Tag: Wednesday Workout

Wednesday Workout: Bodyweight Ladder Workout {for time}

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Hump day! Woohoo! Hope you guys are having a good week so far. I have a fun workout for you today. Originally I planned on running on Monday, but up in Maine it never really got higher than 30* so I decided to just stay in the house for my workout instead. I came up with this and tested it out and it was a total butt-kicker! I timed myself so that I could give you guys an idea for how long it might take you. From start to finish (up the ladder and back down), it took me 14 minutes and 7 seconds, which included a few breaks when needed. Since I had extra time, I ended up going through it 2 more times, but I changed up the exercises a bit and added in some 5lb weights since I noticed my mom had them laying around.

With that said, this workout could totally be your entire workout and even with a warm up and cool down you could be done in 20 minutes!

Bodyweight Ladder Workout

For everything that requires a left and right leg or arm (lunges, mountain climbers, high knees, side dips), perform the number of reps on each side. If you have any questions on the exercises, please let me know- I think most of these are pretty common B2B workout exercises, but I’m happy to explain them if you’re confused.

Let me know if you try this- would love to know how long it took you to complete!

Questions for you: Do you push yourself harder when you’re racing the clock for a workout?

 

 

Wednesday Workout: 12 Minute Count Down AMRAP Workout

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Good morning! As much as I think 70* weather in early March is totally wack, I am pretty excited to hopefully run outside today!

If you’re planning on working out inside today, though, maybe you’ll want to give this a try. I had my fitties do this for the second half of my sweat-KICK class last week and everyone had positive things to say about it afterwards (even though I did get some serious glares while they were doing it 😉 ) so I figured it was worth sharing. Plus, I am ALL about short, but effective butt kicking workouts these days and this workout fits the bill for both!

All you need is a set of dumbbells- easy enough, right? And, if you’re looking for a longer workout, by all means set your timer for 15 or 20 minutes.

12 Minute Count Down AMRAP Workout

I think everything should be pretty straight forward, but please don’t hesitate to reach out if you have questions.

I hope you have a great day- get sweaty!

Questions for you: Do you take advantage of the nice weather by taking your workouts outside? What’s on your workout agenda today?

Wednesday Workout: 3 Exercise AMRAP Circuits {w/a killer cardio blast!}

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Confession: I really haven’t felt like blogging this week. I don’t know what it is, but Monday night I had time and legit just chose not to. Well, I technically I just chose to spend my time working on my Box FIIT certification, but still. I had decided to just not blog anymore this week, but then after the class I subbed last night I decided I really wanted to share the workout that I taught with you guys, so here I am!

If you’ve been following B2B for a while, I’m sure you’re well aware that I love AMRAP (As many rounds as possible) workouts. I love them because you know how long you have to work which means you can push yourself however much you want. When teaching, I especially love this format because it allows for all levels in the class to work at THEIR level. There are some who are really advanced and love pushing themselves and then there are some who might be easing back into workouts or tired or sore and may not want to push themselves quite so hard. By giving my members the set exercises per circuit, they are able to go at their own pace and we still all finish at the same time. Win-win, if you ask me!

For this workout, the AMRAP circuits are 6 minutes long and there are 3 exercises per circuit: a lower body focused exercise, upper body focused and core focused. Between circuits we did a lovely little cardio blast 😉 If you’re running short on time you can pick just a few of these or skip the cardio or just do a few rounds of the cardio.

3 exercise AMRAP circuits

For everything that has a right or left, do the 10 reps on each side (or 20 reps for the cardio). Here are some explanations/clarifications:

  • Squat->lunge->squat- Stand with your feet a little wider than hips width (either with a barbell on your back or weights in your hands or holding a KB) and do one squat, then step the right foot back into a lunge and come back to center and do another squat. Repeat on the left and then right until you do 10 lunges on each leg.
  • SLDL= Single Leg Deadlift. Keep the standing leg knee soft as you hinge forward from the hips. Make sure you keep both hips facing the ground. If this is too hard you can do a standard deadlift.
  • Narrow squat & front raise- Stand with your feet hips width with light weights in each hand. As you sit back into your squat, with a neutral grip on the weights lift them up to shoulder level. By holding the weight out in front of you, it should allow you to get a little lower into your squat.
  • Plank w/shoulder taps- in a high plank, tap opposite hand to opposite shoulder, making sure to keep your hips flat and stable as you do so.

I think that should do it for exercises that might need a little explanation.

Let me know if you try this!

Wednesday Workout: Three Snow Day 10 Minute AMRAP Circuits

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Hi guys! Guess who finally has a workout for you?! And actually, I kind of have THREE workouts for you, depending on how you decide to do them.

While I was stuck inside on Monday (I love when my WFH days coincide with winter storm days), I came up with a new workout to test out before sharing with you. I knew I wanted to do a little bit of everything, so I decided to break the workout up into three sections: cardio, strength, core. Each portion of the workout was a 10 minute AMRAP (As Many Rounds as Possible) circuit with 4 exercises in each circuit. I don’t know if it was because I was home by myself (always have less motivation to push myself!) or because I was feeling stuffy, but the workout was hard- I think you’ll like it!

The beauty of the design here is that pending on how much time you have, you can decided to do 1 AMRAP circuit, 2 or all 3. It can totally be a pick and choose type of thing based on what you want to accomplish for the day.

3 snow day amrap circuits
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Wednesday Workout: Bodyweight Workout Finisher

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Hello! Hope you guys are all hanging in there with these super cold temps this week! I’m popping in quickly today to share a little bodyweight workout finisher that I did the other day after I finished my treadmill run. On days I run, I typically just do some stretching and light bodyweight/core exercises. I save my weight lifting for the other days where I am not spending 30+ minutes doing cardio. If I combined running and weights I would be at the gym for an hour+, and as they say: ain’t nobody got time for that!

Last week I shared this quickie finisher and today I have another one for you. What I love about “finisher” circuits/workouts is that they are great as just that- a finisher, but they are also great if you make them as your whole workout by adding in more rounds. I did 3 rounds of this after a 4-miler on Monday, but if I was looking for a quickie workout while I was traveling or short on time, I could totally just add a few more rounds or make it an AMRAP style workout.

Bodyweight Workout Finisher

  • Squat & Knee lift X10 (5 each leg)-  With your hands behind your head and your elbows wide,  perform a squat. When you come back up to standing, engage your core and lift your right knee and cross it over your body to meet your left elbow. Perform another squat and then lift your left knee over to your right elbow. Each knee should come up 5 times (you’re doing a total of 10 squats).
  • Hand release push-ups- Start in a high plank position, either your knees or on your toes. Slowly lower yourself to the ground, keeping your body flat like a board and making sure to not drop your knees or hips before your chest. In the same plane/board-like motion, press into your hands and push yourself up in one motion, again making sure your chest isn’t coming up before your hips- everything should go up and come down together.
  • Hip lifts/bridge- On your back with your knees bent and feet flat on the ground, engage your core and press your heels into the ground as you lift your hips, making sure to squeeze your glutes! Lower back down and repeat.
  • Full sit-ups- Staying in that same supine position, place your arms along your side and exhale as you perform a full sit-up, reaching your hands to your feet.
  • Plank hold- Flip back over and hold a plank for 15 seconds the first round, 30 seconds the second round, 45 seconds the third round, etc… adding 15 second to the plank hold each round. You can either do the plank with straight arms or on your forearms and you can do them on your knees or toes.

As always, let me know if you try adding this to the end of your workout!

Questions for you: Do you keep your cardio and weights on separate days if you aren’t doing a metabolic combination workout?