A Quick (But TOUGH) Rowing + Weights Circuit Workout

A Quick (But TOUGH) Rowing + Weights Circuit WorkoutWant maximum ass kicking in minimum time? Incorporate sprints on the rower into your workout. Quick, killer row circuits are my go-to when planning classes using the row machine because they guarantee that I-hate-you glare from clients that turns immediately into that such-a-good-workout grin as soon as class ends.

Rowing Sprints + Weights Circuit Workout

Equipment I Used:

Go through the following circuit four times, completing it as fast as you can without sacrificing proper form. You should be BEAT by the end. To give you some idea of timing, try to hit 2 min 30 sec or less with each of your 500m row sprints. The fastest times I’ve seen in class are 1:39 for the guys and 1:46 for the ladies. Your first sprint will most likely be your fastest (maybe your last one if you really empty the tank), but try to stay within 5-10 seconds of whatever you get on that first sprint when you get to your second, third and fourth rounds. If you’re new to rowing, this video is great for breaking down proper form:

500 meter sprints are no joke! I usually hit right around 1:50 on my first one and then that creeps up to 2mins+ by the end. A Quick (But TOUGH) Rowing + Weights Circuit Workout

  • 500m Row Sprint
  • 10 Renegade Row to Push Ups | Start in a plank position holding dumbbells planted firmly on the ground beneath your shoulders (if this hurts your hands, place hands on the ground and just keep the dumbbells next to them so you can easily grab them for the rows). From this starting position, do a row on each side, first driving the right elbow up to the ceiling and then the left, lifting the dumbbell up close to the side of your body. Try to keep your hips level as you do this; don’t twist open towards the rowing side (having a wider stance with your feet will help accomplish this). After you’ve rowed each side, do a push up (lower to your knees for this if you need to modify. That’s one rep.
  • 10 Full-Body Dumbbell Crunches | Start laying on your back with legs outstretched and hovering a couple inches off the ground. Holding a weight in your hands, arms should be outstretched overhead and hovering as well. From this starting position, crunch up, bringing your knees in towards your chest as you lift your shoulder blades off the ground and bring the weight up and over towards your shins. Extend back out, lowering to starting position. The goal is to never bring the legs and/or weight to rest on the ground when you extend back out.
  • 10 Squat Thrust – Squat Jump Combo | Hold the dumbbells at shoulder height, feet about hip’s width apart and squat down, keeping your lower abdomen held in and sliding your bum and hips back and down. Once you reach your lowest squat, power up, driving your hips forward and engaging the glutes as you straighten your legs to stand. As you do so, press the dumbbells overhead into a shoulder press. Squat back down and this time perform a squat jump, keeping the weights at shoulder height. That’s one rep.

A Quick (But TOUGH) Rowing + Weights Circuit WorkoutWEARING | She’s A Warrior Leggings by MINKPINK c/o Shopbop // Athleta tunic tank (old but similar here) // Nike sneakers

My friends at Shopbop recently sent me the She’s A Warrior Leggings by MINKPINK that I’m wearing in today’s post and I’m obsessed with them! The print is so fun. Here’s a little styling inspiration for transitioning them from the gym to everyday wear (because leggings are legitimate pants if you ask me) …

She's a Warrior MINKPINK leggings via Shopbop minkpink-leggings-shopbop She's a Warrior MINKPINK leggings via Shopbop She's a Warrior MINKPINK leggings via Shopbop

Enjoy your Wednesday! I’m heading to Reebok HQ out in Canton for a tour, boxing class and shopping spree–um what?? Not a bad way to spend a humpday at all … :)

What’s your best time for the 500m row sprint?


Mimic the Megaformer with This Sock Workout (+BOMBAS Giveaway!)

Mimic the megaformer with this sock (or slider) workout! It'll target your core and legsGood morning! I have the whole day off from teaching which is great–I’m still trying to kick this cold so sleeping “in” (anything later than 5AM counts in my book) was much needed. I’m feeling better but still don’t want to overdo it, so my plan is to lay low today, tackle my email inbox, work on some blog projects, and maybe hit up a yoga class later on if my body is feeling up for it.

Speaking of classes, I wanted to share this fun workout that sort of mimics a megaformer, but without the machine. All you need is a slider or pair of socks worn on a hardwood floor. And speaking of socks …

Bombas Sock Giveaway

Mimic the megaformer with this sock (or slider) workout! It'll target your core and legs

With the season for giving right around the corner, my friends atBombas are offering one lucky reader a $50 giftcard for themselves AND a $25 giftcard to give to a friend or loved one. To enter, just sign up for the Bombas newsletter using the form below. The winner will be notified via email!

