Quick Full Body Workout!

I had little time between clients this evening, but still managed to fit in this energizing full-body workout.

Equipment: dumbells, jump rope, mat

Program: perform exercises in a circuit, resting minimally between each.  Repeat a few times if you have the time!

Exercises:

  • (20) weighted walking lunges
  • 1 minute bodyweight reverse lunges
  • (10) single-leg deadlift with dumbbell row (each leg)
  • 1 minute jump rope
  • (15) dumbbell squat press
  • 1 minute bodyweight squats
  • (10) bicep curls
  • 1 minute mountain climbers
  • (10) overhead triceps extension
  • 1 minute front kicks

Kettlebell HIIT

This workout is focused on the legs, but there are a few little ‘breaks’ built in that target your arms.  Performing the moves in a continuous circuit creates the HIIT/cardio component where you get more bang for your workout buck!

Equipment: Two (2) kettlebells (heavy and light) or two dumbbells work just as well.

Program: 30 seconds work/10 seconds rest x 10 round.  Rest about 1 minute and repeat for a total of 3 times.

Exercises:

  1. Goblet squats
  2. Sumo deadlifts
  3. Single arm overhead shoulder press (right)
  4. Single arm overhead shoulder press (left)
  5. Side-to-side squats (stay low!)
  6. Sumo squat to high pull
  7. Cowboy walk (stay low!)
  8. Overhead triceps extensions
  9. Kettlebell bicep curls (or dumbbell)
  10. Squat with alternating reverse lunge combo

 

 

All about the (B)ass

Turn up the music and get ready to work the glutes!  

Equipment: resistance band (loop), mat, kettlebell

Program: Perform the following exercises in a circuit with little or no rest.  Rest about 1 minute and repeat up to 2-3 times.

Exercises:

(10) Squat with band leg lift (right, then left)

(20)  Glute bridge with band press/(20) bridge hold with band press pulse

(10) Offset rear lunge with rear leg lift (right, then left)

(10) Offset single-leg deadlift (right, then left)

(20) Kettlebell swing

Kettlebell Core Workout

No lie, this workout is a bit hard.  You are switching exercises quickly though and the longer duration of the AMRAP let’s you really dig in and work on your form.  Remember to keep your hips down and line with your spine during the plank exercises to maximize the work on your core!

Equipment: kettle bell (maybe one heavy, one lighter), mat

Program: (10) reps each/8 minutes AMRAP.  Rest about 1 minute and repeat.

Exercises:

Goblet squats

Mountain climbers

Curtsy lunge (right, then left)

Plank hops

Squat w/high pull (right, then left)

Plank jacks

Woodchop (right, then left)

Dumbbell Cardio

Full body cardio workout utilizing light dumbbells for an added burn.  Even without the added weights this is a great cardio workout!

Equipment: light dumbbells

Program: 30 seconds each exercise x 3 rounds.  Rest about 1 minute between rounds.

Exercises:

  • Buttkickers
  • Lunge knee lift
  • Criss cross pick ups
  • Squat punches
  • Shuffle lunges
  • Jump squats
  • High knee run
  • T-jacks

Arms & Abs

Get ready to fire up your arms and abs with this mat workout that targets both!

Equipment: dumbbells, mat

Program: 15-20 reps x 3 rounds.  Perform all exercises in a circuit.  Rest about 1 minute between rounds.

Exercises:

  1. Boat + curl/press combo
  2. Bridge + chest press/skullcrusher combo
  3. Straight arm roll-ups + double press
  4. Plank row with twist
  5. Side plank with side raise (R, L)

I’m back and NEW workout!

I’m back from my trip to Spain and ready to jump right into workouts!  I had plenty of exercise walking the Camino, but I sure missed my quick workouts at home.  Enjoy this basic full body workout and stay tuned for more fun this Fall!

Equipment: mat (optional), timer (download the free Gymboss timer to your phone!)

Program: 30 seconds work/10 seconds rest x 6 rounds.  Rest about 1 minute and repeat 3 times.

Exercises:

  • High plank hold
  • Squat jacks (or squats)
  • Mountain climbers
  • Reverse lunge to knee lift hop (or no hop) – right leg
  • Reverse lunge to knee lift hop (or no hop) – left leg
  • Push-ups

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