I’m Bored with Regular Workouts…

Sooo, I’ve been training for a half marathon for about 3 weeks now, but I’m not going to sign up for it until I have been going at it for a month. I always go back and forth or something comes in the way and I quit my running routine. It’s going pretty well so far! That is also why I haven’t been going to CrossFIT as much. The running program I am using has a schedule of running 2-3 times a week with some strength training and cross-training thrown in. I really like the variety and think I would be bored with just a strict running schedule the entire week, maybe that’s why it hasn’t worked for me before. Anyway, I’ve been having a tricky time figuring out what I want to do on the cross-training days, which is hilarious because that used to be ALL I did. Last week I went on a 24 mile bike ride, and the week before swam for a half hour. This week I wanted to change it up again, and try something totally new. That is how the dice workout was born. I LOVED it. It ended up taking me more than the scheduled 40 minutes, but you can cut down the number of exercises, or only use one die to roll the number of reps. It is easily adjustable. The best part is you don’t need any equipment, just a pair of dice!Roll The Dice Workout

Here is an explanation of some of the exercises:

One arm press: I saw this exercise at Real Simple magazine, and thought I would give it a try. It’s a good one! one arm press

Hollow Rocks: Here is a video of the hollow rocks. This is a throw back to the gymnastics days. …I should really type up a workout, yea, a workout that used to be our warm-up. Oops. Anyway, these are an awesome core builder. But they are really easy to do incorrectly, and then they hurt your back. So if you can’t do them right, don’t do them at all. Lower the number of reps, or just do hollow ups. (Like a superman, but laying on your back).

Spider Push up: This is a picture of the spider push up. It really engages your side obliques during the push up. It’s horrible awesome.

Spider Push UP

I couldn’t find the original source of this picture, if anyone knows/finds it..Let me know!

Toe Raisers: Stand with your feet shoulder-width apart. Slowly raise up to the ball of your foot and lower slowly back down. Great for balance, concentration, and your calves!

You can substitute your own exercises instead of the twelve listed. It might be fun to do this with only a arm, or leg workout, and only list exercises for the same muscle groups. You could also try with entirely cardio exercises. I tried to do a full body workout and targeted multiple muscle groups. I wanted to incorporate cardio, upper and lower body, as well as your mind (concentration and balance). It truly is a full body workout. I hope you like it!

**Know your body. Don’t do 6 reps of 12 spider push-ups if you haven’t ever tried them before. Be safe!

I’m so excited! One of my best friends from high school is getting married in August and her bridal shower is tomorrow! Yippee, I can’t believe we are that grown up!

What is your favorite no gym workout or exercise? What’s your weekend looking like!?

20 Minute Workout

I’ve been neglecting my CrossFit workouts…oh well. Yesterday was really hot out and I knew Clementine wouldn’t want to go for a run with me, so I made up a quick circuit workout! My neighbors probably think I’m so weird working out outside, but it was too nice out to be inside.

Outdoor Workout

This workout it awesome because it’s pretty quick, each exercise is only a minute long so you don’t get bored! You can do anything for a  minute! It’s also great full body workout if you don’t have any equipment or a gym, all you need is about 6 feet of space! You can even just pretend to jumprope if you don’t have one handy. I just used the timer on my phone.
20 minute Circuit

You can really do these exercises in any order, but I like to do them in the order they are written because it really works each muscle group effectively. The donkey kicks really burn! Fire hydrants are just side donkey kicks, like a dog peeing…you get the point. I’ll definitely be trying this workout again. It’s quick and I can do it anywhere!

What is your favorite “no-gym” workout?

Circuit Training!

Are you getting bored with going to the gym, running outside, or just doing the same workout over and over. Well this workout is fast-paced and changes every two minutes so it will be very difficult to get bored. You can do this workout ANYWHERE. You don’t need a lot of room, any equipment, or machines. It is a great one to do while watching your favorite tv show, or if you have a short break during your day.
Circuit training*The shoulder taps are alternating taps while holding a push up position.

The other great thing about this workout is if you only have twenty minutes, go through everything once, if you have forty, try the circuit twice, and if you’re watching a terribly boring episode of american idol (bleh) then go through three times!

You can also change up the exercises. I like to follow the arms-legs-abs-cardio-and static format, but feel free to switch it up!

Read more about burpees here. Now go sweat!!

Intense Tabata Workout!

Tabata training uses high intensity interval training to burn lots of calories in a short amount of time. Tabata intervals can last as short as 4 minutes. They consist of 20 seconds of high intensity, (170%) and then 10 seconds of rest, this cycle is then completed 8 times. The other great thing about tabatas is they can be used with almost any exercise from jumping jacks, to push ups, to squats. To get the most out of this workout you have to be giving it your all during the high intensity, just think, it’s only 20 seconds!

There is a tabata timer online if you want to have your computer near by for this workout. You can also use a watch or your phone to time the intervals. The online timer is nice because you can set it to make a sound when to switch-so you’re not staring at the count down.

This workout kicked my butt! It’s a good one! If you want to “score” your workout you take the lowest rep number from each round for each exercise. For instance, if you get 8, 8, 7, 7, 6, 4, 4, 3 for your pull-ups you would count 3 as your reps for that exercise. Then you add all of your lowest numbers together. Try to beat 47!!

PicMonkey Collage

If you do not have access to a pull-up bar you can substitute a different exercise instead- such as, tricep dips, shoulder taps in push up positions, mountain climbers, or jumping jacks-just to name a few. If you can’t quite get your chin over the bar on a pull-up you can use a small step to jump over the bar.

Tabata training has been shown to increase a persons anerobic system- their muscles, and their aerobic system-cardiovascular system. So get moving!!!

Source: tabatatraining.org

Blast Workout!

Ready for a quick workout that will burn your legs and arms!? This is an altered workout of the one I did this morning at CrossFIT. I thought it was a pretty difficult workout and I loved that it worked my arms, legs, and provided a cardio workout. And it is quick! I used 30 pound dumbbells, but from 10-30 pounds would provide a difficult workout. If you don’t have dumbbells at home, and can’t make it to a gym you can use all sorts of household items. Filled water bottles, sauce jars, soup cans, really anything with some weight behind it that can fit in your hand will work. I’ve even used wine jugs once (long story). Here we go!

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After you finish this workout make sure you stretch out your hips with some lunges on the floor. Stretch your shoulders across your chest as well as holding your elbow up behind your head. What did you think!?