30-Minute At-Home Bodyweight Superset Workout

30-Minute At-Home Bodyweight Superset Workout - each superset works a different muscle groupI know I’ve been posting a TON of bodyweight workouts, but with all the long weekend travel I had to do this summer, that’s pretty much all I’ve been able to do besides group fitness classes when I’m in the city. Now that this hectic wedding season is over, I’ll be sure to mix it up a bit with these blog workouts. I also plan on buying a BOSU ball soon so that’ll be a fun addition!

I know the explanation of how to do this workout is a little confusing because I’m forced to use the words “superset” and “set” 500 times, so don’t hesitate to ask questions in the comments section!

30-Minute At-Home Bodyweight Superset Workout

Equipment I Used:

  • Exercise mat
  • Chair for triceps dips (can use a coffee table, bench, trunk, etc.)

Complete one superset before moving on to the next (there are four total). Rest for 30-60 seconds between supersets. In each superset, you’ll complete three sets of the two exercises. Do each exercise for 60 seconds, back to back, without resting in between. Once you’ve done both exercises (2 minutes of work) rest for 15-30 seconds and then repeat for a total of three sets. 30-Minute At-Home Bodyweight Superset Workout - each superset works a different muscle group

SUPERSET 1 | Lower Body (+ Cardio)

Do each exercise for 60 seconds, back to back without rest in between. Rest for 15-30 sec and then repeat twice more for a total of three sets of the superset.

  • 2 Jump Lunges – 5 Squat Pulses | You’ll do two jump lunges and then jump into a low squat and pulse five times there before jumping back into a lunge and starting the pattern from the top. To break it down further: Start in a lunge position with right foot forward and both knees bent at opposing 90 degree angles. Do two jump lunges, switching feet mid-air so that you end up with your right foot back in front. Jump into a squat position, feet about shoulder’s width apart, weight in your heels, and pulse at the bottom of that squat five times. Jump back into a lunge position, this time with your left foot in front. Repeat from the top.
  • Leaping Side Skater Lunges | These are like side-to-side leaping courtesy lunges. Leap to the right, landing on your right foot and bending down to touch the ground by your foot with your left hand as you swoop your left foot behind the right (think of a courtesy). Come up, leaping left and reversing the move. Keep it going quickly, back and forth, trying to never let that back foot come to rest on the ground—keep the weight in the foot you land on.

SUPERSET 2 | Core

Do each exercise for 60 seconds, back to back without rest in between. Rest for 15-30 sec and then repeat twice more for a total of three sets of the superset.

  • Rotating Side Plank Pulses to Plank Jacks to Side Plank Pulses (5-5-5) | Start in a side forearm plank position with your right elbow stacked below your shoulder, hips lifted and stacked (beginners: have your right knee on the floor instead of your feet). Pulse your hips up towards the ceiling five times, contracting your right sidebody. Next, rotate into a forearm plank, bringing your left forearm to meet the right on the floor. From here, do five plank jacks, jumping your feet out wide and then back to center. Shift the weight into your left forearm, opening up into a left-side forearm plank and do the five hip pulses on that side. Continue rotating through: plank, side plank, plank, side, plank.
  • 2 Full-Body Crunches – 1 V Up Combo | Crunch, crunch, v up, crunch, crunch, v up. Start laying on your back with legs outstretched and hovering a couple inches off the ground. Arms should be outstretched overhead and hovering as well. From this starting position, crunch up, bringing your knees in towards your chest as you lift your shoulder blades off the ground and bring your hands towards your shins (like you’re hugging your knees). Extend back out, lowering to starting position. Do two of those and then go right into a v-up: From your same starting position, keep legs and arms straight as you lift your legs in the air and crunch your torso off the ground, bringing your hands up towards your toes. The goal is to never bring the legs to rest on the ground when you extend back out (always hover).

SUPERSET 3 | Upper Body

Do each exercise for 60 seconds, back to back without rest in between. Rest for 15-30 sec and then repeat twice more for a total of three sets of the superset.

