Category: Workout

Get Moving + Cardio Core Circuit

Today after school, I practically begged myself to get up and get moving. I knew I’d feel better if I worked out than if I didn’t, but I still had trouble talking myself into it. Luckily, I have a really simple workout in my back pocket at all times. Not literally, but you get the drift. It includes a few fun moves, like twisting knee tucks. They kind of make you look like a drunk frog, but whatever.

twisting knee tucks

After my quick circuit, I felt so good that I actually kept working out. I went to the gym and took a class. I know. My mind is blown, too. I don’t work out for days and then I do more than I have all month. I guess sometimes you really do just have to force  yourself to get going. Momentum is real, y’all.

Cardio Core Circuit



And now for a breakdown of the moves:

Twisting Knee Tucks: Begin this move in plank position, with your feet together. Quickly jump your feet towards your right hand and then back out into plank position. Repeat on your left side. Continue alternating sides until your time is up.

V Sit Ups: Lie down on your back with your legs together and your arms by your side. Raise your shoulders off of the ground and lift your legs to about a 45 degree angle. Brace your core and lift yourself into a “V”. Your legs can remain extended or you can bend them as you sit up. I need to work on keeping my torso straighter and my core tucked. My body rejects these. Keeping my arms a bit higher would help.

Plank Jacks: Get into push up position. While bracing your core, jump your feet out as wide as you can and then jump them back together. This is one of my favorite ways to easily spice up a boring old plank. Oh, and sweat a lot.

Alternating 2-Point Plank: Begin in plank position, with your feet hip-width apart. Keeping your torso as straight as possible, lift your left leg and right arm so that they are parallel to the ground. Hold for a few seconds and lower. Repeat with the opposite arm and leg.

High Knees: Start by standing with your feet hip-width apart. Lift your right knee toward your chest and quickly place it back on the ground. Do the same with your left. Continue to alternate knees as quickly as you can. Seriously, this is really just running in place while trying to look goofy by slapping your knees into your chest. No big deal.

Plank Side Walk: Begin in plank position. Cross your right hand over your left while you step your left foot to the left. Then step your left hand and right foot to the left, so you’re back in plank position.That’s a lot of lefts, y’all. I hope you followed that, because I did it and I still just got confused. Thank goodness for the pictures.

Mountain Climbers: Get into push up position with your right leg toward your chest. Explosively switch positions of your legs, kicking the right leg back while tucking the left leg under your chest. It’s basically like running parallel to the ground, at least that’s what I tell myself.

Well, it’s 9 pm (aka my bedtime) so I better go. Let me know if you try this one! I know I did it before I lifted weights, but I think it would work better as a “finisher”, you know? It’s also just fine by itself, though, I promise. :)

Weight Plate Workout

Nothing like logging on to the ol’ blog to post a workout when you haven’t worked out, am I right? Yeah, that means I’m taking yet another “rest” day today. Which really just means I ate too much hibachi rice and need to go sleep it off. Am I the only one who can barely function after eating that much? I swear there is no such thing as portion control in circumstances involving food cooked on those huge grills. This is actually starting to get a little embarrassing, because I definitely didn’t mean to get on here and write a paragraph about my dinner. Whoops. What can I say? I get sidetracked easily.

Anyway, I completed a fun weight plate circuit about a week ago. See? I actually work out sometimes, y’all. This one was a keeper, so I should probably attempt it again soon.

weight plate workout

 

For the pictures, I used a 10lb plate. For the actual workout, I switched between that and a 25lb plate depending on the muscles worked. My shoulders and triceps are just not prepared for more than the 10, because I’m a huge wimp. It didn’t help that I was sweating so bad that I could barely grip it. You’ll see my insane hand placement in the pictures. I make myself so proud sometimes, you guys. ;) And since I’m already making fun of myself, I might as well add on that I’m no braniac MD. You should check with your doc before switching up your routine too drastically!

 

weight plate workout



 

Now for a breakdown of the moves:

Overhead Lunges: Stand with your feet together holding the plate in front of you with both hands. Lift the plate overhead and step your right foot forward into the lunge. Push through your right foot to return to standing. Repeat for a total of 20 lunges, alternating legs as you go.

Push Ups: Complete 10 push ups, making sure your chest meets the plate on the way down. You can complete them on your knees if you need to, like I usually do after the regular ones start making me cry.

