30 Minute AMRAP Workout

It’s Simple.

2 exercises.

5 minutes.

Complete as many rounds as possible.

6 combinations.

30 minute workout.

image

* I used 25 lb Kettlebell

exercises you may not know:

Hand Release Push Up: start in push up position. Drop to the ground so chest is on the floor. Keep your feet on the ground while you lift both hands. Push back up into push up position

Plank to Push Up:  start in a push up position. Lower one elbow at a time bringing you into a plank. Walk one hand up at a time bringing you back to push up.

Sit and Stand:  I used the bottom step of staircase. Literally sit down. Lift the feet 2 inches (do not rock. Shoulders back) and stand up

Double Squat: squat with KB. Drop KB and squat without it. 1 rep= squat with KB only.

Shoe Clap: start in push up position. Walk feet out siz inches and in towards your hands a foot. Knees should be bent and butt raised. Shift all your weight to your hands as you jump the feet in the air and clap your shoes together. Land back in starting position.

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The “No Equipment” Equipment Workout

I just for back from my Aunt and Uncles Beach Cottage in York, Maine and I thought I’d post the workout I did yesterday. I had just gotten back from a 6 mile and saw my husband had not yet returned from the store.  Extra time meant I could get in some strength work. I only had about 20 minutes, so this was a quick workout. I had no weights, and used only the “equipment” right in front of me.  Many people use the excuse that they are traveling or have no workout equipment so they can’t exercise. Get creative people!!  Get outdoors. Use the elements around you. Here are some ideas.

First Exercise:

Stair Push Ups

6 push ups from Bottom Step**8 Push Ups from 2nd Step**6 Push Ups from 3rd Step

I also did some tricep dips on the bottom step

Then I had to get really creative. I saw the stone wall right next to me. Most people see this as a decoration.  I see it as a world of exercise possibilities. I took different sized rocks of various weights and did several exercises including:

bicep curls

front/lateral raises

overhead press.

Below are a few shots of these exercises. imageNO EXCUSES!!!!!

when on the road, the world is my gym. make it yours too!

 

Deck of Cards Workout

imageYesterday I had one of those “I feel fat. I feel out of shape. I hate my life” kind of days. A.K.A PMS kind of days!  So, I was stuck at home and decided I was going to go outside and shovel a walking path for my niece so she could sled. Heavy snow = exercise + fresh air = a happier me. It took me 5 minutes to bundle up, and about 5 seconds to turn around & walk right back in. Literally, 17 degrees with a solid 40 mph wind. No thanks.

So, time for an at-home workout. Not my favorite thing. So, how can I make it interesting? I had seen something like this before, and knew it would be good for me. If I’m not at a bootcamp, I sometimes have a hard time pushing myself and staying focused. This workout turned out to be about a 20 minute workout and it kept me interested. Best part, I was tired and sweaty when I was done.

What you need: Deck of Cards

Give each suit an exercise.  I decided to do one upper body, lower body, cardio, & core. You can choose any four. The imagenumber on the card will represent the reps of the exercise. You can see what I chose to do for face cards, but again that is up to you. Start with the deck Face down and flip one card over at a time until you finish all 52!  Have fun!