Two short & sweet HIIT Workouts for Your Vacation

July 2, 2019July 2, 2019 LifeOfCarlyB1 Comment

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!

Thanks for stopping by!

I'd love to chat with you more,

Subscribe to my email list

Happy Sweating!

Happy Holidays!



In health<3

Carly B

HIIT IT- Memorial Day Style

May 25, 2018May 23, 2019 LifeOfCarlyBLeave a comment

Who’s got big Memorial Day Weekend plans? Many of you I’m sure. Who wants to get their sweat on before or after (or both) they attend all their parties, etc?!

No fear, I’ve got your back.

Test this MDW (Memorial Day Weekend) workout on for size:

-8 exercises X 8 reps each (AND EACH SIDE) X 8 rounds and DONE!

All you need is ONE weight

Exercises:

Snatch burpee

Side lunge high pull

Double jack

Ground to ceiling squat press

Lunge to curl

Around the world

Plank drag rows

Alternating v-ups

You are racing against the clock – let me know how you do! Or find me on Instagram @lifeofcarlyb_ and let me know how you do!

Cross-Fit Inspired Weights Workout

September 19, 2017May 7, 2019 LifeOfCarlyBLeave a comment

I bet you can’t get through this without breaking a sweat.

Why would you want to leave the gym fresh anyway?

Set 1: 7 sets

Deadlifts X6,4,3,3,3,4,6 reps
Increasing weight with decreasing reps. Try to match the same weight you did the first time when you get back to the reps of 4 & 6
Last 3 sets: compound with pull ups to failure

Set 2: 3 sets

Dumbbell stiff leg deadlift X10
Single arm dumbbell alternating snatch X10 total
Bodyweight squats X15

Set 3: 3 sets

Single arm dumbbell thrusters X8 each
Dumbbell or kettlebell swings X8

Set 4: 2 set burnout

Heavy med ball over the shoulder tosses to failure
TRX pistol squats X8 each

Try it out and throw your results in the comments!

For more workouts follow me on instagram @lifeofcarlyb_

Or subscribe to my email list HERE!

20 Minute Bodyweight HIIT Burn

July 22, 2017 LifeOfCarlyBLeave a comment

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!

12 Days of Workouts, Day 12

December 23, 2016December 22, 2016 LifeOfCarlyBLeave a comment

Warning: today’s workout is NOT 30 minutes like the rest, rather it is 55-60 minutes long IF you do it all. The trick is to see how far you can go 🙂

Day 12: Days 1-11 combined!

Squat reps to failure
Push up reps to failure
Elbow plank hold to failure

Rest 60 seconds

HIIT- upper body 20 seconds on, 10 seconds rest

Round 1: 2X through

Jumping jacks
Push ups
Mountain climbers
Side plank hip dips –EACH!

Rest 30 seconds

Round 2: 2X through

High knees
Tricep dips
Plank jacks

Rest 30 seconds

HIIT- lower body 20 seconds on, 10 seconds rest

Round 3: 2X through

Squats
Speed skaters
Line hops
Jump twist

Rest 30 seconds

Round 4: 2X through

Step forward lunges
Squat to leg abduction
Plank w/ glute lift

Full body HIIT- 20 seconds on, 10 second off

Round 5: 2X through

Inchworm to push up
Side step ups- right
Side step ups- left

Rest 30 seconds

Round 6: 2X through

Seat squats
Plank with leg lift
Box jumps or step ups

CORE- 20 seconds each, no rest in between

Round 7: 2X through

Birddog-R
Birddog-L
Side plank leg lift-R
Side plank leg lift-L
X-crunch
Butterfly crunch/sit up
Ab tuck up
Rope climb-R
Rope climb-L

Rest 60 seconds

EMOM: Every Minute On the Minute: 4 minutes (4 rounds)

25 jumprope
10 spiderman plank total
5 sumo squats
Rest with remaining time

Rest 60 seconds

AMRAP 10 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

Rest 60 seconds

AMRAP 5 minutes:

30 total wacky jacks (15 each side)
Wall sit with 50 total front jabs (25 each hand)
Plank with 50 shoulder taps (25 each hand)
25 lunge pulse each leg
Low push up hold to failure

An Outdoor Workout For Your Holiday Weekend

July 2, 2016 LifeOfCarlyBLeave a comment

Like many other places, some gyms close on holiday weekends. Don’t take this as an excuse to skip your workouts for 3,4,5 days, use the great outdoors to get your heart pumping!