Wednesday Workout: Two 10-Minute Upper Body Workouts

Hi, friends! What a couple of weeks it has been! If you follow me on Instagram, you saw that I ran the Falmouth Road Race last weekend, very last minute at that! I have all intentions of writing up my race review (because it was amazing), but for now I’m going to share a workout that I did yesterday.

It’s only upper body because my poor hip and leggies are still pretty tight/sore from the run. Even though I’m physically in pretty good shape because I’m really active, I haven’t run much this summer, and haven’t run over 4 miles in probably 3 years. Which translates not being in running shape and therefore feeling the effects of it still!

But it’s all good. This workout is great because if you’re super short on time, you can do just one 10-minute AMRAP and call it a day. If you have more time, you can do both. And, if you want some cardio, go ahead and add in 3 rounds of 10 burpees, 10 jump squats, 10 plank jacks in between sets 😉

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I didn’t take videos because these are all fairly common exercises, but, as always, let me know if you have any questions!

I hope you all have a great rest of your day and week – I hope to be back sooner rather than later 🙂

 

Wednesday Workout: Cardio EMOM & Upper Body AMRAP (35 min workout)

Good morning! I wasn’t sure if I’d have a post for you today, but considering I enjoyed the workout I planned and did yesterday morning before work, I thought it was only fair to share with you 😉

If you’ve been following B2B for a while, you’ll probably agree that I don’t really workout in the morning very often. It’s not that I don’t like to workout in the morning, because even though my energy level isn’t nearly as high as it is after work, I absolutely love starting the day with a workout and I also love not having a workout looming over my head throughout the work day. But, seeings how I have to leave for work by 6:45am, it just makes getting up and working out at an hour of the day where I’d much rather be sleeping. That, and I tend to have teaching or workout plans after work so it’s not really necessary.  It’s all good, though- I do them when I can and on the days where I can’t workout after work I go during lunch, NBD.

Since I knew I had meetings all day on Tuesday and I had something after work, I knew my only option for getting a workout in was to do it before work. I decided to go in just a little late, which made my morning wake-up call not quite so early. To help speed things along in the morning, I created my workout the night before. On top of saving time, this also gets me excited and mentally prepared to get up early to workout. Laying my workout clothes and shoes also helps! I was up at 5:45am and dressed and working out by 5:59am and done by 6:35- not too bad!

Here is the outline of the workout- I will list out the details below:

Cardio EMOM & Upper Body AMRAP

What I liked about this workout was the format. I started off with a quickie warm up (4 mins, to be exact) and then jumped right in to the cardio EMOM (Every Minute On the Minute) portion, which was burpees and mountain climbers. What this means is that I gave myself 1 minute to complete 15 burpees. However much time was left in the minute after I completed the 15 burpees was used for active rest- side bends/dips, in my case. Once that minute was up, I performed 30 mountain climbers (each leg) and again, the remaining time in the minute was spent doing side bends/dips before jumping back into burpees. This 8 minute EMOM set had me doing 4 rounds of 15 burpees and 4 rounds of 30 mountain climbers. I was successfully sweaty by the end of this.

My next set was an 8 minute AMRAP (As Many Rounds As Possible) upper body workout. My workout the night before had been legs so I knew I didn’t want to do much with them the following morning. I ended up completing 5 rounds of the upper body circuit and was really proud of myself for completing the push-ups on my toes for all of the rounds! Also, as a heads up I used a band for the seated rows and dumbbells for the other exercises.

Once that was done, I did a 4 minute EMOM of burpees and mountain climbers and then a 4 minute EMOM of 15 banded leg-lowers (do a regular leg lower, just add in the band around your feet as you would for the seated row. Extend the feet over your hips and hold the handles with your hands and keep tension on the band as you lower and lift the legs) and 8 get up, sit ups.  For my fellow BoxFIIT certification people, you know what this is. For the purposes of creating an easier to understand workout, I put regular sit-ups in the graphic.

