10-Minute Upper Body Workout

10-Minute Upper Body Workout -- fun 3x3 AMRAP structureJust like last week’s lower body workout, this uses a 3x3x3 AMRAP structure. That’s 3 exercises done for 3 minutes at max effort, 3 times. It’s quick but intense, so perfect for busy days or to pair with low(er) intensity steady-state cardio like a long walk or elliptical session. Enjoy!

10-Minute Upper Body Workout

Equipment I Used:

  • 25-lb kettlebell

This workout is divided into three 3-minute AMRAPs with 30 seconds of rest in between each. Set a timer for 3 minutes and get through the circuit of exercises as many times as possible before time runs out. Rest for 30 seconds and then repeat, starting wherever you left off at the end of your first AMRAP. 10-Minute Upper Body Workout -- fun 3x3 AMRAP structure

  • 10 High Pulls (right) | Stand tall, feet about hip-width apart, with the kettlebell on the ground in front of you. 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.
  • 10 High Pulls (left)
  • 4 Alternating 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). You’ll do 4 push ups total, 2 lifts to each side.To modify: perform the push up from your knees, and just lift the arm at the top of each push up.
  • 10 Bent Rows (right) | Start in a lunge position with your left foot forward, knee bent to 90 degrees and the ball of your right foot planted behind you, leg stretched. Place your left forearm on your left thigh for support and grab the kettlebell with your right hand, arm straight and bell barely touching the ground. From here, row your right elbow up to the ceiling, bringing the kettlebell up towards your rib cage. As you row, think of squeezing your right shoulder blade in towards center spine. Lower the kettlebell down towards the floor, straightening your arm and lightly tapping the floor before going into your next rep.
  • 10 Bent Rows (left)

10-Minute Upper Body Workout -- fun 3x3 AMRAP structure

WEARING | leggings c/o Sweaty Betty // tank: H&M (old but similar here) // bra: Fabletics // sneakers: Nike

Any one else getting excited for a long Thanksgiving break?? I actually have this entire week off from teaching which is SO nice because I’m ridiculously behind on blog stuff. 🙂

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Lower Body HIIT Workout

Low Body HIIT Workout (weight optional) - Pumps & IronWow. I had no idea Friday’s Lululemon post would be such a hit! But I have to admit, it made me all sorts of warm and fuzzy to see that of all posts go viral around Facebook because it was just so me. I know I’ve said it before, but writing is really my true passion. Don’t get me wrong, I’m obsessed with health and fitness, but I’ve been filling notebooks and diaries with stories since I could hold a pencil. I’m being sappy, but to watch a blog post with no frills (fancy photography, graphic tutorials, etc.) explode solely because of what I wrote was really special. I’m so grateful for all the shares, and to show my appreciation, I’ll shut up and get on with today’s workout … 😉

Lower Body HIIT Workout

As you’ll see, I used a kettlebell for this workout, but you could absolutely use a dumbbell or other form of weight. If you’re a beginner or looking to modify, forget about equipment and just use your bodyweight.

Equipment I Used:

Set an interval timer for 36 rounds: 30 seconds work / 10 seconds rest. In total, this workout will take you 24 minutes. You’ll go through the following circuit of six exercises six times total. The first time you complete the six exercises, do the single-leg exercises on the right leg. The second time you complete the circuit, do them on the left. Continue to alternate each time through the circuit (this doesn’t apply to every exercise, as you’ll see).

Try not to rest after completed circuits; challenge yourself to go 30 seconds on, 10 seconds off the entire 24 minutes. That being said, if you need to add in a break at the halfway point or a few times throughout, do it! Just try to limit it to 30-60 seconds. Low Body HIIT Workout (weight optional) - Pumps & Iron

BELL-TO-FLOOR SLIDING SIDE LUNGES

Switch your target side each time through the circuit.

As far as upper body form goes, think “deadlift”—keep your back flat, chest open; don’t let the weight of the bell cause you to hunch your shoulders. Start standing with feet hip’s width apart, holding the kettlebell in both hands in front of your body. The foot of your target side (let’s say the right) is planted on the floor and your other foot (left) is lightly on a slider or towel. Keep your right foot where it is as you slide the left foot out wide to the left, lowering into a side lunge. As you lower, bend into your right knee and shift your bodyweight into the right heel as you slide your hips back and down. The right knee shouldn’t jut forward of the toes; you are sitting back into the lunge. As you lower, bring the kettlebell to lightly tap the floor on the inside of your right foot, hinging from the hips and keeping your back flat as you lower.

JUMPING JACK SQUATS

This move is very Shawn T. I feel like he probably has a fancy name for them like booty jacks or ass blasters. We’ll be boring and call them jumping jack squats today though. This is the pattern: Out, in, squat, in, out, in, squat, in …

Do a jumping jack: jump feet out, jump feet in. Next time you jump your feet out, drop down into a squat, touching the floor with your fingers (get low!) jump up and bring your feet in. Continue that pattern as quickly as possible: feet out, in, down, feet in, out, in, down … 

SLIDING WEIGHTED BACK LUNGE WITH PULSE @ BOTTOM

Switch your target side each time through the circuit.

Start standing with the target foot on the floor (let’s say right) and the ball of the left foot lightly planted on a slider or towel. Hold the kettlebell at your chest with elbows bent. Keep it here the entire time. Bending your right knee, slide the left foot back as you lower into a lunge (get the right knee to a 90-degree bend if possible). Once you reach the bottom, press through your right heel to pulse up and inch and down an inch then all the way up as you straighten your leg and rise back up to standing.

FIGURE 8 KETTLEBELL SQUATS

Start standing with feet a little more than hip width apart, holding the kettlebell in one hand. Squat down, and as you do, pass the bell through your legs to the other hand, tracing half of a figure 8. Stand up, squeezing that booty and popping your hips forward. Squat back down, finishing the figure 8 shape around your legs as you pass the kettlebell through your legs to the starting hand. So every time you stand upright, the kettlebell will be in a different hand.

SUMO JUMP SQUATS WITH LEG LIFT

Switch your target side each time through the circuit.

Squat jump, leg lift, squat jump, leg lift. Feet a little wider than hip-distance apart, squat down low, weight in heels, hips back and down. Drive up, straightening your legs as you jump into the air. Land softly, sinking fluidly right back down into a low squat. Shift your weight into the non-target side (let’s say left to be consistent) and, staying as low as you can (it’s natural for the left leg to straighten a little, but don’t come out of the bent knee all the way), lift the right leg straight up and out to the side, squeezing into your side butt (abductors if we’re being fancy). Lower it, bringing your weight back to center in that deep squat. Repeat sequence from the top, jumping right up into your next squat jump.

Low Body HIIT Workout (weight optional) - Pumps & Iron

WEARING | leggings & tank c/o Sweaty Betty – Nike sneakers

Hope you all had a great weekend! Joe was on Nantucket for a hockey tournament so mine was extremely productive (LOL … but seriously). I caught up on a bunch of blog work and subbed some classes at Btone both days. Don’t worry, I managed to fit in a jumbo bottle of wine amidst the lame adulting. 😉

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Legs & Butt Kettlebell Workout with Cardio

Butt & Legs Kettlebell Workout with Cardio - awesome lower body workout (and great for strengthening your back!)

When Corning® Gorilla® Glass asked me to put together a workout, I started thinking of all the ridiculous ways in which I endanger my cell phone’s life every day. I don’t have an armband, so I’ll put it in the back of my sports bra sometimes when I do HIIT workouts. I know water damage isn’t covered by insurance, but what about back sweat sweat? Or how I “waterproof” my phone for beach days and boat trips by putting it a Ziploc bag. Or how I’ll bring it on roller coasters, ski slopes, four wheelers and zip lines if it means I might be able to capture an Instagram-worthy picture (hashtag obnoxious millennial).

Even if you’re not quite as irresponsible as me, we all know that stomach-dropping feeling of watching your phone drop to the pavement and the nauseating feeling of hesitantly picking it up and turning it over to see if the screen has shattered. Side note: Just took me 10 failed attempts and a Google search to correctly spell “nauseating.” There were literally 14 vowels in my first try.

Gorilla Glass 4, used for smartphones, tablets and notebooks, allows for the sleek, thin smartphone design we all want while also providing top-notch damage resistance to scratches and bumps and dramatically improved drop performance. In fact, in laboratory tests, it survives up to 80% of the time when dropped from 3 feet high, and is up to two times tougher than competitive glass designs. I like those odds! You can find out if your device uses it here.

So on to today’s workout! Stick your Gorilla Glass-protected phone in the back of your sports bra and let’s get to it. 😉

Legs & Butt Kettlebell Workout with Cardio

Yes, this is a lower body circuit, but oh MAN is your back going to get a fantastic workout as well. A lot of these exercises are very similar, just changing the movement enough to continually challenge the muscles, really working them effectively.

Equipment I Used:

You focus on one side of your body at a time for this workout: Right / Cardio Blast / Left / Cardio Blast. Repeat a total of 3 times. The leg/butt sequence is just over three minutes long in total. Set an interval timer for 5 rounds of 30 sec work and 10 sec rest. If you’re advanced, try eliminating the rest time between exercises, going one right into the other, only resting when you’ve finished all five moves on that leg.