Even if you don’t win the giveaway, consider buying Bombas for your stocking stuffers this holiday season. Not only are they super comfortable, but for every pair you buy, Bombas donates a pair. Socks are among the most requested items at homeless shelters, and what better way to get in the holiday spirit than by supporting a company that gives back? :)

Legs & Core Sliding Sock Workout

This is one of those workouts that would be really great to video in real time. Ughhh I need to get on that whole YouTube thing but it just seems so overwhelming. Vlogger friends—what editing software do you use? How necessary is a mic? Haaalp.

In the meantime, I’ve done something today that hopefully will be helpful (leave feedback in the comments!). I’ve included a printable “cheat sheet” so that after you scroll through this post and see what each exercise is, you can print off the shorthand version of it and bring it with you to the gym or simply pull it up on your computer screen/smartphone as you do the workout at home.

At-Home Sock Workout

Equipment I Used:

  • Socks (you could also use gliders, a dish towel, etc.)
  • Exercise mat
  • Interval timer

This workout is broken into seven 3-minute blocks. Each block focuses on a specific exercise sequence. For each block, set an interval timer for 4 rounds of 30 sec work / 15 “rest.” Sometimes that 15 seconds is an actual rest, but other times it’s for pulses or an isometric hold.

This workout focuses on low body and core. For the low body blocks, you’ll do 3 minutes of continuous work. For the core blocks, you’ll have rest built in. Mimic the megaformer with this sock (or slider) workout! It'll target your core and legs

BLOCK 1 | Right Leg

Do this twice through (numbers indicate seconds):

  • [30] Sliding Back Lunge | Start with your right foot on an exercise mat and the ball of your left foot planted on the floor a few inches behind. Keeping your bodyweight in the right heel, start to slide backwards into a deep lunge, bending the right knee as your hips slide back and down and your left foot glides straight back behind you. When you reach your lowest point, press through the right heel as you straight the right leg and rise back up. Don’t lock the knee out straight at the top; keep a soft micro-bend in it and then slide right back down into your next lunge. Back left heel should stay lifted the whole time.
  • [15] Pulses | From your lowest lunge point (right knee should be at a 90-degree bend if possible), pulse up an inch and down an inch by pushing up through your right heel. It’s a tiny straightening and bending of the right knee, not a dipping of the back knee.
  • [30] Back Knee Pulls | From your lowest lunge point (right knee should be at a 90-degree bend if possible), hinge forward at hips slightly so that the weight of your torso is over the right leg rather than completely upright. Keeping your bodyweight in your right heel and staying low on the right leg, bend your back left knee as you slide the left foot forward and then extend it back out behind you. Try not to transfer your bodyweight into the left foot as you do it—keep it light as it slides across the floor.
  • [15] Hold | Hold your lowest lunge point (right knee should be at a 90-degree bend if possible). Weight is in the right heel.

BLOCK 2 | Left Leg

Same sequence, other side of your body.

BLOCK 3 | Right Obliques

Do this twice through (numbers indicate seconds):

  • [30] Twisted Crunches | Start in a high plank position, arms straight and wrists stacked underneath your shoulders. From here, twist your lower body to the left so that your chest and shoulders are still square to the floor but your legs face the left and your right hip is slightly closer to the ground than your left. This is your starting position. Bend the knees in towards your left elbow and then extend them back out to your twisted plank. As you do these sliding crunches, engage your right sidebody to keep the hips at shoulder height (don’t sit your bum to your heels as your feet slide in!).
  • [15] Pulse Right Knee to Left Elbow | From plank, hover your right leg and cross that knee across your body towards your left elbow. Hold it as close to the arm as possible, making physical contact if you can. From here pulse the knee in, trying to tap the arm each time.
  • [30] Twisted Crunches
  • [15] REST

BLOCK 4 | Left Obliques

Same sequence, other side of your body. 

BLOCK 5 | Right Glutes

Do this twice through (numbers indicate seconds):

  • [30] Single Leg Squat | Start standing with your  right foot on the exercise mat and your left foot on the floor. Sink down in a squat on the right side, bending the right knee and shifting your weight into the heel as you shift your hips back and down. Your left leg will stay straight as you slide it out to the side. Try to keep the weight of your torso over the right heel (don’t transfer weight into your left foot). To accomplish this, picture you’re sitting straight back into a chair on your right side; don’t let your hips shift out to the side with the left foot, press them back and down over the right heel. When you’ve reached your lowest squat on the right side, push through the right heel to stand back up, stopping with a soft, micro-bend in the right knee.
  • [15] Pulses | Hold the bottom of your squat and from there, pulse up an inch and down an inch by pressing up through your right heel. The non-target leg should slide a little across the floor as you pulse up and down on the right leg.
  • [30] Skate Non-Working Leg | Hold the bottom of your squat and keeping your bodyweight in the right heel, bend your left knee, sliding the left foot in towards the right and then extending the leg back out straight to the side. Keep your left foot light; just gingerly slide it across the floor, focusing on the isometric hold on your right, target side.
  • [15] Hold | Hold the bottom of your squat. Try not to transfer any bodyweight into your non-target foot; keep it all in your right heel.

