Tag Archives: burpees

Post Fourth DUFifty Workout

By Sunday evening, my body was starting to feel the effects of eating unhealthy several days in a row. Monday morning I typically do a 30 minute strength circuit, but this week I opted for a longer rotation. I needed a good sweat that would leave me feeling strong. Total workout time today was a minute over 45 minutes (Yes, I cranked it out today!).

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Warm up – Jump rope for 2 minutes. If you don’t have a jump rope, consider doing an active warm up for 2 minutes (jumping jacks, body weight lunges/squats, jog in place, seal jacks, etc). You will notice that I jump rope for 2 minutes at other points in the workout. Again, if jump rope is not your thing, do something active. You could even make your movements explosive (explosive lunges/squats, run in place).

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Workout – For the workout you will need one heavy kettlebell and two medium dumbbells. There are four stations that you will alternate between.  I took a stab at jotting them down, so I wouldn’t forget what my plan was.  Part of completing a good workout is being prepared! 

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Station 1Kettlebell swing/burpee combo – I do these A LOT. You will be breathless in the first five minutes. Start with 10 kettlebell swings, followed by 10 burpees. Next 9 kettlebell swings/9 burpees. Do this until you get to 1 each.

Station 2 (Dumbbell circuit) – Complete the following exercises sequentially three times before moving on to the next station.

  • Step-ups x10 each leg (hold your medium weight dumbbells)
  • Isolated bicep curls x10 each arm
  • Knee to elbow plank hold (feet elevated) x10 each leg (we call these “Peter Parkers” at FiA)
  • Kickback/Fire Hydrant x 10 each leg, each exercise – In a table top position, place one dumbbell behind the leg that will be exerting effort where your knee bends.

Station 3 – Jump rope for 2 minutes (OR see warm up for modification).

Station 4 (Kettlebell circuit) – Complete the following exercises sequentially three times before moving on to next station.

  • Goblet Squat x10
  •  Kettlebell side bend x 10 each side
  • Tricep Dips x10 (body weight off)
  • Kettlebell upright row x 10

Repeat Station 1Kettlebell swing/burpee combo – this time instead of starting with 10 kettlebell swings/10 burpees, start with 5 kettlebell swings/5 burpees and work your way down to 1 each.

Repeat Station 2 (Dumbbell circuit) – This time complete all exercises sequentially two times before moving to next station.

Repeat Station 3 – Jump rope for 2 minutes (OR see warm up for modification).

Repeat Station 4 (Kettlebell circuit) – This time complete all exercises sequentially two times before moving to next station.

FiA (Females in Action) AMRAP bootcamp workout

I designate one day of the week to working out with the FiA ladies. If you are not familiar with FiA (Females in Action), it is worth reading about my first workout with the group in the Product & Studio Review section of the blog (or click the link I have attached here). This is a free, peer led workout run out of several locations all over North and South Carolina (it keeps expanding!). Don’t let the free part fool you either. There is a range of fitness levels, and these women represent a diverse group of people in our community (successful businesswomen, teachers, volunteers, moms, the list goes on).

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Wednesday I posted at Metropolitan. If you aren’t familiar with the Metropolitan, it is a mixed-use condo development in Charlotte that is set on the Greenway. At this workout location I have done workouts entirely in the parking deck, entirely on the greenway, and a combination of both. There is a lot to work with here. We were advised to bring a kettlebell or heavy weight to today’s workout. Don’t worry if you don’t have one. Extras were provided, and we rotated between exercises, so no one was ever left without something to do.

photo 2-67 As I mentioned above, the workout is for all fitness levels. Using an AMRAP (“As many rounds as possible”) workout, it makes it very easy for a group with significant gaps in fitness levels to stay together (without anyone feeling like they aren’t a part of the group). The “Q” (person who leads the workout) today spent the first five minutes explaining the workout while we took some time to stretch and warm up. I failed to start my GPS watch when we started, so my mileage and time were not correct, but here is the gist of what we did for the first half hour (we started in even groups at each station to space people out, from there it was go at your own pace):

Station 1 – 20 Kettlebell swings

Run – we worked out entirely on a croquet court that is approximately 200 meters if you run around the sidewalk that encloses the court.

Station 2 – 20 Kettlebell rows

Run – around the same approximately 200m loop mentioned above.

Station 3 – 10 Plank Jack Burpees – instead of doing a pushup at the bottom, jack your legs apart while holding a plank.

Run – the same loop (approximately 200m)

We did the same rotation for 25 minutes. Get this, I logged in at least two miles (remember, my watch didn’t start until I had run around the court at least two times). I didn’t keep track of how many times I went through the entire circuit, but the great part about this is that it didn’t matter. I got a good workout in, and everyone essentially stayed together. We spent the last 10-15 minutes doing leg and ab exercises in a circle.

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The sunrise over Metropolitan as we were finishing.

Let me explain why I do make time to work out with these women once a week. I could totally workout in a gym or by myself every day of the week, but there is something to be said about working out with people who are taking their own time to plan a workout, outdoors for free. These women have plenty of things going on in their lives, but they love exercise and the camaraderie of a group so much that they choose to make this group a part of their life (did I mention unpaid?). I never hear anyone complain (workouts, life, etc.). This is real life. 45 minutes to enjoy your own time before the craziness of the day starts. How is that for refreshing? We ended the workout circling up to a motivational send off and beautiful sunrise. Love this city!

I joined Pinterest! & completed a “pinned” AMRAP

Can you believe that it took me until this weekend to finally join Pinterest? Call me old fashioned, but I have been snipping recipes out of magazines and stuffing them in binders for years. My husband has been doing the same thing with workouts. Pinterest is the perfect way for the multi-tasker to stay organized. All in one place, I can “pin” any idea that I could ever imagine for my blog.   I will be sharing a lot of my own secrets on pinterest, so if you enjoyed one of my workouts, recipes or posts, feel free to do the same.

