Wednesday Workout: Holiday Bodyweight Blast #3 {Cardio}

Hi there! Can you believe that NEXT WEEKEND is Christmas weekend? I’m having a very hard time wrapping my head around that! Luckily, I’m almost finished with my Christmas shopping and wrapping so I feel prepared, but it still feels like December went by way too quickly.

But, if you don’t feel prepared for the holidays yet because you haven’t had time to shop or get things ready, this workout is for you because it takes less than 20 minutes! With everything going on this days between parties, shopping, events, decorating, etc., I assume we all feel like we have a little (or a lot) less time for things, right? Workouts tend to be the first thing to go when we get busy, but it doesn’t have to be like that!

As I stated a few weeks ago, this month my workouts are all short, but efficient, and they can be done anywhere so they are perfect to squeeze in for everyone. I’ve done this a few times and I’m always appreciative of how quickly it’s over and how quickly I can get back to everything else 🙂

Quickie Cardio Blast

If you want to see the video with demos and levels you can do – check this video out.

If you want to check out the other quickie workouts in this mini-series, here they are:

Holiday Bodyweight Blast #1

Holiday Bodyweight Blast #2

I hope you consider giving this a try, and maybe even taking it with you when you travel (if you’re traveling) for the holidays!

Questions for you: Are you feeling prepared for the holidays? What is the first thing to go when you get busy?

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Wednesday Workout: Countdown Backside Burner

Hey there! What’s a mouthful in terms of a workout name, huh? I always see people come up with fun workout names, so I was trying to follow suit 😉 I think I need some practice, but I’m up for the challenge!

Anyway, back to this workout. I did this workout a while ago, and even though I wasn’t huffing and puffing throughout it and didn’t feel like it was one of those overly hard workouts, I felt it the next day… a lot! My glutes & back were quite sore, actually.

The beauty of this workout is that you only need a KB & set of DB’s. That, and it doesn’t take very long to complete – I did it within the 30 minutes I give myself for lunch break workouts! I may end up doing this one before Thanksgiving festivities next week (yes, I liked it enough to repeat!).

Backside Burner.JPG

I didn’t video myself doing any of these exercises (sorry!), so if you have questions, let me know and I’m happy to help!

I hope you all have a wonderful Wednesday – get out there and move!

Questions for you: What’s a workout that you’ve done recently that you really enjoyed?

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

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.

2 Exercise Count Down Workout.JPG

  • 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? 

Wednesday Workout: 16 Minute Bodyweight & Resistance Band AMRAP Workout

Good morning! It’s been a hot minute since I’ve a. blogged or b. shared a workout with you. But today, I’m here to do both- I’m such an over-achiever!

Before I get to that, though, as one of Boston Children’s #CorporateCupCoaches, I wanted to quickly share a little bit about an event in the city on Thursday. Boston Children’s Hospital is inviting 74 Boston corporations to participate in a field day. The nature of the day is all about helping kids! Each team is fundraising to support the amazing work of Boston Children’s Hospital. With over $550,000 raised to date, you can support the cause by clicking this link. #BCHWintheCup

As the summer days/weeks/months tend to be busier than other times in the year, I find myself doing many more quickie workouts, many of which do not require going to the gym. I don’t know if it’s because I work in an office all day, but unless I’m teaching at gym, I just can’t bring myself to actually GO to the gym for a workout when it’s a beautiful day outside. I’d much rather be doing something outside: biking, running, walking, or simply taking my workout outside.

Case in point: on Monday, I didn’t have time to get to the gym during lunch, but I knew I would have time to squeeze in a quickie workout before teaching my 6pm Seaport Sweat class so I packed my resistance band, found space and got to work.

I did a 4 minute warm up, 16 minute circuit and then when I realized I had some more time, I threw in a 4 minute upper body AMRAP. Done and Done in less than 25 minutes, also while working on my tan and getting fresh air 😉

Here are links to some of the exercises:

And your bonus upper body 4 minute AMRAP is here:

  • Biceps curls x10
  • Shoulder press x10
  • Bent over row x10
  • Triceps OH extension x10

Repeat the above exercises as many times in 4 minutes!

The beauty of workouts like this is that they don’t take long to complete, so it isn’t a big commitment, which can be a make or break in terms of whether or not you get a workout in. I also love that it’s so portable- who doesn’t have room in their gym bag for a simple resistance band?!

I hope you try this! If you do, let me know by tagging me on Social Media!

Questions for you: How have your workouts changed (if at all) since the summer months have been here?

Wednesday Workout: Vegas Workout #1: 22 Minute AMRAP Full Body Blast

Happy Wednesday, friends! How about this weather, right?! Or as RM would say…

I took advantage of it by going for a run yesterday and today I hope to go for a bike ride when I get home from work since we took our bikes out and tuned them up yesterday.

Unfortunately, today’s workout isn’t really an “outdoor” workout, although with a set of dumbbells and a mat you certainly COULD do this outside- in fact, I encourage it! I will often do this- it’s a way to be outside and get some Vitamin D while also getting your workout in. Win- win!

This is a “simple” workout in that it’s very straight forward and doesn’t involve any complicated or fancy moves. Personally, these are the types of workouts I love to do when I’m short on time or when I’m traveling since I know they are effective. “Tried & true” exercises are called that for a reason- they work- over and over again. Plus, they don’t include any unnecessary “fluff” aspects of the exercise (which, in my opinion, is only added so you can look fancy on Instagram… ). I also love them because they allow for you to use your mental and physical strength busting out the exercises, rather than trying to figure out how the heck to execute it. That said, grab a heavy-ish weight and get to work focusing on form (always), but also on speed. Try and minimize the amount of rests throughout each round and instead try to save the rest for between rounds if you need it. This will help make it more of a cardio workout, too!

You’ll set the timer for 22 minutes and complete as many rounds as possible of the exercises below in that amount of time.

I think all of the moves should be fairly common and shouldn’t require a full-blow explanation, but if you have any questions, of course don’t hesitate to ask me! Happy sweating!

Questions for you: Have you been able to get outside to enjoy the nice weather? What’s your outdoor exercise of choice?