12 Days of Fitness Starts TODAY

For the next 12 days I challenge you to complete at least one mini workout a day!  I’ll provide the workout, you find 10 minutes in your day to complete it.

These mini challenges do no replace your regular workouts, but are in addition to whatever else you do everyday.  If it’s your rest day, still complete the mini workout!

Modify as needed, but do try to challenge yourself.  Check back here everyday for your new workout.  Let’s get started!

Day 1 – Plank Challenge (no equipment needed)

1 minute each x 2 rounds.  Rest as needed.

  • High plank
  • Slow mountain climber
  • Fast mountain climber
  • Elbow plank
  • Side plank (switch sides after 30 seconds)
  • Elbow plank jack
  • Plank walk (switch lead arms after 30 seconds)

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