Wednesday Workout: Equipment Based Stations Workout

I think it’s been a while since I’ve had a real workout for you, huh?! Sorry about that! I think you’ll like this one, though. I mentioned yesterday that I taught a fun workout on Thursday, but unfortunately it took longer than anticipated to explain it to the class and have them catch on. Part of that was due to excess chatter and people not paying attention (so frustrating!), but part was probably because it was a format they were not used to and it included some new moves. Regardless, once they got the hang of it, they seemed to like it and I think it was a tough workout for them!

Equipment based stations workout

Per the instructions, each exercise within the set was to be completed for 60 seconds during the first round and 30 seconds during the second round. I came up with moves at each station that focused on a particular piece of equipment or are of the body (core, for instance).

Here are some explanations for some of the moves:

  • Medicine ball push-ups: Do a push-up with the ball under your right hand, then roll it to the left and do a push-up with it under that hand. You can do these on your feet or knees.
  • Partner Sit-Up Throws: Interlock your feet with your partner and bring the ball over your head as you lay back onto the mat. As you perform the sit-up, throw the ball to your partner and they will catch it and lay back onto the mat. Repeat. You can do this against a wall if you’re alone.
  • Stability Ball Lunges
  • Push-Up & Knee Tuck: Perform a push-up with your feet on the ball and then when you’re back in the starting position, tuck your knees into your chest.
  • Line Jumps: Roll a towel into a long rope-like shape, place it on the ground and jump back and forth over it.
  • Mountain climbers & in & outs: do these with your feet on the towels.

I think that should do it, but if you need clarification on anything else, please let me know and I’d be happy to explain them 🙂

Instructor friends- this is a great format to do in class, but even if you’re not an instructor, get a friend and do the workout together!

Have a great day 🙂

Questions for you: Do you like partner workouts? Instructors- do you find that sometimes your class just doesn’t get the workout you planned?

 

Advertisements

Weekly Workouts: Totally Back At It

Hey there! How was your weekend? I was so happy the sun came out yesterday, as it made for the perfect beach day!

This past week, I had a 5 day string of really awesome workouts. After having been sick and having been in Maine, it felt awesome to be back into the full swing of workouts! I am traveling for work this week (Stowe, VT from Tuesday- Friday) so my workouts will be TBD for most days, but it will be nice to mix it up again.

Last Week’s Workouts:

  • Monday: I went to The Studio Empower, which was a really nice change-up from my normal workouts! During my lunch break, Jess and I filed for our 2nd Mommy’s Moves video. Check it out here. Also, Jess’s newsletter is worth a glance, too!

095

  • Tuesday: I ran 30 minutes (3.34 miles) before work and then did some upper body strengthening since my legs had gotten quite the workout the day before.

IMG_4288

  • Wednesday: A fellow instructor asked me to sub her 5:30 Sports Conditioning class, so I ended up teaching a double. 3 people, between the two classes, said they almost threw up. Loved it!

IMG_4315

  • Thursday: 2nd double of the week! Numbers were a little low, which was a bummer since I was sill really amped up about being back!
  • Friday: I ran for 15 minutes on the treadmill before subbing my old SHRED class at the Allston BSC! Felt really great to be back 🙂
  • Saturday : Rest, besides walking around the city.
  • Sunday: I got up and did a 5 minute warm up (jogging in place, jumping jacks, high knees, squats, etc.) and then did 25 reps of lots of different moves (squats, lunges deadlifts, biceps curls, rows, skull crushers, leg lifts, etc.). After 3 or 4 moves, I would throw in 2 minutes of cardio. I was literally shocked at how sweaty I got!

IMG_4332

This Week’s Workouts

  • Monday: I will likely go to the gym after work and do cardio and weight training, big focus on the abs!
  • Tuesday: Pending on how hot it is, I’ll try to run outside before work. I am driving up to VT in the afternoon, so I want to get my workout done right away!
  • Wednesday/Thursday/Friday: I will be in Stowe, VT at a conference, but will absolutely be getting in some workouts! I’m traveling with Tim, who loves to workout, too, so it will be easier to make sure workouts happen! Likely runs outside and weights in the gym.
  • Saturday: Teaching kickboxing!! 🙂
  • Sunday: Pending on how my workouts went for the week will determine my Sunday workout, if any. I am traveling Mon-Wed of the following week, so I would like to get in solid workouts before that.

