Tag Archives: driveway workout

Monday Morning Driveway Workout

Whoa! College football starts this week, and you better believe that the weather in Charlotte is gearing up for fall. With temperatures in the 60s the past two mornings, I have taken advantage of some outdoor workouts. Before I know it, I will be stuck in the basement doing workouts to stay warm! Today’s workout took approximately 30 minutes.

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I utilized two ten pound dumbbells and my driveway (which has a slight incline and is about 30 feet long). If you checked out my out of town workout, you should be able to follow what I did Monday morning pretty easy. The theme was “stacking”. That means I would start at the bottom of my driveway doing 5 repetitions, run up the driveway do 10, run back to start, do 15, run up the driveway, and finish with 20 (before restarting with a new exercise). Before starting the workout, place one dumbbell at one end of your driveway and one dumbbell at the other end of your driveway.

photo 4-19 Warm up – I utilized the length of my driveway to complete an active warm up. Start at bottom of driveway (where the incline begins).

  • Jog up the driveway and back.
  • Run up the driveway and back (so a little faster).
  • High knees up the driveway, jog back.
  • Side shuffles, left leg leading, up and back.
  • Side shuffles, right leg leading, up and back.
  • Butt kicks up the driveway, jog back.

Workout – Following the stacking progression described above, complete the following exercises sequentially. For clarification, I will go through the first exercise progression.

  • 5 pushups at bottom of driveway
  • Run to other end of driveway
  • 10 pushups
  • Run back to start
  • 15 pushups
  • Run to other end of driveway
  • 20 pushups
  • Run back to start

Complete the same sequence doing the following exercises:

  • Walking lunges – Hold dumbbell with both hands. I went up the incline of my driveway. Do the recommended reps for each leg, so 10, 20, 30, 40 total. You will likely have to turn around when you get to the higher reps. That’s fine. Run back to the designated spot (and yes, you will be running with a dumbbell in your hand).
  • Shoulder Taps
  • Squats (holding dumbbell with both hands)
  • Knee to Elbow Plank (5,10,15,20 each leg – 10,20,30,40 total)
  • Bicep Curls (5,10,15,20 each arm – 10, 20,30,40 total)
  • Triceps Extension (Hold dumbbell with both hands overhead. Lower dumbbell behind head until you get just below 90 degrees. Extend)
  • Kettlebell swings (with a dumbbell)

This is the kind of workout where I finished and my legs felt wobbly. I knew that I was going to be sore. As weird as this may sound, I love a good leg work out that makes me feel this way. Soreness at this level is my muscles getting stronger.

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After following up a three day run of teaching at Flywheel with a tough strength workout, I was ready to pack in a protein filled breakfast. I have been asked in the past few weeks to post one of my breakfast recipes, so here we go.

Ingredients

  • 1 English Muffin
  • 1/2 cup liquid egg whites
  • 1/2 slice pepperjack cheese
  • 1 banana (on the side)

I literally pour the liquid egg whites into a mug and throw it in the microwave.  Heat until cooked through (approximately 1 minute 30 seconds).  Slice english muffin in half. Using a toaster oven, place cooked egg evenly on open face of english muffin.  Layer with the cheese.  Toast until you reach desired crispiness (that means awhile for me).  You can clearly alter this recipe with toppings, cheese or even bread!

photo-46We are living off of one our summer chili recipes this week.  I posted a similar recipe when I first started the blog.  Lots of seasonings and extremely healthy!

photo 3-102I do want to take a second in this post to document a HUGE milestone for our sweet girl. She is walking!  Look at the pink sneakers:

photo 2-118I also want to share a funny moment from the weekend also involving my daughter.  I met my husband and daughter for breakfast Sunday morning after my Flywheel class.  That meant that my husband was responsible for getting our daughter dressed (including hair).  This was the result.  Bless his heart.

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My Jump Rope Driveway Workout

This morning, I stole another workout from my husband. The best thing about this workout is that you can do everything in your driveway/parking lot (even a parking deck on the top level). Let me warn you, if you are not good at jump roping you won’t enjoy this workout. I used two pieces of equipment – a jump rope and a dumbbell (you should use a light weight kettlebell if you have one).

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Most people don’t realize how many benefits there are to using a jump rope to exercise:

  • Cheap and very portable
  • Works your core, improving agility, balance, and coordination
  • Cardiovascular workout that can burn serious calories
  • Muscle toning exercise (specifically calves)

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This morning’s workout should take you approximately forty minutes. Complete all reps and all timed jump rope intervals.

Warm up – Jump rope for two minutes. Before jump roping if you need to do some static stretches do so.

Workout – You need about 15-20 yards of space to complete walking exercises. Our driveway is slightly inclined, so I went up the incline while doing the workout. There are two parts to this workout: walking driveway exercises and static kettlebell exercises.

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Part 1 Walking Driveway Exercises. Complete the following exercises sequentially then repeat circuit.

  • Walking lunges x 3 – Complete walking lunges down/up your 15-20 yard space. Turn around and jog back to start. Do that 3 times before moving to next exercise.
  • Jump rope 2 minutes.
  • Walking planks x 2 – Hold a plank perpendicular to the line that you traveled for your lunges. Walk the hand and leg that are facing the side that you will travel down towards your 15-20 yard space. Bring the opposite hand and leg back to plank. When you get to the end of your space (where your lunges ended) jog back and start facing the opposite side. Do 2 times before moving to next exercise.
  • Jump rope 2 minutes.
  • Burpee broad jump x 1 – Just what the name implies. Do a broad jump. From the land, shoot your feet back into a burpee, do a pushup, then come back to standing. Keep going forward down/up your driveway. Do 1 length before moving to next exercise.
  • Jump rope 2 minutes.
  • Start back at walking lunges. Complete circuit fully before moving on to next section.

Part 2 – Kettlebell/Dumbbell Exercises. This is a building circuit. I used a ten pound dumbbell for the entire thing, because I knew how hard it was going to get. You can start with a heavier weight and drop down in weight if you need to. You will work through the following exercises sequentially. Each time through you will increase your reps.

First rotation

  • 1 Burpee
  • 2 Snatches (1 each hand)
  • 4 Goblet Squats
  • 8 Kettlebell Swings

Second Rotation

  • 2 Burpees
  • 4 Snatches ( 2 each hand)
  • 8 Goblet Squats
  • 16 Kettlebell Swings

Third Rotation

  • 3 Burpees
  • 6 Snatches (3 each hand)
  • 12 Goblet Squats
  • 24 Kettlebell Swings

Fourth Rotation

  • 4 Burpees
  • 8 Snatches (4 each hand)
  • 16 Goblet Squats
  • 32 Kettlebell Swings

Fifth (Last) Rotation

  • 5 Burpees
  • 10 Snatches (5 each hand)
  • 20 Goblet Squats
  • 40 Kettlebell Swings

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When I was done, I felt like my daughter did when we were attempting to get a good picture of her and my husband in their Flywheel gear last night.  “Hooray”!  Flywheel was giving out some incredibly nice “Fly Dad” shirts yesterday in the studio that my husband picked up.  It’s hard to see, but I think he will wear it proudly when he is out with his little girl.