Single Leg Deadlifts: Stand with your feet together holding the plate in front of you with both hands. With your left leg slightly bent, begin lifting your right leg behind you. As you lift your leg, bend forward at the hips and lower the plate toward the floor. Return to standing while contracting your glutes and pushing your hips forward. Do that 10 times per leg. Complete them without the weight if you need to practice balancing.

Overhead Tricep Presses: Lift the plate above your head with both hands. Bend at the elbows to lower the weight behind your head. Make sure you keep your elbows close to your head and your core engaged. Press the weight plate back overhead by straightening your arms again.

Squats with Bicep Curls: Stand with your feet hip-width apart, holding the plate in front of you. Bend your knees and shift your hips back to lower into a squat. While in the squat position, complete a bicep curl. Return to standing and then repeat for a total of 10 squats and curls.


After putting this post together, I realize that I’m actually excited to find some time to work out tomorrow after work. Let’s see if that excitement lasts, though. I am really struggling with the fact that I can’t just do stuff whenever I want anymore. Summer break is such a tease. You should all yell at me on Twitter tomorrow to make me get it done, okay? I’m serious. I’d do it for you!

Backyard Burner: Total-Body Bodyweight Circuit

Happy Wednesday! Is this week flying by, or is it just me? I’ve gotten a ton of stuff done when it comes to the 2014-2015 school year but not as much when it comes to fitness. Yesterday was my first workout since mowing the lawn on Friday. Clearly I’m an overachiever. ;)

Since I don’t have much to share on the fitness front from this week, I thought I should get around to posting a workout I completed a week or so ago.

one legged burpees

I ended up being short on time that day and threw together a quick full-body bodyweight circuit. I didn’t want to mess with grabbing any equipment or planning some in-depth thing. I was lucky just to have a few minutes to get outside! And, yes, when I can work out outside, I definitely choose to do that. Much better scenery than boring old walls. The backyard is where it’s at, y’all.

 

total body bodyweight circuit



Remember, I am not a doctor. Seriously, I’m just not that smart. Before you make any big adjustments to your fitness routine, check with a legit MD. I’m just sharing what works for me! :)

And now for a breakdown of the moves:

Mountain Climbers: Get into push up position with your right leg toward your chest. Explosively switch positions of your legs, kicking the right leg back while tucking the left leg under your chest. It’s basically like running parallel to the ground, at least that’s what I tell myself.

Inchworm Push Ups: Standing with your feet hip-width distance apart, bend at your waist and touch the floor in front of you. Slowly walk your arms away from your feet until you are in push up position. Complete a push up, then walk your arms back toward your feet. These are harder than they look! If you need to modify it, just work on your push ups until you’re comfortable with the whole crawling across the floor thing.

Side Lunges With Floor Reach: Stand up straight with your feet together. Side-step to the right using your right leg. Lunge toward the floor, making sure your weight is in the heel of your right foot. Reach toward the ground with your right knee between your arms. Push through your right foot to return to standing. Return to the original position and repeat the process with your leg leg. Did any of that make sense? I need more coffee.

One-Legged Burpees: Squat down on your right leg with both hands on the floor in front of you. Quickly kick your right leg back so that you are in push up position with your left leg bent behind you. Complete a push up. Immediately jump back into the original squat position. Jump up using your right leg, reaching straight above your head. Move as fast as you can without compromising form and jump as high as possible each time. Work on your right leg 10x before switching to your left.

Side Planks With Knee Tuck: Lying on your left side with your legs straight, prop your upper body up on your left hand. Contract your abs as you lift your left leg toward your chest. Hold this position for 15-30 seconds. Switch sides and repeat. You could definitely also do this resting on your elbow and forearm, but the cement scared me off.


 

Today I have big plans to wait around for the DIRECTV people again andhead to school to finish up some last minute straightening up and organizing. Such an exciting day, right? Hope y’all have a great one, too!

Question: What is your favorite bodyweight exercise? I’m pretty partial to burpees in an “OMG I hate you, but you work so well” kind of way.

Cleaning Frenzy + Medicine Ball Tabata

With the school year rapidly approaching (seriously, how?!), I’m trying to get as much done as possible with my last few days of free time. Today that meant cleaning the entire downstairs. I even tackled the pantry and fridge, so you know it was serious. On a related note, anyone have some good links to wine bottle crafts? This is just a rough estimate, but I think we had about 40 empty bottles stored away. That was almost three years worth, but still. That’s insane. I need to 1.) quit drinking wine, 2.) get my craft on, or 3.) recycle the glass. Let’s be real, though, I bet none of those three things happen any time soon.

Anyway, another thing I needed to tackle today was posting a workout I did a week or so ago. I had intended to start posting weekly workouts, but I totally forgot to get it together last week. Whoops. This one was killer, so it obviously needs to be shared. It’s basically thirty minutes of medicine ball tabata-style hell. Well, it was hard for me anyway. If it’s a cake walk for you, just keep that to yourself. ;) Oh, and remember, I’m no M.D. so check with your doctor before switching up your routine too drastically. Have fun!

 

medicine ball workout

 

To complete the workout, warm up for four minutes with light cardio or stretching. Then, complete each move for four minutes, alternating between 20 seconds of HARD WORK and 10 seconds of rest. Really stressing the hard work here, because tabata-style workouts are pointless if you don’t truly push yourself  during those 20 second work periods. Rest 30 seconds between each four minute tabata. After the mountain climber tabata, cool down for another four minutes with light cardio or stretching. Then go to bed, because you’ve accomplished enough for the day.

 

medicine ball tabata



Now for a breakdown of the moves:

Burpees: Squat down with the medicine ball in both hands on the floor in front of you. Quickly kick your legs back so that you are in push up position on the ball. Complete a push up. Immediately jump back into squat position. Jump up with the ball, reaching straight above your head. Move as fast as you can without compromising form and jump as high as possible each time. I think I clear about an inch. Working on that.

Squat Jumps: With your feet shoulder-width apart and knees in line with your feet, squat down holding the medicine ball at your chest. Immediately swing the ball over your head and jump as high as you can, bracing your core and contracting your glutes. Land in the position that you started in and then keep it going.

Plank Jacks: Get into push up position with both hands on the medicine ball. While bracing your core, jump your feet out as wide as you can and then jump them back together. This is one of my favorite ways to easily spice up a boring old plank.

Jumping Lunges (with twists): Stand with your feet together and hold the out in front of you with your elbows bent at about 90 degree angles. Begin by lunging forward with your right foot and twisting the ball to your right. Jump straight up into the air and switch legs before landing. Land lunging forward with your left leg and twisting the ball to the left. Try to land as softly as possible each time.

Mountain Climbers: Get into push up position with both hands on the medicine ball and your right leg toward your chest. Explosively switch positions of your legs, kicking the right leg back while tucking the left leg under your chest. It’s basically like running parallel to the ground, which means I’m terrible at it. Regular running is hard enough.

There you have it, the most efficient 30 minutes of my life. I swear to you, tabatas or circuits are my go to when I’m short on time or motivation. Strength training and cardio all in one painful little package? Can’t beat it. Now I better go actually work out today! I might even attempt this workout again. But, first, LUNCH. See y’all tomorrow!

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Now for a breakdown of the moves:

Burpees: Squat down with the medicine ball in both hands on the floor in front of you. Quickly kick your legs back so that you are in push up position on the ball. Complete a push up. Immediately jump back into squat position. Jump up with the ball, reaching straight above your head. Move as fast as you can without compromising form and jump as high as possible each time. I think I clear about an inch. Working on that.

Squat Jumps: With your feet shoulder-width apart and knees in line with your feet, squat down holding the medicine ball at your chest. Immediately swing the ball over your head and jump as high as you can, bracing your core and contracting your glutes. Land in the position that you started in and then keep it going.

Plank Jacks: Get into push up position with both hands on the medicine ball. While bracing your core, jump your feet out as wide as you can and then jump them back together. This is one of my favorite ways to easily spice up a boring old plank.

Jumping Lunges (with twists): Stand with your feet together and hold the out in front of you with your elbows bent at about 90 degree angles. Begin by lunging forward with your right foot and twisting the ball to your right. Jump straight up into the air and switch legs before landing. Land lunging forward with your left leg and twisting the ball to the left. Try to land as softly as possible each time.

Mountain Climbers: Get into push up position with both hands on the medicine ball and your right leg toward your chest. Explosively switch positions of your legs, kicking the right leg back while tucking the left leg under your chest. It’s basically like running parallel to the ground, which means I’m terrible at it. Regular running is hard enough.

There you have it, the most efficient 30 minutes of my life. I swear to you, tabatas or circuits are my go to when I’m short on time or motivation. Strength training and cardio all in one painful little package? Can’t beat it. Now I better go actually work out today! I might even attempt this workout again. But, first, LUNCH. See y’all tomorrow!