02-04-2015

No Excuses, Full Body 30 Minute Workout

I’ve been experimenting with and creating my own strength workouts lately. I wanted something my mom and I could do 3 times a week for 30 minutes. This will be perfect for when we start running more and don’t feel like spending an hour or more at the gym. I’m planning on creating an ebook of these workouts, along with video how-tos for the exercises. You do a different, full-body workout 3 times per week for 4 weeks before the plan changes. Let me tell ya…I have been feeling sore lately!

This type of workout is different for me because I’ve always focused on lifting heavier and not tracking my rest periods. On upper body days I remember feeling like I hadn’t really worked out at all.

This workout is 30 minutes…which sounds short, but you’ll be dripping in sweat like I have been. You only need a set of dumbbells. You get a 1 minute break in between each group of exercises before moving on to the next. You’ll hit every major muscle group and it includes cardio/plyo moves. 

I’ll explain more below:

30 Minute Total Body Workout
Although I say “AMRAP” I don’t mean that you should be flying through each thing trying to get as many reps as possible. Go through each exercise as you would in any normal workout…the key thing is focusing on your form.

I have been using 10 pound dumbbells for my workouts, though I’d suggest a lighter pair and a heavier pair. For example, you might need heavier weights for DB (dumbbell) squats.

Each week, you should be improving. So the first week I could only do 2 rounds of the first group, then the second week I got 2 rounds + the first exercise done. If you feel you can up your weights the next week, do so. You should be struggling for those last few reps, not blowing through each exercise.

Hmm…trying to think of what else to tell you about this workout…I know once I click publish I’m going to remember stuff!

With 1 minute breaks after each group, it’s a 28 minute workout. If you need longer than a 1 minute break, take it, and see if the following week you can cut down your rest time. 

When I wrote up my workouts, I figured, this won’t be that hard…I’ve lifted with barbells before, psh, lunges with dumbbells is a piece of cake! Nope, I was dripping with sweat and so sore the next day. Having each round be timed is what really challenged me, and has helped me lose 5 lbs in the 2 weeks I’ve been following my plan.

This is an example of what the workouts in my future ebook will be like…now I just have to sit down and write it/create videos! :)

Edited to add: I’m linking this post up to the Wild Workout Wednesday link-up. If you have a workout to share, join in!

If you try this, please leave a comment or tweet me with your feedback, I’d love to hear it as I work on creating more workouts.

What’s your favorite way to lift weights? Slow and heavy? Circuit style? Or mix it up?

Try this total body 30 minute workout...actually 28 min. #noexcuses #fitfluential
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06-25-2014

10 Minute AMRAP Workout

I finally posted a new video! I haven’t posted to my YouTube account in a while…making and editing videos takes a decent chunk of time which I haven’t had. But I always do love editing them and seeing the final product.

Today, I have a 10 minute AMRAP (as many rounds as possible) workout that you can do at the gym. All you need are some boxes and a barbell. It’s total body, and includes some plyometric work too.

If you want to do this at home, you can modify by doing dumbbell rounds instead, and doing single box jumps or squat jumps.

Do as many rounds of each exercise for 10 minutes. Or you can do 3-4 rounds…whichever works best for you! Do each exercise for 12 reps.

Here’s the workout:

And here is a printable to take with you to the gym!

amrap-workout

Let me know what you think & if you try it out! I always love hearing your feedback.

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03-14-2014

Fitness Friday – 10 minute workout!

TGIF! Who’s ready for the weekend? I’ll be spending today at the Blogging Concentrated 1-day workshop/conference in NYC, but I couldn’t leave you without a workout to kick off the weekend ;)

This is a 10 minute workout! Yes, it will only take you 10 minutes to complete. If you’re short on time or just don’t feel like spending an hour at the gym, then try this workout out.

There are a few ways you could do it. You could solely do the 10 minute workout (after a proper warm-up of course). Or, you could go for a run or do whatever you want first, then end with this. Or if you want to make it longer, simply do it for as many rounds as possible in 15 or 20 minutes. Challenge yourself!

This is also a bodyweight workout – which means no equipment! So…no excuses :)

10 minute workout!

We’re hitting legs, chest, arms, abs…burpees for cardio…this workout has got it all!

I’ll be heading to my Maryland tomorrow for my brother’s soccer tournament, so should be a fun weekend. I think we plan on visiting Baltimore for dinner or something. Hope everyone has a great weekend!

What are your plans for the weekend?

Out of the exercises in this workout (squat, push-ups, dips, bicycle crunches and burpees) which is your least favorite?

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