Bodyweight Circuit with Running Pyramid Workout

Bodyweight Circuit with Running Pyramid WorkoutThis is a great workout for both outdoors and the gym. No equipment is required for the strength-training circuits, so you can stop at given points in an outdoor running route to complete them in the grass/sand/etc. On the flipside, if you’re gym bound, just snag one of the treadmills and a small area of floor space.

Bodyweight Circuit with Running Pyramid Workout

Bodyweight Circuit with Running Pyramid WorkoutYou’ll alternate between running (the distance decreases each round in a pyramid fashion) and completing three rounds of the following bodyweight circuit. In total, you run 2.5 miles and complete 9 rounds of the strength circuit. Here’s the breakdown:

  • Run 1 mile
  • 3 rounds of strength training circuit
  • Run .75 miles
  • 3 rounds of strength training circuit
  • Run .5 miles
  • 3 rounds of strength training circuit
  • Run .25 miles

Bodyweight Circuit with Running Pyramid WorkoutYou should try to run each leg as fast as you can without stopping. And if you don’t have a treadmill or just hate running, feel free to replace it with another type of cardio (the elliptical, biking, etc.).

Strength Training Circuit Breakdown

Complete three rounds of the following in between each running leg:

  • 10 Reptile Push Ups: Start in push up position (a plank with hands aligned under shoulders). As you lower down, crunch your right knee forward, in towards the right shoulder, squeezing those obliques. Return the foot back to the ground as you press back up into high plank position. Repeat, this time on the left.
  • 20 Hindu Squats: A Hindu Squat can best be described as a fluid, deep squat in which you roll onto the balls of your feet as you come up. This is one squat variation where it’s okay for your knees to stick out farther than your toes—but only when you’re on the balls of your feet. Keep feet shoulder-width apart and start by squatting down, hands behind you, torso leaning forward. Move your arms in a circular motion so that your fingertips brush the ground when you’re at your lowest squat, shifting weight onto the balls of your feet and sweeping the arms forward as you come up.
  • 10 (each side) Side Plank Crossbody Crunches: Start in a side plank position, top arm bent, hand behind your head, and bottom leg hovering a couple inches off the ground. From there, tuck your bottom knee forward as you crunch the opposite elbow towards it, twisting your torso towards the ground.
  • 10 (each side) Forward/Backward Pivoting Lunges:This is essentially a front-to-back lunge with one foot planted on the ground. Start in a split-stance lunge, one foot forward, and on the ball of the back foot. Both knees should be bent to 90 degrees, back knee hovering a couple inches off the ground and front knee aligned over the ankle. Using the front foot as your anchor leg, step the back foot forward, landing back in the starting position only with the opposite leg forward, and then quickly pushing off that foot and returning it back behind the anchor foot to where it started.

Bodyweight Circuit with Running Pyramid WorkoutYeah yeah, ok, workout shmorkout—these leggings! So. Stinking. Comfy. I had seen the lucy brand floating around the internet for a while, and then spotted one of their stores while in San Francisco a couple months ago. I remember thinking how cute everything in the window display looked, and then as if reading my mind, the awesome people over at lucy reached out to me about rocking some of their apparel on P&I. Yes, please! I’m wearing the I Run This Capri (retail at $89), and love them. They’re soft and comfortable with a wide, flattering waistband, thick enough material to keep everything where it’s supposed to be, and cute color options.

Now per usual, I’ll leave you with a couple questions to get the ol’ comments section going…

Outdoor running or the treadmill—who ya got? (I think treadmills are torture—I’m Team Outdoors all the way!)

Have you tried out lucy workout apparel before? Thoughts?

Happy Humpday, friends!

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Summertime Workout Music (My Current Playlists)

Summertime Workout Music (3 playlists)This blog post is selfish. The only reason I’m sharing my summer workout playlists with you is because, well, I’m sick of them. When bloggers share workout songs, I always go straight to the comments section—that’s where the gems are. So pillage through my current playlists, snag up the songs you like, and then help a sister out and share some the songs you’re currently working out to.

*With all the below playlists, they songs are in oldest-to-newest order, which is annoying, but I can’t figure out how to reverse them. Scroll to the bottom of each for my current favorite songs.