  • 3 Triceps Dips with 3-sec Hold | Use a chair, coffee table or bench for these. Start with your hands gripping the edge of a chair (bench, etc.) and your legs outstretched with your heels on the ground. Keeping your bum and back close to the edge of the chair, bend your elbows to 90 degrees as you lower your body towards the ground. Make sure your elbows don’t bow out in a diamond shape as you lower. From the bottom, press through your hands to straighten your arms back to the starting position. Imagine there’s a heavy weight sitting in your lap as you do these—don’t trust up through the hips and legs to rise up; use your arms! You’ll do three like this and on the fourth, lower down and hold at the bottom for about three seconds before starting back at the top. To modify: To make these easier, bend your knees and keep your feet flat on the ground.
  • Bird Dog Push Ups | This is your standard push up, plus some core stability work. Starting in a plank position with hands a little wider than shoulder-distance apart (the wider your feet are, the easier and more stable these will be–if you want a challenge, keep your feet relatively close together), do a push up. As you press back up to plank, lift your right arm and left leg off the ground, stretching them out straight, level with your body. Make sure you keep your abs engaged as you do this; you don’t want to let your low back dip down towards the ground. With control, lower the hand and foot back to the ground, sinking right into your next push up. At the top, repeat on the other side (left arm and right leg). To modify: perform the push up from your knees, and just lift the arm at the top of each push up.

SUPERSET 4 | Full Body

Do each exercise for 60 seconds, back to back without rest in between. Rest for 15-30 sec and then repeat twice more for a total of three sets of the superset.

  • Surfer Get-Ups | Start laying on your stomach with hands by your side. Squeeze your back and glutes to lift your chest and hands off the ground. Lower your hands back to the ground by your rib cage. From here, you’re going to explosively press up and jump into a low squat with one foot in front and the other staggered behind (think of a surfer jumping up on their board to catch a wave). From here, bring your hands back to the ground as you jump your feet back into plank lower your body to the ground with control. Repeat from the top, this time landing in low squat with your other foot in front.
  • Forearm Plank Alternating Donkey Kicks (5) | Start in a forearm plank, elbows stacked under shoulders, balls of the feet planted on the ground. From here, hover your right leg and bend the knee to 90 degrees with the foot flexed. Keeping your abs engaged, contract the right glute as you press the bottom of the right foot up towards the ceiling. When you do this, make sure your low back isn’t sagging down towards the ground. Only press your foot up as high as you can while maintaining a neutral spine. Do 5 of these donkey kicks on the right side and then straighten out the leg, return it to the floor and repeat on the left side.

30-Minute At-Home Bodyweight Superset Workout - each superset works a different muscle groupWEARING | leggings: Fabletics // tank: Onzie (I can’t find the v-back one online, but here’s the muscle cut – the one I’m wearing is still in stock at Btone’s Boston studio!) // bra: c/o Reebok (old) // sneakers: Nike

Enjoy the rest of your day!

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My Favorite Things: August

favorite-things-bostonTwo posts in one day?! Summer must really be over (ha!). As these posts get longer and longer, I swear the months get shorter and shorter. Where does the time go? August was hot, busy and fun. Let’s look at the highlight reel! Important – there are a few special discounts and deals for P&I readers throughout the post. I know we all hate reading, but make sure to pay attention to the bolded words so that you did miss them! 😉

Favorite Products

Clothes, clothes, more clothes. Selfies, selfies, more selfies. Bear with me, guys …

Daniel Wellington Watch

david-wellington-watch-outfit
Daniel Wellington is a Swedish watch brand, and I was so excited when they offered to send me one of their styles — they’re all so great! I went with the Classic Sheffield 36mm in rose gold because it goes with just about every outfit I wear. It looks great on its own or stacked with bangles, and I get so many compliments on it when I’m out. Aaand it’s your lucky day because …

15% off Daniel Wellington for Pumps & Iron Readers! Just use the code PUMPSANDIRON and get 15% off any purchase. The code is good until 9/15.
david-wellington-watch
david-wellington-watch-style

LF Sale Steals

Sheer panel hoodie with white faux leather shorts and converseAnd by “steals” I mean reasonably priced instead of the outrageous cost of everything in LF when it’s not their semi-annual sale. Every basic betch in Boston worth her weight in pumpkin spiced lattes knows about the LF 60%-off sale … am I right or amiright?? It is absolute mayhem with clothes piled higher than your head in disorganized heaps, but it’s the only time of year it makes any sense to shop at LF because everything is so overpriced (a crop top made of barely enough material to cover your nipples would run you $128 during non-sale times). I always try to snag a few things during their sale, strategically waiting until the last week of it when the prices drop even further, and took home this cool sheer hoodie and adorable overalls.  lf-striped-overall-shorts

Side note: Am I too old to be wearing overalls? My birth certificate says “yes,” my heart says “NEVER!!”

