Full Body Quick Workout

Hope you all had a great Valentine’s day and weekend! I spent the weekend in beautiful Monterey CA 🙂 Did a bunch of hiking, ran along the coast, went to the aquarium and indulged in some delicious food and wine.

Running out of time for a workout today? No way! Try this short one, anything is better than nothing, just get moving! Do the circuit below as many times as you can in 20 or 30 minutes (or even 15min if you are really pressed for time). Enjoy!

Full Body Quick Workout

  • 30 sec Plank, Alternate lifting up your right/left arm (extended out like superman) every 5 seconds. The tricky part? Don’t let your hips tilt! Keep them square to the ground
  • 20 Sumo Squats with Bicep Curl (wide legs with toes pointed out, every time you come up from the squat curl the dumbbells up, when you go down into the squat, straighten your arms out of the curl)
  • 100 Jumping Jacks
  • 10 Push Ups – from knees, toes, or elevated with hands on a couch
  • 7 sets of : 1 right side lunge + 1 left side lunge + burpee

Monterey CA

Monterey CA

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The 12 Days of Xmas Workout (no equipment!)

Hooray for holiday time off!! For those of you in need of an at-home workout to do while traveling, visiting family, or just taking time to relax at home, try this one! No equipment is required, so grab a friend, family member, or go solo and get your workout on. 🙂

THE 12 DAYS of XMAS WORKOUTHoliday workout, no equipment!

Warm up: 5 sets of: 3 push ups + 15 Squats (Body wt only) + 10 Forward Walking Lunges

Workout:

  • 12 Squat Sets: 3 Squats + 3 Squat Jumps = 1 set
  • 11 Box Step Ups (11 each leg – use a chair or couch if at home)
  • 10 Sets of: 10 Mountain Climbers + 10 High Knees
  • 9 Star Crunches (lay on back – lift arms, legs, head and shoulders off the ground, hold for 5 seconds = 1 rep)
  • 8 Knee to Opposite Elbow Plank on Hands (1 right +1 left = 1 rep)
  • 7 Side Lunges each leg (hold something heavy at chest if possible)
  • 6 Lunge Clocks (see this video)
  • 5ea SFT Push Ups*
  • 4 Broad Jump Matrix (2 foot jump forwards, 2ft jump to the right, 2ft jump to the left = 1 Broad Jump Matrix)
  • 3 mins Plank Hold (1 min regular, 1 min Rt side Plank, 1 min Lt Side Plank)
  • 2 mins of Jump Rope (invisible jump rope if  you don’t have one, just make sure you are actually moving your arms ;))
  • 1 min of Burpeesdo as many as you can! Finish strong!
  • DONE! HAPPY HOLIDAYS!

 

SFT PUSH UPS: Do 5 push ups in each of these six positions: 1) Right hand slightly in front of left, 2) Left hand slightly in front of Right, 3) Wide, 4) Narrow, 5) Hands shoulder width, pointed out at a 45 degree angle, 6) Hands shoulder width but pointed in at 45 degree angle.

Be Happy. Be Fit.

Mud Run Prep Workout!

Mud Mash Run Workout!

This past weekend I completed a mud run in San Luis Obispo with nine friends, it was a blast! We dressed up in costume, helped each other through the obstacles and all crossed the finish line together. The 5K race was full of rope climbs, barbed wires to crawl under, big, slippery hills, 8ft walls to climb, and swimming & slopping through mud, water, and soap bubble pits. A great weekend workout with friends that’s for sure! If you are thinking about doing a mud run – or just want a good workout- here you go! Give it a try and imagine yourself racing through the toughest of obstacles!

Mud Run Prep Workout 

  • 10ea Crawl pivots (see below*)
  • 3 Vertical Rope Climbs (Don’t have a rope? Do 10ea single arm cable lat. pull downs; adjust weight as needed)
  • 5 Hill Sprints (at least 25m long) – If you’re in a gym do 20 Box steps (alternating the step up leg)
  • 10 Pull Ups (Can’t do a full pull up? Do jumping pull ups)
  • 20 Push Ups (Easier: either do from knees or with hands elevated on a step)
  • REPEAT 3-5 times 🙂

*CRAWL PIVOTS: Get into a push up position; now move your RIGHT arm and your LEFT leg forwards, like you’re crawling, and then backwards. That is one pivot (pivot= forwards then backwards). Do 10 pivots on one side then 10 on the other. Notice the that LEFT arm and RIGHT leg stay planted the whole time the right arm and left leg are moving. You got it!

