#workoutwednesday

#WorkoutWednesday: Lazy, post-vacation workout

You know when you return from a week or more of vacation — that may or may not have included lots of relaxing, eating and drinking — and have a hard time getting back into your workout routine?

Instead of putting off exercise for another day (or week), try this easy yet effective post-vacation workout routine. You won’t be burning mega calories with this one, but it’s a great set of exercises to help get you back on track.

And let me tell you: after four days of camping in a dusty hayfield surrounded by 19-year-old kids using pink plastic flamingos as beer bongs (apparently it’s called a “flabongo”…) at Sunfest this past weekend, a workout with lots of sitting and lying down was all I could manage today. By the end of the workout, I felt much better and ready to jump back into my regular exercise routine.

postvacayworkout (more…)

#WorkoutWednesday: 30-minute total body workout

Happy #WildWorkoutWednesday! Looking for a short strength training workout that targets all your major muscle groups AND gets the heart rate up? Try this five-set circuit. All you need is a yoga mat and a set of dumbbells.

30-minworkout

1) Romanian deadlift into dumbbell bent-over row
2) Squat to overhead dumbbell press
3) Anterior lateral lunge with low-reach dumbbells
4) Push up / bent-over lateral raise (perform as superset)
5) Bird dog / reverse crunch (perform as superset)

Perform each set three times with 8-10 reps per set. Rest for 30 seconds in between each set before moving to the next set. Click here for video instructions and here for another handy print-out.

#WorkoutWednesday: Total-body strength circuit with modifications for beginners to advanced

Happy #WorkoutWednesday! If you’re looking to get started with a resistance training program — or maybe you’re looking to mix up your current routine — I’ve got just the workout for you. I created this video and program as part of a fitness challenge group I hosted in January. It requires minimal equipment, works all major muscle groups and is something you can easily do at home. It’s the first workout of two meant to be performed 2-3 times per week on alternating days with a rest day in between. I will post the second workout, workout B, next Wednesday 🙂

What you need:

  • 8-15lbs set of dumbbells
  • Yoga mat

The workout:

WARM UP

ACTIVITY SETS / REPS INTENSITY* NOTES
Arm circles  1 2 easy Forward and backward 12 rotations
Sun salutations 3 1 easy Down dog to cobra pose and back up
Leg swings 1 8 each side easy Swing front to back and side to side
Knee up/backwards lunge/stretch 1 8 each side medium Knee up, step back w/ same leg, stretch arm up on same side
Side lunge w/ 5lb weight 1 8 each side medium Lunge and push weight out in front

 

WORKOUT
Alternate workouts grouped by letter (A, B, C) until all sets are complete. For example, complete one set of workout 1A, rest for 30 seconds, then complete one set of 2A. Rest again, then repeat two more times before moving on the the next grouped set.

EXERCISES SETS / REPS WEIGHT REST TIME NOTES
1A. Goblet squat 3 8 to 10 10-20lbs 30 secs
2A. Walking lunge w/weight/twist 3        12 10 lbs 30 secs Take 12 steps (6 each leg) forward alternating and twist towards the leading leg when you lunge. Do lunge w/o twist if you have lower back issues.
3B. Glute bridge 3     10 to 12 10 lbs 30 secs Advance: hold a 10-20 lbs dumbbell on your hips.
4B. Side lunge w/ weight  3     10 to 12 5-10lbs 30 secs Lunge and push weight out in front. Beginners, don’t use a weight.
5C. Push up  3         8 BW none Beginners: from knees. Advanced: from toes.
6C. Donkey kick  3  8 each side BW none Kick back behind you on hands and knees. Advanced, try yoga variation.
7C. Plank 3 Hold for 30-50 sec none

Workout Wednesday: 20-minute dumbbell full body circuit

workoutwedsHave a pair of dumbbells and 20 minutes to spare? Work your whole body with this circuit from IDEA Fit. Though some of the moves are slightly more advanced, there are modifications in each video for beginners.

What you need:

  • Set of 5-10 lbs dumbbells, and an optional heavier set (15-30 lbs) for the squat and lunge movements
  • yoga mat

Warm up:

Warm up for 5-10 minutes with arm circles (10 rotations backwards and forwards), leg swings (8 reps front to back, as well as laterally), lateral lunges with a light weight (8 on each side), 10 spider lunges and 5 sun salutations. (more…)

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