You made it to the final workout of the week! Great job! Perform this entire workout twice. You can also follow along with me on YouTube. This workout will be streamed today at 10:15am (Arizona time). Here is the workout... I hope you and your family are safe and healthy. Remember to stay hydrated and drink plenty of water :). I will have three more workouts on the blog next week that are part of the FREE 1 Month Workout Plan. If you are looking for a virtual service to attend this weekend I would like to invite you to Easter at our church. Our family of six will be enjoying all our time at home celebrating the amazing work that Christ did on the cross this weekend. It will be a different Easter this year but that is ok. We are going to do our best to soak in all the good. xo, Tamara … [Read more...]
Total Body Jump Workout
If you are following along with the FREE home workout plan this is Day 3! Today's workout involves strength training mixed with a few plyometric moves. Plyometrics is a type of exercise that rapidly and repeatedly stretches and contracts the muscle. You will repeat this entire workout twice. Here is the workout... Workout Modifications To modify you have the option to be done after the first round. If the jump squats, skaters, and plyo (jumping) lunges are causing pain in your joints or discomfort in your body please modify. These exercises can by swapped for bodyweight squats, lateral lunges, and bodyweight lunges. For the single leg deadlifts you can keep both feet on the ground as a modification. If you are doing the exercise on the right leg, the right foot would be in front with the left foot slightly behind. As you come forward in the deadlift the left toes will stay on the floor to help with balance. If you don't have a jump rope available to use just … [Read more...]
Just Go Workout
Welcome to Day 1 of the FREE Workout Plan! Today's cardio workout requires that you set a stopwatch and time yourself. You will be repeating this workout in the third week of the plan. Make sure you write your time down to refer back to later and see how you have improved. Here is the workout... Workout Modifications If you are a beginner and just getting started don't let this workout scare you. The reps can be adjusted to work for you. I suggest halving everything if you haven't exercised in awhile. So your workout would look like this... 250 Jumping Jacks200 Squats150 Situps or Bird Dog100 Pushups or Wall Presses50 Burpees Jumping Jacks can be modified as step outs. Just minus the jump and you alternate stepping out with each foot as your arms go over your head. Squats can be done by getting up and down out of a hardback chair. Try not to use your arms and engage your abdominal muscles. If situps hurt your back or neck you can sub this exercise for Bird … [Read more...]
Total Body Functional Workout
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...]
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...]
