Tag: Bodyweight workout

Two short & sweet HIIT Workouts for Your Vacation

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Do you workout while on vacation?

I know, it’s a good time to unwind and stray away from usual routine.

I do that from time to time too.

However, if you travel frequently, you shouldn’t use every vacation as a “break from the gym”. OR if you are new in your fitness journey, you should still be squeezing in at least a bit of purposeful activity that goes beyond walking around wherever your destination is.

The benefits of working out while on vacation are huge!

  • Reduce stress, especially if you are traveling with family 😉
  • Promotes better sleep
  • Increase energy levels, especially beneficial if traveling with kids!
  • Allows you to sweat and naturally detox the out of the norm foods you are undoubtingly eating or drinking
  • Gives you a fresh start to the day
  • Gives your brain a refresh as well
  • The feeling of accomplishment
  • Keeps you on track to your goals
  • Have you ever exercised with the sunrise on the beach or in a new city? Talk about magic!

With that being said, not all vacation workouts need to be outrageous or long. Try these 2 workouts that can be done in 20-40 minutes! Short enough to squeeze in while the rest of the family is waking up, or while they’re getting their suits and sunscreen on for the beach even! Remember, it’s YOUR goals to stay on track to, so it is up to YOU to do it!

Now get to work, go on GET!

 

BODYWEIGHT HIIT

SINGLE WEIGHT “TAKE AWAY” DECREASING REP COUNT

(a fun one for mental games)

 

*workout details including time, rep counts, etc. are included in the video

If you try one of these out, tag me on Instagram @lifeofcarlyb_ and I’ll give you some hype and support!

 

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Happy Sweating!

Happy Holidays!



In health<3

Carly B

20 Minute Bodyweight HIIT Burn

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Crunched on time? No time to make it to the gym? Find a spot in your home, your garage, your backyard and take this for a spin!

Need help dechiphering those exercises?

  • Burpee: Starting in a standing position, bend over placing your hands on the floor, jumping or stepping your feet back into a plank position (core is tight!) and then hop or jump your feet back to your hands to return to a standing position. Additional option: add a push up at the bottom once you hit a plank position
  • 90 degree turn squat jump: Starting in a standing position, begin your squat by pushing your hips back and down keeping the weight heavy in your heels and your knees behind your toes. On the way up from the squat begin to jump by powering through your legs BUT turning 90 degrees to the side. To initiate the turn, drive through the hips to make the 90 degree movement.
  • 3 step side shuffle plank: Think of a basketball drill here. Bend your knees slightly keeping your chest tall and begin to take 3 side step shuffles to one side. Once you do 3, drop your hands down to your feet and hop or step your feet back into a plank position, return to standing position (that is 1 rep). Side shuffle to the other side and repeat
  • Squat plank thruster: Beginning in a full plank position, using the power from your hips drive your feet (jumping or stepping) up to right outside of your hands, landing with your heels in contact with the ground and then lift your chest so you are looking forward (at this position you should feel like you are in a low squat position- remember good form for this!). Hop or walk your feet back and repeat.
  • Crab crunches: Think of elementary school PE here. Starting with your feet and hands in contact with the ground, your body is facing UP not DOWN. Pull your hips up by squeezing through your glutes (you should be in a reverse table top position here). Finding your balance with your feet about 1 foot apart, lift your right hand and left foot off the ground, reaching your right hand to touch the left knee as both limbs crunch towards each other (this is 1 rep). Return to the ground and repeat.

 

Ready, set, go!

21 Day ‘Be The Machine’ Program: Week 3

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Here it is week 3 out of 3, day 21 out of 21. I had to get extra creative this week with a big MOVE to a new house happening so you will see that 2 out of the 4 workouts I did were outside… ENJOY!

 

Monday: 

Exercise options:

  • single leg hop – take out the hop and do side to side steps with a calf raise on one foot on each side
  • Jump lunge- step back lunge
  • Balance hop- take out the hop
  • Broad jump to back pedal- run/walk forward to backpedal

Tuesday:

Have fun with this one 🙂

Wednesday:

Exercise options- for the run it is listed in there, basically do half

Thursday:

Friday:

Active rest. For me it was moving a sh*t ton of boxes!

Saturday; 

Active rest.

Sunday:

Orangetheory Fitness

While you’re watching, go subscribe to my YouTube channel 🙂

30 min HIIT & Core Workout

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Crunched fore time? Need to workout at home? Don’t have much equipment to work with? Don’t know what to do? Don’t make those excuses! Use this quick and effective cardio and core workout- and do it anywhere!

 

The workout includes 2 portions of tabata + core (and a push up finisher!)
For the tabatas:

Each tabata includes 4 exercises to be done in intervals of 20 seconds of work, 10 seconds of rest. If you do tabata right you will NEED those 10 seconds of rest, so workout hard! Each tabata (set of 4 exercises) is to be done 4 times and then take a 90 second rest before beginning your next tabata!