Side view for a better form check: Mimic the megaformer with this sock (or slider) workout! It'll target your core and legs

BLOCK 6 | Left Glutes

Same sequence, other side of your body.

BLOCK 7 | Abs

Do this twice through (numbers indicate seconds):

  • [30] Plank to Pike | Start in a forearm plank with elbows stacked underneath your shoulders. Keeping your legs straight and heels lifted, pike your hips up towards the ceiling, bringing your body into an upside-down “v” shape as your feet slide across the floor. When you’ve reached your highest point, lower the hips back down to plank position.
  • [15] Body Saw | From your forearm plank position, shift your shoulders back and forward so that your body is sliding back a few inches and then forward all while maintaining proper plank form. When you come forward, stop when your shoulders are once again stacked over your elbows—don’t come any farther forward than that.
  • [30] Plank to Pike
  • [15] REST

Get it? Got it? Good. Print off this cheat sheet and get to it!

Printable Slider Workout Cheat Sheet


Mimic the megaformer with this sock (or slider) workout! It'll target your core and legs

WEARING | socks c/o BOMBAS // leggings: Fabletics // tank: Juicy Couture (old but similar here) // bra c/o PRISM Sport (get 30% off your first order using THIS LINK and entering code ACTPERRY).

Good luck to everyone who enters the giveaway! Looking forward to your feedback on the printable cheat sheet. :)



15-Minute Upper Body Workout with Dumbbells


Upper body workouts always seem to be a hit around here, so I’m dishing up another one for you today. All you’ll need is a set of dumbbells and 15 minutes. Technically only 13 1/2 minutes but “thirteen-and-a-half-minute workout” isn’t exactly SEO-friendly. 😉

My friends at Express gifted me the cute workout outfit I’m wearing in today’s post, and I’m totally obsessed with the leggings. They’ve got a ton of other fun prints as well so be sure to check out their activewear collection, EXP Core.

15-Minute Upper Body Workout with Dumbbells

Equipment I Used:

There are six exercises in this workout. You’ll do each back-to-back for 30 seconds (3 minutes of continuous work), rest 15-30 seconds and then repeat. You’ll do that a total of four times through. 15-Minute Upper Body Workout with Dumbbells

Push Up Burpees with Thruster

Start standing, feet about shoulder-width apart, elbows bent and dumbbells held at shoulders. Squat down, bringing the weights to the ground by your feet and jump both feet back into a plank position, still gripping the dumbbells. Quickly jump your feet back up by your hands and shift the weight into your feet, bringing your torso upright into a low squat position with weights back at shoulders. From here, stand up, pressing weights overhead. Squeeze your glutes and thrust your hips forward as you do this. Lower the weights and go immediately into your next rep.

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. 15-minute-dumbbell-upper-body-workout-6

This one is so hard for me but I’ve been working on it a lot in yoga and have seen improvements. I can hold it for 15 seconds from my feet and then typically drop to my knees real quick to reset before popping back up into it for the last 10 seconds.

Renegade Row – Kickback (right arm)

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. If you need to modify, do these from your knees in a tabletop position.

Renegade Row – Kickback (left arm)

Same thing on the left. Try to seamlessly transition from right side to left, not dropping out of the plank at the end of the first 30 seconds.

Arnold Press

This is a shoulder press where you fluidly circle your head with your forearms at the bottom. It’s easiest to start in the middle of the movement: elbows bent to 90 degrees out to your sides in goal post position. Shoulders should be down and back, not shrugged up towards your ears. From here, press the weights overhead and together. Lower them back down to 90-degree bends (elbows should be at armpit height, no lower) and as you do, close your forearms in front of your face, rotating the palms to face you. When weights tap together in front of your face and your forearms form the number 11, reverse the movement, opening up your arms to goal post as you rotate your palm outward and press the arms straight overhead.

If you’re doing these standing, make sure you have a soft micro-bend in your knees, abs are engaged and tailbone is tucked. This will help prevent any undue stress on the low back.

Shoulder Press Ups

Imagine your forearms and elbows have magnets on them. Holding a weight in each hand, palms facing your face, hold your forearms in front of you, elbows bent at 90 degrees. Fight to hold the elbows as close to each other as you can throughout the whole movement so that they form the number 11. From here, you’re going to press your hands straight up, lifting the elbows, keeping forearms close together. Be careful not to shrug your shoulders up towards your ears as you do this. After pressing up as high as you can, slowly return back to starting.

EXP-workout-outfitWEARING | Leggings, tank & sports bra c/o EXP by Express // Sneakers: Nike

Alrighty enjoy the rest of your day!