Arms & Core Workout

Happy Friday! I hope you are all safe and healthy wherever you are reading this from. We have been enjoying our backyard this week even as the heat has started creeping up in Arizona. We have had several 100 degree days already. Here are some pictures of our wildflowers and our blueberries.

We have been trucking along on getting school work done, trying to keep our garden alive, disinfecting and cleaning our house, and getting to spend so much quality time together. I am reminding myself daily all we have to be thankful for, which is so much.

I did get emotional this week when we drove by a preschool friends house to say happy birthday from the car. I got to see several friends in their cars and it was just such a weird surreal experience. I was so grateful to see them all but gosh it was hard at the same time.

I have been trying to workout around 6am before the kids are up for the day. I am so happy to share a workout I did this week. My upper body is so so sore. I did this workout I am sharing yesterday and holy moly. The pushups were intense and I loved it.

I have been doing the workouts that This Time Fitness has been posting on Facebook and they have been great. I have been enjoying them so much that I signed up for a 6 week virtual challenge with the studio. This Time Fitness is in South Carolina and I am in Arizona so it has been fun to do these workouts in realtime with the owners Kindal and Dan.

I completed Kindal’s kettlebell program Strong last year and really enjoyed it. I read her fitness blog years ago which is how I discovered her training programs. I highly recommend them. Fun workouts that help you get stronger and leaner.

Yesterday was the first workout I took that Dan programmed and my arms are feeling it today. Here is the workout with a few modifications made by me…

For the numbered exercise you will start with 30 of each and progress down on the next go around. Try to do the pushups slow and controlled. For the pushups that are the down portion only lower your entire body to the ground from plank position. For all pushups focus on your elbows being straight back as opposed to out to side.

Your first round will look like this:

  • 30 Knee Pushups
  • 30 Elevated Pushups
  • 30 Pushups (Down Only)
  • 12 Lat Raises
  • 30 seconds each of the following: Bicycle Crunches, V-Ups, & Leg Raise

Your next round you will drop the reps to 20. The negative reps were so hard for me but I loved them. I hadn’t done negative reps of any exercise in such a long time.

I am not going to lie the first two rounds took over 20 minutes but it goes much faster towards the end.

If you are looking for motivation I highly recommend Kindal and Dan’s programs and workouts. They have created a virtual studio on Facebook that will contain 44 workouts each month. If you are interested it is only $57 to join. You can find more information on their virtual studio HERE.

I hope you all have a safe and healthy weekend!

xo, Tamara


Legs On Fire Workout

Happy Friday. It is a happy day in the Buschel house because it is grocery shopping day. We have been trying to stretch out how often we go to the store and we made it 10 days. I think that might be a record in our house.

Poor Josh, he is the one shopping today and my list is so long. We are also picking things up for family members so that adds to the list but honestly most of the items he is buying are for us. Our kids are so excited for more apples and oranges. It seriously the simple things in life right now like fresh produce that are bringing smiles to our faces.

Cardio/Strength Interval Workout

This cardio/strength interval circuit workout uses a structure of 50 seconds of work and 10 seconds of rest. There are five exercises in the circuit. You’ll go through the circuit 5 times total. At the end of each completed circuit rest for a full 60 seconds.

If you are unsure what a Lunge & Kick looks like click HERE.

YouTube Follow Along Version

You can also follow along with me on YouTube. I filmed a slight variation on this workout last night. And oh my goodness I was such a sweaty mess.

I used to worry so much about having to make sure everything was perfect until I shared it on my blog. Right now I am just so grateful for this outlet that allows me to be creative and focus my attention on something else other than the news when the kids go to bed and Josh is on shift.

Have fun and happy sweating!


Arms, Back, & Abs Workout

Here is the upper body workout I did this morning…

I repeated this 2 times. It is an effective but short workout that packs a punch. The pike pushups get me every time.

After I finished I walked a 1/2 mile around my backyard before the kids woke up. I am trying to move as much as possible during the day. I have worn a path in our grass from all the walking.

When I was walking I listened to my bible readings for the day. I am currently using The Gospel Coalitions Read The Bible in a year plan. The sun was starting to get higher in the sky as Psalm 24 was being read.

The earth is the Lord’s and the fullness thereof,
    the world and those who dwell therein,
for he has founded it upon the seas
    and established it upon the rivers.

Who shall ascend the hill of the Lord?
    And who shall stand in his holy place?
He who has clean hands and a pure heart,
    who does not lift up his soul to what is false
    and does not swear deceitfully.
He will receive blessing from the Lord
    and righteousness from the God of his salvation.
Such is the generation of those who seek him,
    who seek the face of the God of Jacob

Psalm 24

I felt so much peace after listening to this. I love how each year when I read the bible a passage will stick out to me like it never has before. Seeking God is often a daily struggle for me. I wish that weren’t the case but that is the truth. It is super easy for me to find things to fill my time with but I have the learned that the best way for me to spend my time to is to read God’s word. I may not understand everything I read but I do have more peace because I filled myself up with encouragement and grounded myself in a wisdom that comes from the maker of heaven and earth.

This workout is part of the Free 1 Month Plan that I put together.