30 min Cardio Circuit

No you're not dreaming, this is a workout for WOW (Workout Wednesday). It's been a few months since I posted weekly workouts, thanks to flag football. Ok really that's not the only reason but it's a dang good one and I'm using it. For those of you who don't know I had thumb surgery at the end of last year due to an injury at a flag football state tournament...yes, these do exists! It's still limiting the types of workout I can do (I can only grip 2lbs, watch out) but that doesn't stop me from doing these types of cardio workouts. I modify the burpees with a bench so I can do them on my forearms. The toe taps are performed either on a low bench or like I did on the end of the treadmill. I did a total of 5 rounds in 30 mins, only take a break when you need it! I burned roughly 400 calories.

Thanks for reading,

WOW: Pyramid Workout Round II

It's been a while since I've done a Workout Wednesday post. Most of my workouts lately have been running outside or circuits at the park I just throw together based on the playground availability. I've been lucky to be alone during most of those, although one kid told me no working out on his bench ;)

Anyway, above is a workout that will tone your entire body while challenging your cardiovascular system.  If you're not familiar with how pyramid workouts go, you start with 5 reps of each, work your way up, and by the end you'll finish again with 5 reps. Enjoy!

WOW: Outdoor Bench Workout

On Saturdays, I like to get outside for my workouts (as long as it's early or the suns not out.. I do have strawberry blonde hair after all). Last Saturday, I checked out a new trail in downtown Woodstock and definitely recommend it if you're in the area. When I was running, I decided to incorporate a circuit in at the benches, because why not? There were of course walking breaks :)

Exercise explanation: Angled bench press, your choice to have your hands or feet elevated. I went with my hands on the bench so I could go straight into angled mountain climbers, just alternating knee tucks. The shoulder push-up didn't use the bench, just place your feet and hands relatively close together for a push-up to target your shoulders (you should look like this.. ^) . Then I performed a quick high knee, touching each foot on the end of the bench. From here, a basic step up at a controlled pace, 10 on each side. Finally, lay down on the end of the bench and perform either straight leg raises together or a single leg raise. 

Let me know if you try it!

Amanda

WOW: Stairmaster Routine

I've been focusing on cardio lately, so I thought I would share my current stair master routine. Try to incorporate this into your week 2-3x and watch the change in your legs! You will definitely feel a difference if you typically run for your cardio. Let me know how it goes if you try it... or a similar variation!

Amanda

Cardio Pyramid

Todays workout is another pyramid workout, because I really enjoy these types of workouts..they seem to make the time go by a lot faster! The blue numbers represent the number of repetitions to perform for each exercise, so start with 5 reps, work your way up to 20, then count back down to 5! You'll do a total of 100 reps of each by the time you're done. Happy sweating!

Amanda

Shoulders & Glutes Workout

You can do the bulgarian split squats on a smith machine with a step behind you (to place on leg on) or next to a bench while holding dumbbells at your sides. For the step- ups, I keep the same foot on the step while the other leg steps up and down as fast (and safe) as possible. Remember to straighten out your legs during each step-up in order to get the most out of the movement. Have your dumbbells ready to go straight into a shoulder press (I use 15lbs)- it's important to engage your core here, so if you need to you can perform them seated with a back rest. For 3-way lateral raises, I use 5-8lb dumbbells and switch between going straight out in front, out to the side, and somewhere in the middle of both- 10 reps is a rough estimate, but I alternate between these moves until I feel my shoulders are fatigued. To perform a shoulder push-up, I prefer to perform it on the ground with my hands and feet about 3 ft apart- a more advanced version is to perform them with your feet elevated on a bench.  To emphasize the glutes during the single leg bridge, focus on pushing through your heels and hold it for 3 seconds at the top. I perform the sumo squats with either a dumbbell or kettle bell, with a wide stance and toes pointed slightly outward. For bonus points you can add awkward pulses at the bottom of the movement. From here, grab a weight (I usually use a 25lb barbell weight) and hold it above your head with your arms straight while performing alternating lunges. From here, do a 60 second plank to work your core as well as your shoulders, performing it either on your elbows or hands for a more advanced version. If you want extra resistance on the donkey kicks, you can use an ankle weight if you have one, or use the smith machine bar to add resistance. During the jumping in/out squats, hold a dumbbell to isometrically target your shoulders. The wall sit should be performed with your quads parallel to the floor, and try not to use your arms to compensate. 

Any questions? Ask away!

Amanda

Legs & Cardio

I did this workout on Monday, and I'm still feeling it today! It's been a while since I've posted a leg workout, which ya'll know is my favorite to do at the gym. This workout will sculpt your legs, while giving your heart the workout it needs. Have fun!

xo Amanda

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Pyramid Workout

Not gonna lie, this workout is gonna suck :) But it's when your body wants to give up when you get the results you want! With that in mind, however, rest during this workout when you need it! You start out with 5 reps of each, then 10,15,20 then work your way back down to 5. 

xo Amanda

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Workout Wednesday- No Treadmill Needed

It's the week before spring break, so I'm kicking my cardio routine up a notch in order for any last minute miracles to come my way :) I get extremely bored staying on the same cardio machine, and it's a miracle if I make it 30 minutes on them. I would much rather get my heart rate pumping with a circuit training routine, because it makes the time go by much faster when I'm constantly changing up the movements... plus you're toning at the same time! This routine will get you more like 40-50 minutes of cardio training. Bonus points if you finish up with abs! 

xo Amanda

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