What I’m listening to while working out by myself or running:

This playlist also lives in the right sidebar of my blog (scroll down). I constantly update it—adding songs I like, deleting ones I’ve overplayed. I pretty much only workout to EDM. I know the music genre keeps getting associated with teenagers wearing neon at raves and throwing up on each other or overdosing, but the media neglects to highlight how perfect it is for pumping you up during a workout. There’s a healthy side of EDM, too. :)

What I’m playing during my Btone megaformer classes:

When you’re teaching group fitness classes, you have to keep in mind that not everyone is going to have the same taste in music as you. I still play some EDM, but only the lighter stuff—I avoid extremes (I’m not, for example, going to play Skrillex in class haha). Also, even though Btone is an INTENSE workout, your movements are slow and controlled—you’re not running laps or doing burpees as fast as you can. I keep that in mind when adding songs to this playlist.

I try to find fun, upbeat music that hasn’t been too brutally overplayed on the radio (remixes are great). A few good Top 20-esque songs are fine (you’ll notice some on this playlist), but as someone who has taken a bazillion group fitness classes, I know it’s nice to hear songs that you haven’t already heard 14 times that day. I remember last summer when Avicii’s Wake Me Up came out…holy shit. It was getting to the point where I was about to walk out of spinning class if one more instructor played it. That being said, I’m currently obsessed with Tiesto’s Wasted, so suck it up, students, I’m playing that shit all summer.

What I’m playing during my bootcamp (Torch) classes:

You’ll notice this playlist is similar to the music I workout to on my own—because it’s a high intensity class, I like using EDM and songs with fast, heavy beats. I, of course, take them from R to PG-13 though. A great resource for finding songs to play in this class (and my Tone class), is Spotify. Not only can you search songs/artists on Spotify, but you can search through people’s playlists (as long as they’re public). I follow and search through SoulCycle and Barry’s Bootcamp instructors’ playlists and am always discovering awesome music this way.

 

Ok, now that I’ve shared three whole playlists with you, the least you can do is share a song or two with me in the comments section? :)

Happy listening!

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Cardio Deck of Cards Workout for the Gym

Cardio Deck of Cards Workout (perfect for the gym!)Hello from Logan Airport! I’m here bright and early about to head to San Francisco for a fun blogging trip with Stitch Fix & LUNA Bars. I’ll obviously post ALL about it when I get back, but for now you can follow my trip on Instagram and Twitter. If you read a bunch of health & fitness blogs, you’ll probably recognize a lot of the other bloggers going with me–I was actually a little shocked (but so excited) to see I made the list! If they’re the MLB of fit blogging, I’m still playing tee ball over here haha. Anyway, on to today’s post…

I don’t have a gym membership, but every once in a while I’ll mooch a guest pass to Equinox or Sports Club LA from one of my friends and get in a workout using cardio equipment. This deck of cards workout is perfect for the treadmill, but can also be done using an elliptical, stairmaster, jump rope—or just by running outside. Get creative with the cardio portion!

Cardio Deck of Cards Workout

Equipment I Used:

  • Treadmill
  • Two 10-lb dumbbells
  • Deck of Cards (or a deck-of-cards app like RipDeck)

For the deck-of-cards workout structure, you flip over one card at a time. Each suite corresponds to a different exercise, and the number on the card indicates the number of reps you’ll do. For example, a three of diamonds = 3 jack-jump planks in this workout. Go through the entire deck. There are smartphone apps out there (I use RipDeck) you can use so that you don’t have to be that weirdo walking into the gym holding a deck of cards. ;)

Cardio Deck of Cards Workout (perfect for the gym!)

CLUBS = PUSH UPS WITH DUMBBELL ROWS

Holding a dumbbell in each hand in a plank position, do a push up. Row your right hand up, elbow thrusting up, and then do the left. That’s one rep. If it hurts your wrists to hold the weights while in plank, place them besides you and just grab them after you do the push up for the rows.

DIAMONDS = JACK JUMP PLANKS

Start in a plank position. Jump both feet up towards your hands. Jump them back into plank position. Jump feet apart (like a horizontal jumping jack) and then jump them back together into your starting plank position. That’s one rep.

SPADES = V-UP CRUNCHES

To do a V-Up, you start on your back with arms stretched out overhead and legs hovering just slightly above the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground.

HEARTS = TREADMILL FOR 2 MINS

  • Face card or Ace = Sprint (9-12 mph)
  • 6-10 = Run (7-10 mph)
  • 2-5 = Jog (5-7 mph)

Cardio Deck of Cards Workout (perfect for the gym!)

WEARING | tank: Athleta // bra & leggings: c/o Reebok // sneakers: Nike

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