Redirect to my other blog, please!

Hi Friends,

I’m leaving on my ‘walk’ this Wednesday and will be blogging to the following site in case you are interested in my adventures on the Way of St. James.  This experience started out for me as a physical challenge (walking 15-20 miles per day x 40 day..  WHAT?!) but has morphed into much more as I’ve gotten closer to my departure.  I know I’m going to have loads of fun, but also experience so many unique things that it is sure to inspire me endlessly when I return home.  PS.  don’t expect any new workouts here until October 2016!

-Kristin

Leg HIIT

*Please note that I forgot to film a demo of the last exercise (long jump + (2) jacks back) — Oops!

This is my favorite workout so far this week!  There are a lot of exercises, but it goes quickly.  I taught a version of this to my Barre Cardio class and added light dumbbell arm work between sets for an added challenge.

Equipment: none (or light dumbbells if you add the bonus arm exercises)

Program: 20 seconds work/10 seconds rest x 12 rounds.  Repeat for a total of two times (or 3 times if you dare!)

Exercises:

  1. (2) jacks + (2) jabs
  2. speedskaters
  3. high knees
  4. squat jack + alternating touch
  5. shuffle + alternating lunge touch
  6. bunny hop + squat
  7. criss cross + tuck
  8. jump squat + pulse
  9. knee drivers (right leg)
  10. side shuffle + knee lift
  11. knee drivers (left leg)
  12. long jump + (2) jacks back

Bonus dumbbell arm work between sets: (1 minute) overhead press, front/side raises, punches

Arm Supersets

I’ve been recently focusing on my upper body strength, specifically shoulders to prepare for my Spain backpack trip.  I’ve noticed during my training hikes wearing my weighted backpack that my shoulders and upper back are sore after each hike.  I get plenty of lower body work with my running and barre classes, so my focus until I leave in two weeks will be this workout or a variation of it.

Equipment: dumbbells, bench or chair

Program: 10 reps x 4 sets of each superset.  Rest minimally between exercise.  Rest about 30 seconds before starting each set.

Exercises:

#1 Overhead shoulder press, bicep curls, triceps bench dip

#2 Upright row, hammer curls, triceps kickbacks

#3 Bentover rear fly, chest fly, dumbbell pullovers

Pre or Post Cardio Upper Arm Workout

Here’s a quick but effective arm workout that you can add to your regular cardio.  Use heavy enough weights that have you struggling to complete the last 1-2 reps.

Equipment: Dumbbells

Program: 10 reps x 3 sets each exercise.  Rest about 30 seconds between sets.  Rest about 45-60 seconds between exercises.

Exercises:

  1. Overhead shoulder press
  2. Upright row
  3. Lateral raises
  4. Reverse flys
  5. Forward raises
  6. Bicep curls
  7. Overhead triceps extension
  8. 1 1/2  Bicep curls (one full-range curl + one half-range curl = 1 rep)
  9. 1 1/2 Bentover triceps kickbacks (same as above)

New Workout!

It’s been forever.   I hope you have been enjoying the archives though.

Here’s a quick workout that targets your push and pull muscles in your upper body.  I did this one yesterday morning after my run and I’m feeling it today!

Equipment: dumbbell, bench/chair, mat

Program: 45 seconds each x 2 rounds, except the warm-up and finisher.

Exercises:

  1. Warm-up: 1 minute continuous  – 2 plank walks, 4 plank shoulder taps, and 8 mountain climbers
  2. Single-arm dumbbell chest press (45 seconds each side)
  3. Single-arm bicep curl
  4. Push-ups
  5. Dumbbell pullover
  6. Triceps dip
  7. Single-arm row
  8. Finisher: 1 minute continuous  – 2 plank walks, 4 plank shoulder taps, and 8 mountain climbers

Boredom Buster Upper Body Workout

This is a tough, but quick workout that targets your entire upper body.  You only do one set of each exercise and nothing is repeated.  I’ve been adding this on to a few of my client’s workouts this week as a burnout and they love it!

Equipment: dumbbells, bench (optional)

Program: 10 reps PLUS 10 alternating arm/side (each) reps x 1 round.  Rest minimally between two arm and single arm sections.  Little rest between exercises.

Exercises:

  1. Bentover dumbbell row
  2. Dumbbell chest press
  3. Overhead military press
  4. Complex shoulder raises (alternating front/side – 10 total, no single arm work here)
  5. Skullcrushers
  6. Hammer curls
  7. Upright row
  8. Chest fly
  9. Pullovers
  10. Triceps kickbacks
  11. In and out bicep curls (alternating in/out – 10 total, no single arm work here)
  12. Reverse fly

 

Full Body Pyramid Workout

All you need is one set of dumbbells for this quick workout that will target you from head-to-toe. Moving through the exercises with little rest will get your HR up too!

Equipment: set of dumbbells

Program: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of each exercise, circuit-style.  Resting only as needed.

Exercises:

Plank w/dumbbell row

Burpees

Bicep curls

Overhead press

 

Backpack Workout

I am walking the Camino de Santiago this summer and will be required to carry my backpack for 40 days straight, 6-8 hours a day!  I am adding this workout at least once a week leading up to the trip to help prepare my body.  This workout targets your legs, core and upper back.

Equipment: weighted vest or backpack, bench, dumbbells, mat

Program: 10-12 reps each x 3 set.  Rest about a 30 seconds between sets.  Rest about a minute before moving onto the next exercise.  Start light with your load.  The vest I’m wearing is 10 lbs.

Exercises:

  1. Bench step-ups with knee lift (R, then L) — option to add additional resistance in the form of dumbbells 
  2. Bench step-downs (R, then L) — option to add additional resistance in the form of dumbbells 
  3. Rotating upward chop w/dumbbell (R, then L)
  4. Squat, curl, overhead press combo
  5. Side plank with hip dips
  6. Plank walk (switch lead arm halfway through set)
  7. Elevated single-leg bridge

Fresh New Ab Workout

Get your abs burning with this intense core trainer!  If you have the time, repeat up to 3 times.  Grab your mat and go!

Equipment: mat

Program: 10 reps each x 2 rounds, circuit-style.  Rest minimally between exercises.  Rest about 1 minute between rounds.

Exercises:

  1. Knee pulls with arms at chest
  2. Alternating toe tap (opposite hand to toe
  3. Reverse crunch with leg extension
  4. Alternating ankle taps
  5. Bicycles
  6. Butterfly sit-ups
  7. Boat with alternating tap backs
  8. Full body crunch

Full Body Workout

Equipment: dumbbells, bench or chair, jump rope, exercise ball, mat

Program: Complete the following circuit-style 2-3 times.  Minimal rest between exercises. 1 minute rest between rounds.

Exercises:

  • Wide bent over row 15
  • Triceps dip 15
  • Jump rope 1 min
  • Lunge with bicep curl (10 each leg)
  • Squat to overhead press 15
  • Burpees 1 min
  • Push ups 15 min
  • Ball hamstring curls 15
  • Mountain climbers 1 min