Hooded Cardigan from My Latest Fix

floral-shorts-crop-outfitI only kept one item from my most recent Stitch Fix delivery (style was spot-on, but the fit of most things wasn’t quite right), and I’ve been wearing it nonstop. It’s way too hot for sweaters still, but this cardigan is so stankin’ comfortable, I can’t take it off. For my fellow SFers, if you want to request it, it’s the Laila Jayde Salderas Hooded Cardigan ($64). The top picture is a cute rarity. Most of the time my outfit looks more like this: hooded-cardigan-outfit

These Sweaty Betty Leggings

swetty-betty-selfieMy friends at Sweaty Betty sent me an outfit (I’m spoiled!) and I LOVE the print on these leggings. And maybe this is TMI but they’re good that-time-of-month leggings because they have a high rise and really hold your stomach bloat in. Oh whatever, don’t act like you haven’t been there, ladies! 😉 Tank can be found here.

Bombas x Zara Terez Trippy Goldfish Leggings

bombas-zara-terezSpeaking of being spoiled, my friends at Bombas (I mentioned their socks in last month’s favorites post) sent me a pair of their collaborative Zara Terez leggings and they’re so fun–I feel like a Pink Floyd poster when I wear them, and I mean that in a damn good way.

DISCOUNT FOR P&I READERS! Use code ZaraTerez20 to get 20% off a Bombas order. Use code Bombas20 to get 20% off a Zara Terez order.

Versatile Sleeveless Hoodie from Simply Vera by Vera Wang

simply-vera-wang-hoodieThis was another gift, and will be a great transitional piece as the weather starts to cool next month. The Simply Vera collection for Kohl’s has tons of cute stuff at super reasonable prices. I’ve been wearing it as a beach coverup, and it’s the perfect length to pair with leggings, too. Between this and my obsession with muscle tanks, I think I might officially be allergic to sleeves …

Sophie Harper Pave X Ring from My Latest Rocksbox

Rocksbox ring
Rocksbox is kinda like Stitch Fix but for jewelry. They send you three items and you can borrow them for as long as you want, and then return ’em when you’re ready in exchange for a new shipment or decided to buy the pieces you like for a discounted price. I most likely will lose this ring and have to buy it, but I’m ok with that because it’s awesome.

FREEBIE! You can get your first month of Rocksbox free with code pumpsandironxoxo.

Favorite Eats

Modern Oats Oatmeal Cups

modern-oats

Modern Oats sent me samples of their oatmeal cups, and they came in clutch with all the crazy weekend travel I did this month. I think Mango Blackberry is my favorite flavor, but they’re all delicious! Bonus: non-GMO and gluten-free.

This Heavenly Sushi Roll I Found at Whole Foods

whole-foods-sushiI love Whole Foods as a quick, healthy lunch option, but sometimes the salad bar options overwhelm me and I end up making a garbage piles of things that look good but don’t work well together. Sushi is always a safer option for me. The other day I found this amazing, summery roll of shrimp, mango, avocado, beets, carrots and topped with strawberries. Devine!

Favorite Workouts

I’m back on ClassPass so I’ve gotten to try lots of fun classes around the city!

Hot Yoga at H.Y.P. with Alex

I think I’ve already mentioned this on the blog before, but I am obsessed with Alex’s yoga class at H.Y.P. in Wellesley. I used to do it every week after teaching, and this month I was back in the ‘burbs to sub a couple times and it was such a treat to go again. Alex has this deep baritone voice and I could be wrong, but it seems like he makes up the class as he goes, just sort of vibing off the class’s energy. It’s always fun!

Boxing at Peter Welch’s

peter-welch-gymAfter the last class I did at Peter Welch’s, my arms were so spent that I literally couldn’t even lift my water bottle up to my mouth to take a sip of water without shaking. Boxing is such a crazy-good workout and I love that Peter Welch’s gym has that authentic grittiness to it. Even though I probably look like a total spaz during classes, I feel like a badass, so that’s gotta count for something … right?

VeloCycle with Jessie

I hadn’t been to Velo-City in a while, so decided I’d try out a new instructor when I got back on ClassPass. Jessie was awesome! Everything was to the beat, which is always fun, but she also did a great job of giving proper form cues throughout the entire class. If you sacrifice form for the sake of staying on beat with the fun choreography, your workout won’t be as effective, so I really appreciated Jessie’s ability to maintain the fun and the function.

Megaformer – Rower Workouts

btone-rowingLately if there’s not a class at Btone directly before or after I teach, I’ll stay at the studio and do my own megaformer-rower hybrid workout. Here’s an example of one I did last week (I realize the megaformer parts will sound like jibberish if you’re not familiar with Lagree Fitness haha):

  • 5 min right oblique: Twisted Bear / Forearm Teaser / Side Plank – add thread the needle pike / Twisted Wheelbarrow / Plank to Pike with right side Reptile Crunch
  • Row sprints: 100m x4 with 20 sec recovery
  • 5 min left oblique
  • Row sprints: 200m x3 with 30 sec recovery
  • 5 min abs: Reverse Catfish with Push Up / Giant Reverse Plank to Pike / Giant Reverse Bear / Giant Reverse Wheel / Kneeling Crunch with body saw
  • Row sprints: 300m x2 with 30 sec recovery
  • 5 min arms with black cables: Serve the Platter / Shoulder Press / Kneeling Tricep Extension / Chest Press / Arm Circles
  • Row sprint: 500m

Talk about a killer workout. I was dead by the end. It is admittedly hard to push myself to my max effort on the megaformer when I don’t have another instructor telling me what to do, but on the other hand, it’s fun to have the freedom to do exactly what I want on the machine from time to time.

Wheel Pose Progress

wheel-pose-progress-beforebridge-pose-zara-terez-carbon38

WEARING | JAN 15: Lululemon leggings AUG 15: Alo Yoga tank & Zara Terez leggings c/o Carbon38

At the start of the year, I took a bunch of “before” pictures with the intention of working hard on my yoga practice. It’s now a part of my workout routine that I look forward to each week, and even though I don’t do it as much as I’d like, looking back on where my wheel pose started and comparing it to where I am now makes me so excited/proud/committed to furthering my practice. You can see how tight my upper body is in the first picture as I’m heavily leaning into my legs. I’m much more open through the chest today, and can even get a leg off the floor. Baby steps to kicking over …

Favorite Reads & Watches

Articles/Blog Posts

  • Why I Stopped Going to SoulCycle via Business Insider | Don’t get me wrong–I love SoulCycle. The workout is FUN and the apparel they sell is amazing. When they open up their location in Copley Square, I’ll definitely be there from time to time. But I agree with a few points in this article, mainly that the workout is more fun than effective. Also, SoulCycle is TOTALLY the Regina George of Indoor Cycling High School, and I mean that in both a good and bad way. :)
  • How to Food Prep via The Lean Green Bean | Lindsay always has great posts on food prep, both sharing her own weekly plans and giving tips for doing it yourself. Food prepping is something I’d like to do more frequently once the craziness of summer travel dies down!
  • How My Workouts Have Changed over the Years via Yoga by Candace | I love reading about what bloggers’ workout routines look like. Candace’s newfound focus on strength really resonated with me (see my recent post Pride in Appearance vs. Pride in Ability) and after reading this, I actually asked Joe to bring me to the gym and coach me through the basic Olympic lifts (something I’ve never been interested in in the past). We’ll see how that goes … (ha!)
  • All the Comments on Every Recipe Blog via The Toast | I already shared this on my Facebook page — OMG it made me literally LOL. If you’re a blogger or even just follow food blogs you’ll get a kick out of this.
  • Eliminating Nothing Days via Can You Stay for Dinner? | This post is geared towards those with binge eating disorders, but I think it’s a wonderful read for anyone who’s struggled with depression as well. And, as is always the case with Andie’s writing, it worded with the most striking eloquence.
  • This Is Where Body Fat Ends Up When You Lose Weight via Science Alert | Interesting!
  • 12 Complete Proteins Vegetarians Need to Know About via Greatist | Good list!
  • Are Organic Supplements Actually Better? via Q | Good read! Reminded me of my visit to NOW Foods.

