12 Days of Workouts, Day 4

AMRAP 30 minutes:

  • 1 tuck jump
  • 2 wall walks
  • 3 inchworm to plank jack
  • 4 froggers
  • 5 burpees
  • 6 jump lunge each
  • 7 diamond push ups
  • 8 lateral hop squats
  • 9 mountain climber each
  • 10 shuffle touch total

 

Exercises:

A: tuck jumps

B1,2,3,&4: inchworm to plank jacks

C1,2,&3: froggers

D1&2: lateral hop squats (not pictured the squat)

E1,2,&3: Burpees 😉

F1&2: Shuffle touch

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Exercise tips:

Not pictured: Wall walks, diamond push ups, jump lunge, & mountain climbers

Wall walks- please google how to do these, I did not have a place to demo these, since my only available “wall” space was the door seen behind me here 🙂

Diamond push ups- place your hands with your finger tips pointed towards each other (normal push ups your fingers face forward). Your fingers do not have to touch, start with your hands far apart and as you get stronger move them in closer and closer until you can actually touch your fingers (the inside of your fingers will look like a diamond at this point)

Jump lunges- are alternating lunges with a jump in between if you can

Inchworm- take your time on the bend over and walk out, you will feel your hamstrings stretch here and then your abs will be contracting to keep you steady on the rest of the walk out

Froggers & tuck jumps- be careful on the landing, keep your knees safe (not locked out), and keep the knees behind the toes when necessary

12 Days of Workouts, Day 3

Day 3! You are introduced to a new “fitness term” today, “EMOM”, which stands for Every Minute On the Minute. The idea of EMOM’s are that you work hard on the designated exercise(s) whenever a new minute starts, and rest until the next minute starts.

For example: the first set has 30 jumprope, 5 sumo squats, and rest for 6 rounds. I would do 30 invisible (or real if you have one) jumpropes, and right in 5 sumo squats (pictured below). If it takes me 35 seconds to finish my jumprope and sumo squats, I have 25 seconds of rest until the next minute (round) begins. Think of it as a reward for your hard work- you work hard and at an efficient pace for the designated exercises, then rest with your remaining time for your ‘reward’

 

EMOM: Every Minute On the Minute: 6 minutes (6 rounds)

  • 30 jumprope
  • 5 sumo squats
  • Rest with remaining time

Rest 60 seconds before next round

EMOM: 6 minutes

  • 10 front jacks
  • 10 power jacks
  • Rest with remaining time

Rest 60 seconds before next round

EMOM: 6 minutes

  • 6 balance hop each
  • 20 calf raises

Rest 60 seconds before next round

EMOM: 6 minutes

  • 10 spiderman plank
  • 5 push ups
  • Rest with remaining time

Exercises:

  • A1&2: Sumo squats
  • B1&2: Front jacks
  • C1&2: Power jacks
  • D1&2: Balance hop
  • E: Spiderman plank

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Exercises explained:

  • Sumo squats- your feet need to start one whole shoe length wider than your normal squat stance. From there, point your toes outward to the side, so your toes and knees are facing more out than in. This stance helps activate your inner thigh muscles as opposed to a traditional squat
  • Front jacks- instead of your hands going up like a normal jumping jacks, they start overtop of your thighs and lift straight up until parallel to the floor
  • Power jacks- start with your feet together, and as you jack out like a normal jumping jack, you jump out into a squat. NOTEyou can step your feet out into the squat instead of jumping to protect the knee joint
  • Balance hop- start standing, then balancing on one foot, with a slight/natural knee bend, bend forward and reach toward your toe with the other hand. As you stand, pull the leg that was in the back (not on the floor) through and bring the knee up to the ceiling- either standing in a balance, or hopping in a balance
  • Spiderman plank- the pictures above are showed in a mirror format, BUT you do not rotate 180 degrees at all in this move. Start in a plank, lift one knee at a time out to the side so that your inner knee and inner foot are facing the ground (as seen above). Return that foot to starting plank position, and then bring the other leg up and out.

An At Home Challenge Workout For Thanksgiving

Eat the turkey, work off the turkey, I know that’s what we’re all thinking. Here’s a butt-kicking, next level challenging workout to try at home!

AMRAP (As Many Rounds As Possible) in 15 minutes- and I’m not kidding, physically see how many rounds you can do- no cheating- you are here to challenge yourself right? 

  1. 50 jumprope or invisible jumprope (not pictured)
  2. 10 Burpees (BONUS challenge- burpee double push up)
  3. 10 squats
  4. 10 side shuffles
  5. 10 power lunge
  6. 15 tuck jumps
  7. 20 high knees each

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AMRAP #2- 15 minutes

  1. 10 squat ups (leading with each leg 10 times, for a total of 20)
  2. 15 speed skaters each leg
  3. 20 jumping jacks (not pictured)
  4. 10 grasshoppers (plank jack–> plank–> plank tuck–>plank)
  5. 15 mountain climbers each
  6. 20 side plank hip dips each
  7. 10 x-crunch each side
  8. 15 glute bridge to crunch
  9. 20 second plank

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Ready. Set. Go!

21 Minute Total Body Torch

In for a quick workout? Need to do it at home? Let’s skip the nitty gritty and get to work then.

TOTAL BODY HIIT- The Total Body Torch

To be done continuously with only 15 seconds rest in between sets

  • 30 seconds- jumprope with high knees
  • 20 seconds- push ups or clapping push ups
  • 30 seconds– tuck jumps
  • 20 seconds- squat jacks
  • 30 seconds- burpees
  • 20 seconds- tricep dips (bodyweight or on a bench/chair/elevated surface)
  • 30 seconds- rapid jumping jacks or air jacks
  • 20 seconds- shoulder push ups or handstand hold
  • 30 seconds- rapid alternating front kicks
  • 20 seconds- plank jacks
  • 30 seconds- jump lunges
  • 20 seconds- v-ups
    • Repeat 3 more times!

Give yourself a pat on the back and walk away proud 🙂

Snow Day at Home Workout

Living up here in Northern Iowa, we sometimes get the wrath of all of the major blizzards. And sometimes, we are told we are going to get 8+ inches of snow in Blizzard-like conditions, only to cancel school, work, the gym, and look outside and see a mere 2 inches on the ground.

hmmmph :/

Snowed in, rained in, home with a sick child, whatever your reason is for being home and let’s face it, lazy for a day, here is a great at home workout that you can make as long or as hard as you wish!

Perform the exercises with the prescribed reps as many times as you can in a 10, 20, 30, or even 45 minute sequence.

Push ups X 20

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Keep those eyes slightly ahead of you, not down at your feet, squeeze those abs, inhale on the way down, exhale on the way up, pushing with your chest

Squats X 40

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Keep that chest tall as you sit, keep the weight in the heels of your feet, sit your butt back, and lift pushing through the heels

Jumping Jacks X 60

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Remember: bigger ranges of motion=higher heart rate- get it pumping!!

Tricep Dips X 20

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Use any elevated surface, make sure to keep your back and butt close the surface as seen here to prevent shoulder strain

Split Squats X 40 total 

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Use any elevated surface, put the back foot on and hop the front foot forward so you are at regular “lunge” stance. Drop the back knee down to the ground, not the front knee over the toe

High Knees X 60 Total

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You have ABS, use them! Get those knees up using those lower abs, don’t cheat yourself!

Birddogs X 20 each

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Opposite hand, opposite leg reach out in opposite directions while squeezing the core to hold your balance. Hold each rep at “extended” for 3 seconds before retracting. Expert level: try it off your knees in a plank position

Power lunge X 40 total

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A strength/cardio move in one. Begin by lunging back, then “power” the back knee up to the ceiling while jumping at the top

Tuck Jumps X as many as you can get in a row without pause

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Use your leg power! Hop off the ground by springing off both feet and landing with soft knees!

Ab finisher: Try to complete 4-6 rounds without pause 

Sit ups X 30 seconds

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Plank hold X 30 seconds

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Ab move of choice X 30 seconds

And don’t forget to have fun with it! If you have a favorite move, add it on! Tie on those shoes, throw your hair up, crank up some music, and GET TO WORK!! Success comes to those who work when others aren’t!

OH and when in doubt if you’re working hard enough, grab a household “item” for extra weight 😉

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Sincerely,

Carly

30 minute at home Tabata Workout

Let’s keep it simple. You want to workout. You don’t want to go out in the cold. You have to fit your workout while your baby sleeps. You only have 30 minutes between waking and showering to fit a workout in. Whatever your reason, here is the solution!

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30 minute at home Tabata workout

20 seconds of work, 10 seconds of rest, continuously.

Repeat the following 3X before a 1 min full rest to recover. -7.5 minutes

  • Jumping jacks
  • Rest
  • Burpee no push up
  • Rest
  • Rapid squats
  • Rest
  • Skater hops
  • Rest
  • Hand release push up
  • Rest

Repeat the following 3X before a 1 min full rest to recover. -7.5 minutes

  • Front jacks
  • Rest
  • Burpees
  • Rest
  • Squat jumps with 180 spin
  • Rest
  • Football tires
  • Rest
  • Military push up
  • Rest

Repeat the following 3X before a 1 min full rest to recover. -7.5 minutes

  • Power jacks
  • Rest
  • Push up, plank jack, push up
  • Rest
  • Lateral hop squat
  • Rest
  • Heisman
  • Rest
  • Plank jacks
  • Rest

Repeat the following 3X before a 1 min full rest to recover. -7.5 minutes

  • Sprint in place
  • Rest
  • Lateral shuffle
  • Rest
  • High knees
  • Rest
  • Butt kickers
  • Rest
  • Mountain climbers
  • Rest