind that I do week in and week out, and I found that I came back looking forward to getting back to my normal workouts. I missed lifting heavy things and sweating!

Regardless of whether you’re traveling, just looking for a little something, or are stuck inside (snow, rain, etc.), this might be the perfect workout for you!

I uploaded video’s to my Insta story throughout the workout so you can see what I did here (with the exception of triceps dips- that video didn’t upload, but I think those are common enough to not need a video):

As always, let me know if you try this- I love knowing that these workouts are actually valuable posts! haha ūüėČ

Questions for you: Did you do an at-home workout yesterday during the storm or was shoveling your workout?

Wednesday Workout: Italy Workout Series {Part 3: 5 Round Bodyweight Tabata}

Good morning! It’s hard to believe there was a period of time where I had no workouts to share with you because these days I feel like I have quite a backlog of saved workouts to share with you. Today’s workout is part 3 of my Italy Workout Series, which includes- you guessed it- another 20 minute bodyweight workout.¬†This time I used the Tabata format, which is 20 seconds “on” (this is when you do the exercise move) and 10 seconds “off” (this is when you rest), repeating 8 times for a total of 4 minutes. In a traditional tabata workout you would do the same exercise for all 8 rounds, but I tend to change it up a bit and do 2 or 4 difference exercises for each round, generally complimenting each other. Today’s workout used 2 different exercises per tabata so you’ll do each four times.

I don’t know about you guys, but for me, in a tabata workout, rounds 1-3 or 4 leave me feeling like “I got this, no problem!”, rounds 5 & 6 tend to be “Alright, this is feeling definitely more challenging… and that 10s seems to be going by awfully quickly” and then by rounds 7 & 8 I’m struggling to keep up with the number of reps I could complete in the earlier rounds and barely feel slightly recovered by the end of the 10s rest period…. which is probably why tabatas are such an effective type of training format to throw into the mix!

 

5-round-bodyweight-tabata

Quick note: for the “walk out-> pushup-> walk in-> squat, you’ll walk your hands out into a high plank position, do a pushup, then walk them back in and then you’ll do a squat. If you want to intensity this move, you can do a 1 legged walk out and switch sides after each squat.

I set round 1 up to also be the warm up, so you can choose whatever moves you like to do to warm up for this round. Otherwise the moves are a bit lower intensity than I normally do, but again I was on vacation, which means my workouts are less intense by nature, and I was working out on our terrace and didn’t want to disturb neighbors. Regardless, it was a great way to get in a little sweat sesh and perk me up for the day ahead.

In case you missed the other two workouts in this series, here they are:

Italy Workout Series Part 1: Countdown Bodyweight
Italy Workout Series Part 2: 20 Min. Bodyweight AMRAP

Questions for you: What’s the hardest workout format for you? What’s your favorite workout format?