Bodyweight Interval Workout (Perfect for Hotel Rooms while Traveling!)

16-minute bodyweight interval workout -- perfect to do in your hotel room while traveling!Note to self: Remove bottle of wine from bedside table before shooting a workout. Oh, and maybe do a better job making the bed.

During my stay at Hotel Marlowe last week (see yesterday’s post for details), I put together this quick interval workout that’s perfect to do while traveling. There’s not a lot of jumping around so you won’t disturb people in the room below you and it doesn’t require much space at all.

Bodyweight Interval Workout

Set an interval timer for 16 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following circuit of four exercises four times16-minute bodyweight interval workout -- perfect to do in your hotel room while traveling!

Blast Off Push Ups | Start in a plank position with hands either a little wider than the shoulders (if you want to target the chest with your push up) or stacked under the rib cage in close to your body (if you want to target the triceps with your push up). I’m doing them in these pictures with my hands narrow (I think this way is harder!). From here, bend your knees and shoot your hips back, pressing into your hands so that you’re in a bent-knee down dog position (think of an animal crouching before leaping at prey … weird visual, but whatever, it works!). From here, you’re going to shoot forward back into plank and fluidly right down into your push up. As you press up to straight arms, bend those knees and shoot your booty back into that crouching position.

In the pictures, it looks like I’m stopping in plank before doing the push up, but this should be an explosive forward and down movement–you shoot right into and through plank, down to your push up.

Knee Drivers in Low Lunge | Start in a deep lunge: right foot planted on the ground (keep weight in your heel) with knee bent to a 90 degree angle and the ball of your left foot planted on the floor as far back as you can extend that leg. Your goal is to stay this low on your right leg the whole time. Keeping all your bodyweight in the right heel, drive your left knee forward, in towards your chest and then extend the leg back out, ball of foot tapping lightly back into starting position before going right into your next drive. You want to shift as little weight as possible into your left foot while doing this (focus on that isometric hold on the right).

Next time you go through the circuit, you’ll do this on your left leg. So in total, you do each leg twice in this workout.

Corkscrew Kicks in Plank | Start in a high plank position with your hands stacked under your shoulders. From here, crunch your right knee in towards your chest. Keeping it tucked in, twist through your waist so that your lower body is facing the left (right kneecap now points to the wall rather than the floor). From here, kick your right leg across your body, straightening it to a hover. Reverse the movement back to the starting position.

You’ll do this to the same side the entire 45 seconds. Next time through the circuit, you’ll switch sides. So in total, you kick to each side twice in this workout.

Plie Squat Pulses, Heels Lifted | Start in a wide-stance squat with feet pointing outwards, knees tracking in line with the toes (so engage your outer thighs and glutes to pull the legs open wide). Knees should be deeply bent–get as low as you can–and torso should be upright. From here, lift up onto the balls of your feet and begin to pulse, keeping your knees bent and staying low in the squat position. Lifting the heels makes this a balance challenge.

If lifting your heels isn’t happening, just do the pulses in a regular plie squat, feet flat on the floor. 16-minute bodyweight interval workout -- perfect to do in your hotel room while traveling!

Even if you’re not in a hotel, try this workout! Great for small apartment spaces and busy days when you can only fit in a quick sweat sesh. :)

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3 Exercises: Push Up Variations

3 Push Up Variations -- try adding these to your next workout!

I’ve got another installment of my exercise spotlight blog series! Hopefully these are useful to both fitness instructors wanting to spice up their class plans and those of you making up your own workouts at home. Today let’s focus on push ups. There are countless variations, but these are the three I’m loving lately.

Blast Off Push Ups

I got this one from a Facebook post by Men’s Health Magazine I saw a few weeks ago. I love it because the crouching position (think down dog with bent knees) opens the target muscle group (chest) in between push up reps. 3 Push Up Variations -- Blast Off Push UpsHOW TO DO IT | Start in a plank position with hands either a little wider than the shoulders (if you want to target the chest with your push up) or stacked under the rib cage in close to your body (if you want to target the triceps with your push up). I’m doing them in these pictures with my hands narrow (I think this way is harder!). From here, bend your knees and shoot your hips back, pressing into your hands so that you’re in a bent-knee down dog position (think of an animal crouching before leaping at prey … weird visual, but whatever, it works!). From here, you’re going to shoot forward back into plank and fluidly right down into your push up. As you press up to straight arms, bend those knees and shoot your booty back into that crouching position.

In the pictures, it looks like I’m stopping in plank before doing the push up, but this should be an explosive forward and down movement–you shoot right into and through plank, down to your push up.

Ankle Tap Push Ups

Arms & abs, baby! 3 Push Up Variations -- Ankle Tap Push Ups

HOW TO DO IT | Start in a plank position with hands either a little wider than the shoulders (if you want to target the chest with your push up) or stacked under the rib cage in close to your body (if you want to target the triceps with your push up). I’m doing them in these pictures with my hands wide. Do a push up. As you press back up to straight arms, shoot your hips up into the air, pressing into your left hand as you reach your right hand across your body to touch the left ankle. Bring the hand back to its starting position as you shift your body forward into plank and smoothly right down into your next push up. Next time you press up, reach the left hand across to the right ankle. Continue alternating side to side.

Marching Plank Push Ups with Crossbody Crunch

I did a variation of this on the megaformer in class the other week and it was a killer! This will target your obliques as well as upper body. 3 Push Up Variations -- Marching Plank Push Ups with Crossbody Crunch

HOW TO DO IT | Start in a plank position, wrists stacked under shoulders. From here crunch your right knee into your left elbow (try to make physical contact if possible!). Step the right foot back to plank and then lower onto your right forearm (keep your left hand planted right where it is, bending into that left elbow so that you can lower). As soon as your right forearm hits the ground, push into the left hand to press back up to straight arms in your starting plank position. Try to keep your hips level as you do this marching plank. To achieve that, you’ve got to bend into the stationary arm (don’t keep your left arm straight as you lower onto the right forearm). Go right into your next cross body crunch. This will target the right oblique and left arm. Take it over to the other side to hit the left obliques and right arm.

Champion SmoothTec Bra

Athleticwear blogI got the chance to partner with Champion in putting together today’s fun workout outfit. I love the long racerback design and this particular SmoothTec bra is great for medium-impact workouts. I’ve bought several Champion bras throughout the years because the price is right, they last, and they have a wide variety of patterns. I need to break myself away from wearing black, black and more black, so I jumped at the chance to get this fun pink print.Athleticwear blog

OUTFIT DETAILS | New Btone tank! // Booty by Brabants leggings // Champion SmoothTec bra // Lululemon legwarmers (old)

In addition to shopping their site, you can check out Champion on Pinterest, Instagram, Facebook & Twitter.

More posts from this exercise spotlight series:

What are your favorite push up variations?

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

Hill Pyramid Workout with Strength Training Tabatas

Hill Repeat Workout with Strength Training Tabatas (focusing on core and upper body)Hello from Maine! I’m up at my parents’ place enjoying a final morning of beautiful views before heading back down to Boston. There’s no phone service up here and I only get wifi at a couple places in town so it’s a forced unplugging that I need once in a while. :)

Hill Repeat Pyramid with Strength Training Tabatas

The running part of this workout is as hard as you make it–if your hill is long/steep, it’ll be a doozy. If you want more of a quick cardio blast in between the tabatas, pick an easier hill length/grade. I did this outside in the North End between teaching classes Friday on a short but steep hill (it probably took me 25 strides to get from the bottom to the top).

The hill sets get shorter and shorter as you go. First set = 5 repeats; next set = 4 repeats; all the way down to one. Sprint up the hill and jog down. If you’re doing this on a treadmill, you’d just reduce the incline and speed in between each sprint.

In between each hill set, you’ll do a tabata superset that focuses on the core and upper body. A tabata is 8 rounds of 20 seconds work and 10 seconds rest. You’ll alternate between two exercises in each tabata. For example, 20 seconds of marching plank, rest 10 seconds, 20 seconds of push ups, rest, and so on for a total of 4 minutes. Full detailed breakdown below the image.

Hill Repeat Workout with Strength Training Tabatas (focusing on core and upper body)

HILL REPEATS x5

TABATA 1

  • Marching Plank | You’re essentially just moving from low plank to high plank, up and down. Starting in a forearm plank position, press up into a high plank, one hand at a time. Reverse the movement when you’re in a high plank, lowering onto one forearm at a time.
  • Push Ups | I’m working on push ups with my hands close to my body rather than wide (because I’m bad at them and they need improving!) so I did them like this: Start in a plank position with your hands stacked underneath your shoulders. From here, roll forward slightly onto your toes so that your hands are now a little further back, aligned with your ribs (this will allow you to bend elbows to 90 degrees). Keeping your elbows close to your body, lower down to a low push up position and then press through your hands to rise back up, straightening your arms.

