Full-Body HIIT Workout with Buy-In

Full-Body HIIT Circuit Workout with a Buy-In | You'll just need one medium dumbbell or medicine ballHello from Martha’s Vineyard! I had a fun weekend here with a bunch of my friends visiting, and now that they’ve all gone back to the city, I still have a few days on island to just relax with my family and catch up with my high school friends. I’m getting so nostalgic for the days in college when I’d get to spend the entire summer here! Gah what a life.

Full-Body HIIT Workout with Buy-In

Equipment I Used:

Set a timer for 16 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following circuit of exercises four times (45 seconds of exercise 1, rest 15 seconds, 45 seconds of exercise 2, rest 15, etc., etc.) Before you can do the circuit, however, you’ve got a 2-minute “buy-in”: 60 seconds of burpees followed by a 60-second forearm plank. Think of it as a warm-up/pre-workout.  Full-Body HIIT Circuit Workout with a Buy-In | You'll just need one medium dumbbell or medicine ball

BUY IN | 60 seconds of each

  • Burpees | Start standing, feet about shoulder-width apart. Squat down, bringing your hands to the ground by your feet and jump both feet back into a plank position. Quickly jump your feet back up by your hands and shift the weight into your feet, bring torso upright into a low squat position. From here, jump up, arms overhead. Land softly on your feet, sinking right back down into a squat and starting from the top.
  • Forearm Plank

INTERVAL CIRCUIT | Go through the four exercises four times: 45 seconds of work / 15 seconds of rest

  • Truck Drivers | Start by squatting down, weight in your heels, hips down and back, core engaged and chest open. Hold a dumbbell on the ends, palms facing in towards each other, and extend arms straight in front of you at chest height. You’re going to maintain this position the entire duration of the exercise. From here, you’re just going to rotate the weight in your hands, tipping one end up and then the other, as if your hand were on a steering wheel (hence the exercise name). Try not to bend the arms or let them drop below chest height as you rotate them back and forth.
  • 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.

A note on form with this one: Surfer Get-Up Exercise Tip

  • Front Lunge with Torso Twist | Start standing holding a dumbbell in both hands at chest height, arms held straight in front of you. To make sure you have proper form, roll your shoulder cage back and down before you start the exercise. 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 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. Repeat, this time stepping forward on your left foot and twisting to the left. Continue alternating legs.
  • Twisted Push Up with Top Crunch | From the waist up, you’ll be in a push up position: hands on the ground a little wider than shoulder width apart, chest square to the ground. From the waist down, you’ll be in a side plank with the left foot stacked on top of the right. It’s important that the twist is from the waist; you want equal weight in both hands. From here, you’ll do a push up, engaging that right oblique to keep your body in a straight line as you lower the chest towards the ground and then press up, straightening your arms. At the top, crunch your top left knee in towards the left shoulder; set it back straight on top of the right foot; and go down into your next twisted push up. Beginners: modify by doing this from your knees (still twist the low body, left knee stacked on top of right knee) and omit the top crunch. Alternate side each round: So the first time you get to this exercise, spend the entire 45 seconds on the right; the second time on the left. In total, you spend two intervals on each side.

Full-Body HIIT Circuit Workout with a Buy-In | You'll just need one medium dumbbell or medicine ball

WEARING | tank & shorts: Fabletics // bra: c/o Reebok // sneakers: Nike

I shot this workout in Breather’s Gloucester Street room. You can get your first hour of Breather free when you use the code PUMPIRON.

Enjoy your day!

signature

SHOP A SIMILAR LOOK:

Power Wheel (or Slider) Ab Workout

Power Wheel Ab WorkoutI love starting the week with a workout post because Mondays always feel like a fresh beginning. I had an awesome weekend celebrating my friend’s wedding, but after three days of eating, drinking and staying up late dancing, it feels damn good to work up a sweat.

If you follow me on Instagram, you already saw a sneak peek of the aftermath of this workout (= me dead on the floor haha). I got a couple comments on the rug and couch, so I think it’s a perfect time to talk about Breather. Breather recently launched in Boston and is a service that allows you to rent rooms by the hour (or half hour) throughout the city for meetings, getting work done, relaxing or, as I used my breather, photoshoots!

