A Two-Move Workout You Can Do Anywhere (Perfect for Summer Vacations!)

athleta-pumps-iron-3When I got the opportunity to work with Athleta on this post, it took me all of 0 seconds to get on board. The Athleta in Boston is dangerously close to Btone, and I can’t help popping in on my way home from teaching. I’ve been a big fan of their casual tanks for a while, and now I have to add sweatpants to that. Guys. These Downplay Capri sweatpants from their summer collection have not come off my body since they arrived. Athleta asked me to share my ideal active summer day with you guys, but honestly, right now that could be anything as long as I’m in these sweatpants. That won’t make for a great blog post though, so…

My Perfect Active Summer Day

athleta-pumps-iron-10If I were in Boston, it’d involve waking up early (I’m one of those annoying morning people) and going for a run along the Charles before it gets too hot out. If I keep the run short, I’d plan to end it at Btone to take a class. On my way home from the studio, I’d do some (window) shopping, maybe grab brunch with friends on Newbury Street, and eventually make my way back to my apartment to hit up our pool for the rest of the day.

But if we’re talking perfect summer day, I wouldn’t be in the city—I’d be by the beach! All the pictures in these posts were taken on the Vineyard. Usually when I’m visiting my parents there, I start the day with a quick workout at the house and then head out for a run along the beach or through the forest near our place. Then it’d be beach time! After the beach, I’d head downtown to grab a drink on the harbor with friends. athleta-pumps-iron-11 athleta-pumps-iron-4 athleta-pumps-iron-8 athleta-pumps-iron-9 athleta-pumps-iron-2So I’ve already professed my love for a pair of sweatpants, but let’s talk about the other Athleta goodies I’m rocking. The white Sugar Wash tank with pocket is perfect for everyday wear and layering. I’m a big jeans and t-shirt/tank girl, so this top is a new wardrobe essential for me. Another piece that works well for the gym as well as everyday wear is the gray and white Essence Double Tank. I love the layered look!

On the fitness (vs. everyday) side of things, are the Glacial Luma Chaturanga Capris–I’m obsessed with the marble pattern! The wide waistband is comfortable and they go perfectly with the Essence Energize Tank. I think the mint color is perfect for summer and the strappy crisscross back is totally on trend. I also paired the capris with the Renew Tank in pink, a piece that’s made with “unstinkable” fabric. It’s soft and stretchy and I love the high neckline.

Last but not least, the Maldives Bikini! While I don’t do it as often as I’d like, I do love swimming as a workout. I was a lifeguard growing up and usually just wear one of those suits for workouts, but it’s not ideal having LIFEGUARD plastered across your chest when you’re definitely NOT qualified for the title anymore (haha). This Athleta bikini is great for swimming laps or distances in the ocean because it’s functional (drawstring bottom, supportive top). It’s also adorable! I love the color scheme and as someone who’s spent way too much time in the sun, I appreciate having my chest covered.

10-Minute Workout You Can Do Anywhere

Set an interval timer for 10 rounds of 50 seconds of work and 10 seconds of rest. You’ll alternate between the two compound exercises 5 times. 10-Minute Bodyweight Workout You Can Do Anywhere

  • Push-Up, Reptile Crunch, Plank Jump Combo | Start in a plank position. Do one push-up. Back in your plank, do one reptile crunch on each side, pulling the right knee in toward the right arm and then the left knee in toward the left arm. Once you’re back in plank, jump both feet up toward your hands (stay light on your feet, weight should remain in your hands) and then hop them right back into plank. Start back from the top with a push-up.
  • Lunge Hop to Lunge Jump | Start in a lunge position with your right foot forward, both knees bent to opposing 90-degree angles. Keeping your feet in this position, hop up, landing back in your lunge. Next, do a jump lunge, switching your feet midair so that you land in a lunge with your left foot forward. Do a hop on that side. Continue repeating back and forth.

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What does your ideal active summer day look like?

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Disclosure: This post was sponsored by Athleta through their partnership with POPSUGAR. While I was compensated to write a post about Athleta, all opinions–as always!–are my own.


Resistance Band Abductor Workout

Resistance Band Abductor Workout (outer thigh/side butt area)Hat = haven’t showered in daaaays. Shhh don’t tell anyone.

Ok my resistance band situation in this post is a little on the ratchet side. If you have loop bands, use those! If you’re in the same boat as me and only have flat bands, you can wrap them and secure them in a knot, but keep in mind that doubling up a band makes the resistance heavier. Use lighter flat bands than you normally would if they’re going to wrap twice around your legs.

The theme of this week’s workout posts seems to be corrective exercises. I went over what an overhead squat test can reveal about muscle imbalances you have on Monday, and now we’re doing a workout inspired by my own weaknesses. You may remember from that runner’s assessment I had done that it was brought to my attention that I need to spend more time stretching my TFL and strengthening my abductors (outer thigh/side butt area). The first three exercises in this workout were recommended to me by the Micheli Center, and then I added on the rest to spice things up. If you do an overhead squat test and notice your knees tend to cave inward towards each other (knock knees), this is a great workout for you!

Resistance Band Abductor Workout

This is A LOT of abductor work. In total, this workout will take about 30 minutes (each section is 9-10 mins). If that’s too much time spent on this concentrated muscle group, you could always just do one of the sections.

Equipment I Used:

  • Two resistance bands (I’m using these flat bands tied in knots, but if you have them, definitely use loop bands instead!
  • Exercise mat

This workout is divided into three sections. Each section is made up of three exercises. Finish one section before moving onto the next. You’ll notice section 1 is structured a little differently than the last two sections. Resistance Band Abductor Workout (outer thigh/side butt area)

***I’m going to write full exercise descriptions later today–having major technical difficulties right now, but wanted to get the post up for those of you familiar with the moves. :)

Section 1: Double Bands

One band should be above your ankles and once should be above your knees. Set an interval timer for 9 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through these three exercises three times.

  • Side Steps in Squat (6 steps to the left, 6 steps to the right) |
  • Outer Thigh Pulses in Squat |
  • Cowboy Walk (6 steps forward, 6 steps backward) |

Section 2: All Fours, One Band

Use one band below your knees. If you’re using a knotted flat band like I am, you probably don’t need it doubled up anymore. You’ll stay on each exercise for 30 seconds. Don’t rest in between exercises. Once you’ve completed all three (90 seconds of work total) rest for 15-30 seconds. Repeat twice more for a total of three sets. Do all three sets on the right before repeating on the left.

  • Fire Hydrants |
  • Fire Hydrant Pulses |
  • Hip Circles in Hydrant |

Section 3: Standing, One Band

Use one band above your ankles. Same structure as section 2. You’ll stay on each exercise for 30 seconds. Don’t rest in between exercises. Once you’ve completed all three (90 seconds of work total) rest for 15-30 seconds. Repeat twice more for a total of three sets. Do all three sets on the right before repeating on the left. If you’re feeling this in the standing leg instead of the target leg, hold on to a bar or chair for balance so that you can keep your bodyweight centered.

  • Lateral Leg Raises |
  • Angled Leg Raises, Toes Turned Outward |
  • Leg Circles |

Resistance Band Abductor Workout (outer thigh/side butt area)

WEARING | tank: c/o Reebok // shorts: Fabletics

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15-Minute Upper Body Workout (Low Weight, High Reps)

15-Minute Upper Body Workout (low weights, high reps)This is a low(er) weight, high(er) rep workout so it should feel manageable at first as the burn gradually builds in intensity.

15-Minute Upper Body Workout

Equipment I Used:

  • Set of 5lb hand weights (I recommend using anywhere from 2-8 lbs, depending on fitness level)
  • Gymboss Interval Timer – set it so it will beep every 20 seconds

This workout is broken up into three circuits. The second is slightly longer than the first and last circuits. Limit rest time in between each circuit to 30-60 seconds. As you’ll see in the descriptions below, you’ll stay on each exercise for 20 seconds. If you’re more advanced, you can up this to 30 seconds. As always, these workouts are a framework—customize them as needed! 15-Minute Upper Body Workout (low weights, high reps)

Circuit 1 | Perform each of the three exercises for 20 seconds before moving onto the next. No rest in between exercises. Once you’ve finished all three, rest for 20 seconds and repeat the circuit twice more for a total of three times through.

  • Tricep Kickbacks: Bend your knees slightly and lean your torso forward slightly with a straight back (pull those abs in tight!). Arms are at your sides, elbows bent. Keeping your upper arms glued to your sides and just hinging at the elbow, send the weights behind you, extending your arms and squeezing your triceps. Pause for a second at your fullest extension, then slowly bring the weights forward, again by bending the elbows.
  • Triceps Straight-Arm Lift: Hold your arms straight after your final kickback and proceed to lift and lower them. This will be a small movement, you don’t want to let your arms drop all the way below your hips. Lift up as high as possible behind your back and then release down just a few inches.
  • Triceps Squeezes: Holding your arms straight behind you, palms facing each other, squeeze the weights in towards each other and then release back out. This is a small movement—think of it as a pulse.

Circuit 2 | Perform each of the four exercises for 20 seconds before moving onto the next. No rest in between exercises. Once you’ve finished all three, rest for 20 seconds and repeat the circuit twice more for a total of three times through.

  • Bicep Curl: Do these holding your elbows at about shoulder height.
  • Over-Under Shuffle: Extending your arms in front of you with just a soft bend to the elbows, palms facing up, shuffle the weights one over the other keeping hands at about armpit height.
  • Flip the Cup: Extend arms out to your sides with palms facing up. Rotate your hands down, flipping your palms to then face the floor—it’s like a little scooping motion. Try to keep your hands right around armpit/shoulder height the whole time as you flip back and forth.
  • Lat Pulldown: Arms still outstretched to the sides from flip-the-cup, palms facing forward, bend your elbows as you pull them down and behind your back, squeezing your shoulder blades together as you do so. Extend arms back up and out to the sides.

Circuit 3 | Perform each of the three exercises for 20 seconds before moving onto the next. No rest in between exercises. Once you’ve finished all three, rest for 20 seconds and repeat the circuit twice more for a total of three times through.

  • Shoulder Press: Start with arms in goal post position: elbows bent at 90 degrees at shoulder height. From here, press your hands up overhead, bringing weights together above your head. Lower back down, but only so far as brings your elbows back to shoulder height. Don’t let them dip down lower than that. As you do these, be careful not to shrug your shoulders up towards your ears.
  • Shoulder Shaper: 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.
  • Elbow Taps: With elbows at 90-degree bends, forearms held in front of face and palms facing you, tap your elbows together. Make sure you don’t shrug your shoulders as you do this. If this feels weird on your wrists, do it with your palms facing each other.

15-Minute Upper Body Workout (low weights, high reps)WEARING | bra c/o Cozy Orange // tank via LF Stores

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