And just to be super clear, here’s a breakdown of the entire workout:

HIIT circuit on the right leg
Cardio blast
HIIT circuit on the left leg
Cardio blast
HIIT circuit on the right leg
Cardio blast
HIIT circuit on the left leg
Cardio blast
HIIT circuit on the right leg
Cardio blast
HIIT circuit on the left leg
Cardio blast

This workout will take you 25-30 minutes to complete. Butt & Legs Kettlebell Workout with Cardio - awesome lower body workout (and great for strengthening your back!)

HIIT CIRCUIT

  • Bell-to-Floor Single-Leg Squat | As far as upper body goes, I want you to think “deadlift.” Lower body, think “single-leg squat/curtsey lunge.” Start standing on your right leg holding the kettlebell in both hands in front of your body. Start to squat down on your right side, sending the left leg behind you into a hover. Make sure your right knee doesn’t jut out farther than your toes by thinking about sending your hips and butt back and down. Weight should be in your right heel at the bottom of your squat. Lower until the kettlebell lightly taps the ground and then stand back up. As you do this, make sure you’re engaging your abs to avoid undue stress on the lower back.
  • Bell-to-Floor Side Lunges | As far as upper body form goes, this is essentially the same movement as the previous exercise (think deadlift—keep your back flat, chest open; don’t let the weight of the bell cause you to hunch your shoulders). Start standing with feet hip’s width apart, holding the kettlebell in both hands in front of your body. Keep your right foot where it is as you step the left foot out wide to the left, lowering into a side lunge. As you lower, bend into your right knee and shift your bodyweight into the right heel as you slide your hips back and down. The right knee shouldn’t jut forward of the toes; you are sitting back into the lunge. As you lower, bring the kettlebell to lightly tap the floor on the inside of your right foot, hinging from the hips and keeping your back flat as you lower. From here, power up through the right heel to return to standing. Here a side view of the bottom so you can really see how you sit back into it:

Butt & Legs Kettlebell Workout with Cardio - awesome lower body workout (and great for strengthening your back!)

  • Single-Leg Deadlift | Start standing with the kettlebell in both hands in front of you, weight in your right foot, and left toes lightly touching the ground a few inches behind you. From this starting position, start to lower the kettlebell towards the ground in front of you, keeping your chest open, spine straight, and lifting your back left leg off the ground behind you as you do. Right leg shouldn’t be completely locked out straight (keep a little micro-bend in the knee). When you reach your lowest point (bell touches floor if possible), slowly, with control, return to standing. Imagine your body is a seesaw as you do these: from your head to your left foot is the board and your right leg is the base from which it teeters back and forth.  Form cue: Pay attention to your back hip. You want to keep your hips square to the ground—if there were headlights on each hip bone, they’d be shining directly down to the floor. Sometimes as we do these, the back hip wants to open up to the side; don’t let it.
  • Side Lunge Figure 8s | Begin standing with kettlebell in your left hand. Lunge out to the side onto your right leg, sitting your butt back to prevent the knee jutting forward of the toes. As you lunge out, gently swing the kettlebell around that right leg in a partial figure 8 movement, passing it off to your right hand as you continue to circle it around that right leg. Pass it back off to the left hand as you push off the right leg and return back to the starting standing position.
  • Hold Low: Step Lunge, Squat, Back Lunge | Start in a lunge with your right foot forward and ball of the left foot lightly behind you. Hold the kettlebell at your chest with bent elbows. The right leg is the target and you’re going to keep that knee bent the whole time—stay low! From here, bring your left foot forward into a low squat. Immediately step it out to the side, again stepping it to the floor in a side lunge position. Continue: squat, back lunge, squat, side lunge. Keep your weight on the stationary leg and stay low the whole time.

CARDIO BLAST

  • 10 Jump Tuck – Jump Squats | Feet about shoulder-width apart, squat down, sending your hips and butt back and down (not the knees forward!). Bring your hands in front of you as you sink down. From there, explosively jump straight up, swinging your arms back behind you as you do. Land softly and sink right back into a squat, hands swinging forward. The next time you power up, do a jump tuck: Jump up into the air, using your core to pull your knees up towards your chest. Lower them quickly in time to land, sinking right back into a squat. That’s one rep.
  • 20 Kettlebell Swings | 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. Swing back down and repeat. Your knees should remain slightly bent, but the main source of movement is hinging at the hips—not so much squatting. I use a 25-lb bell (but need to go up!). Taylor recently put together the most thorough kettlebell swing tutorial ever—check it out if you’re new to these!

Butt & Legs Kettlebell Workout with Cardio - awesome lower body workout (and great for strengthening your back!)

WEARING | tank: Nation // sports bra: Fabletics // spandex: Under Armour (old but similar HERE) // sneakers: Nike

Corning® Gorilla® Glass has been used on nearly 4 billion devices from 40 major brands. Is it on yours? Click here to find out.

This is a sponsored conversation written by me on behalf of Corning® Gorilla® Glass. The opinions and text are all mine.

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