Leg Day Workout: Sprints + Bodyweight Exercises

Try this leg day workout next time you want a lower body burn. You'll mix sprints with bodyweight exercises.
This post was made in partnership with Finish Line. All opinions—as always!—are my own. I appreciate your support of the brands that make this blog possible. 🙂
I can’t name another running shoe that is as consistently praised as the adidas UltraBOOST (in the blogging world, anyway). And after years and years of hearing people rave about them, I finally got to give these sneakers a try as part of Finish Line’s Shoes So Fresh campaign. Honestly, they really do live up to the hype. So. Comfortable.

You know when you get new workout clothes and the prospect of wearing them gets you excited to break a sweat? Well for the first time in over a year (since the 2016 Boston Marathon, to be exact), I’m starting to get the itch to run another race with my new fresh kicks. So before we get to the leg day workout below, do you guys have any recommendations for a fun late fall 10k or half marathon?? I want in!

Finish Line activewear outfit Finish Line activewear outfitFinish Line activewear outfit

In addition to the UltraBOOSTs, I’m wearing Nike’s Sportswear Essential Crop Tank, both from my friends at Finish Line. My wardrobe resembles that of Wednesday Adams (black, black, dark black, faded black, jet black, more black) so throwing on a jean jacket walking to and from a workout helps add a bit more of a summertime feel to the getup.

Leg Day Workout – Sprints + Bodyweight Training

This is a great workout to take outside but you could easily do it in a gym using a treadmill as well. You’ll run .25 mile (400 meters) as fast as you can and then complete 10 reps of three bodyweight leg exercises. You’ll repeat that four times.

#AD This leg workout mixes sprints with bodyweight exercises. Perfect for doing outside or at the gym! Wearing @finishline @finishlinewomen #ShoesSoFresh #WeAreMore #FNLstyle

 

Exercise Descriptions

Side Lunge to Side Kick (each side) | From a standing position, lunge to the right, stepping your right foot out wide to the side and bending the knee, sliding your hips down and back (left leg stays straight). Push off your right foot to stand on the left foot as you kick your right leg up and out to the side. Return back down in a side lunge. That’s one rep. Do 10 reps to the right and then repeat on the left.

Jump Squat – Jump Tuck Combo | Squat down low and then jump straight up in the air. Land back in a squat and then do a jump tuck, jumping up as you bring your knees up towards your chest. That’s one rep.

Sumo Squat with Heel Raise at Bottom | Start standing with feet wide apart and toes turned outward. Keeping your knees tracking in the same direction as your toes, squat down. At the bottom of your squat, lift your heels, coming to the balls of your feet. Lower your heels and stand. That’s one rep.

Try this leg day workout next time you want a lower body burn. You'll mix sprints with bodyweight exercises.

WEARING | Women’s adidas UltraBOOST Running Shoes & Women’s Nike Sportswear Essential Crop Tank c/o Finish Line

photos by Nick Cosky

Full-Body Resistance Band Workout with Door Anchor

This workout is sponsored by ProSource. All opinions—as always!—are my own. I appreciate your support of the brands that make this blog possible. 

First and foremost: Don’t let the “with Door Anchor” part of this workout title throw you off—I’ll show you how to do these moves with regular bands if you don’t have an anchor to use. This resistance band workout will take you about 25 minutes to complete. If you’re short on time though, you could opt to just go through the sequence once instead of twice—that would give you a 12-minute workout instead.

And just a side note before we get to the workout, I want to give you a heads up that blog posts might be a little sporadic over the next couple weeks. Our slumlord surprised us with the news we had to be out by the end of the month so he can turn the whole building into airbnb units so things are a little hectic around here. I am so incredibly tired of moving every year and I don’t care what I have to do to afford it—sell detox tea and Sugar Bear Hair on Instagram?!—the next time I move needs to be into a place I own. Anyway, life update over. On to the workout …

I’m using the Stackable Resistance Bands Set from ProSource. Specifically, their green and red bands attached to a handle and their blue resistance band attached to an ankle cuff. All three are anchored to my door. I love this set. It’s so versatile and allows for tons of different band set ups. The set includes four bands, a door anchor, two ankle straps, two large foam handles and an exercise guide. You can clip everything on and off to get the resistance just how you need it.

So let’s say the heaviest band—which is 16-20 pounds of resistance—is a little too light for a particular exercise. You can just clip on another lighter band to the handles to increase the weight load. In total, 14 possible levels of resistance up to 56 pounds are offered by this set.

Stackable resistance bands set. Take 15% off with code PERRY15

They’re great quality, too. The heavy-duty bands are made of double-dipped latex and they’re 48” long to allow for a total body workout moving through a full range of motion. The set also comes in a convenient carrying case so these are great to pack if you’re traveling. In the summer, I leave the city on most weekends so it’s nice to be able to fit in some resistance training when I’m away from my favorite studios.

ProSource Resistance Bands Discount

As our sponsor today, ProSource is generously offering you guys 15% off their resistance bands with the code PERRY15. Shop here.