HILL REPEATS x4

TABATA 2

  • Full-body Crunch | 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 wrap your arms around your knees like a wide hug. Extend back out, lowering to starting position. The goal is to never bring the legs to rest on the ground when you extend back out.
  • Triceps Pulses | Start sitting down with legs outstretched and palms pressed to the ground by your sides. From here, press into your heels to lift your butt up a couple inches and forward a couple inches so that there’s space for you to bend into your elbows, pulsing your body up and down. Keep your elbows pointing straight back when you do these; don’t let them bow out to the sides.

HILL REPEATS x3

TABATA 3

  • Forearm Plank | Most of us are familiar with a plank, so just a couple form queues: think of stacking your joints, elbows directly below shoulders. Pull the lower abdomen in to protect the low back (think of pulling up your jeans’ zipper). Squeeze the quads above the knees—notice how engaging these muscles helps straighten out your body even more. Tuck the tailbone slightly and then fire up the entire abdomen by pulling the forearms and balls of feel in towards each other (you won’t actually move, you’ll just contract the muscles). Need more explanation? I did a whole post on common plank form errors).
  • Low Push Up Hold | For this, I want your hands close in to the sides of your body (tricep push up). To get into the hold with proper alignment, start in a plank position with your hands stacked underneath your shoulders. From here, roll forward slightly onto your toes so that your hands are now a little further back, aligned with your ribs (this will allow you to bend elbows to 90 degrees). Keeping your elbows close to your body, lower down to a low push up position and hold there with your body hovering off the ground, abs held in tight.Modify by holding the push up from your knees. Just make sure your hips are still lowered so that your butt isn’t sticking up into the air. Think of lowering from your knees rather than your hips to achieve this.

HILL REPEATS x2

TABATA 4

  • Mountain Sliders (alternate) | Start in a plank position with wrists aligned underneath shoulders, abs engaged and spine straight. From here, lift your right leg and bend your right knee in towards your right wrist, making physical contact if possible. From this starting position, you’re going to slide your knee up and down your arm, zipping it towards your armpit as you pull your abs in and round your back slightly up towards the ceiling (think of a mini-cat stretch) and then sliding it back down to the wrist. At the bottom, you want the knee at a hover; try not to rest it on the floor. The goal is to keep the knee lightly touching your arm the whole time, but just keep the knee pulled in as close to the arm as possible.
  • Side V-Ups (alternate) | Start laying on your side, balancing on that bottom hip/side butt area with your bottom hand on the floor in front of you for support. Top arm is bent with hand behind your head and elbow out wide; legs should be extended and hovering off the ground. This is your starting position. From here, you’re going to crunch up and in, bending your legs and bringing your knees in towards your top elbow as you lift your torso up and in to meet them. Use that bottom hand for support, but try to push off it minimally. Slowly lower back down and extend back out to a hover.

HILL REPEATS x1

Get 15% Off My Outfit with code PUMPS15

Hill Repeat Workout with Strength Training Tabatas (focusing on core and upper body)The leggings and sweatshirt I’m wearing in today’s post were given to me by my friends at ALALA (. I love them! This is my second pair of their leggings and the fit and function are great. The material is shinier (more spandex-y, if you will) than, for example, Lululemon leggings, so they’re great for sweaty workouts. You only need to be traumatized by butt sweat showing up in a group fitness class once to agree with me that this is an important detail to include in an activewear review. I’d finish that sentence with a “LOL” or “haha” but I’m currently having flashbacks to the time I taught a row class in dark pink Fabletics leggings …

(I really like Fabletics leggings BTW, but for yoga and Pilates–would only wear the *black* ones for cardio).

Anyway, ALALA performance aside, the design is so on-trend. The print with sheer panels on the leggings is perfect and THE FISHNET THUMB HOLES on the hoodie–don’t even get me started. I feel like I’m both a trendy fitness instructor and an 80’s rock band member.

ALALA skews on the pricier side of the athleticwear spectrum, so I’m excited to give you all a code for 15% off: PUMPS15 Hill Repeat Workout with Strength Training Tabatas (focusing on core and upper body) Hill Repeat Workout with Strength Training Tabatas (focusing on core and upper body)

Enjoy the last bit of your long weekend for all those who have the day off today!

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