For the core:

Each exercise is to be done twice- just twice!

For the push up finisher:

Choose any form of push up and do reps until failure. But be sure to keep good form! Proper form > extra reps 😉 I challenge you to choose push ups that you haven’t historically been good at- get stronger today!

*note: as with any exercise program, make sure you consult a doctor before beginning. All exercises seen here can be done with modifications- if you need some please ask me! You can find me on instagram at commit_fit_carly and ask away there!

And please for my sanity make sure you know how to keep proper form!

Follow this link to get your sweat on!

 

12 Days of Workouts, Day 11

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Today is actually fairly… simple 😉 As most of these moves have been done in previous workouts, actually all we have done in previous workouts in some form

Full body 

HIIT- 45 seconds on, 20 seconds off: 3 rounds and done!

  • Power lunge
  • High knees
  • Sumo squat pulse
  • Side shuffle
  • Burpees
  • Inchworm to rolling side plank
  • Switch lunge
  • Freestyle!

What are you waiting for?! Get to work!

12 Days of Workouts, Day 10

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Get ready for some…. core & balance!

10 exercises, 10 reps each, AMRAP 30 minutes

  1. X-plank
  2. Single leg v-up
  3. Plank step through
  4. ½ Turkish get up
  5. Panther crawl
  6. Squat thrusters
  7. Crab crunch
  8. Plank inchworm
  9. Flamingo
  10. Plank hold with leg lifts

Exercises:

A1,2,3 & C1,2,3: plank step through (showing both sides)

B1,2: panther crawl

D1,2: squat thrusters

E1,2,3: 1/2 turkish get up

F1,2: crab crunch

G1,2,3: plank inchworm

H1,2: flamingo

12-days_day-10

Exercise tips:

Plank step through- if your goal is to step the right foot through, your first action needs to be with your left foot. If you don’t bring the outside foot up and out, it does not leave a gap for your other leg to step through, and then the move will be awkward and incomplete

Panther crawl- is kind of hard to show in pictures, but basically you start in a plank position. You then move your right hand forward and your right leg as if you are crawling like an animal- as you move your knee needs to hover over the floor, don’t forget this!

Squat thrusters- starting in a plank position, you either step one or thrust both feet forward towards your hands and then look up as if you were at the bottom of a squat (because you are). Think of replacing your hands with your feet

1/2 turkish get up- make sure your right hand is in the air and your right knee is bent. The goal is to target that hand up towards the ceiling as you sit up. PLEASE use your outstretched left arm to help you get up- this is not cheating, it is doing it correctly!

Crab crunch- starting on all fours BUT facing the ceiling, you lift your right hand to left foot in a crunching motion and then switch

Plank inchworm- in a straight arm plank position, the only thing moving will be your arms moving forward. Think of inching your fingers/hands forward slowly and one-by-one

Flamingo- the best balance move of the day! balancing on one foot, bend over reaching towards your toes, and as you stand you bring your hands towards the ceiling and bring the leg that was balancing behind you (hovering) up with a bent knee

12 Days of Workouts, Day 9

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It’s December 20th, so today we will play off of that 😉

20 exercises, at 20 reps each. See how fast (with good form!) you can get through all 20 exercises!

Go through it once and you’re done, or work yourself harder and go through again!

Workout:

  1. Vertical or tuck jumps
  2. Push ups
  3. Narrow to wide squats
  4. Mountain climber switch
  5. Tricep dips
  6. Straight leg side sit up-R
  7. Straight leg side sit up-L
  8. Shoulder push ups
  9. Front kicks each
  10. Squat to leg abduction (count the squats, 20 squats, 10 abduction each leg)
  11. Elbow plank walk
  12. Plank jacks
  13. Childs pose push up
  14. Curtsy lunge-R
  15. Curtsy lunge-L
  16. Standing mountain climber each
  17. Speed skaters each
  18. Walking plank
  19. Rolling side plank each
  20. Burpees

Exercises: 

  • A1&2: Mountain climber switch
  • B1&2: straight leg side sit up
  • C1,2,3,&4: elbow plank walk
  • D1,2,3,&4: child’s pose push up
  • E1,2,3,&4: rolling side plank

12-days_day-9

Exercise tips:

  • The goal is to challenge yourself, so we are thinking speed here, but more importantly  we are thinking safety and good form!
  • Straight leg side sit up- feel free to use your outstretched arm (the one that is in contact with the ground) for assistance
  • Elbow plank walk- simply begin in an elbow plank, place right hand on the ground (picture C2), then place your left hand on the ground (picture C3), then return back to an elbow plank by placing your right elbow on the ground (picture C4)
  • Child’s pose push up- as you are pushing up from the bottom of the push up, you also aim to push backwards as if you were going to do a child’s pose. The catch your knees never touch the ground, so you hover the whole time and squeeze your abs!
  • Rolling side plank- simply go from straight arm plank, open to right side plank, back to middle plank, open to left side plank

