Low Impact Athletic Cardio Workout

Ready to get sweaty? Don’t let the name of this workout fool you. This is a fast paced, low impact, and high intensity workout. Perfect for those early mornings when your family is still sleeping or during your kids afternoon nap when you want to exercise.

If you don’t have gliding discs at home you can still do this workout by using paper plates or dish towels under your feet on either tile or wood floor.

The cardio video will take about 40 minutes. The video below is a follow along workout. You will run through the sequence once and then repeat. Enjoy!

EQUIPMENT NEEDED: Gliding Discs (Affiliate Link), Paper Cups

LENGTH: 40 Minutes

TARGET AREA: Total Body

If you enjoyed this workout let me know by either subscribing to my YouTube channel, leaving a comment, or liking this video.

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Backyard Campout + $50 Kohl’s Gift Card Giveaway

Disclosure: This post is sponsored. While I was not paid to write this post I did receive product from Kohl’s

The giveaway has closed. Thanks to all who entered.

I know many families who camp with little kids. Some as young as three weeks old. I applaud you parents out there who are so adventurous and have this camping thing down. Josh and I on the other hand do NOT have this down yet. We decided to play our first family “campout” safe and pitched our tent in the backyard.

Coleman 8 Person Tent

Backyard Campout

This tent is not like any tent I remember from my camping and backpacking experience. It set up quickly and features a built-in closet with shelves and hanger bar to organize gear and clothes. It easily fit a queen size air mattress plus the two sleeping bags for the kids.

Caden Air Mattress

Jumping Air Mattress

The kids favorite was the air mattress. And it wasn’t because it was super comfortable but because they treated it like their own personal trampoline. Josh and I didn’t have a problem with them jumping on it all because it is made that well. No need to worry about the mattress deflating.

Inside Tent

Since we didn’t have any sleeping bags for the kids we ordered them each their own kid size sleeping bag. They look so cute in them and the kids seemed really comfortable.

We knew that our backyard family campout would be a big success in the eyes of the kids and to keep the fun times rolling we set up their very own Kids Coleman Wonder Lake 2-Person Dome Tent indoors. For the price (under $35), this tent is pretty awesome. If you were going backpacking or didn’t mind sleeping close to another person this tent can fit two adults. There wouldn’t be room for anything else in the tent with you but I mention it because it is well made and would work if you are on a budget or looking for a small easy to assemble two person tent.

Coleman Kids Tent

Coleman Tent Kids

Lastly we received this amazing Coleman lantern. This lantern has 4 detachable side panels that can be used to light up separate areas of your campground or combined for a more traditional lantern experience. When I told Josh I had ordered a lantern he wasn’t super thrilled until he took it out the box and actually saw how it worked. It runs off batteries and offers up to 75 hours of light.

Coleman Lantern

For our backyard campout we grilled hotdogs and had chili but the highlight of our camping food was our oven made s’mores. They are super simple and easy to make. I was even able to find some GMO free marshmallows!

Oven Baked S'mores

To make oven baked s’mores preheat the oven to 400 degrees F. Lay 1/2 of the graham crackers on a cookie sheet. Top with chocolate pieces to cover. Use kitchen scissors to snip the marshmallows in 1/2 horizontally. Place the marshmallow halves on graham cracker. Bake until the marshmallows are puffed and golden brown, about 3 to 5 minutes. Remove from the oven and top with the remaining graham crackers, pressing down slightly to make a sandwich. Serve immediately, while still warm.

Now that we have done this backyard campout I feel a little more at ease to graduate ourselves to actually going camping in the woods.

Thanks to Kohl’s you have a chance to win a $50 gift card! You can check out their awesome selection of camping gear and let me know what you would purchase if you win! That is all you need to do to enter. Tell me what you would get if you win! Also I would love to know have you gone camping with your kids? Or where is your favorite place to go camping or hiking?

Good luck!

Winner is Amanda S., please check your email and respond back in 24 hours. Thanks to all who entered.

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The 20 Minute Workout: EMOM (Every Minute on the Minute)

**This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

If you are limited on time but still want to make an impact with your training time EMOM workouts might be the answer you are looking for.

When it comes to learning a new movement or wanting to improve how you move, you need to practice. The problem with practicing and refining a specific movement during a total body strength day or after an intense cardio session is that your body will be more fatigued. To become efficient at a movement and to ensure that your form and technique are not lacking you need to practice quality repetitions.

Most of us to do not have extra time in the week to devote to our movement patterns when we are already exercising several hours each week. The majority of us, myself included, want to feel like we gave it our all when we workout, dripping with sweat, and like we pushed our  bodies until we had nothing left. The older I get the more I realize how important it is to balance these high intensity sessions with movement specific focus sessions.

If you are looking for an efficient way to add movement training into your week EMOM (Every Minute on the Minute) workouts are a great starting place.

While there are many different ways to do an EMOM (Every Minute on the Minute) workout today I am mainly focusing on 1 movement pattern with very few reps performed each minute.

HOW TO DO AN EMOM WORKOUT

  1. Pick one movement. This movement needs to be a total body movement. Examples – Turkish Get Ups, Pull-Ups, Box Jumps, Pushups, or Burpees.
  2. Pick your total reps. How many reps do you want to do? Start with 20 if it is a new to you movement. Your total reps can be 20, 40, 60, 80, or even 100. It really depends on the movement.
  3. Each minute you perform 1-5 reps of the movement you selected. The goal here is to make sure that the during the minute you are only working for about 15-20 seconds.
  4. Rest during the remaining time. The beauty of these types of workouts is that you are allowing your body ample time to recover so you are never overly fatigued while performing the movement.
  5. Repeat for 20 minutes.

BENEFITS OF AN EMOM WORKOUT 

  • You don’t have to think about the workout. You can focus on form and technique. The pace is set for you by using the clock.
  • EMOMs are super versatile. You can program these with many different exercises. Keep reading for examples.
  • Built in rest. You should be resting more than you are working during an EMOM workout. If you can keep the movement to 15 seconds to perform all your reps for the minute you are looking at a rest to work ratio of 3:1. This is a very good ratio. The recovery will allow to complete your next set without being fatigued.
  • You will feel it. By focusing all your energy on practicing one movement not only will you become more efficient but you will also be feeling your effort within the next day.
  • Did I mention it is only 20 minutes?!?

EXAMPLES OF EMOM WORKOUTS

Like I mentioned earlier there are so many ways you can do an EMOM workout. Below are 6 examples of different 20 minute EMOMs.

20 Minute EMOM (Every Minute on the Minute) Workouts

It wasn’t until a few months ago that I was able to do a pull-up. I followed a 12 week strength training program and was super consistent with my workouts. I am still working on building up strength and working on my form. When I perform pull-ups in an EMOM workout I try to do as many as I can without assistance. When my form starts slacking or I can’t get my body up I use thick resistance loop bands to assist me. I just wanted to share that in case pull-ups are challenging for you also.

To time these workouts I like to use either the Seconds Pro App on my iPhone or my Gymboss.

Get creative with EMOMs. These are just examples and are by far not the only way to do these. Have fun working on a more balanced and stronger body!

PS…In case you are looking for some new workout gear check out the Reebok One Series Tights. I love these pants! I wear them at least twice a week. I also have worn my ASICS Women Gel Fit Sana Cross Training Shoe for every workout I have done since I received them in the mail last Fall. This shoes fit like a sock and are so light! Hands down my most favorite shoe. EVER.

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