Netflix

  • Narcos | Drug lord documentaries, my Locked Up Abroad obsession, reading Killing Pablo … you’re probably starting to notice a pattern. Anyone else fascinated by organized crime?? Narcos is the new Neflix exclusive series about Pablo Escobar and the Colombian cartel and even though it’s pretty much exactly what I read this winter in Killing Pablo, I still love it.

Favorite Moments

I was out of town just about every single weekend this month–lots of fun times (but I’m exhausted and SO ready for fall!!).

Trip to Martha’s Vineyard

South Beach, Martha's VineyardI kicked off the month on the island and it was so good to be home! I got lots of beach time in, hit up some old favorite bars and restaurants and even checked out a couple new (to me) ones. Blissed Out has every smoothie your heart could imagine (plus acai bowls … be still, my heart) and I had a delicious dinner with my BFF at Beach Road (I got the fluke and it was amazing!). Also threw plenty of not-so-healthy ice cream in there because, well, vacation. Oak Bluffs Harbor Sunset Acai Bowl from Blissed Out on Martha's Vineyard Menemsha Sunset Ice Cream from Mad Martha's in Oak Bluffs

Getting Nominated for Best Fitness Blog by the Bloglovin’ + H&M Awards

Still can’t believe this! I’m so honored to be nominated for Best Fitness Blog by Bloglovin’. In a couple weeks I’ll be heading to NYC for their fashion week award celebration with H&M and Birchbox. Honestly, I don’t expect to win (there are legit celebrities nominated haha), it’s just going to be a really incredible opportunity to be there. So excited! If Lauren Conrad and Lo Bosworth are there (both their blogs are nominated in different categories), my inner high-schooler-obsessed-with-Laguna-Beach is going to geek the F out.

Wedding Weekend on the Cape

Our third wedding of the summer was in Chatham and was a blast! I had never been to that part of the Cape and the Chatham Bars Inn blew me away–such a gorgeous venue.

chatham-bars-inn-wedding

WEARING | dress is Lovers and Friends & shoes are Aldo (old, but similar here and here)

Weekend on the Jersey Shore

Joe is from the Jersey Shore and it was so great spending time with his ADORABLE nephews and niece. Maybe I’m biased, but they are the sweetest little things. We went to the beach, played some arcade games on the boardwalk, and I learned all about the best M-rated video games that the boys aren’t allowed to play yet (LOL).

seaside-heights-boardwalk Best people watching in the world = Seaside Heights boardwalk

Wedding Weekend in Vermont

For our 800th and final wedding of the summer, Joe and I headed up to beautiful Jay Peak Resort in Vermont. In addition to the ski mountain, there’s also an indoor waterpark (um, hello, best place ever) and as great as it was this time of year, I can only imagine how fun it’d be to do a long weekend there in the winter.  jay-peak-wedding

WEARING | dress is Maurie & Eve via Revolve / bag is from Stitch Fix / arm cuff is from LF Stores (sold out)

Another shameless pic of the front of my dress because I LOVED it — although I probably should have saved it for a different event. When I initially tried it on, I was alone and couldn’t button up the back all the way so I wasn’t aware just how much boobage (cleavage sounds vulgar; boobage sounds fun) it showed. Verdict: Too much for a wedding, but whaddayagonnado. :) FullSizeRender (4)

Blogger Brunch with Sage Tonic

margarita-intercontinentalThis Sunday I attended a fun blogger event at the InterContinental with Sage Tonic, a new holistic program for health that’s set to launch soon. In addition to a mobile app, Sage Tonic will have a product line of teas (which we got to sample) and essential oil towelettes. Given that I’m about to start my own aromatherapy education, I was so excited to be able to talk to Sage Tonic’s founder, Nada Milosavljevic, MD, who is a true expert on the topic and just an all-around inspiring woman.

