Tag: burpees

Wednesday Workout: 2 Exercise Count Down Workouts {10-15 mins!}

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Hey there! Happy Wednesday 🙂 Last Tuesday was a busy day, leaving me very little time to workout. I fully accepted the fact that I might not get my own workout in due to training someone at lunch and then teaching 2 classes after work, but when I got into the city and realized I had about 15 or so minutes to spare before teaching, I got right to work with a little workout! I could’ve effed around and not gotten anything in, but I knew I really wanted to and I felt physically able so I decided to just bang something out.

It was actually a part of the workout I was planning to teach in class, so it worked out really well. The best part? It was only 2 exercises, and I didn’t need any equipment! The way it worked was I picked 2 exercises and did them back to back, starting with 10 reps, dropping to 9, then 8, then 7, etc., but when I got down to 1 rep, I did 10 again. I tried to rest as little as possible and because of this, I was able to get halfway through a second set (that I’m also sharing with you). The first one was brutal because it was all legs and the second one was brutal because it was burpees WITH a push-up. It’s funny because as I did them, I felt so strong (push-ups are usually really hard for me), but the next day I was so sore from them! So strange.

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  • Squat & knee raise – squat, knee raise right, squat knee raise left = 1 rep (aka you end up doing double the number of squat reps)
  • Jump squats – take them at your own level!
  • Single Leg Deadlift – perform the reps each side
  • Burpee- take out the push-up if needed, or do them on an incline surface

There ya go! I’ve had a few people come up to me recently saying that they are having a hard time finding time to workout, or rather, just don’t have the motivation. I plan on doing a whole post on this topic, but for now if you’re falling into one of those categories, try a quickie workout like this. It’s very little commitment, but I promise you’ll feel so much better and more motivated once you get started. And, if you don’t, then that’s ok, too – listen to your body – it’ll know when it’s ready to move again!

Questions for you: Have you been motivated to workout lately? What exercise is generally hard for you? 

This Week: Workouts, Countdown to Christmas & Things I’m Looking Forward To

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Good morning! Can you believe this is the last full week before Christmas!?! I literally cannot wrap my head around it. But, the good news is I’ve completed almost all of my Christmas shopping, which is half the battle, right? I plan on finishing up a few more things this week and then packing my car up so I don’t forget anything when I head to Maine.

I had some good workouts last week, however none really left me sore or “feeling it” the next day. Well, except for the workout I did in RM’s kitchen on Tuesday morning. I had to make the workout as quiet as possible and therefore eliminated most cardio, but whatever I did seemed to work!

Last Week’s Workouts

  • Monday- I got up early and went to the gym on my own- a rarity, for sure! I ran 3 miles on the treadmill, completed my 1 minute of burpees and a few other upper body and core exercises. Although it’s never fun getting up and going to the gym at the 6am hour, I ALWAYS feel amazing after!

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  • Tuesday- I got up early (again) and worked out in RM’s kitchen, as it seemed as though that would be the quietest place. I did a lot of punches, squats, lunges, core work, etc. It’s amazing how versatile workouts can be. I didn’t want to do cardio and didn’t have any weights, yet I was still able to put together a workout that left me sweaty and sore the next days. The challenge on Tuesday was a lower body workout, so I did Booty Burner #2″ workout. Never fails to leave me shaky 😉
  • Wednesday- I only had time to run 2 miles before class, but I did most of my UXF Burn class as I liked the exercises I put together! The cardio blast between sets was killer.

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  • Thursday- I went to the gym near my office and completed a 15 minute HIIT workout before going to a total body conditioning class, which ended up being the same 45 seconds on, 15 seconds rest format that I did for my HIIT workout.

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  • Friday- Rest day, besides lots of walking. I also got up for some stretching which was a nice way to start the day.

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  • Saturday- I taught my cardio kickboxing class at the Oak Square YMCA. Per usual, it was a packed class with lots of energy! Thanks for coming, Mary 🙂
  • Sunday- Another rest day… cleaning was my source of active rest.

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I got some new lulu and was excited to try it out!