The rooms have Wi-Fi, yoga mats, table space as well as couches, and are decorated in a sort of clean hipster fashion that I love. In addition to Boston, Breather is located in New York, San Francisco, Ottawa & Montreal. If you’re located in one of those cities, you can use the code PUMPIRON to get an hour free!

Power Wheel (or Slider) Ab Workout

Equipment I Used:

Set a timer for 16 rounds of 20 seconds of work and 10 seconds of rest. There are four exercises in this workout and you’ll go through them four times. You can make this workout as hard as you want by holding a forearm plank during the 10 seconds of “rest” instead of truly resting. When I did the workout, I made it through the first round of four exercises without resting and then took the 10-second break here and there as needed throughout the next three rounds. Power Wheel Ab Workout

  • Twisting Bear Oblique Crunches | Start in a plank position with your feet strapped into the power wheel. From here, bend your knees and roll them towards the right elbow, twisting from the waist. Roll back to plank and then crunch the knees in towards you left elbow, again twisting through the waist. As you crunch side to side, try to keep your hips at shoulder height (don’t sit your bum down towards your heels; you want the target oblique engaged and holding your hips up).
  • Plank to Pike | You can do this from your hands or forearms. Start in a plank position with your feet strapped into the power wheel. Keeping your legs straight, pike your hips up into the air, bringing your body into an upside down “v” shape. Once you hit your peak (if you have tight hamstrings, you may not be able to get your hips up very high—that’s ok!), slowly lower back down into plank position.
  • Army Crawl | With feet strapped into power wheel, start in a plank with your forearms at the end of an exercise mat. Army crawl your way up the length of the mat, one forearm in front of the other, maintaining the plank position as you roll forward. When you can no longer go any farther forward, reverse the motion, crawling your forearms backward towards the starting edge of the mat. As you move, try to keep your hips level in a plank. They’ll want to dip side to side with each step of the forearms; use your core strength to stabilize them.
  • Cobra Walking Planks | Start in a plank position with your feet strapped into a power wheel. From this starting position, you’re going to roll backward, maintaining your plank position and bending your elbows (think of a triceps dip: arms stay in close to your sides) so that you slowly lower down to a forearm plank. From here, do a walking plank, pressing up one hand at a time to straight arms so that you’re back in high plank and read to start your next rep. With the walking plank, try to alternate your lead hand every time so that you’re not always pressing up with your dominant arm.

Power Wheel Ab Workout

WEARING | leggings & tank c/o lucy // sneakers: Nike

signature

SHOP THE LOOK:

20-Minute Workout for Better Posture (Upper Back & Shoulders)

20-Minute Workout for Better Posture (targets upper back and shoulders)I hope everyone had a great holiday weekend! As I mentioned in Friday’s post, the plan was to spend the 4th of July in Newport, but Joe and I ended up drinking some beer by our pool on Friday and a couple drinks quickly turned into … definitely can’t operate a motor vehicle to Newport (LOL). We stayed in Boston all weekend and it was unexpected, but a blast. Perfect mix of fun (pool time & drinks) and relaxation (10pm bedtimes & Locked Up Abroad season 5 on Netflix … I know, I know, you’re jealous). I got a wonderful 4-mile run in yesterday morning around the river, but other than that we just hung out with friends and enjoyed a quieter city. charles-river-boston-skyline charles-white-pool-selfieImproving my posture has been a focus of mine lately, so in addition to stretching my shoulders and practicing chest-opening yoga poses, I’ve been trying to incorporate upper back strengthening exercises into my workouts. Over the past couple months, I’ve actually noticed a difference, which is awesome. In holding positions like Chair Pose, for example, I can keep my arms by my ears with more ease–little victories!

Today’s workout is made up of some of my favorite exercises for targeting all those good posture-building muscles.

20-Minute Workout for Better Posture

Equipment I Used:

This workout is broken up into three sections. For each section, you’ll complete three sets of three exercises, performed for 3o seconds each. Rest for 15-30 sections between sets. Rest for 30-60 seconds between sections.

20-Minute Workout for Better Posture (targets upper back and shoulders)

SECTION 1 | Kettlebell

Do each exercise for 30 seconds, back-to-back with no rest in between. When you’ve completed all three (90 seconds of work), rest for 15-30 seconds. Repeat twice more for a total of three sets.

