Posted: July 14, 2015 in Treadmill/Running, Weights
I have loved every minute of sharing workouts with all of you! It’s hard to believe I started this blog in July of 2010.
I am currently working on a new site. I will still be sharing free workouts but I am finally combining this blog with my whole food blog.
Hoping to launch the new site by end of summer and in the meantime will keep posting here.
We will soon be running…lifting…and fueling together on a new page! Hint hint!
- 5 slow tricep push ups
- 10 squats
- 20 cross behind lunges (just take foot behind at a diagonal and alternate!)
- 5/5 low front squats holding heavy weight in one hand
- 8 push ups w/10lb plate on back
- 10 double leg pikes with plate
- 1 burpee (increase burpees by 1 each round- end with 5 on 5th round)
(Next part is preferably done with a partner but if not- take a rest when imaginary 😂 partner would go)
- 2x down and back 50yds (1 run each)
- 2 burpees (together)
- 4x 50yd sprint (2 runs each)
- 4 burpees
(You can split the runs up however you would like just get them done!)
- 1 broad jump, run to other end. When you are done with jump partner starts. When partner gets to you start next.
- Repeat first set with weight and plate!
Posted: May 15, 2015 in Announcement
a quick outdoor workout when you don’t have a ton of time! this happens more in the spring and summer with so many fun plans!
5 push ups, 10 air squats, 5 burpees (5x)
*20 kb swings, 20 (10/10) single arm swings, 20 overhead swings, 20 alternating single arm swings, 20 kb swings
1.5 mile sprint
I recommend 35/40lbs+ for women, 45/50+lbs for men.
Posted: December 24, 2014 in Strength Training, Weights
I don’t know about you but the holidays don’t make me want to sit still.
The gym is SO crowded, which isn’t super fun, BUT for a fitness lover like me it’s sort of exciting! It’s a time where maybe I can convert a few more people into lovers like me!!
I was in the mood for some serious toning so I grabbed a set of 20lb weights (heavy for me!) and got to work! Had to do a little 12 days of Christmas style countdown:)
2 mile warm up, increasing speed every .20 miles
12 low squats
11 overhead shoulder press
10 lunges ea side
9 bicep curl
8 dead lift
7 upright row
6 low squats
5 overhead tricep
4 lunges ea side
3 tricep push ups
2 dead lift
I like to mix things up with the traditional burpee by adding on- this one is crazy hard but so good. Burpee tuck jump lunge jump- and ideally you come out of the tuck jump and land in your first lunge jump! Good luck!!
1 mile FOR TIME
*Burpee tuck jump into lunge jump (2=1 on lunge jump)
*Overhead seated shoulder press
*Broad jump squat thrust
*Double squat to jump over (high bench or box)
*Side straight arm shoulder raise
Between 21,15& after 9– do 50 walking lunges (1=1)
After 9- another mile for time:)
Posted: November 5, 2014 in Challenge, No Equipment Needed
Holiday Survivor Challenge!
For those of you who do not know- I just had our second baby and haven’t been posting as frequently!
Each year I do this holiday challenge to keep folks moving and motivated through the hardest months of the year. It started October 31 but it’s not too late! All categories required but if you have an injury, let me know and I can give you a modification.
Will be back up and posting soon:) in the meantime, holiday challenge awaits!
I took a class today in Charlotte that inspired this countdown! Changed it up to add some cardio intervals and a few extra plyometrics for your enjoyment:)
Warm up: 5 minutes cardio of choice
(30-20-10 stay the same each round)
- 35 shoulder press
- 30 weighted squats
- 25 shoulder press
- 20 hand release push ups
- 15 shoulder press
- 10 burpees
- 5 shoulder press
the 35-25-15-5 goes to box jump
the 35-25-15-5 goes to reverse lunge with bicep curl
the 35-25-15-5 goes to tricep dips
FINAL SET at end:
10 reps of everything,
- 10 shoulder press
- 10 box jumps
- 10 reverse lunge with bicep
- 10 tricep dip
- 10 squats
- 10 hand release push ups
- 10 burpees
Just a little workout to brighten your week! To be done indoors – perfect for a too hot or rainy day.
1 mile run
40 24kg kb snatches (20 each arm)
10 burpee pull ups
10 burpee box jumps
250m ski erg (this is a standing rower- most gyms have them! If not, do regular rower)
40 heavy (36kg) kb swings
1 mile run