Questions for you: When it gets really hot, are you more likely to skip workouts? What days do you like to rest on? Did you try any new workouts last week?

Wednesday Workout: 10 Stations Circuit

Well hello! Greetings from Atlanta! It’s so much hotter here than it is back home- yeesh! I’m not complaining, I just wish I could sunbathe poolside with a cute cabana boy bringing me cocktails and treats all day. What? Don’t tell me that doesn’t sound lovely!

Anyway, since I won’t be around to teach tonight, I wanted to share a fun workout that I taught last week in SHRED. I was feeling Monday’s BodyPump & Wednesday’s 3 mile run and UXF Burn workouts, so I wanted to teach something where I could instruct and demo, rather than actually DO all of the workout with the class. This ended up being perfect because I could jump in at the stations I liked and needed that day (core ones, in particular) and avoid the ones for which I was sore or the high cardio ones since I was teaching Kickboxing after.

10 stations circuit

When teaching circuits, I always like to throw in a little HIIT action in between each round to get everyone’s heart rates up and get them pumped for the next round. These are most of my favorite exercises (at the moment- I seem to get new favorites every couple of weeks), so I thought it was a pretty fun workout! If you have any questions, obviously let me know! This can totally be done at home, too. You can do a plank hold on the ground if you don’t have a stability ball and you can do biceps curls balancing on one leg (which still works your core like balancing on a BOSU does) and normal jump squats.

In other workout news, I had a really awesome workout on Monday at the Wellington BSC after work. As I have mentioned, I’ve been really into lifting heavier when I can and since I ran 5 miles on Sunday, I decided to make Monday a light cardio day and focus on heavier lifting. I warmed up with 15 minutes on the elliptical and then did the following, which you’ve seen many times on the blog!

  • 5 stair runs (up and down=1, so repeat 5 times)
  • 25 reps of lower body exercises: squats, lunges (each leg), dead lifts, pliĂ© squats. I did 50lbs here, which is about as much as I can do unless I am using a machine and don’t have to lift the weight over my head to get the bar in place!
  • 5 stair runs
  • 25 reps of upper body exercises: isolation curls (25 each arm) while sitting on a BOSU, 1 armed triceps extensions while balancing on 1 leg (25 each side), front & side lat raises (on each side) and reverse flys. (I couldn’t find the weights I needed, so I did 12.5lbs for everything except the lat raises- I used 8lbs as I am still babying my shoulder
  • 5 stair runs
  • 25 core exercises: BOSU plank tilts, weighted side dips balancing on BOSU, Russian Twists, straight armed plank with leg lifts
  • 5 stair runs
  • 25 squat & chest press, 25 curtsy lunges with OH press, 30 second side plank each side, 1 minute plank to finish it off

Fun workout and I was SO sweaty, mostly from lifting!

IMG_3990

IMG_3992

IMG_3993

(yes, I am that weird/crazy girl taking pics of myself at the gym!)

Questions for you: What are you currently loving at the gym? Do you like stations workouts?

Boot Camp and Supersets

Where did the “warm” weather go?! I guess this is what comes with the spring season.

How about a little workout for you? I did this in my total body conditioning class last week and it was a good one. The workout starts with a boot camp style and moves to a supersets & cardio style at the end, which is a nice way to break up the class if you ask me!

Boot Camp and Super Set

Obviously this can be modified up or down as you wish. Here are some possible modifications:

1. Don’t use a weight for the squat w/OH extension OR use a heavier weight

2. Step forward into a squat rather than jumping OR jump higher/further

3. Push-ups can be done on your knees OR try lifting a leg

etc., etc. If you’re looking for a more specific modification, please shoot me an email (burpeestobubbly@gmail.com) or leave a note in the comments section! YouTube is also a great resource to get visuals for the moves (froggers or bunny hops, for instance).

For the supersets, try challenging yourself with the weights! If you usually curl 5’s or 8’s, try going to 8’s or 10’s or 12’s… It might feel tough at first, but you’ll be amazed how quickly your muscles grow stronger when you increase the weight you’re using (I promise, you don’t get bulky! But you will get more tone and definition:) )

Let me know if you try this!

Questions for you: Do you like circuit style workouts or do you prefer workouts where you don’t have to repeat anything? I know I do circuits often, but they aren’t my favorite! They are great for causing muscle fatigue, though:)