03-11-2015

Full Body 30 Minute Workout Part 2

A few weeks ago, I posted a full body 30 minute workout. It got good feedback, so I wanted to post one more as I continue working on my fitness eBook which will be a 9-12 week program with workouts similar to this. This one is a bit more complicated than the first one in terms of exercises involved, so below the image I will explain each one and put in a video tutorial if needed. Keep reading below for my full instructions:

30 Minute Full Body Workout
 AMRAP means as many rounds as possible. So in the first set of exercises, you’re going through and repeating them until your watch hits 30 minutes. Take a 1-2 minute break, then continue onto the next set of exercises. You should get in 2-3 sets in each group of exercises.

Okay so let’s explain the exercises:

Split squats + overhead press: You’ll be doing 10 split squats per leg, with the dumbbells stacked on your shoulders. As you come up, you will press up. Similar to a squat and press. Here’s my split squat tutorial:

Pushups with shoulder taps: You do a normal pushup, and when you come up you tap each shoulder with the opposite hand. Sounds easy but trust me, it makes this exercise even harder.

Side to side burpees: Usual burpees but instead of jumping straight back, you jump out to one side, jump in and up, then jump out to the other side.

Single leg deadlift + row: This is a typical single leg deadlift with a dumbbell, but when you get into the bottom part of the exercise (when your back leg is up), you will do a single arm row, then come back to standing and repeat. This is a great exercise for runners because you’re working on your hamstring and glute strength AND balance.

Tricep dips with leg raised: You will do 10 tricep dips with one leg raised straight out in front of you, then switch legs and do 10. You can do this on the floor or with your hands behind you on a bench to make it more challenging.

Donkey kicks: Another one that looks easy but is a killer cardio exercise and you’ll feel the shoulder burn! You don’t need to have your arms elevated like she does, but it’s a good modification if you need it to be a bit easier for you. If your wrists are an issue, hold dumbbells in your hands so your wrists are in a more neutral position.

Curtsy lunge + kick: Pretty self explanatory. Do a curtsy lunge then as you come up kick your leg out. Do 10 on each side then switch. You can add weight to this exercise to make it harder.

Half and half bicep curls: Start with the dumbbells up by your shoulders (elbows bent), lower half way, then bring back up. Do this 10 times. THEN, start with the dumbbells down (elbows straight), curl up half way and lower 10 times.

Commando burpees: Normal burpees but when you get down on the ground, you will go from on your hands to plank position, then back up.

Side plank with DB reach under: Get into side plank position, then with the dumbbell, reach under yourself, then bring the dumbbell up towards the ceiling. A bit hard to explain:

Dumbbell pull-over: This is a good lat workout (sides of your back) and a core workout. Your knees should be bent at a 90 degree angle with feet up in the air. As you drop the weight behind you, focus on engaging your core and pressing your lower back into the floor. Here she demonstrates the pull-over portion of the exercise. With your feet elevated it makes it more of a core exercise.

Reverse plank: Instead of facing the floor you’re facing the ceiling. Hold it. You’ll feel it in your hamstrings, glutes and core. Bring it down to your elbows to make it more challenging.

I know that’s a lot of YouTube videos but I wanted to make sure you knew how to do each exercise and it wasn’t confusing! This is a full body workout that will have you sweating for sure…and it’s only 30 minutes! 

If you try it out, please let me know! I loved hearing back from people about their thoughts on the previous workout I posted. Stay tuned for my eBook which will have a workout plan with workouts like these so you can get fit in just 30 minutes per day :)

Do you add in cardio to your strength routines, or do them separately?

What are your favorite cardio exercises in a circuit routine? I love to hate burpees!

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09-09-2014

Quick Hill Interval Workout

Are you limited on time or just want a good finisher after a lifting workout? Then you have to try this hill interval workout I did yesterday!

My mom and I were sweating bullets once we were done, and it only took about 10 minutes (or maybe less). 

Doing hill sprints helps torch calories as well as make you stronger – which is a great thing if you’re a runner. Adding in hill intervals will help build speed, strength and endurance. 

Here’s the workout:

Hill Sprint Workout

Instructions:

  1. Warm up for 5-10 minutes. Obviously skip this step if you have been lifting or exercising prior to this and are using this as a finisher.
  2. Start running! Take a 1 minute break in between each interval. I like to walk or slow jog.
  3. Cool down & walk for 5 minutes once you’re done.

Like I said, perfect for when you’re short on time but want to get in a good sweat.

Do you like hill sprints? I know some people hate them but I love them. I also like hillier courses better than flatter race courses. How about you?

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06-18-2014

HIIT + Abs Workout

Here’s a Wednesday workout challenge for ya…a full body workout that’s a little bit of HIIT, a little bit of strength, a little bit of abs…

I’m all about workouts that are also great to do after runs, since I’m a runner and have to work on strength training. Does anyone else have a tough time balancing both when you’re training for a race?

I was inspired to do a 30-20-10 type workout after seeing a personal trainer and her client working out at the gym yesterday. The trainer had her client do 50-40-30-20-10 burpees, then back up 10-20-30-40-50 burpees. Dayyummmmm!

Here’s the workout:

Full Body Workout

 

DB means dumbbell…figured I’d clarify just in case ;) This whole workout should take about 20 minutes, so it’s great on it’s own, or after/before a cardio workout. 

