#WorkoutWednesday: Snowy Blues At Home Full Body Circuit

Happy Wednesday All!

Sometimes, it’s too cold to walk or get motivated to go to the gym! Fear not! This is an equipment free full-body circuit you can do to get in a quick workout at home. Check it out below:

5 Minutes – Stretch/Warm-up

Circuit – Complete 4 Rounds 

20 Squat to Oblique Crunches

10 Push-Up Burpees

20 Russian Twists

15 Curtsey Lunges

20 Shoulder Plank Taps

12 V-Sit Ups

20 Calf Raises

5 Minutes- Stretch/Cool-Down

After finishing this quick circuit, be sure to check out the 12 Days of Fitmas Challenge! Today is the first day of Christmas, and you don’t want to miss out!

Talk soon!

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#WorkoutWednesday: Progressive Treadmill Run

Happy Wednesday All!

Looking to burn some calories before turkey day next week? Try this progressive treadmill run for your next cardio session!

Warmup: Walk for 5 minutes

The Workout: Increase your running speed every 5 minutes.  At the same time, decrease the incline you are running at. Complete one round for a total of 20 minutes.

  1. Run at 6.0 mph* and set incline to 3
  2. Increase speed to 6.5 mph and decrease incline  to 2
  3. Increase speed to 7.0 mph and decrease incline to 1
  4. Increase speed to 7.5 mph and decrease incline to 0

*adjust speed according to you!

Cool Down: Walk 5 minutes

What’s your favorite cardio workout?

Talk soon!

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#WorkoutWednesday: Leg Day

Happy Halloween All!

To celebrate the holiday (and hump day!), I thought I would share another leg day. Check it out below!

4×10 Wide Stance (Toes Out) Back Squat

Superset: 4×20 Banded Squatted Toe Taps

4×12 RDLS

Superset: 4×10 Plate Wide Stance (Toes Out) Squat

 

4×10 Dumbell Reverse Lunge

Superset: 4×10 Bulgarian Split Squat with Hop

4×15 Cable RDLS

How are you all celebrating Halloween?

Talk soon!

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#WorkoutWednesday: Circuit Training

Hello to another Wednesday!

In the midst of midterms, papers, and projects, sometimes spending an hour or so in the gym adds more stress than good. However, rather than not workout at all, I do a 30 minute at-home circuit instead! That way, I don’t feel guilty for missing a workout out, and I still have ample time to focus on work. Check it out below!

Complete each exercise continuously after one another. Rest 2-3 minutes (adjust to your needs) between sets. Complete 6 rounds.

  1. 15 squat to oblique crunches
  2. 10 lateral raises
  3. 10 lunges to shoulder presses
  4. 12 plank shoulder taps
  5. 10 burpees
  6. 15 sit-ups
  7. 10 push-ups

What’s your favorite low-on-time workout?

Talk soon!

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#WorkoutWednesday: Growing Wings

Happy Wednesday All!

I don’t know about you, but Wednesdays are bittersweet for me. I know I am halfway through the week, yet, Friday is still two days away. However, fear no longer, this back day will top of your Wednesday and send you flying towards Friday. Check it out below:

Warm-Up: 3×5 Pulls-Ups (Or 3×10 if Assisted!)

Superset w/ 3×15 hanging leg raises

Workout:

4×10-12 Lat Pull Downs

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3×12-15 Close-Grip Lat Pull Downs 

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4×10-12 Seated Row

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3×12 Dumbbell Rows

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3×15 Low Underhand Cable Rows

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What’s your favorite back exercise?

Talk Soon!

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#Workout Wednesday: Stair Intervals

Happy Wednesday All!

I figured I would switch it up and squeeze in a quick 30 minute interval training session (on the stairmaster stepmill) between my classes instead of going for a run. Here’s what you do:

5 minute warm-up (easy level)

2 minutes on, 3 minutes off (4 Rounds Total)

  • The 2 minute period is your working interval. Pick a moderately challenging level and climb some stairs! (I kick it up to level 15-18 to increase my heart beat.)
  • The 3 minute period is your rest time. I usually decrease my working level by  3-5 levels depending on how I am feeling!
  • Repeat until you hit 25 minutes on the clock!

5 minute cool-down (easy level)

And that’s it!

What’s your favorite way to burn calories when you are short on time?

Talk Soon!

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#MotivationMonday: Take a Hike

Welcome back to my second week of blogs!

I think everyone is familiar with the workout rut. Sometimes, I find myself there, too! I develop this mindset where I feel as if I am going through a bunch of motions at the gym. It feels repetitive and lacks attraction.

Dry Lakes Peak

When feeling burnout like this, I know it is time to change up my routine. This could be anything from making a small adjustment to my lifting spilt, adding in a different form of cardio, or better yet, heading outdoors. I wouldn’t consider myself a huge outdoors person, but I do love to take a day and head to the mountains.

Colorful Colorado

This past summer, my family and I headed to Westcliff to hike Dry Lakes. We were supposed to complete this hike a couple years ago, but my siblings and I made a wrong turn, and we ended up hiking a different trail instead. In any case, it was absolutely stunning, and I am looking forward to hiking another one next summer!

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Dry Lakes is a pretty steep hike. It is an out and back that sums to a total of 8 miles from the truck. While it was fairly warm when we began began hiking, by the time we reached the top, it was raining and extremely windy. A great reason to pack extra clothes when hiking!  Even with the weather, the hike was relaxing and rewarding. The half way point is marked by a small river waterfall, and my parents even saw a bear!

Hiking Veiws

Dry Lakes was a great way to switch up my routine and re-spark some motivation. To recap: if you are feeling unmotivated to hit the gym, ditch it! Chose a different activity for the day and get after it!

What is your favorite way to switch up your routine?

Talk soon!

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