The idea behind Sage Tonic is holistic prevention. Oftentimes Western medicine is quick to prescribe a drug (just think about how many kids take Ritalin/Aderall; how many adults take sleeping pills or anti-anxiety medication) before exploring natural remedies. Obviously medicine can be a life-saving necessary, but I think we can all agree that in general our country is over-medicated. Nada has been implementing a program in schools where she uses similar holistic therapies that will be offered through Sage Tonic on kids in need, with huge success (reductions in anxiety, better ability to focus, etc.). Part of the proceeds from Sage Tonic will go to fund more school programs like this, which is so awesome. salad-intercontinental dessert-intercontinental sage-tonic-teas

As for the event, we started with an hour-long yoga class at the spa and then enjoyed a delicious brunch complete with Sage Tonic tea cocktails (I’m obsessed) and a full tasting of all the teas that ST will carry. Each tea is created with a purpose–Focus, Relax, Energize–and I loved getting to hear Nada talk about the benefits of each tea’s ingredients. Got me so excited for my aromatherapy course! sage-tonic-blogger-event

Reagan / Me / Allie / Joanna / Nada / Janelle / Liz

What were your highlights from the month?

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Disclosure: These monthly favorites posts are never sponsored, but they typically contain a few affiliate links. Thanks for your support!

Beginner Series: 20-Minute Full-Body Workout with Cardio

Beginner Workout - 20 minutes, full-body, little to no equipment required, and perfect for doing at homeWhere my newbies at??! Today’s (and the five Tuesdays’) post is for you. I’m going to get super detailed with exercise breakdowns, modifications, and ways to make everything harder when you’re ready to take it up a notch. We’re going to focus on foundational movements (squat, lunge, push up, etc.) and mix in a little cardio. Even if you’re not a beginner, you could always advance the exercises and get a great workout in! I’ll go over all that.

Beginner Series: 20-Minute Full-Body Workout with Cardio

Equipment I Used:

  • Light set of weights (optional)
  • Chair
  • Gymboss Interval Timer (there are lots of interval timer apps available for smart phones, too!)
  • Pen & paper for recording rep numbers.

Set an interval timer for 20 rounds of 40 seconds of work and 20 seconds of rest. You’ll go through the following circuit of five exercises four times. At the end of each work interval, write down the number of reps you were able to complete of the exercise in the 40 seconds. Do this for each round. As you tire toward the end of the workout, challenge yourself to stay within a couple reps of what you got the first time through. Here are some rep goals so you have an idea of what to shoot for: target-rep-numbers

Don’t get hung up on these rep numbers. They’re to motivate and challenge you, not to discourage you. Do the best you can do, and next time you try this workout, focus on improving from your previous numbers. Never sacrifice proper form to get high numbers.Beginner Workout - 20 minutes, full-body, little to no equipment required, and perfect for doing at home

Squat, Stand and Press

Start seated in a chair with knees bent at a 90-degree angle and feet flat on the floor. Sit upright (shoulder blades rolled down and back, tailbone tucked and core engaged) and hold two dumbbells at your shoulders. I’m using 10-lb dumbbells here, but I’d recommend 5-8 lbs to start. If you’re a true beginner, don’t use any weights. Master the movement and then grab some dumbbells.

From this starting position, hinge forward slightly from your hips, shifting your weight into your heels as you begin to stand. Activate your glutes and press your hips forward as you stand upright. From here, press the weights overhead, making sure not to shrug your shoulders up toward your ears as you do.

Reverse the movement: Lower the weights to shoulder height and begin to squat down, sliding your hips and bum back as you bend your knees and lower to a seated position in the chair. That’s one rep.

MAKE IT EASIER

  • Ditch the weights. Just do bodyweight squats into the chair and when you stand back up, reach overhead.

MAKE IT HARDER

  • Use heavier weights.
  • Ditch the chair. Squat down low, still sending your hips and bum back and down as if there were a chair seat to catch you, and then power up, squeezing your glutes and pushing your hips forward to a standing position.
  • Make it explosive. Instead of breaking it into two movements (squat then press), initiate the overhead press as you power up from the bottom of your squat. Only do this once you’re comfortable squatting without a chair.

Lunge to Torso Twist

Start standing with arms held straight in front of you. From there, lunge forward, stepping your right foot in front of you as you bend both knees to opposing 90-degree angles. Holding this low lunge, twist your torso to the right, keeping arms straight as you do (you always twist over the front leg). You want your whole upper half moving as one unit on this—imagine your waist is a wet towel that you’re wringing out as you twist. Reverse the sequence, twisting back to center and pushing off that front right foot to return back up to standing. That’s one rep.