This Week’s Workouts

  • Monday- I’m subbing the 6:30pm cardio kickboxing class at the Watertown BSC. Happy to get some extra subbing in as I’m losing my UXF Burn class for 2 weeks due to the holidays 😦
  • Tuesday- I want to go to the morning Box 360 class at George Foreman’s boxing studio. Any fitness friends want to come? The challenge for Tuesday is to try a new workout class, so I figured this would be great.
  • Wednesday- A little cardio before teaching my UXF Burn class at the Central Square BSC. What should I teach?! Any new moves you’re loving?
  • Thursday- I think I have to do a day trip to Rhode Island for work, so I may try to get up early to get a little something in. Maybe rest. Maybe hit up a 6:30 cardio kickboxing class. We’ll see!
  • Friday- Today’s challenge is an upper body workout, so I’ll squeeze something in- maybe this 7 Minute Body Weight Upper Body Burner. I also have to go to a UXF Burn training for a few hours in the afternoon as they’re releasing a new format- can’t wait to see what it is.
  • Saturday- Teaching my last cardio kickboxing class of the year 😦 I can’t believe it! Come sweat with me and jam out to my Christmas playlist!
  • Sunday- Rest day, besides a core workout as part of my challenge.

Things I’m Looking Forward To

Although this week is busy with lots of parties, teaching and maybe another road trip for work, I’m totally in the Christmas spirit and am just excited! I also know that I have an extended vacation coming up shortly, so that’s helping me make the last final push of the holiday season.

Questions for you: What was the best workout you had last week? Are you trying out any classes this week?

Wednesday Workout: 30 minute burpee spectacular workout

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Happy Wednesday, friends! The workout I have for you today is awesome… especially if you like burpees! As I mentioned on Monday, I was able to go to a bootcamp last week with my favorite instructor. I ended up having to cancel my bootcamp because of the rain, so it worked perfectly. I got probably more excited than I should have when she started the class by saying “the workout today is going to be tough, you guys, but we are going to push through it since the hard part will be over in 30 minutes.” And then, after the warm up, she said “ok, to get you focused and get your drive going, you have 3 minutes to complete 50 jump squats.” Again, I was definitely too excited about this.

I just love the environment of a class where you’re encouraged to dig deep, get in the zone  and give it your all. While I didn’t have the guts to make my class do 130 strict, chest to ground, burpees, I DID have the guts to make them do half of those 😉 And YOU have the option to do 120 burpees OR 60 burpees- have fun!

30 minute burpee spectacular

As the workout says, you do each exercise for 60 seconds. Whenever you decide to put in the burpees, you have 60 seconds to complete 10 of them. Whatever is left of the 60 seconds after your 10 burpees is your rest, so keep that in mind.

Here are some explanations for a few exercises that might be new to you:

  • Hand release push-ups with opposite knee crunch: start in a high plank, then lower yourself all the way to the ground and lift your hands (hand release, get it?). Tighten your core and press your hands into the ground to lift yourself back up into a high plank. When you’re in a high plank, bring your right knee to left elbow. Do another hand release push-up and bring your left knee to right elbow. These are killer after burpees!
  • Side Squats- grab a set of medium size weights and hold one in each hand. Bend elbows to 90* and squat right and then squat left. Your biceps will be burning by the end of this!
  • Spider man plank- the instructor called these long-legged mountain climbers, but I think they are really just spider man planks. Start in a high plank and bring your right foot all the way up to your right hand. Repeat on the left. Want more? pick up your pace so you’re hopping your feet up and back.
  • Plank with under body cross over- I couldn’t figure out what to call this exercise, hence the confusing name. All you’re doing here is holding yourself in a high plank to start. From there, bring your right leg (keep it straight) underneath your body and up towards your left hand. Keep your core tight and hips flat so that you feel a nice twist. Keep alternating legs for the 60 seconds.
  • Side crunches- get comfy on your right glute in a side lying position. Glue your legs together and crunch your knees up to your right elbow. Want more? Try it straight-legged. Repeat on the left.
  • Full body sit-ups- start in a spine position. When you crunch your upper body, crunch your lower body, too. So basically you’re crunching your knees towards your elbows.

I think that covers it. This workout was actually really fun… and the best part is this workout will leave you totally spent, in only a half hour! Instructor friends, after this, I did about 10 minutes of constant upper body supersets. It was perfect!

Questions for you: What’s your favorite burpee variation?