Quick stretch and I was done-zo. It wasn’t the HARDEST workout I’ve done, but it kept my heart rate up and was exactly what I wanted/needed yesterday. As long as you have a pair of dumbbells and a band, this workout can easily be done at home! let me know if you try it 🙂

Questions for you: Do you prefer to workout in the morning, during your lunch break or after work?

Wednesday Workout: 4 Exercise Core & Upper Body Quickie Circuit

Good morning! Each week I always hope that I do a workout that is shareable with you guys. This doesn’t always happen, and to be honest, up until Monday night at the gym I wasn’t really sure I would even have a workout for you this week! Fear not, though, I not only have a workout for you, but it’s a super quickie circuit focusing on upper body and core- something I haven’t specifically focused on in any recent workouts.

As I’ve mentioned I am still fighting a cold so I’m taking my workouts down a notch. I wasn’t planning on working out on Monday, but I ended up being in meetings/trainings from 9:30-4:15 so saying I was going a little stir crazy is an understatement! I just felt like I needed some type of movement- nothing crazy or too strenuous, but something to get my blood flowing. I knew it was the right choice to go walk on the treadmill when the time and miles flew by. After I finished, I came up with this little circuit I am going to share with you today- it’s a perfect finisher or if you’re short on time, you can add a few more rounds and call it a day!

4 exercise core & upper body quickie circuit

Here are some explanations for the exercises:

  • Russian Twist & Press- Starting in a standard Russian Twist position (in a seated position, engage your core and lean back a little while keeping your chest open. You can either lift your feet up to bent knees, straight leg or keep them on the ground), twist your weight over to the right and when you bring it back through center, press it up at a 45* angle. Repeat to the other side so it goes: twist, press, twist.
  • Supine Extension- Grab a weight and lie on your back with your arms extended up over your chest and your legs straight up over your hips with your feet flexed. Next, inhale and make sure you engage your core as you lower both your arms and legs down as low as you can while keeping your lower back glued to the ground. Once you reach your lowest point, start your exhale and lift back up to the starting position. To make this easier, you can bend your knees instead of doing straight leg lowers, drop one leg at a time or ditch the weight for the arm lowers (lat pull).
  • Straight Leg Weight Presses– in the same position as the exercise above, you’re going to engage your core and lift your shoulder blades off the ground and reach the weight towards your feet.
  • Pull-ups- I was able to do 3 reps each round, but if you can do more- rock that! or, if you’re still working on your pull-ups, you can feel free to use a band or maybe to TRX pull-ups.

See? That’s it! Granted, the moves are challenging, but you can always modify up or down depending on your current fitness level. Form always trumps difficulty or reps. One other thing to note is that if you don’t have weights or a pull-up bar handy, you can do this with just your bodyweight (for a move to mimic pull-ups, I would suggest a superman pull).

I’d love to know if you try this 🙂

Questions for you: Do you like to do quickie finisher circuits at the end of a cardio or heavy weight focused workout? What type of workouts would you like to see more of/less of this year? Do you like the short ones like this or do you prefer the longer, full body ones?

This Week: Workouts, toning it down & things I’m looking forward to

Good morning and happy Monday! I think I’m still recovering from the weekend… Saturday and night ended up being a little too fun 😉 Before I get into the workouts, I wanted to say THANK YOU for all your kind words after my post last week where I talked about my workout addiction. It’s never easy being honest about that kind of stuff, but I really feel like I’m on a better track now. I noticed last week that I didn’t have the feeling like I normally do about working out as much and as hard as I can. It was a weird feeling to be more relaxed about my workouts and to understand that taking it down a notch won’t make me lose all of the hard work I’ve done, but in fact, it will likely aid in making those gains better. Giving my body rest will allow me to feel rested and energized during my workouts on non-rest days. I know it will take some time to get used to it, but my goal is to give myself TWO rest days a week. Sure, I can go for a walk or do some light yoga, but I want to be able to let my body relax and rest and hopefully have fewer injuries.

