I think I am finally, hopefully, starting to get back to a somewhat normal exercise schedule. It was so hard for me to get started again after having Jesse. But just like anything else, sometimes you just need to be disciplined and make it happen. I so enjoyed all the time I spent letting my body rest after having a new baby and I knew it was time to get back to my workouts. Now that I am three weeks in to exercising consistently I am actually looking forward to my workouts again. I am focusing right now on rebuilding my strength and concentrating on reconnecting muscles (specifically in my core and pelvic floor) back together after having a baby. This is a workout I put together that takes under an hour to complete. Each movement should be done slowly and with intention and not rushed. Equipment Needed: Bands (found HERE and HERE) Exercises: Banded Squats Banded Lateral Bounds Bear Crawl Band Pull Aparts Dead Bugs Lateral Walk Bird Dogs Let … [Read more...]
Backyard Circuit Workout
Two weeks ago my favorite clients came over to our house for a backyard training session. The workout they did was so good that I wanted to share it on the blog. I realize not everyone has access to this equipment or space at their house but this could make a great park, track, or gym workout too with a few modifications if need be. Equipment Needed: Pull-up Bar (Josh built one in our backyard but I am linking to an at home option), Battle Rope, Heavy & Light Kettlebells/Dumbells Complete three rounds of circuit one resting only after a round is completed. Once three rounds are complete move to circuit two. For the squats and lunges I held in 18 pound kettlebell but you could also just use your bodyweight for these exercises. We have an alley behind our home that I used for sprinting, thus the name alley sprints, and I am estimating that the distance sprinted would be 100m. Right before Jesse was born was the first time in my life that I had ever been able to perform a … [Read more...]
5 Swimming Workouts
If you enjoy swimming I am excited to share these 5 swimming workouts with you! These workouts range from beginner to intermediate. Swimming is my go to exercise when I am pregnant. It is easy on my joints, eases the pain of my varicose veins, and feeling light and buoyant is just really awesome. I do enjoy swimming when I am not pregnant as well I just don't swim as often. Photo credit: Steve Donaldson Photography Currently I am 27 weeks pregnant and I am swimming 3 times a week. The water just feels so great and I really don't want to do any other type of workout at this point. I am super fortunate that my parents had my brother and I in swim lessons from elementary school and we both completed all the available levels. In high school we both become lifeguards and taught swim lessons at the same pool we learned to swim at. I will always be grateful for having the knowledge to swim because it is a great low impact exercise. I also am super thankful for lifeguarding, teaching … [Read more...]
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. … [Read more...]
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 … [Read more...]
The Anywhere Pyramid Workout
Disclaimer: Not all exercises are suitable for everyone and this or any other exercise program may result in injury. To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this workout assumes the full risk of injury resulting from performing the routine. Pyramid training is highly effective, challenging and can be tons of fun! When pyramid training you focus on completing certain amount of reps and recording how long it takes you to complete the circuit. In this anywhere pyramid workout you will be moving from one exercise to the next quickly, with little to no rest in between, so there is no need to then do additional cardiovascular exercise. The anywhere pyramid workout can be done just as the name implies, anywhere. There is no equipment needed. Get ready to get sweaty! THE WORKOUT Complete the entire circuit as listed below by doing 4 reps for each exercise. Go back and repeat the circuit but now … [Read more...]
