I had Aidan join me for a workout this morning. You will probably see more of him when school is out. He likes coming over to train with me. He plays football and lacrosse for high school, and wants to stay in shape over the summer. I told him he could join me and we would focus on any parts he needs to improve. He told me he needs more upper body work so I’m going to work up some programs specific for him. Today we did an entire body weight workout. You need no equipment for this workout. There are 4 parts to the workout, and the breakdown is below. If you are a beginner work at your own pace and take breaks when you need to. I have included modifications for every fitness level.
Part 1: 10/30 9 rounds
1. Squat with 2 High Knees
2. Left Reverse Lunge to Left Knee Up
3. Right Reverse Lunge to Right Knee Up
Part 2: 8 minute Countdown
2x Walking Push-ups to Right/ Hold for 10 Mountain Climbers and Hop Up. Repeat going to the left.
2x Walking Push-ups to Left/ Hold for 10 Mountain Climbers and Hop Up.
Part 3: 10/30 9 rounds
1. Thigh Burners
2. 1 Leg Burpee (right) with Push-up
3. 1 Leg Burpee (left) with Push-up
Part 4: 1:00 12 rounds
1. Plank Toe Taps Side
2. Right Side Plank Hip Raise
3. Plank Hold
4. Left Side Plank Hip Raise
The workout for today is just what the title suggests. It is a workout that you can do anywhere and anytime. It is a workout that can be done with or without weight. So if you don’t have any equipment, fear not, this is the workout for you. I have shown you modifications for beginners, but if there are any exercises that you can’t do, let me know and I will suggest a different exercise. As always, work at your level and take breaks when you need them. We will go through the workout 3 times with a 10 second rest and a 30 second work. The workout breakdown is below.
1. Kettlebell (or Sandbag) Up and Over to Burpee Push-up
2. Skip Rope
3. Squat with Shoulder Press
4. Skip Rope
5. Dive Bombers
6. Skip Rope
7. Sandbag Roll-up
8. Skip Rope
9. Tricep Extension (Kettlebell, Sandbag or Dumbbells)/ or Dips
10. Skip Rope
11. Plank Knee Drives
12. Skip Rope
13. Right Side Lunge to 1 Leg Clean
14. Skip Rope
15. Left Side Lunge to 1 Leg Clean
16. Skip Rope
Bonus: 5:00 Countdown (AMRAP)
Right Side Lunge (weight to outside of Knee) Counter Clockwise Around the World. Hold for Right Front Lunge (weight outside of Right Knee) then Right Reverse Lunge (weight to outside of left knee).
Repeat on Left Side
Left Side Lunge (weight to outside of Knee) Clockwise Around the World. Hold for Left Front Lunge (weight outside Left Knee) then Left Reverse Lunge (weight to outside of right knee).
I was under the weather at the end of last week so I didn’t get to do a video. My allergies were off the chart, and I couldn’t stop sneezing. I felt a little better today and wanted to get moving. I was breathing a little harder than normal because of the allergies, but it to will pass. I mentioned it in the video that I have a new pink sandbag. My black one wore out. The plastic handles were tearing through the nylon. I will do a video on the new sandbag, and what I learned from the girl that I talked to from the Ultimate Sandbag. You can watch for that separate video. Back to the workout. I wanted to make it a little more cardio today so I added in jumping rope. If you don’t have a jump rope, you can jog in place or do jumping jacks or anything else that will get your heart rate up. There are 8 exercises that you will do in between each round of jump rope. You will set your timer for 40 second jump rope/ 5 second rest/ 40 second exercise/ 5 second rest. The workout breakdown is below.
You will Jump Rope between each exercise.
1. 2x’s Sandbag Row to Push-up to Clean & Press
3. Right Reverse Lunge to Sandbag Clean
4. Left Reverse Lunge to Sandbag Clean
5. Jump Lunges
6. Around the World Right
7. Around the World Left
8. Side Squat Press Sandbag Overhead (Shoulder to Shoulder)
I needed to do a crazy cardio workout today. I was so bad for Mother’s Day. My wonderful husband made me my very own special “Dairy Free” Pizza. He made Pesto with Spicy Sausage and Red and Yellow Peppers. It was so unbelievably awesome that I had 2 and a half pieces. I don’t splurge very often, but when I do I make it count. He did BBQ Chicken and smoked Gouda, and then regular Pepperoni and Mozzarella for him and the boys. I didn’t have to lift a finger yesterday, so I more than made up for it today. The workout is in three parts. There are five exercises for each part. I went through each part two times. Make sure if you are a beginner that you take breaks when necessary. The workout breakdown is below.
Part 1: Set Timer for 10/60 10 rounds
2. Frog Hop Push-up
4. Mountain Climbers
5. Alternating Toe Touch Sit-up
Part 2: Set Timer for 10/60 10 rounds
1. Right Arm Clean & Press to Reverse Lunge
2. Jump Rope
3. Left Arm Clean & Press to Reverse Lunge
4. Jump Rope
Part 3: Set Timer for 10/60 10 rounds
1. Super Frogger
2. Plank Down Up
3. Toe Tap Off Bench
4. Right Side Plank Reach Through
5. Left Side Plank Reach Through
I know that I said I was going to call it the TRX Flow workout, but I have the WOSS straps, so we are going with the Suspension Trainer Workout. I am starting to feel a little more comfortable, and stronger, using my straps. I like the element of suspending my body to perform somewhat simple moves so the moves feel a little more challenging. The workout that I did today is a flow, because we kept the height of the straps the same and progressed through different exercises. There are 8 exercises today, and we are going through the workout 4 times. You will set your timer for 5 second rest and 40 second work. I do show you optional exercises if you don’t have the straps, or if you are just beginning to use the straps. I also have a core finisher workout with the straps at the end of the first part. The core will be 5 exercises done with a 10 second rest and 45 second work for 15 rounds. Work in your comfort zone and take breaks when you feel you need one. The workout breakdown is below.
1. Squat with Wide Flye
2. Reverse Lunge Left to Hop Knee Up
3. Reverse Lunge Right to Hop Knee Up
5. Pistol Squat Right to Deadlift
6. Pistol Squat Left to Deadlift
7. Hanging Left Arm Row to Oblique Rotational Reach up with Right
8. Hanging Right Arm Row to Oblique Rotational Reach up with Left
Core Finisher on Straps
2. Oblique Mountain Climbers
3. Roll Out (hands in strap)
4. Stir the Pot Right
5. Stir the Pot Left