Wednesday Workout- 6 Exercise Band & Dumbbell Circuit

Hey there! Happy Wednesday. I’m glad I have some workouts in reserve for you guys as I have barely worked out since last Wednesday- kinda crazy! I’ve been battling a nasty cold and have finally reached a point where I know, understand & embrace the rest that is required during these times. I have to say, it’s such a nice feeling being able to be OK with resting. Sure, I’m going a bit stir-crazy, but I’m doing my best to listen to my body and give it what it needs.

That said, this workout kind of goes along those same lines of listening to your body. I was pretty sore the day I created this, but really only in my glutes & shoulders. Otherwise I felt fine and was actually looking forward to a lunch break sweat sesh. Sometimes when I’m really sore I decide to rest,  other times I try and think about what’s sore and how the rest of my body feels. If there are plenty of things I can do that do not affect the sore parts of my body and otherwise I feel good, I continue with my workout, just scaling it back where necessary. This workout reflects that, and I’ll say that I actually felt less sore after I finished because I think my body needed some movement to loosen up tight muscles!

This is a simple circuit, working in lower body, cardio, upper body and core. You can choose to do 3-5 rounds, OR AMRAP for 20 or 25 minutes. I think I did 4 or 5 rounds, but I can’t remember now 🙂 To finish, I threw in a tabata or 4 high knees + 2 jumping jacks for exercise A and plank jacks for exercise B.

As always, let me know if you try this or if you have any questions- Happy Sweating!

 

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Wednesday Workout: 20 Minute AMRAP Quickie Total Body Workout

Hi! How’s your week going so far? I wanted to share a workout that I did last week that was inspired by lots of different people and workout formats, including:

Ever since I started following Neghar and ever since I bought the Lift Weights Faster 2, I’ve been really loving the short, balls to the walls workouts that get you in and out of the gym quickly. There used to be a time where I was spending 2 hours a day at the gym, but these days there are just so many other things I’d rather be doing with my time than spending hours of it at the gym. Call me crazy, I know 😉

This workout had me sweating and working really hard, but the beauty is that it was over in just 20 minutes- perfect!

20 Minute AMRAP Quickie Total Body Workout
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Wednesday Workout: Stair Cardio Blast & Total Body Circuits

Hi there! I wanted to share a workout with you that I did last week. It left me incredibly sweaty, and even though it was likely due in part to the weather, I still think a lot of it was a result of the workout, which is a good enough reason to share, amiright?!

Even though I have some outdoor workouts on the blog, sometimes I really have to mentally force myself to do something other than just run. I don’t know what it is, but mentally I feel like that’s a better workout, although I really know steady-state cardio isn’t the best bang for your buck when it comes to high calorie burn both during and after your workout. But, that’s a whole post for another day! Today, let’s focus on the fact that I got outside and did a workout other than just running- a victory in and of itself!

I’ve always wanted to utilize the stairs and turf fields at the soccer fields near my house, so it was a perfect time to do that. These fields are awesome- they’ve got a baseball field and soccer field and a kiddie soccer area and playground area and everything is brand new! They’re usually packed at night with soccer leagues, but during the day it was just me and a few other random people, which was great because I was able to do my workout in privacy (for the most part).

What you’ll do for this workout (after your warm up) is do 4 sets of stair runs, all with 10 jumping jacks when you reach the top. If stairs don’t do it for you or aren’t available to you, feel free to do 4 cardio exercises for 30-45 seconds each (think: high knees, burpees, jumping jacks, jump squats, butt kicks, skaters, etc.). When the first stair set is complete, you’ll do the first bodyweight circuit 4 times through. Repeat the stairs and then do the next bodyweight circuit 4 times through. If you’re feeling good- go ahead and do the stairs for a 3rd time!
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Wednesday Workout: San Francisco Total Body Stair Workout

Good morning! I’m popping in quickly today with a fun workout my friend Amanda and I did when we were vacationing in San Francisco last weekend. I have so much to recap for you from my trip, but this week has turned into a crazy week between having a flat tire to deal with, laundry/unpacking and so much work at work, so those recaps will have to wait until things slow down a bit.

I’ve shared before how I stay healthy while on the road, so it shouldn’t be surprised that I worked out while on vacation. I think it’s such a great way to see a city, give you energy for the day and help you stay a little bit on track. I never workout to my normal intensity and if something comes up and I don’t get to my workout, I don’t stress about it, but for me, getting in a little sweat sesh while on vacation just helps set the tone for my day because it’s something I love to do.

Luckily, my friend Amanda enjoys being active, too, so she was totally game for a workout. Because of the insane hills and a little jetlag, I opted for something other than a traditional run. We ended up at a park and when I saw the most insane set of stairs, I knew exactly what we would do: run them! We ran up, did some core/upper body/lower body exercises, then went back down. We did this 10 times and our legs were shaking by the end. And the next day? I felt like I had been walking on the highest of high heels for 4 days straight- our calves were SO incredibly sore. I’ve never felt anything like it, but can only attribute it to running up the stairs on the balls of my feet and then walking around, up and down all the hills, etc.

San Francisco Total Body Stair Workout

To change it up, Amanda and I alternated from running every step to running every other step. By the end, though, we definitely were moving a lot slower up the stairs. I mean, look at these things:

SF Stairs 2

But, the view at the top is totally worth it, right?

SF stairs

I felt so thankful for the beautiful weather, a friend who was interested in working out and soaking it up with me, and for sweating out my hangover 😉

SF Stairs 3

Of course, this workout can be done even if you aren’t in San Francisco with crazy good views, it’s just more fun when you are 🙂

Questions for you: Do you workout while on vacation? Do you like to workout outside? Do you run stairs?

Wednesday Workout: Total Body Step 360 & Resistance Band Workout

Phew. That’s a mouthful, right? I promise, though, the workout is not as complicated as the name may elude to. It’s actually quite simple in terms of format, but if you’re using a tight/strong resistance band, I promise you will feel it. This workout is also adaptable to at-home or at a hotel room if you replace the Box 360 jump squats with just regular jump squats and do the other exercises requiring the Step 360 without it- simple as that, right?

For this workout, you’ll do 3 rounds of each super set without rest in between rounds. In between the super sets, perform 10 Box 360 (or regular step or no step) jump squats.

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