12 Days of Workouts, Day 8

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Day 8:

Squat reps to failure

Push up reps to failure

Quick burpee reps to failure (burpee no push up)

then:

AMRAP 20 MINUTES

  • 50 total wacky jacks (25 each side)
  • Wall sit with 100 total front jabs (50 each hand)
  • Plank with 50 shoulder taps (25 each hand)
  • 25 lunge pulse each leg
  • Low push up hold to failure

Exercises:

  • Wacky jacks: look like a standing oblique crunch in fast time. You take your right knee up and out to the side at the same time you are bringing your right elbow down to meet the knee. You then hop and switch to the other side- it truly looks wacky
  • Wall sit with front jabs: hold a wall sit and pretend you are jabbing or hitting someone in front of you, do 100 of thouse
  • Plank shoulder taps- in a plank position, lift one hand at a time and tap the opposite shoulder- 25 each hand
  • Lunge pulse- hold yourself at the bottom of the lunge and pulse up and down 25 times each leg. These are the same concept at a squat pulse which has been done in previous days
  • Low push up hold to failure- hold the bottom of the push up and hold until you can’t anymore

img_3534img_3535img_3156

From left to right: wacky jacks pictures 1&2, low push up hold picture 3

 

12 Days of Workouts, Day 7

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Core

  • Round 1: 20 seconds each, 5 second transition /rest (6 minutes)
  • 45 second rest in between round 1 &2
  • Round 2: same moves, 30 seconds each, 10 second transition/rest (10 minutes)
  • 45 second rest in between round 2&3
  • Round 3: same moves: 40 seconds each, 15 second transition/rest (14 minutes)
  1. Mountain climber get up
  2. Plank jacks
  3. Birddog-R
  4. Birddog-L
  5. Side plank leg lift-R
  6. Side plank leg lift-L
  7. X-crunch
  8. Butterfly crunch/sit up
  9. Ab tuck up
  10. Rope climb-R
  11. Rope climb-L
  12. Elbow plank hold
  13. Side plank hold-R
  14. Side plank hold-L
  15. Straight arm plank hold

Exercises:

  • A1&2: Birddog
  • B1&2: side plank leg lift
  • C1,2,3&4: rope climbs
  • D1&2: ab tuck up
  • E1&2: X-crunch

12-days_day7

Exercise tips:

  • Mountain climber get up: do about 2-4 total mountain climbers, then hop both feet in to your hands, and stand up
  • Birddogs- make sure you are using opposite hand and opposite leg. This is great for both balance and ALL over core, meaning abs and low back. Stretch your hand and foot as far in each direction as you can
  • Side plank leg lift is a hard move- to modify, just hold a side plank 🙂
  • X-crunch- lay on your back with hands and feet extended out so your body makes a big X. Then crunch up opposite hand to opposite foot
  • Butterfly crunch- simply lay flat on your back, then pull your legs in so they are in butterfly position (sometimes also called pretzel) but with the bottoms of your feet touching, then just crunch your shoulder blades off the ground
  • Rope climb- actually use your leg as if it were a rope. Climbing up it with your hands, touch your leg in 3 different spots (each one higher than the last) and then return to starting position to repeat

12 Days of Workouts, Day 5

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One & Done- 500 reps 🙂

  1. 25 jumping jacks
  2. 25 squats
  3. 25 high knees each
  4. 25 side lunges each
  5. 25 speed skaters each
  6. 25 lateral tuck jumps
  7. 25 calf raises each direction (toes forward, toes in, toes out)
  8. 25 quick burpee (burpee no push up)
  9. 25 push ups
  10. 25 mountain climbers each
  11. 25 tricep dips
  12. 25 grasshoppers
  13. 25 glute bridges
  14. 25 glute bridge march each leg
  15. 25 V-ups
  16. 25 crunches
  17. 25 leg drops
  18. 25 spiderman plank each
  19. 25 side plank hip dips-right
  20. 25 side plank hip dips-left

Exercises:

A: squats

B: side lunges

C1&2: speed skaters

D1&2: tricep dips

E1&2: glute bridge march

F1,2,3&4: grasshoppers

G1&2: leg drops

H1&2: v-ups

i1,2,3&4: modified v-ups

12-days_day5

Exercise tips:

Some moves are from previous workouts (push ups, mountain climbers, etc.) go back and look if needed!

Side lunges- think of sitting to the side and back. This gets you into the side lunge position while also keeping your knees behind your toes

Lateral tuck jumps- tuck jumps while hopping over an imaginary line. Modification: step up and over an invisible line instead of jumping

Tricep dips- can also be done on an elevated surface. Make sure your finger tips point toward your toes instead of pointing behind you. Bend at the elbow, not at the shoulder

Grasshoppers- think “plank, tuck, plank, jack”

Spiderman plank- look back at day 3 🙂