This Week: Workouts, Flywheel’s Anniversary & Things I’m Looking Forward To

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Good morning! I hope everyone had a great weekend. For the first time in far too long, I had a weekend with no scheduled plans. It was fantastic! I also took my 2 rest days of the week on Saturday and Sunday, and although it was nice to know I didn’t have to schedule in a workout, it caused me to go a little stir crazy. I much prefer taking rest days dispersed throughout the week rather than in a row, but since I knew I’d be spending the weekend with RM, I figured I’d just get my workouts out of the way during the week so I could go with the flow over the weekend.

Before I get to my workouts for the week, I wanted to share some really exciting things going on at Flywheel this week. They are celebrating their one year anniversary of the Boston location, which is reason enough to celebrate, right? They’ve got all sorts of really awesome rides this week, including themed rides, live DJ rides and dueling instructor rides. I was invited to take a class and will be going to a class at 5:30 tonight with Christina Lodde, who lead the Barry’s Bootcamp Roof Deck Workout. I’ve heard great things about her spin classes so I’m so excited! If you’ve never been to Flywheel, I definitely suggest checking it out this week. Head to this site to see details on the classes and to sign up.

Last Week’s Workouts

  • Monday- I taught this workout in my 6am class and then did 15 minutes on the elliptical.
  • Tuesday- I had to cancel my bootcamp since it was pouring, so I headed to one of my favorite instructors classes. The verdict? I loved it! It was a crazy class, consisting of 50 jump squats to start, followed by 13 exercises done for 60 seconds each and then in between each exercise we had 60 seconds to complete 10 strict (chest to ground) burpees. So, yes, we did 130 burpees. Yikes! We finished class with some awesome upper body burners and I left there barely able to hold my gym bag. #holyshakyarms

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  • Wednesday- I ran 3 miles on the treadmill before teaching UXF Burn. I changed up the format a little to somewhat mimic the bootcamp I went to on Tuesday. We only did about 70 strict burpees, but it was still killer. I’ll post it for you this week!
  • Thursday- I was able to reschedule my bootcamp and teach it on Thursday instead. We used the benches and did some suicides and walking lunges and all sorts of good stuff. The best part is that the weather has cooled down so we are able to work super hard without dripping with sweat!
  • Friday- I went to the Lynnfield BSC during lunch and busted out a quick, but good workout. I ran 2 miles then walked the rest to get to 20 minutes before doing some 1 armed KB swings, double armed KB swings, figure 8 KB squats, band walks, torso twists and TRX planks. In and out in 35 minutes and burned over 300 calories. I’ll take it!

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  • Saturday & Sunday- Rest days. RM and I walked a bunch while shopping on Saturday and then we went for a walk on Sunday morning and walked around the city. Active rest days are great 🙂

This Week’s Workouts

  • Monday- I’m going to Flywheel after work tonight- can’t wait!
  • Tuesday- Teaching my bootcamp at 5:30.
  • Wednesday- I have a sub for my UXF Burn class so that I can go to the New Balance Girls Night Out event. This is an extra special one because we are celebrating 25 years of Susan G. Komen and the run will be lead by Sherri D’Allessandro. If you’re interested in joining, sign up here.
  • Thursday- I may hold an “extra” bootcamp class on Thursday.
  • Friday- I think it will be a rest day.
  • Saturday- Finally back at the Oak Square YMCA for my kickboxing class… I haven’t see my members there in so long!!
  • Sunday- Probably my second rest day of the week.

Things I’m Looking Forward To

This is going to be a fitness-filled week, which is always fun. I can’t wait to get back to Flywheel as it’s been a super long time. I’m also really excited to get to go to my first New Balance Girls Night Out event. Athena always raves about these events, so I’m glad I decided to get a sub so I could attend. I think I get to see my friend Jess’s new baby girl on Friday night which would be so awesome!! And, lastly, Saturday I’m cashing in my Groupon for Dry Bar before going to a wedding with RM and his family. I figured it was a great time to use it!

Questions for you: What was the best workout you had last week? Have you attended a New Balance Girls Night out event? What are you looking forward to this week?

