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?

Weekly Workouts- Travel Edition

Hi friends! How are you doing today? I am good, besides the fact I am not ready to get back on the road for another work trip. Luckily, this one is short and if all goes well with travel on Wednesday, I should be back for my 6:30 class at Central!

As all of you probably know, I was away for a work conference most of last week. The trip was a blast (I promise, I’ll recap everything later this week) and I am happy to report the fact that I got in a couple awesome workouts! I am hoping this week will be the same as I should have already gone running before this post gets published and will try to get in a workout Tuesday morning before a long day at our client’s office.

Last Week’s Workouts

  • Monday- I went to the Wellington BSC and did my own UXF/CrossFit¬†inspired workout consisting of a brief warm up and 4 rounds of: 500M row, 60 seconds ropes, 60 seconds kettlebell¬†swings, 1-legged push-ups up and down the ladder, 60 seconds pike plank with feet in TRX straps. Felt great!

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  • Tuesday- I got up in did a jump rope and ab circuit and was sore the next day!

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  • Wednesday- My coworker, Tim, and I skipped the ice cream social at the conference and went to the gym. I let him run ME through a workout (I had to use every bit of my self-control to not take over the workout!) because I wanted to focus on isolated strength moves. We did back and biceps, which Tim lead and then I lead abs and then we went on a 2 mile crazy trail run. It.Was.Awesome. I’ll save most of the pictures for my VT recap, but here are a few:

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  • Thursday- Tim and I had planned on working out in the afternoon, but ended up going to Ben and Jerry’s. Sometimes you need an ice cream ūüôā
  • Friday- Tim and I met at the gym before breakfast for a morning workout since we were hitting the road around 10:30. We did our separate workouts (I ran on the treadmill 1.5 miles to warm up and then did a circuit I’ll hopefully post on Wednesday), but joined together at the end to do abs. Tim loved what I ran us through which was fun! We used a medicine ball and did lots of Dynamax-esque throws. Loved it!

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  • Saturday- I taught the most sweaty kickboxing class ever. I know I say that all the time, but literally this was like nothing I have ever seen. I could barely see the mirror in front of me it was so coated in sweat! Members/friends agreed!

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  • Sunday- Rest. My back was feeling SUPER tight, as was my right quad so I decided to take it easy.

This Week’s Workouts

  • Monday- As I said earlier, I am hoping that by the time this post goes up, I will have gone for a run and maybe have done some strength stuff.
  • Tuesday- I will be in Toronto, Canada, but hope to get a workout in before work. I think it’s going to be a very long day, so I know a workout will help mentally, more than anything. If we don’t have to be to the client site too early, I’ll go to the hotel gym, but if we have to get there early, I’ll likely do a short workout in my room.
  • Wednesday- Hoping to make it back per my itinerary so I can teach my 6:30 UXF¬†Burn class- I missed them last week!
  • Thursday- Teaching my Thursday double: SHRED followed by Kickboxing. Again, missed these guys last week so I am excited to be back!
  • Friday- I may workout at home, but I may use Friday as a rest day pending on how I feel.
  • Saturday- My friend, Lauren, and I are doing a Color Me Rad run in Brockton on Saturday morning. I’m nervous/excited!
  • Sunday- Again, pending on how my workouts went during the week will determine whether I work out or rest on Sunday.

So, there you have it!

Questions for you: What was your best workout last week? Have you ever done a “Color Run”? Is there anything I should be warned about?

Jump Rope & Strength Circuit Workout

Hey everyone! Remember that workout that I mentioned a few times? I did it last Tuesday morning before my parents came for more birthday¬†celebrations¬†and it left me pleasantly sweaty and even a little¬†shaky- I call that a win-win (side note, when I went to type “win” I accidentally typed “wine”. Not really a surprise, but glad I caught it!) in my book.

Anyway! What I loved about this workout was that it can be done pretty much anywhere and¬†with or without weights. I used weights because I had them and wanted to intensify the workout, but it’s not necessary! Also, if you don’t have a jump rope, don’t feel comfortable using one, or don’t want to jump, you can swap out the 5 minute jump rope intervals for cardio intervals of your choice.

Jump Rope and Strength CircuitThe workout sandwiches strength training in between bursts of cardio, so it’s similar to¬†a HIIT (High Intensity Interval Training) workout since your heart rate goes up when you’re doing the cardio and then comes down a bit (but really, not that much. I was still working hard during the strength portions!) during the strength. As always, make sure you do a proper warm up and cool down before and after you attempt this workout!

