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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05-22-2014

My Top Back Exercises

It’s t-shirt and tank top season – which means it’s time to work those back muscles! Working my back is one of my favorite things to do. I always feel really strong while doing back exercises, and it’s a major muscle group which means you’re burning even more calories. I wanted to list out my favorite back exercises, in case you want to add some to your routine. Even if you’re already doing most of these, remember you can switch up your routine bu changing how many sets or reps you do, and increasing the weight you use.

Single Arm Bent-Over Dumbbell Row

Bent-RowSource

This is definitely my favorite. I love doing single arm exercises because you can focus on one side, and also strengthen any weaknesses you may have on one side. Start with whatever side you think you’re weaker on. Focus on keeping your core tight and your back flat. Also focus on squeezing your shoulder blade as you pull up…engage that muscle!

T-Bar Row

t-bar_rows copybigSource

I only really started doing T-Bar rows when I started the Get Swole program, but I love them. Talk about a full-body exercise! You’re really working your core and lower back because you’re lifting the weight while in a bent-over position. If you’re lower back hurts as you are pulling up, the weight is too heavy for you. Always remember to keep a flat back and core engaged. A good cue I give people during any exercise is chest up, shoulders back.

Seated Cable Row

Intense-20-Minute-Back-Workout-Seated-Cable-RowsSource

Another great back exercise that will have you out of breath. Once again you will be using your core to stabilize yourself. As always, remember, CHEST UP SHOULDERS BACK! ;) Also, make sure your shoulders aren’t up by your ears. Relax your traps. Don’t lean back either as you pull it in. Stay in a neutral position. If you have to lean back, it’s too heavy for you.

Inverted Row

modified-rowSource

The great thing about this exercise is that you can do it anywhere. You can use the smith machine bar, or any barbell, or you can use a ramp railing (which is what I usually do at the gym). Engage your core and don’t let your hips sag or go up too far (so that you have an arch in your back).

Pull-Ups

How could I not include this??? Pull-ups are a full body strength exercise, and I’m still working on bringing back my strength so I can do unassisted pull-ups. In the meantime, I’m focusing on the assisted pull-up machine and band assisted pull-ups, which is the picture below:

Band-Assisted-Pull-upSource

As you get stronger, you’ll be able to use thinner and thinner bands. Plus, using a band works your core as well because you need to use it in order to not swing forward as you pull up.

Single Arm Cable Pull Down

Single Arm Pull DownSource

We covered a lot of horizontal pull exercises, so we need some vertical pull in here too. I like doing single arm cable pulls because, as I mentioned with the single arm rows, you’re focusing on each arm at a time, which makes it a bit tougher than using both arms on something like a lat pull down. I like to do these sitting or standing. Pull with force, and then slowly  let it go. This exercise will also help you get stronger with your pull ups.

Here re two chest and back workouts using some of the above exercises. I like combining chest and back because they are opposing muscle groups. I prefer body split routines like this as opposed to full body, which I explained in this post about the benefits of both full body routines and body split routines.

Do one of the workouts for 3 weeks, then switch to the other one. This will help avoid plateau, and help you get stronger!

Feel free to change up any of the exercises, or how many sets/reps you do…this just serves as a starting point :)

chest-and-back-workout

Let me know if you try it out!

Do you like doing back exercises? Which are your favorite?

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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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04-11-2014

3 Minute Ab Workout!

With abs, we tend to focus on reps. We do several reps of an exercise, then move onto another. But when was the last time you did some isometric holds? Trust me, these holds will get your abs burning as well!

Here’s the workout:

Ab WorkoutPhoto Credit: Arya Ziai via Compfight cc

1 set of this is only 3 minutes, but your abs will be shaking. Do it either once, or add on 2-3 extra sets depending on how you feel. For me, reverse planks are the toughest! I need to work more on my core.

What is your most challenging core exercise?

Are you able to do a handstand? I wish!

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04-03-2014

Welcome To The Gun Show Workout

Ready to strengthen those “guns?” 

Here’s a workout that focuses on your upper body, on small muscles (biceps and triceps) and big muscle groups (back) alike. You can use it as a finisher to your normal routine, or do this on it’s own. Repeat it 3-4 times through as its own workout, and finish up with cardio or abs if you’d like! You can find all my other workouts here, or hover over my navigation bar to get a breakdown based on what body part you want to work.

Arms workout

Photo Credit: beyondhue via Compfight cc

As always, here are some helpful YouTube videos for each exercise, if you’re not sure what the correct form is:

Tricep French Press (though you will be doing single arm presses)

Dumbbell Bent Over Row

Dumbbell Overhead Press

Let me know if you decide to try this out!

What is your favorite upper body exercise? Currently, I love to bench press :)

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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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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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11-15-2013

Get Pumped At The Gym

TGIF! I can’t believe the response I got to my running post yesterday…thanks everyone! :)

Are you heading to the gym today to kick off the weekend the right way? If you’re looking to try something new, here’s a workout I created that hits all major muscle groups and adds a cardio component. If you weren’t planning on going to the gym, I think you should go ;)

getpumpedInstructions:

Do 10 sets of each exercises, and repeat 3-5x through depending on how much time you have/how challenging of a workout you want.

For pull-ups, use an assisted pull-up machine or band if necessary.

For the benchpress, use dumbbells if needed (if barbell is too heavy or not available at your gym).

For the kettlebell squat, hold the kettlebell up against your chest, elbows tucked in.

Use dumbbells for the “squat,curl,press.”

If you don’t need to do cardio today, or plan on doing it after, you can omit the burpees from the workout.

Let me know if you decide to try it! I’d love to hear your thoughts.

Do you prefer to workout at the gym or at home?

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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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09-10-2013

Crush It At The Gym Today

How? With this workout I created for you!

Print it out and take it with you to the gym if you want to try something different. It’s strength and cardio, and sure to leave you in a puddle of sweat. Make sure you have good form throughout the workout, and you can take breaks when you need to in order to ensure proper form. Here’s the first printable workout I created if you want to try that out first.

cardiowkt2

Count your reps, and then next time you can see if you have improved! Here are some descriptions for each exercise:

Bosu squat jump: This is tricky to explain but here’s a link with a very detailed explanation and pics!

Push-up with shoulder tap: Do a pushup, once in the up position tap one shoulder with opposite arm, then vice versa, then drop back down into a pushup.

Hip raise on bench: Put your feet on a standard bench, butt close to the bench. Using your heels, lift up your hips and squeeze your glutes. Come back down and repeat.

Curl-to-shoulder press: Standard bicep curl, then up into a shoulder press. Keep arms in line with your ears.

Toe touches: Lie on your back with feet straight up in the air. Crunch up and touch your hands to your feet, or as close as you can get.

*Let me know if you decide to do this workout! Good luck ;)

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