Wednesday Workout: My Favorite Kickboxing Combos {Take 2}

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A while ago, I posted some of my favorite kickboxing combos (with videos) and have received a bunch of great feedback, so I thought it was probably time to post a new set of combos! Back when I was teaching 2 kickboxing classes a week, I was coming up with a LOT of combos; some I loved and repeated and others got used once and I realized they just didn’t work how I wanted them to so I didn’t used them again. It’s hard to know what works and what doesn’t when you’re making them up in your head at your desk 😉

Check out my previous post on “how-to’s” for the various basic punches!

Shuffle & Jabs, Up, Up, Down, Down Jabs & Steps, Knees & Burpee

  • Shuffle & Jabs 4 times to the right, then back to the left
  • V-Step forward and back with high and low punches (twice)
  • 2 right knees, 2 left knees
  • Burpee

For this one, you start with 4 jab and shuffles right and left. I do this a bunch of times for us to get warmed up and ready to add on. From there, you step up with the right foot and punch up with the right arm. Do the same thing with the left and then step back with the right and punch down with the right and again with your left so you’re back where you started. Next, add on 2 knees on the right and 2 on the left. Lastly, add in a burpee, then start from the top!

Alternating Quick Jabs, Squat, Double Jabs, Hops, Burpee & Kick

  • 4 alternating quick jabs, 1 squat
  • 2 double jabs, 4 hops forward and back
  • Burpee, kick right, Burpee, kick left

(This video is formatted weird… if you press play, then pause, then play again it will show up how it’s supposed to. sorry about that!)

This one starts out pretty basic: alternating jabs, focusing on strong arms and a tight core. From there, you add on a basic squat: 4 jabs, 1 squat. Taking the same theme, you switch to double jabs right and left and then with your guards up, hop forward and back twice. I love this move because I can feel it working my inner thighs a lot! The last part is killer: burpee, front kick right, burpee, front kick left.

Side Facing Quick Jabs, Squat, 4 Alternating Wide Knees, Hooks, Upper Cuts, 2 V-Jumps

  • 4 quick left jabs in a low squat position, 1 squat
  • 4 alternating wide knees
  • 2 hooks, 2 uppers (twice)
  • 2 v-jumps with 2 hops back

We turn to face the side of the class on this one and start with left quick jabs. I usually do about 3 sets of 8 to start so the shoulder really feels a burn! From there, you do 1 squat. Adding on, you’ll do 4 alternating knees, right hook & left hook and right upper cut & left upper cut- repeat the hooks and uppers once before doing 2 V-jumps forward with 2 hops back.

Jab, Jab, Elbows, Knees, Jump Squats

  • Right & left jabs with jack feet then 2 elbows (twice)
  • 2 right knees, 2 left knees
  • 2 jump squats

This one is high cardio, so you may want to take it down a level before adding in the jumps. You jump your feet out as you jab with the right, back in as you bring your arms back in and back out as you jab with the left. Then you jump your feet out and bring your elbows back two time: jab, jab, elbows, elbows- do that twice through before you add in 2 right knees, 2 left knees and end with 2 jump squats.

Speed Bag, Shuffles, Knee & Kick, Kick Front & Back, Kick Touch Down

  • Speed bag with shuffle feet (right, left, double right, left, right, double left)
  • Right knee & kick (twice)
  • Right front kick, left back kick (twice)
  • Right front kick & touch down (twice)

Start this on by just doing the feet shuffles: right, left, double right, left, right, double left. From there, add in the speed bags. After doing it on the right and the left, do a knee & kick on the right and then the left. Then do a right front kick, left back kick (2 times) and then right kick & touch down (2 times). So it looks like this: Speed bag & shuffle right, then left, knee kick right then left, front right kick back left kick (twice), right kick and touch down (twice).

For all of these combos, you’re going to want to do them on the left lead, too, so that you’re training both sides evenly. Also, I realize I messed up in a few videos (didn’t repeat things enough), so pardon me for that! I was too far in to re-film them as  my sister was losing her patience for helping me 🙂

So, there you have it! I hope you like these and are able to incorporate some of the combos in classes you teach or if you’re working out at home! Everything I do with a right lead gets repeated in the second half of class with a left lead. I usually do 3 combo sets with the right lead and the same 3 with the left lead- I hate being uneven!

Edited to add: I recently posted my 3rd post of kickboxing combos which can be found here.

Questions for you: What’s a kickboxing combo you like?