  • High Pull (right) | Stand tall, feet about hip-width apart, with the kettlebell on the ground in front of you to one side. Squat down, weight in your heels, grabbing the kettlebell with one hand. This is your starting position. From here, power up to a standing position using your legs. As you do, pull the kettlebell straight up by your armpit, leading with the elbow. Bring the kettlebell back down to the ground softly, tapping it to the floor and going right into your next rep.
  • High Pull (left) 
  • Kettlebell Swing Punches | This exercise just adds a punch to your standard kettlebell swing. Start with kettlebell on the floor between your legs and lift it up to starting position with both hands, flat back, using your legs to lift. With kettlebell hanging between your legs, use your arms as a pendulum, and swing the bell to chest-to-eye level by thrusting with your hips while keeping your core tight as you stand up straight. As the bell reaches the top of the swing, bend your elbows out wide to bring it in towards your chest. Immediately punch it back out and swing back down. Your knees are bent at the bottom, but keep in mind the main source of movement is hinging at the hips—not so much squatting.

SECTION 2 | Dumbbells

Do each exercise for 30 seconds, back-to-back with no rest in between. When you’ve completed all three (90 seconds of work), rest for 15-30 seconds. Repeat twice more for a total of three sets.

  • Alternating Renegade Row to Kickback | Start in a plank position, hands gripping dumbbells stacked underneath your shoulders. From here, row your right elbow up towards the ceiling, bringing the dumbbell up towards your armpit. From here, straighten your right arm, kicking the dumbbell back and up. Try to keep your hips level as you do this. Reverse the movement back to starting plank position and repeat on the left.
  • Standing Row – Reverse Fly Combo | Start standing with feet about hip’s width apart, a dumbbell in each hand. Have a slight bend in the knees and hinge forward with your torso, keeping the abs engaged and sending your hips back behind you. Start by rowing your elbows back up behind you. Extend the arms back down and then perform a reverse  fly: keep a soft bend in the elbows as you pull the weights out wide to the side, squeezing your shoulder blades together and engaging the back. Return back to starting position and do a row, alternating back and forth between the two.
  • Shoulder Shaper to Rotation | Start with arms in goal post position: elbows bent at 90 degrees at shoulder height. From here, maintaining those 90-degree bends, bring your forearms together in front of your face. Return back out to goal post position. Elbows should stay at shoulder height the entire time. When you’re back in goal post, rotate your palms down, maintaining the 90-degree bend in your elbows and stopping when hands are level with your shoulders (think of closing the lid on a box). Rotate your arms back up to starting position.

SECTION 3 | Bodyweight

Do each exercise for 30 seconds, back-to-back with no rest in between. When you’ve completed all three (90 seconds of work), rest for 15-30 seconds. Repeat twice more for a total of three sets.

  • Swimmer Lift ‘n Pull | Start laying on your stomach with arms and legs outstretched. Engage your posterior so that hands and feet are hovering off the ground an inch or so. This is your starting position. From here, lift your chest and legs off the ground, squeezing your back and glutes. Once lifted, bend your elbows, pulling them back behind you as you squeeze your shoulder blades together. Extend arms back out straight and then lower body back to a hover.
  • Hand Release Push Ups | Start in a plank position and begin to bend your elbows as if you were doing a push up, but instead lower your body all the way to the ground. From here, lift your chest and hands off the ground, squeezing your upper back. Lower your hands back down to the ground by your rib cage and press your body back up into a high plank position.
  • Swimmer Kicks | Start laying on your stomach with arms outstretched overhead. Engage your back and glutes to lift your chest and legs off the ground. Your pelvic bone should be your main/only point of contact with the floor. From here, flutter kick your arms and legs, not letting them come to rest on the floor. It doesn’t have to be a huge movement; just alternate lifting one arm and the opposite leg up a few inches higher than the other.

20-Minute Workout for Better Posture (targets upper back and shoulders)WEARING | leggings c/o Athleta // Nike sneakers // Nike sports bra (similar here) // Adidas tank (old but similar here)

Ok, now next up, I need to make a workout where you just do this the whole time: 20-Minute Workout for Better Posture (targets upper back and shoulders)

Looks amazing, right? 😉

signature

SHOP A SIMILAR LOOK: