Workout Roundup from the Archives & Interwebs

10 Workouts to Try from Fitness Blogs

Hi friends! I’m taking the week off from shooting/editing/writing new blog posts to spend time with my and Joe’s families. We’re showing the kids around Boston the next couple days and then heading down to the Vineyard–I’m so excited! I haven’t been home at all this summer so it’s going to be a real treat.

The following workouts are a mix from the Pumps archives, blogs/social media accounts I follow and from readers (thank you so much to everyone who emailed links!). Pick one or two to try this week and let me know how it goes in the comments!

Workouts to Try

Cardio Deck of Cards Workout for the Gym

You’ll need a treadmill, a set of dumbbells and a deck of cards for this fun full-body workout.

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

Resistance Band Total Body Workout with Isometric Holds from In Fitness and In Health

I LOVE a good resistance band workout! The abductor raises are one of my favorite exercises.

Resistance+Band+Total+Body+Workout+w%2F+Isometric+Holds

Upper Body Hand Weight Workout

This is one of the most popular workouts for the Pumps archives. If you’re into low weight-high rep workouts, you’ll love this one.

Upper-Body Hand Weight Workout (emphasis on shoulders)

Quick, No-Equipment-Needed Dorm Room Workout from Kayla in the City

If you’re short on time and equipment, this one is great. You guys know I love bodyweight workouts! 😉

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Bodybuilder Burnout from Men’s Health

I love the videos Men’s Health posts to their Facebook page. This workout using bodyweight and dumbbell exercises looks challenging but definitely approachable.

A Quick (but Tough) Rowing + Weights Circuit

Oh, rowing. How I love to hate you. If you want maximum butt kicking in minimal time, add rowing sprints into a workout.WaterRower GX Console (30-Minute Rowing Workout)

Strength Tabata Workout from Fit Foodie Finds

You’ll need a med ball, a set of weights and a jump rope for this tabata workout–it looks like a killer! SQUARE

Total Body BOSU Burner from The Fitnessista

With this one, you complete a series of BOSU ball exercises in a circuit–it looks awesome!

total-body-bosu

15-Minute Beginner Core Workout

I posted this one a while ago as part of a beginner series. If you’re just starting out on your fitness journey check it out as well as the other beginner workouts listed at the bottom of the post.

Beginner Core Workout (emphasis on obliques) - this will take you just 15 minutes and includes detailed exercise descriptions with ways to modify and advance each move

10-to-1 Bodyweight Workout from Peanut Butter Fingers

This looks like a sweaty one! No equipment needed so it’s great for doing at home or on vacation.Speed-Skaters-Exercise_thumb

Try out one of these workouts and let me know what you think! Fellow fitness bloggers feel free to include a link to one of your own workouts in the comments. 🙂

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Parmesan Roasted Cauliflower

Roasted Parmesan Cauliflower

This roasted parmesan cauliflower recipe is simple and delicious. It makes for a great side dish but let’s be real, I end up eating the entire batch with my fingers right out of the oven and then I’m not even hungry for the actual meal. Roasted Parmesan Cauliflower Roasted Parmesan Cauliflower

Parmesan Roasted Cauliflower

Parmesan Roasted Cauliflower

Ingredients

  • 1 head cauliflower
  • 1/2 c grated parmesan cheese
  • 1-3 cloves garlic*
  • 5 sprigs thyme
  • 2 tbsp extra virgin olive oil
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Prepare the ingredients: Cut florets off the head of cauliflower and cut large pieces in half. Mince the garlic. Remove the thyme leaves; discard the stems.
  3. Toss the cauliflower, garlic, thyme salt, pepper and oil together on a baking sheet (I just use my hands).
  4. Bake for 30 minutes, tossing about halfway through.
  5. Remove from oven, sprinkle on parmesan cheese. Bake an additional 10 minutes.

Notes

*I'm of the the belief there's no such thing as too much garlic so I use 3 cloves in this. That being said, I wouldn't necessarily want to make out with someone after eating it if you catch my drift. 😉

http://pumpsandiron.com/2016/08/14/parmesan-roasted-cauliflower/

Roasted Parmesan Cauliflower

Hope you all are having a great weekend! Joe’s family arrives in Boston tomorrow so I’m doing my best to clean the apartment. I despise cleaning though it’s looking like 5 minutes of folding clothes followed by an hour of wandering around the block catching Pokemon. Pretty solid productivity ratio if you ask me…

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No-Squat Butt Workout (20 Minutes)

No-Squat Butt Workout -- target your glutes with these low-impact bodyweight exercises

Hopefully you guys aren’t sick of bodyweight workouts because just about all my equipment is in storage for the summer. 😉 Today’s is going to focus on the glutes, and while I love squats, we’re seeking alternative ways to reach that booty burn.

I wasn’t able to shoot the video until later in the day yesterday because it rained all morning (=terrible lighting in my apartment) so I still have some editing to do. I’ll update the post later today with the video so check back here or my YouTube channel if you’d rather follow along than use the pictorial.

No-Squat Butt Workout (20 Minutes)

As you can see in the pictures, I’m not using any equipment for this workout. That being said, if you are advanced, wear ankle weights. I wished I had worn mine for the tabletop exercises.

Workout breakdown:

  • 20 minutes long, 10 minutes per side
  • 3 circuits (each 3 minutes long)
  • For each circuit: 20 sec per exercise x3
  • Rest for 30 seconds between circuits
  • Do each circuit on the right side and then repeat the three circuits on the left. If you’re a beginner, you might want to alternate instead (Circuit 1 Right, Circuit 1 Left, Circuit 2 Right, etc.).

No-Squat Butt Workout -- target your glutes with these low-impact bodyweight exercises

Circuit 1

  • Donkey Kicks | Start on all fours: knees stacked under hips, hands stacked under shoulders. From here, you’re going to press the bottom of your right foot up towards the ceiling, squeezing that right butt cheek. Pause at the top and then lower down most of the way (don’t let the right knee come to rest on the floor). As you do these, keep a straight spine by engaging your abs, pulling the belly button in towards the spin (this will protect your low back).
  • Donkey Kick Pulses | Hold the top of your donkey kick and pulse. This is a small movement. Instead of pressing the foot up, think of just making a fist with your right butt check–that contraction creates the tiny upward pulse of the leg.
  • Dynamic Donkey Kick Extensions | With your right leg, you’re going to continue to do a donkey kick, as described above. The difference is we’re going to bring the left leg into the picture as well. Tuck your left toes and hover your left knee off the ground in a table top position. As you do the donkey kick on the right, straighten your left leg (don’t lock the knee straight though), extending up into the air. Bend the left knee back to a hover as you bring the right knee down as well. You’ll be working your right glutes still but also that left quad.

Circuit 2

  • Single-Leg Hip Bridge Lifts | Lay on your back, arms flat on the ground by your side for support, knees bent and feet flat on the floor. From here, squeeze your glutes and lift your hips a couple inches off the ground so that your butt is hovering. Lift the left foot into the air as well. Leg can be straight or knee bent at an angle (my preference because I have tight hammies). This is your starting position. From here, lower your hips to a hover and then thrust them back up into your bridge, squeezing your glutes and driving through the right heel.
  • Single-Leg Hip Bridge Pulses | Hold the top of your bridge and pulse the hips up an inch and down an inch. Create this tiny movement by squeezing into the base of your seat (picture you’re making a fist with the right butt cheek). To modify, cross your left ankle of the right knee in a figure four as you do these–I had to take this modification almost every time!
  • Single-Leg Hip Bridge Hold with Toe Tap | Hold the top of your bridge position. Holding the hips high, tap your left toes to the floor and lift them back up (knee bent as you do this).

Circuit 3

  • Fire Hydrants | Start on your hands and knees in a tabletop position, hands stacked under shoulders, knees stacked under hips. Keeping your right leg in that 90-degree angle, lift that knee out and up in a wing motion (like a dog lifting to take a pee), opening up at the hip. Bring it back in close to the starting position, but try not to fully rest the knee back on the floor. As you do these, try not to lean over towards the left. Press a little extra weight into that right hand to help keep your body centered as the right hip opens.
  • Hydrant Crunches | If you have tight hips like me, you’ll be in a stacked/open tabletop position for this one. To set up, get onto all fours and then lower onto your left elbow. Open up your right hip like a dog peeing on a fire hydrant so that your hips are stacked and you’re facing the side of the room rather than the floor. From here, you’re going to crunch the right knee in towards the right shoulder. Extend it back out straight, squeezing into the base of your seat as you straighten. These can be done on two straight arms with chest square to the floor but it is MUCH harder to hold the hip open when you opt for this alignment.
  • Hydrant Circles | Think donkey kick meets fire hydrant. Picture tracing a big circle with your right knee. Up, out, down and around. Watch the video–it’s hard to describe in words. 🙂

No-Squat Butt Workout -- target your glutes with these low-impact bodyweight exercises

WEARING | Camo Leggings by hpe c/o Shopbop // Nike Dri-Fit tank  // ToeSox grip socks

Ok before I end this post, something important:

Attention fellow bloggers!

I’m taking a “real” vacation next week, and want to schedule a few roundup posts while I’m away. These will include posts from the Pumps archives as well as posts from around the web. I’m going to do a workout roundup, a recipe roundup, and a roundup of general posts on the health/wellness topic. I would love to include your content! 

If you’re interested in having me link to your blog, send me an email with your favorite post from one of the three above topics. If you’re not a blogger but have recently read a great article, tried an awesome recipe you found online, or done a killer YouTube workout, I’d love for you to pass that along as well! Email me at: pumpsandiron[at]gmail[dot]com. Thanks guys! 🙂

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