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!

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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!

Creepy Cardio Workout

Hey, welcome to the blog today!  Hope your week is off to a great start.

My mom had offered to come watch the babies last night so the hubs and I could enjoy a little date (thanks, mom)! We headed to Roadhouse cinemas to catch a screening of It.  I love Roadhouse, you reserve seats in advance, so there is not the rush to get there early for the best seats.  They are also full service and have a drink and dinner menu.  A server comes and gets your order prior to the show starting and brings your food and drinks right to you.  There is also a ton of leg room, which the hubs is especially appreciative of, he is pretty tall.


I was a little nervous to go see It.  I actually love horror movies.  Or at least, I love the traditional Nightmare on Elm Street variety.  I really don’t care for the newer ones with realistic violence and I can’t stomach torture movies.  Anyhow, while I like horror movies, I have a bit of a clown phobia, which I am pretty sure is a result of seeing the original It, so I was apprehensive about seeing this remake.  I don’t think my clown phobia will be going away anytime soon, but it was nice to get out and enjoy a date night with the hubs.  We both agreed that the movie is well done and SUPER creepy.

Since I have creepy, Halloween stuff on the brain right now, I wanted to share this creepy cardio workout with you today!  Ok, maybe it isn’t especially creepy, but it is a great little cardio workout in 30 minutes.

I set this up as a running workout so it could be done on a treadmill or outside.  If running is not your jam though you could easily complete it on the elliptical or bike and approach the jogs as a medium effort, the runs as an increased effort and the sprints as an all-out effort.

Creepy cardio workout (1)

As always, listen to your body and adapt as needed.  Let me know if you give it a try.

Question: Do you like horror movies?  Seen any good movies on Netflix recently?  We rarely go to the movies, but it is always nice to have some in the queue on Netflix or Hulu.

What is your preferred type of cardio?

Fall into Fitness Workout

Hey guys, how are you today?  Happy Thursday!  Also, happy fall eve!  Tomorrow is the official start of fall.  It is still pretty hot here in AZ, but I am all about the fall things anyways.  I am excited about fall adventures and have been enjoying iced pumpkin spice coffee for a couple of weeks now.

Today I wanted to share a quick workout with you.  I did this workout last weekend, and it was quick (about 15 minutes) but challenging.  So it is great if you are short on time.  You can also repeat it if you are looking for a longer workout.  You will need a set of dumbbells and a bench or step (I used the bottom step on my stairs).  To complete, warm up for few minutes first.  Then begin with the first circuit, the step up to bicep curl and froggers.  You will complete 12 of the step-up curls (first exercise), then 8 froggers (second exercise).  Then 10 of the first exercise, followed by 8 of the second exercise.  The last set is 8 of the first exercise followed by 8 of the second exercise.  This circuit is followed by a quick round of cardio (toe taps) before moving on to the next circuit (lunge with lateral lifts and release push-ups).  The format for the second and third circuits is the same as the first.  You will move through one circuit, then to the cardio burst, then onto the next circuit.

Fall into Fitness

As always, listen to your body and modify as needed.   Hope you enjoy!

Questions:  What are you most excited about this fall?  Do you have any favorite fall fitness activities?  I love going for jogs and hiking as the weather cools off.