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My husband’s workout binder.

My recipe binder.

My recipe binder.

I bring up Pinterest, because my workout this morning was based on a workout that I “pinned”. I will admit, the mini workouts that people post in a single picture are prettier online than they are when you actually do the workout. With little to no detail or modifications, it is difficult to get as much out of one of these workouts. I was intrigued by the term “AMRAP”, which mean “As Many Reps as Possible”. These workouts are short and often utilized in Crossfit workouts. So what did I do? Complete the following sequence as many times as you can in twenty minutes.

  • 10 Burpees
  • 20 Pushups
  • 30 Full Sit-ups
  • 40 Squats
  • 50 Second Plank Hold

The blandness of this workout, made it too easy. Even when I was moving at a quick pace, some of the body weight exercises gave me too much of a recovery. The only thing that I could think about while I was doing them was how I could make them harder (which I ultimately did). The concept of “AMRAP” is good for people who don’t have a lot of time, but this workout just didn’t do it for me. How would I modify? See below.

  • 10 Burpees – Leave as is OR wear a weight vest
  • 20 Pushups – Modify each sequence (incline, decline, tricep)
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Incline push-up.

  • 30 Full Sit-ups – Modify each sequence (Side Oblique Crunch, bicycles, leg raises)
  • 40 Squats – Add weight (through a weight vest or weights) OR modify each sequence (sumo, goblet squat, jump squat)
  • 50 Second Plank Hold – Again modify each sequence (Bring knee to elbow, Side Planks, Incline/Decline Planks)
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Knee to elbow plank.

Although I am happy that I was active this morning, I was disappointed with the first workout that I completed using my pinterest board. With that said, tomorrow’s workout will be one of my own detailed strength circuits (Look out! there is nothing more motivating than a bad workout).

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Big time trip to the Farmer’s Market means big Sunday dinner. If you are new to my blog, I should mention that due to our busy schedules, we typically cook a large Sunday dinner that can be used as leftovers for a good part of the week. Not having time, is not a reason to eat badly (we do enough of that on the weekend for fun, so we need some healthy meals during the week). Most of our food is cooked on the grill this time of the year.  I picked up some squash, okra, and green peppers on Saturday, that we chopped, tossed in Italian vinaigrette, and grilled in a grill basket. This stuff reheats in the oven or microwave very well. You could also use the veggies in a rice bowl or pasta recipe later on in the week (if you are looking for a different flavor – see my recipes).

photo 3-53 The cure to my sweet tooth during the week? Fruit salad. Make this yourself! That pre-made fruit salad at the grocery store is so overpriced. Plus, who knows where it came from. Using local strawberries, raspberries and watermelon, we created a perfect after dinner treat.

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It rained a good part of Sunday, so we had plenty of “indoor” time. While my daughter was waiting for the weather to clear up outside, I had time to chop all of the fruits and vegetables for dinner!

Front Porch Workout Part 2

Can you believe it has been almost two weeks since I posted an at-home workout? With all of the travel that we have been doing my workouts have been less organized. I love structure, so I can’t tell you how good it feels to be back home and on a routine. This is the perfect time of the year to work out in the morning outdoors. The temperature is mild, but not too hot, and the sun is rising by 6:00 AM. To seem more adaptable to any surrounding, I wanted to post a workout today that you could do on your driveway/sidewalk/front porch.

photo 4-19 The only equipment that you need is either a set of dumbbells or a kettlebell. I went with dumbbells (since I really haven’t swung a heavy kettle bell in a few weeks). Don’t try to be superman (or woman). I start my watch when I start my warm up. Workout today took just over twenty-five minutes. Perfect for a Monday (when I typically seem to have more going on than most other weekdays).

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Warm up – I utilized my driveway to warm up. Using approximately 10-15 meters one way, I started off doing the following exercises down and back, two times each:

  • Slow jog
  • Side shuffles w/arm extension (face same direction on way back)
  • Imperial walkers
  • High knees
  • Butt kicks
  • Skips

Workout – I will be the first to admit that since I have been gone for a few weeks, I didn’t do as much strength work as I should have. Today, I really wanted to focus on my legs and abs. Admittedly, my go to strength exercise out of town was upper body (pushup and dips). Repeat the following circuit four times through sequentially.

  • 10 Kettlebell swings (or dumbbells)
  • 10 Burpees
  • 10 Weighted Squats – do goblet squats if you have a kettlebell OR hold a dumbbell in each hand by your side if you have dumbbells.
  • 10 Tricep dips (off your front porch or steps)
  • Abs – Place feet on front porch steps. Hold a plank for 10 seconds with hands on the ground in front of steps. After 10 seconds, slowly bring your right knee to your right elbow, then back to starting. Repeat with left leg. Do 10 each leg.
  • 10 Squat Jumps (each leg) – Stand perpendicular to your front porch step. Place the leg closest to the step on the step. The other leg will be on the ground. Squat down, and then explode up. Do 10, and then switch sides. (Remember these from my beach workout?)

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  • 10 Burpees
  • 10 Squats with Leg Raise – Start in same position as the squat jumps. Lower into a squat, as you rise out of the squat, lift the leg that was on the ground out to the side as you straighten the leg on the step. Do 10, and then switch sides.
  • 10 Bicep Curls
  • Abs – Side Planks with Crunch. Hold a side plank with one arm on the front porch step (feet extended to ground). If you have the stability, crunch your top elbow to your top knee. Do 10, and then switch sides.

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Sun was starting to rise as I was finishing the workout ,and the baby was waking up for the day.  Loved getting to enjoy the beautiful flowers that we planted the day before. Happy Monday!

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