MAKE IT EASIER

  • Hold on to a chair with your left hand as you do it to help with balance.

Beginner Workout - 20 minutes, full-body, little to no equipment required, and perfect for doing at home-lunge-modification

MAKE IT HARDER

  • Hold a dumbbell in your hands as you do this (you’d still keep arms outstretched and straight).

Incline Burpee

Changing the angle of your body can make exercises harder or easier, so this is just a modified version of your standard burpee. Start standing in front of a chair or bench (bench/flat surface is best), feet about shoulder-width apart and arms overhead. Swoop down, bringing your hands to the chair and planting them firmly underneath your shoulders. Jump both feet back into an incline plank position. Do a push up, lowering your chest towards the chair seat/bench and keeping your body in that straight plank position. It doesn’t have to be a full push up; if you’re a true beginner, even just lowering a couple inches and then pressing back up to plank is a great place to start. Jump your feet back up by the chair and stand upright, bringing your arms overhead to your starting position. That’s one rep.

MAKE IT EASIER

  • Eliminate the push up.
  • Instead of jumping your feet back into plank, step them one at a time.

beginner-at-home-full-body-workout-14

MAKE IT HARDER

  • Jump up in the air to finish each rep instead of just standing upright.
  • Use a lower chair/bench (or bring your hands all the way down to the ground!).

Jumping Jacks

Chances are you don’t need a written description of a good ol’ jumping jack, but I’m doing it anyway. Start standing with your feet a couple inches apart and your arms down by your sides. Keeping your knees soft (we never lock out the knees when doing a jumping move–think of landing softly), jump your feet out wide as your swing your hands out wide and up overhead. Immediately jump your feet back together as your hands come back down by your sides. That’s one rep.

LOW-IMPACT OPTION: Jumping might not be in the picture right now. For a low(er)-impact alternative, march in place instead of doing the jumping jacks. Pump your arms as you drive one knee at a time up into the air, engaging your core as you do.Beginner Workout - 20 minutes, full-body, little to no equipment required, and perfect for doing at home

The “Why” Behind This Workout

I told you I was going to get detailed in these posts. I really do think that for beginners, learning about exercise is just as important as the actual exercise–knowledge is power, baby!

Using a chair will help you master proper squat form. One of the biggest form errors with squats is sticking your knees out farther than your toes instead of sitting back into the position as you lower. Having the seat of a chair to catch your bum will get you comfortable with sliding your hips back, shifting your weight into your heels, and keeping those knees stacked over your ankles.

Mixing in some single-leg work (lunges) improves balance. Fitness isn’t just about your body’s strength; you have to work on improving range of motion (flexibility), agility and balance, cardiovascular endurance, etc. All these factors work together, and improving one will help improve the others.

Foundational exercises improve your body’s ability to function in everyday life. The key word with movements like squats, lunges, overhead presses and burpees is functional. These are all movements you do in everyday life! Sitting down in a chair; getting up from a seated position; bending down to pick something off the floor; lifting things above your head to put them on a top shelf; walking up the stairs–the list goes on.

Interval training is effective and gives you a way to track improvement (counting reps). Interval training improves your body’s ability to recover (with respect to cardiovascular and muscular recovery). The first time you do this workout, you might find your rep numbers dramatically dropping with each round because the 20 seconds of rest time won’t feel long enough toward the end. If you continue to incorporate this type of training into your workout routine, you’ll find your body becomes better able to recover from the cardiovascular and muscular strain of the work intervals, improving your performance (especially in those later rounds!). This will be reflected in steadier (and higher!) rep counts. Beginner Workout - 20 minutes, full-body, little to no equipment required, and perfect for doing at home

WEARING | tank: Alo Yoga c/o Carbon38 // leggings: Zara Terez c/o Carbon38 // sports bra: Nike c/o Kohl’s // sneakers: Nike

SHOT in a Breather room (Gloucester St #2) — you can get an hour of room rental time fo’ free if you sign up using the code PUMPIRON

Alrighty, I’ll have another beginner workout for you next Tuesday! You can look forward to an upper body workout, lower body workout, two core workouts and a cardio workout. Happy sweating!

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