So, with that said, let’s talk about the workouts I did do!

Last Week’s Workouts

  • Monday- My knee was feeling better, but I still wanted to take it easy. I went to the gym and did 40 minutes of cardio followed by some upper body and core work. I also did push-ups and stability ball crunches throughout the day.

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  • Tuesday- Tuesday was the first intense workout I did in almost a week! I taught my bootcamp and holy moly I was sore for 3 days. To say we did a lot of lunges is an understatement 😉
  • Wednesday- I did 15 minutes on the elliptical before teaching UXF Burn. I didn’t do much of the workout because I was so sore from Tuesday.
  • Thursday- I decided to give running a try. I ended up doing 4 miles at a moderate pace. I went out with the mentality that I would just see how it felt and only go as far as I could while still feeling ok. The 4 miles flew by and I felt great. No pain during or after! And, look at these little 5 week old snuggle bugs that I met… I died a little.

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  • Friday- Rest, besides a 30 minute walk during lunch
  • Saturday- I had a pretty intense day of workouts thanks to the #BosFIT event. I’ll share more on that later, but I did 30 minutes of “Bags and Beats”, 30 minutes of BollyX, 30 minutes of spinning and 30 minutes of Barry’s Bootcamp. Yikes! It was awesome!

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  • Sunday- Another rest day! I wasn’t sore from Saturday, which was kind of surprising, but I knew I had worked my body pretty hard so I gave myself rest.

This Week’s Workouts

  • Monday- I taught my 6am Muscle Work class and did some light cardio after.
  • Tuesday- Teaching my bootcamp
  • Wednesday- Maybe a run or some other cardio before teaching UXF Burn
  • Thursday- Not sure. I’d like to get to a class maybe?
  • Friday- I would love to get in a workout during lunch. RM and I are getting massages after work so I feel like working out before that is a good idea because they can massage my tight muscles.
  • Saturday & Sunday- These may be my rest days this week. RM and I are celebrating our 1 year first date anniversary (can’t believe it’s been that long!) and are supposed to go to the Cape early on Saturday so I think I’ll rest.

Things I’m Looking Forward To

I’m SO looking forward to spending the weekend with RM. Because of our schedules, we haven’t spent a weekend together since my dad’s birthday in mid-August. I miss our weekends together and this one is even more special since we are celebrating our anniversary.

Questions for you: How many rest days do you take a week? What was the best workout you had last week? What are you looking forward to this week?

Wednesday Workout: Full Body Pyramid Style Strength Workout

Hi there! I’ve got a fun workout for you that left me rather sore last week. I’m still not totally sure if I was sore for 3 days from this workout alone, or if it was also because of the towel workout I taught before this one. Regardless, I really liked this workout and felt like it hit all the bases for a full body workout.

I’ve posted a pyramid style workout before (Wednesday Workout: Pyramid Workout), and while this one today is similar to the other one, I did mix up the way the exercises were laid out and the cardio that I did with them. I went with 45 seconds on, 15 seconds rest for the cardio format since I think people are sometimes more apt to “give it their all” when they have 45 seconds to work rather than 60 seconds. I know I push myself more to finish it without taking breaks! You’ll notice that the cardio exercises mimic or compliment the strength pyramid exercises… might as well give those muscles a little extra burn before moving on, right?! Also, if you didn’t want to do cardio and wanted to keep the workout shorter by just doing strength, feel free to leave it out entirely. I’ve done that before and I still finished the workout sweaty and tired.

Full Body Pyramid Strength Workout

To help save on time, I did break down some of the rep and exercise combos to be unilateral (no need to do 40 1-legged dead lifts on each side!).

Most of the moves here have made an appearance on the blog before, but if you’re confused about anything, feel free to shoot me an email or leave a question in the comments.

Questions for you: What’s your preferred time for a cardio blast? How long can you give it your all? Do you like to have your cardio moves match the strength move you’ve just completed?