As always, let me know if you try it out, I’d love to hear your thoughts.

What is your favorite core exercise? I need more to add to my repertoire :)

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04-25-2014

4 Minute HIIT Workout

A week or so I posted my 3 minute ab workout…and today I’m giving you a 4 minute HIIT workout! No excuses now!

Today’s workout is in 30/30 intervals, which  means 30 seconds of work, 30 seconds of rest. During those 30 seconds, I want you to go as fast as you can while maintaining proper form.

You can do it once through if you’re short on time, or you can do it 4-5 times through for a 15-20 minute workout or finisher to a workout.

4 Minute HIIT Workout

Let me know if you try it out, or have any questions!

What’s your favorite cardio/HIIT exercise? I have a love/hate relationship with burpees :-P

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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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02-12-2014

Health/Fitness Links To Get You Through The Day

There is another snowstorm coming tomorrow. WTF?!?! I cannot recall a winter with so much snow…Who else is planning for snow tomorrow?

Here are your health links for today:

What’s your go-to breakfast meal? Mine is 2 eggs over-easy with a piece of toast, and avocado.

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02-10-2014

Workout Plan For The Week

Do you need a week long workout plan? I decided to put together some workouts I have created, and videos into a 7 day workout plan for you, that you can follow this week!

If you like trying new things or just want to switch up your routine, then this is perfect for you :)

Here we go:

Monday

gym workout

Get Pumped At The Gym

Tuesday

30-60 minutes cardio of your choice

Wednesday

Lower Body Blast



Thursday Torch Those Arms

Friday

Off

Saturday

Sunday

There you have it-a week of workouts! Feel free to move around days, or the rest day to whatever works best for you. Also, if you want a second rest day, use the Tuesday cardio day as a rest day.

Let me know if you have any questions about any of these workouts!

I’m excited I figured out how to add Pin It buttons underneath pictures, so please feel free to pin things/follow me on Pinterest :)

Which of these workouts do you want to try?

What types of workouts would you like to see more of? I always love feedback!

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01-02-2014

Upper Body HIIT Workout

For those of you who follow me on Instagram, you may have seen this workout a week or so ago.

Once a week, my brother and I are doing a high intensity interval workout that also incorporates strength. We are currently following a strength training program, but I will talk about that in another post!

This workout focuses on upper body muscle groups, but you will definitely still feel it in your legs during the cardio portions.

Directions:

Perform the first set of 3 exercises 2-3 times through. For each exercises, time yourself for 1 minute and count your reps. In between each exercises take a 45-60 minute break. Once you’re done with the first batch, move onto the second. Your break will be however long it takes you to set up for the second set of exercises – just don’t take too long ;)

My brother and I did each set of exercises 2 times through, and it took a total of 21 minutes. We were huffing and puffing by the end. It’s a short workout, but intense! For a longer workout, just add sets.

The reason you will count your reps is so that the next time you do this workout you can compare your numbers.

One last thing, make sure you focus on form. Yes, you’re trying to get as many reps as possible in 1 minute, but only with good form. For example, I went way slower on squat to curl than I did on barbell rows, because I wanted to get in good squats. Don’t sacrifice form for numbers.

Exercises:

Here are some YouTube links to show you how to do some of the exercises with proper form:

Tricep Pushups

Barbell Bentover Row

Box Jumps

Let me know if you try this workout or have any questions!

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12-16-2013

Christmas Tree Pyramid Workout

I had the opportunity to team up with Tribe Sports to create this pyramid workout. I’m part of the “Tribe” and love this online fitness community. You should check it out!

Through the website, you are able to find great workouts (either to do at the gym or at home), create your own workouts to share with other community members, join in discussions relating to health and fitness, and partake in challenges, such as “100 crunches a day for 2 weeks.” It’s a great platform to try new workouts and hold yourself accountable.

Which is why I created this workout! I wanted to share it with the Tribe community, especially since it is holiday season aka less time to possibly go to the gym due to obligations and travel. This is an all body-weight exercise that you can do anywhere. Do it once for a quick session, or repeat as many times as you want in order to burn off some extra calories ;)

christmas workout

A lot of people have been commenting that they thought I wrote “12,360 twist jumps” but I actually meant twelve 360 twist jumps. That would be an insane number of jumps! ;)

You could also switch it up too. For example, you could complete the pyramid then work back down. Or get to 12 twist jumps, then 14 burpees, 16 squats, etc. and keep increasing.

When I’m short on time or don’t feel like going to the gym, body-weight workouts with cardio built in are my go-to.

Let me know if you have any questions about how to perform any of the exercises!

Will you be traveling this holiday season? Do you plan on fitting in time for fitness? Hey, it’s totally okay if you don’t…it is the holidays after all!

*I was not compensated for this post. All opinions are my own.

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Don’t forget to enter my giveaway!

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09-26-2013

Get Strong At The Track!

Here’s a Thursday track challenge for you. It’s fall…it’s perfect weather…it’s a great time to be outside! Which is why this workout is at the track and includes some strength as well. No equipment needed – just you and the track.

track workout

 

A full body workout, and if you do it 4 times through you will complete a mile. Let me know if you try this workout!

Do you workout at your local track? What kind of workouts do you like to do there?

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