Be Happy. Be Fit.

Around the Field Workout

Ready for a workout?? Here you go! Scale-able for different fitness types and all you need is something to run around: a field, a track, backyard, a block in your neighborhood…

Whatever you choose to run around, identify 4 corners of your “lap”. In the first corner do move #1. Then run to the next corner, do move #2; run to the next corner, do move #3, run to the last corner, do move #4, and then repeat! Comment or ask questions if you are confused, I’ll be sure to respond! 🙂

Around the Field Workout – REPEAT 4x

  1. 10 Spiderman Push Up – or push ups from knees
  2. 20 180* Squat Jumps (Jump us a rotate 180 degrees while in the air-land facing the other direction)
  3. 10 Burpees (no push up, just keep arms extended)
  4. 20 Star Crunches (Easier: do 10 reps!)

Be Happy. Be fit.

Partner Workout!

Grab a friend, significant other, or family member and do this workout together! (Don’t worry there are no uphill sprints in this workout – however those are really good for you! :))

Partner Workout

This picture is from a few months ago when my boyfriend and I went on a hike on Mt. Tam and came across this rock amphitheater in the hills! It was so random haha. Of course he challenged me to 6 sprints – from the fence (you can see it in the background) up all the steps to the top. Unexpected intervals added into our hike!

Anyways here is a workout for you and your partner to do! Enjoy!

PARTNER WORKOUT –  One person does exercise A for 1 minute while your partner does exercise B for 1 minute; then switch. Do each set 3x before moving on to the next partner set. 

  • SET 1: A) Wide/Narrow Push Ups (Alternate 2 w/ wide hand stance, then 2 w/ narrow hand stance); B) Jump Rope (or “invisible jump rope” if you don’t have one – move arms as if you did)
  • SET 2: A) Speed Skaters (click here for how-to video); B) Forward Walking Lunges (make sure front knee does not go past your front toe – safety first!)
  • SET 3: A) Single Leg Squats (stand on one leg, decelerate SLOWLY until your butt touches a bench, couch, chair etc the stand back upright, switch leg every 3 reps); B) Four Square Jumps (keeping your feet together, jump forwards, right, backwards, left – like you are making a little box)
  • If you have time, finish with a two-mile walk or run with your partner!

Nobody to join you today? You can also do it by yourself! 🙂

Be Happy. Be Fit.

The Playground Workout

The Playground Workout

This is one of my workouts that will be in the exercise plan “8 Weeks to Fitness for the Busy Mom”. Perfect for you to take the kids to the park and get in a workout while they play! Anyone that lives near a park, this works for you too, it’s not just for the moms!

Playground Workout

  • 10 Push Ups with Hands on Bench (Harder option: Feet on bench)
  • 15 Jumping Pull Ups (on playground bar) (Harder: Full Pull Ups)
  • 20 Tricep Dips with hands on bench
  • 15 Box Jumps (use any step or bench around – the taller the harder it will be)
  • 1 lap around the playground (Easier: power walk; Harder: Sprint/Run)
  • REPEAT 4-5 times

Be happy. Be fit.

Mix-Match Workout (Cardio and Strength!)

The perfect mix and match of a little cardio and a little strength!

Mix-Match Workout

  • 20 Push Ups (10 w/ Rt hand in front, 10 Lt hand in front)
  • 100 Jumping Jacks
    • Repeat the above pair 3x
  • 10ea Leg, Walking Lunges (Hold Dumbbells by side if available)
  • 30 Mountain Climbers*
    • Repeat the above pair 3x
  • 12 Squat + Overhead Dumbbell Press** (If no dumbbells, use anything heavy you can hold onto)
  • 15-20 Box Jumps (depending on height of box)
    • Repeat the above pair 3x

*Mountain Climbers: Push-up position, then move one knee towards your chest, then the other; as if you were running (or mountain climbing :) ) while facing the ground.

**Squat + Overhead Dumbbell Press: Stand holding your dumbbells at shoulder height, squat down (keeping dumbbells at shoulders), as you stand up from your squat press your arms straight up overhead. Bring your arms back down to shoulder level when you go down for the next squat.

Make it easier: Instead of 20, do 14 push ups (7ea); Walking lunges with body weight only; and box step ups instead of box jumps