Ideas for the cardio intervals:

  • Tabata¬†style- 20 seconds on, 10 seconds rest
  • Interval style- 30 or 45 seconds on, 10-15 seconds rest. Or, maybe 60 seconds on, 10 seconds rest.
  • Switch up the direction- for one interval you could do jump roping in the forward direction and for the next you could do it in the backwards direction (this was so hard for me!)
  • Change up your tempo or speed
  • Try doing it hopping only on one foot and then the other

Ways to modify the strength moves if you don’t have weights:

  • Lower body strength moves: Don’t use weights. Simple as that:)
  • Upper body strength moves: Replace the triceps OH extensions and kickbacks with triceps dips and/or triceps push-ups and/or triceps plank hold. For the wide grip rows, simply clench your fists tight and go through the same motions as if you had weights. You’ll be surprised at how well this still works the muscles!
  • Core- Perform the side dips without weights.
  • Jump Rope- as I stated earlier, you can do this without the jump rope, you can march in place, you can jump on a cardio machine, do jumping jacks, etc. Pick something that is challenging for YOU, but is also something that will not hurt you.

I think that about covers it! Let me know if you try it- I’d love to hear about what types of intervals you chose for the cardio sections.

Questions for you:What’s your favorite cardio workout these days? I’m currently obsessed with jump roping!

Last day of being 27

Hey Burpees to Bubbly readers! Happy, happy Saturday to you! Have anything fun planned? I’ve got a busy day, but before I get to that, let’s catch up on yesterday! As most of you probably know, Friday’s are my “work from home” (WFH) days and after a full, busy week, it’s the best feeling to get home on Thursday after teaching a double¬†and know I don’t have to pack a lunch or get up early to make the commute into the office. WFH on a Friday before my birthday is even better… treats and flowers and cards galore!

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When I finished my work day, I had plans of going to the gym near me since I am no longer teaching my Friday night UXF¬†in Allston (so sad. I miss you guys!), but the weather was so gross that I decided to stay in and do an “at home” workout.¬† I was gchatting with Athena¬†(but, let’s be honest, when are we NOT gchatting?!) and she said she was going to use the jump rope today. Ding, ding, ding! The light bulb went off and I decided that I could get a great workout done in the comforts of my own home. I can’t tell you how nice it was to have the option to go to the gym or to workout at home or to not do anything at all!

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So, I set up shop in the kitchen with my weights, jump rope and “Friday Five” Arms/cardio workout and got busy. I ended up doing about 60 minutes including warm up and cool down/foam rolling and time flew by!

  • 5 mins warm up (jogging in place, jumping jacks, squats, hamstring curls, knee lifts, etc)
  • 5 mins jumping rope (this is SO much harder when you use a real jump rope vs imaginary jump rope)- this round was tabata style with 20 seconds jumping, 10 seconds rest.
  • 15 minute Arm/Cardio/Core from April Arms Challenge (up the ladder)
  • 5 mins jumping rope (30 seconds jumping, 5 seconds rest)
  • 15 minutes down the ladder
  • 5 mins jumping rope (alternating leads and speed and direction)
  • 10 mins (abs, stretching, foam rolling)

60 minutes later, I was sweaty and tired and rope burned. Wait, what? You read that right, I clearly need work on my jump roping because I got whipped by the rope more time than I’d like to admit and boy did it hurt!

013After I showered, I headed out to the grocery store. On a cold, rainy, Friday night. REALLY not that fun, but it was dead and fully stocked, so I couldn’t really complain too much. As I was shopping, I thought about¬†how great it would be if I could have a glass of wine. Wouldn’t that make grocery shopping so much better?

wine and groceriesI was so ready for wine by the time I got home that I poured myself a glass before I even took my jacket off! J.Lohr is one of my favorite wines- red and white. It’s delicious!

015I sipped as I put away all my groceries. It really made the process a lot more enjoyable, but then again, when doesn’t wine make things more enjoyable?

I was so in the mood for sushi last night, so I picked some up in my travels. It totally hit the spot! There is something about Chardonnay and Sushi. They go hand in hand in my book. Anyone else with me on this?

018Although I had somewhat wanted to go meet up with friends for dinner or drinks, the weather and knowing that I have lots of things on the agenda for today made me decide that staying in was more desirable than going out!

……

Today’s agenda:

  • getting my BSC paycheck and going to the bank
  • tanning (yes, I tan occasionally…sorry if that offends anyone, but I want a nice glow for my birthday!)
  • teaching kickboxing
  • going to Jess’s first tasting
  • getting my hair highlighted and cut (!!!)
  • getting all done up in my birthday dress for birthday celebrations!!

A little serious talk…

So, today is my last day as a 27-year-old. It’s a little crazy to think about, but I am ready for 28. First off, I am a fan of even numbers, so right away 28 is better than 27, haha. Secondly, I am in a much better spot personally at this point than I was last year, so I am excited for what 28 will bring. I have a few things lined up (expanding and growing the blog, moving into my own place, etc- more on that later) for the next year and I hope you will all stick around with me as I share my journey. I have only been blogging for a few months, but I have had so much fun thus far and appreciate everyone who reads and follows me. You have no idea how much that means to me!

Questions for you: What’s a special meal that you’ll splurge on every once in a while? Birthdays- love them or hate them? What’s been your favorite year thus far?