Workout Round Up – Quick workouts for busy days

This post may contain affiliate links, please see my disclosure here. Thank you for your support!

Hey guys, happy hump day!  How is your week going?  With the busy summer season in full swing, I know I have been trying to squeeze in workouts where I can.  I figured I am not the only one in need of quick workouts, so I thought I would share a round up of some recent favorite workouts.  All are fairly quick (think around 30 minutes or less) and are perfect for fitting into a busy summer routine.

Do anywhere (no equipment)- perfect for outside or a quick vacation workout (if you are into that sort of thing):

Do anywhere body weight workout

Quickie lower body workout

12 days of Christmas workout (don’t let the name fool you, it’s a great workout anytime

Running in a skirt’s heart racing no equipment workout

Do anywhere running workout

Minimal equipment:

Jump rope tabata workout

3 x 3 workout

Tap it Out workout

Cardio Workouts:

Peanut Butter Finger’s cardio workout

AMRAP workout

Running workout

 

Yoga & Barre:

Bad Yogi’s no mat yoga

Fitnessista’s classic at home barre workout

25 minute vinyasa for shoulders and hips

So friends, where do you prefer to workout? Do you workout when traveling?  I will often try to start the day with a workout while traveling, but make exploring more of a priority.  I find that I am typically walking a lot while traveling anyhow.

Hope you have a great day!

Advertisements

Do Anywhere Body Weight Workout

Hey friends!  Hows your week going so far?  It has been a pretty good one over here.  I had made plans a week or so ago to have a later dinner with a friend last night, but had to cancel because the hubs had a work thing.  As it turned out, he ended up not having to work, and I was able to make dinner after all.  Score!

We are also in that Arizona sweet spot right now, were it is nice a lot of the day (though already roasting mid-afternoon), so I have  been enjoying a lot of outdoor family time, as well as workouts while I can.   It has been fun to be able to finally bust out some cute tank tops I got for Christmas for my workouts.  These two below make me so happy!

In honor of workouts you can take outside, I wanted to share a quick do anywhere workout with you all.  This is an AMRAP or “as many rounds as possible” workout, with 3, 8 minute blocks of work.  It is a quick and effective total body workout that can be done anywhere!

 

As always, feel free to customize to meet your needs and check-in with your doctor before starting on a new exercise plan.

Hope you have a great day!

Tap It Out Workout

Hey guys! Happy Friday Eve!

How are you today?  After catching up on sleep Tuesday night, I was feeling refreshed and ready to tackle the day yesterday.  It’s amazing what a good night’s sleep can do for you.  Sometimes it’s just not possible to get a full night’s rest with the little guys, but how I felt Tuesday compared to yesterday was definitely a good reminder as to why sleep is important!

Anyhow, it’s been a minute since I have been able to share a workout with you, but I finally got it together enough to type one up and I wanted to share today. Please see movement notes under the workout.

1. Single arm row + lunge tap back: Start in a high squat position, feet hip distance apart. Weight starts on the side that will be tapping back first. Tap foot to a lunge position, perform one single arm row when you return foot to a high squat position.  Perform on one side, then on the other side

2. Single arm fly + side lunge tap:  Maintaining the high squat position, with a bit of a hinge forward originating from the hips, tap one foot out to a side lunge position, while completing a single arm fly on the same side.  Perform on one side, then on the other side

3. Bicep curl + knee raise: Complete single arm bicep curl while raising the knee on the same side. Perform on one side, then on the other side

4. Toe-reach crunches:  Laying on back, extend legs straight in the air (a bend to the knees is ok), flex toes and crunch up, reaching towards your toes and bringing the shoulders away from the ground.

5. Toe tap downs: Lay on back and place hands under hips for support, left legs to a table top (bent knee) position.  Moving from the hip, tap foot down and up, alternating sides.

6. Side to side taps: Laying on back, bend knees and bring feet close to your bottom.  Elevate the head and shoulders off the ground and crunch from side to side, reaching for your heels.

Bonus circuit: For the squat to lunge backs, start in a squat position ( this can be a higher squat) and lunge back with a straight leg (slight bend to the knee to avoid locking), alternating sides.

For the plank shoulder taps: holding a plank position, tap the opposite shoulder with your hand, alternating sides. Work on keeping the body from rocking.

One day soon, I hope to be able to share images to help explain as well. As always, listen to your body and consult with your doctor if you have any questions or are new to exercise.

Hope you have a great day!

3 x 3 workout

Hey friends, how are you today? It may just be me, but I feel like this has been a super long week already, especially considering I had Monday off.  I already have my eye on the weekend prize, lol.

While this week hasn’t been quite as crazy as last week, it’s still been difficult to make it to the gym or classes (I miss you spin class, I’ll be back soon).  So I have been relying on at home workouts a lot. Even when things are super busy, I try to squeeze in at least 20-30 minutes a day for a workout. It is a huge stress reliever for me and always ends up being time well spent.

I put together this workout recently and really enjoyed it.  It starts with longer, tougher rounds, and decreases in duration each round. Which is one of my favorite style of workouts.  The whole thing should take under 30 minutes.  A pair of dumbbells is needed for the bicep curls and tricep extensions, but you could sub in push-ups and tricep dips for a no equipment, do anywhere option.

As always, check with a doctor before starting a new workout routine and listen to your body.  Hope you enjoy this workout!

Quickie Lower Body Workout

Hola! How are you today? As I mentioned yesterday, it has been quite the busy week so far.  No complaints, sometimes busy is good, but I have not been able to make it to any of the workout classes I normally try to catch.  Instead, I have been squeezing in quick workouts where I can.

I love getting a nice, hour-long workout in, but sometimes all ya got is 10-20 minutes. This quick lower body workout is perfect for when you want to get some real work in, but are short on time. It is a do anywhere workout, that can also be paired with a cardio session (time permitting of course). While it focuses on the lower body, it will definitely work into the core and arms a bit as well.

Let me know if you give it a try.  Are you a fan of quick workouts? I used to be more all or nothing about workouts and would end up skipping the gym if I didn’t have as much time as I needed for the workout I wanted to do.  Nowadays, I am all about quick, do anywhere workouts, and really savor it when I have the time for a longer gym session.

See you tomorrow for some Friday Favorites!  Hope you have a great day!

12 Days of Christmas Workout

Happy hump day friends!  Hope this week is treating you well.  I feel like between work and after work activities, it has just been blowing by.  Last night we celebrated my momma’s birthday, and today an old friend who is in town is coming over for dinner.

For today’s post, I wanted to share a little holiday-themed workout I put together for my class.  This workout pairs just beautifully with my Holiday Workout Playlist, if you really want to get into the Christmas spirit.  Warm up first, then complete in the style of the 12 days of Christmas.

jollyholiday

As always, listen to your body and feel free to adjust as needed to accommodate your fitness level and needs.

Let me know if you give it a try.

 

Odds and Evens Treadmill workout

Happy hump day friends! How’s your week going? Over here I have been struggling a little getting back on schedule after the long weekend. I only slept in an extra half an hour or so a couple of days over the weekend, but it has made my mornings seem extra early this week.

With all the hustle and bustle during the holiday season, I find that I am often in need of a workout (it is a definite stress reliever for me) but am short on time. So I am always trying to squeeze in a quick sweat session where I can. This odds and evens treadmill workout is great 30-minute cardio workout that can be completed on its own, or paired with some strength training if you have a little more time. This is a great workout for a walking pace since it includes plenty of inclines.  But you can also pick up the pace a little too up the challenge.

Odds & Evens Treadmill workout

As always, feel free to modify as needed and listen to your body. It is also advisable to talk to your healthcare provider before starting a new fitness routine.

Looking for a quick strength workout to pair with it? How about this plank workout?

Hope you have a great day!

Fit for Fall Circuit Workout

Hey Friend’s, happy Thursday!  How are you today?  A quick post today because I need to get packing.  I am off to Portland today!  I will be back here on the blog on Tuesday, but you can catch me on Instagram over the weekend.  I also wanted to take a moment to observe Veteran’s Day and Remembrance Day.  Thank you to those that have served.

Today I also have a workout to share, if completing four rounds this workout will take around 30 minutes.  You can also adjust the number of rounds, which makes it perfect for squeezing in a quick workout. As written, the only equipment needed is a set of dumbbells.  If you do not have any weights handy though, try the following substitutions:

Squats or squat jumps instead of the dumbbell swings

Push-ups in place of the chest press

Tricep dips instead of the tricep kickbacks

Fit for Fall

As always, feel free to modify as needed to meet your needs.

Any plans for the upcoming weekend?  Do you pack in advance or last-minute?  I am an advance planner in almost all areas of life but usually, wait until the night before or morning of to pack.

Hope you have an amazing rest of the week/weekend!  See you Tuesday!

Quick total body strength and cardio workout 

Happy hump day friends!  How are you?  How was your Tuesday?  I forgot to finish my makeup yesterday (I put on eyeshadow but forgot my eyeliner and mascara).  It really wasn’t that big of a deal, but it was out of character for me and kind of a weird way to start the day.  Fortunately, I got back on track and felt pretty focused the rest of the day

Hell week at Orangetheory started yesterday, and I am participating, so that will pretty much be my workouts this week.  I wanted to share a workout I did last week though, which I really enjoyed.  This is a quick total body workout, that incorporates small bouts of cardio.  This workout can be done at home, using only a set of dumbbells.  The type of cardio is up to you, but aim for higher intensity to get the heart rate up.  If you are outside, a jog or run works well.  If you are in a gym, your cardio machine of choice will work (I am partial to the rower for short bursts like this).  At home, jumping jacks, burpees, jogging in place or any other cardio moves can be used.  If you are looking for a more challenging or longer workout, the full workout can be repeated.

For each round complete 12 repetitions of each exercise, then 10 of each, and last 8 of each before moving to the cardio.  After completing the cardio, move to the next round of exercises.


As always, please modify to meet your needs and listen to your body.

What workouts have you been enjoying recently?  Do you prefer to workout at home or at the gym?  Orangetheory friends, are you participating in hell week?

 

Halloween workout playlist

Hey friends! How are you today?  Happy Friday eve!

Friday the 13th eve to be specific (ohh spooky)!


Since it is October and Halloween festivities are coming up, I put together a little Halloween themed workout playlist to share.  This is a mix of classic and newer songs that all have at least a little spooky/Halloween flare to bring to your next workout.  The first and last songs are great for warm-up and cool down, everything in between is great for working out while enjoying the season!

Halloween Workout Playlist

You can also find this playlist on my Spotify, here.

Looking for a workout to pair it with? You could always go with some creepy cardio to complete the theme;)

Do you have any favorite Halloween songs?  Are you superstitious about Friday the 13th? I am not, but enjoy the novelty of it.

Hope you have a great day!  See you tomorrow with some favorites from the week!