Full-Body Resistance Band Workout with Door Anchor

EQUIPMENT I USED:

For this workout, you’ll perform each exercise for 30 seconds. You flow through the 6-minute sequence (12 exercises) one move to the next without rest. Do the entire thing on the right. Rest for 30 seconds. Do the entire sequence from the top on the left. If you’re short on time, you can stop there (12-minute workout); otherwise, complete once more on each side (24-minute workout)

As with all workouts, make sure you are properly warmed up beforehand. If you’d like a guided warm-up, I have one on my YouTube channel (be sure to subscribe while you’re there! wink wink shameless plug wink wink). Always listen to your body and stop and/or modify if needed.

Resistance Band Door Anchor Exercises:

  • Tricep Kickbacks
  • Straight Arm Triceps Lifts
  • Combo: Kickback + Lift
  • Lunge with Crossbody Row Extension
  • Row in Low Lunge
  • Pulse Combo: Row + Lunge
  • Quad Kicks
  • Straight Leg Quad Lifts
  • Combo: Kick + Lift
  • Lateral Low Squat Step
  • Lateral Leg Lift
  • Squat to Lateral Leg Lift

WEARING | Stripe Out leggings c/o DYI // Nike tank (old but this is similar)

10 Exercises You Can Do with a Desk Chair

This post is sponsored by Wonderful Pistachios. All opinions—as always!—are my own. I appreciate your support of the brands that make this blog possible. 🙂

When it comes to staying healthy at work, I realize I have an advantage. In many ways, being healthy is my work. Teaching group fitness keeps me active, and when I’m not doing that I have the flexibility to work from home (or anywhere) and schedule my own workouts whenever is best that day.

The irony of being in the fitness industry, however, is that as you spend more and more time helping others get their workouts in, you have less and less time for your own. There was a time when I was teaching way too many classes a week and I found myself exhausted and completely run down. Now I know my teaching limit and stick to it, but back then I’d find myself without the energy to do my own workouts. And the more tired I became, the more I craved sugar and caffeine. I had overextended myself and was becoming less fit.

Another challenge for me that comes with working from home is the snacking. My desk is five steps from my kitchen and my go-to method of procrastination has always been eating (I go HAM on the snacks when I have a blogging deadline haha). My refrigerator and pantry are full of healthy foods so it’s not that what I’m snacking on is a big deal, it’s just the amount. If I have a family-size bag of trail mix in front of me, for example, I’ll absentmindedly eat the whole thing by the handful while answering emails. Oopsies.

For this reason, when I have a heavy work load, I’m all about keeping snacks around that aren’t as easy to eat mindlessly. It sounds silly, but if I have to work a little harder for it, it slows me down and forces me to really focus and enjoy the food. Oranges (pause and peel), cherries (spit out the pits), and pistachios (crack open each shell) are among my favorites.

Wonderful Pistachios, The Mindful Nut, are one of the highest-protein, highest-fiber nuts around. They’re also one of the lowest-fat and lowest-calorie nuts (which is why they also call it The Fit Nut),, making them a great alternative to snacks high in added sugars and saturated fat (almost 90% of the fat found in pistachios is unsaturated). I love the shelled packs so I don’t rush through my snack, but they also come in a no-shells variety which is great if you want to use them as a salad topper without having to remove shells.

Wonderful Pistachios has a giveaway and coupon for you guys (scroll down), but before I get to that, I thought it’d be fun to share some exercises you can do with a desk chair—in case snacking healthy at work isn’t enough for you. 😉

10 Exercises You Can Do with a Desk Chair

You don’t necessarily have to do these at your desk (if you have cube mates that might elicit a few stares), but these are a few of my favorite exercises using a chair.

Try picking five of the above exercises and performing them in a circuit: 45 seconds of work / 15 seconds of rest. Complete the circuit two – four times for a quick office (or at-home!) workout.

#WorkSmartSnackSmart Giveaway

Wonderful Pistachios wants to see how you Snack Smarter at work. All you have to do to enter is post a photo on Instagram of your healthy workspace and include the hashtags #WorkSmartSnackSmart and #WPGiveaway and tag @GetCrackin.

Ten randomly selected winners will get a case of No Shells Roasted & Salted Wonderful Pistachios Shelled, Roasted and Salted and a case of the Roasted & Salted Wonderful Pistachios Multipack, Roasted and Salted. One grand prize winner will get an office refresh complete with Wonderful Pistachios and other Wonderful products for a full year and a custom Wonderful Pistachios branded refrigerator. Full contest terms here.

If you don’t win, you can still save with the discount code 20SNCKSMRT9. That will get you 20% off either 32oz Roasted Salted Wonderful Pistachios or 6oz shelled Wonderful Pistachios through 7/28. Promo code valid while supplies last.

What’s your favorite workday snack?

This is a sponsored conversation written by me on behalf of Wonderful Pistachios. The opinions and text are all mine.