Tag: Strength

Wednesday Workout: 3-2-1 UXF Burn (Cardio, Strength, Core) Workout

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Hi there! How are you doing today?! I’m finally starting to feel back to my normal self (physically); last week/weekend really took it out of me with all the working out I did! I owe you recaps for MANIA and the Fenway Spartan Sprint, but I’m still digesting everything I learned at MANIA and want to wait for the professional photos from the Spartan race to be posted.

I usually teach a 60 second strength and core format in my UXF Burn class on Wednesdays, but last week I decided to change it up and bring back the newest UXF format in my class: 3-2-1. We are supposed to teach it with 3 minutes of the SAME cardio move (ie: burpees), but my class hated that so I decided to switch it up and do 3 different moves for 60 seconds each in each set. I asked them what they thought and they said they liked it this way much better. Another thing they like about this workout is once you finish the strength and core exercises in each set, you’re done with those exercises for the rest of the class. If you don’t like circuits or repeating things, this is your type of workout!

3,2,1 cardio, strength, core workout

Doing the same strength exercise for 2 minutes straight can be tough… and boring… so I changed it up and had them do a few different exercises per strength set. Think: OH tricep extensions, one and two armed tricep kickbacks, pulsing, changing up the speed, etc. For squats, we did narrow, wide, normal width, plié, pulsing, different pacing. It helped to keep people engaged and pass the time more quickly than just standing there for 2 minutes of bicep curls.

I added in some new moves, so here some descriptions and links in case they are new to you, too!

  • Around the clock bicep curls: start out curling the weights in front of you at 12 o’clock, then move so you’re curling at 1 and 11 or 2 and 10 (or in between those two… basically at a 45 degree angle), then move so you’re curling at 9 and 3 for a wide curl. Make your way back to 12 and keep going like that.
  • Pendulum lunges: step forward into a lunge with your right foot then step back into a reverse lunge with that right foot. Do the same on the left side.
  • Plank Push-Up- I can’t find a video (and I’m in my jammies so I’m not about to video myself!), but you start out in a forearm plank and then slide your shoulders back and push your butt up and back so that you’re in a dolphin plank/downward dog pose. Bring yourself back down to a plank and repeat. If you work slowly, this is great for your lower abs!
  • Side plank with hip drops

If you have any other questions, feel free to ask! This workout can be cut back if you don’t have a lot of time… all you have to do is pick a few sets and rock it!

Questions for you: What is the most boring exercise for you to do? Have you done a 3-2-1 workout like this?

Wednesday Workout: 12/15 Strength Workout

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Hi! I feel like I haven’t posted a workout that I’ve taught in class in so long. With that said, this workout is still not a workout I’ve taught in class, but it is one that I did at the hotel in Chicago on Monday morning before flying back to Boston (I have more Chicago recaps coming up, but I wanted to space them out a bit!). I wasn’t sure if I would make it back in time to get to the gym to teach the class I was asked to sub, so I wanted to make sure I got something in. Between this workout and teaching kickboxing, I was pleasantly sore yesterday! I especially felt it when I did some at-home yoga after work… it’s amazing how you don’t realize how tight your muscles are until you spend time actually stretching them.

Anyway! I warmed up with a 1 mile jog and then completed the following workout, inspired by workouts that my friend Athena has posted recently. I’ve seen a number of different workouts on her blog lately that are set up with 2 different rep counts in a “set”. I usually keep my reps constant (easier to remember), but I tried her method on Monday and liked it! I decided to keep the smaller number of reps to an exercise using upper and lower body muscles and did more reps of the move that focused on either upper or lower body.

12-15 Strength Workout

If you have any questions for any of the moves, please let me know. I chose fairly straight forward/basic moves since I was trying to lift heavier. When I am doing “fancier” compound exercises, I tend to lift a little lighter than I do when I focus on one muscle group at a time (the 15 rep exercises above), mainly because I want to make sure my form is good throughout the exercise and that’s easier to do with lighter weights.

I can’t wait to teach UXF Burn tonight!! I have missed my classes so much.

Questions for you: What is your “go to” number of reps when you’re lifting? 10? 12? 15?

Weekly Workouts- Travel Edition

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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 🙂
  • 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?

Wednesday Workout: Strength to Core & Cardio Blast Workout

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Hey there! Happy hump day:) The first few days after a long weekend/mini vacation are always the hardest, right? The one thing I do like about the week back after some time off from my regular schedule, is my motivation to get back on track with workouts… anyone else feel this way? I taught this one 2 weeks ago in my UXF Burn class and everyone seemed to like it. Some of the moves may seem funny or confusing, but that’s just because you haven’t seen them on here! I try to keep things fun in class and one way I do that is bringing in “new” moves that hopefully most people haven’t done before!

Strength to core & cardio blast

Here are some notes on some of the “new” or “different moves:

1.A- Squat with heels on weights & holding a weight overhead: take 2 dumbbells and place them end to end on the ground. Place your heels on the hand grip area of the weights and point your toes together. Your knees will naturally also touch (or come close to touching) since they like to be in line with your toes! Squeeze your knees together as you squat low (you can also squeeze a small ball between your knees if you have one! Extra inner thigh work is never a bad thing.). While you’re doing this, hold 1 weight over your head for a nice, little shoulder burn! Here’s a picture of me doing this a while ago in a class I took:

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2.A- Push-ups with opposite arm and leg raise: Perform a regular push-up and when you come back up into your high plank starting position, find your core balance and extend your right arm and left leg out. Repeat on the other side. If you’re not comfortable with doing push-ups on your feet, you can do this on your knees and still get the full effect!

2.B- Plank with leg pulses: Start in a high plank, squeeze your right glute and lift up your right leg. Keep the tension and pulse that straight leg. Repeat on the other side.

3.B- In and out and up: We’ve done these a bunch of times in my classes. While seated, lean back a little and bring your knees into your chest, push them out to straight (about 6 inches from the ground), and then lift them up (coming almost into high boat position). Repeat!

4.B- Weighted V-Sits: One of my most favorite core moves at the moment! I love v-sits, but adding a weight to them is a nice change. Grab 1 weight and hold it with 2 hands over your head when your come up into your V.

Let me know if you have any other questions or if you give it a try; I like to know if you guys think it’s worth me posting these weekly workouts and if anyone actually does them!

Questions for you: Have you learned any new takes on old/standard moves? What are you currently loving for an exercise or cardio burst?

Jump Rope & Strength Circuit Workout

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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!