Workouts

A Before-Bed Stretching Routine (+Giveaway)

November 23, 2015 by Nicole 186 Comments

What better way to kick of Thanksgiving week than by showing how thankful I am for all of you with a giveaway!? Soybu graciously sent me the leggings (and bra and sweater) I’m wearing in today’s post and is letting me giveaway my favorite item to one of you. It was a tough call because I love all three, but the leggings are just SO comfy. I know you’ll love them! You can enter to win them below, but first I wanted to share some of my favorite stretches to do before bed. There’s nothing like rolling around on the carpet to make you feel like a million bucks! Especially after a big meal …

Before-Bed Stretches

Especially on days when I’ve spent a lot of time sitting at my desk, I love taking 10 minutes to stretch before bed. It makes for a much more comfortable night’s sleep! Here are some of my favorite stretches:

Soybu Camii Leggings Giveaway

Enter for you chance to win the leggings I’m wearing (you pick the color and size) by leaving a comment on this post telling me what you’re thankful for this year. Make sure you use the widget below to verify that you commented. I’ll pick a winner on Thanksgiving — good luck!

Contest is open to US residents only.

a Rafflecopter giveaway
What are you thankful for this year?

What are some of your favorite stretches?

Filed Under: Giveaways & Discounts, Stretching

10-Minute Lower Body Workout

November 17, 2015 by Nicole 6 Comments

I have a mini workout series for you guys of 10-minute workouts using a 3x3x3 AMRAP structure. That’s 3 exercises done for 3 minutes at max effort, 3 times. They’re 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.

10-Minute Lower Body Workout

Equipment I Used:

Set of 10-lb dumbbells (just use one to make it easier or none if you’re a beginner)

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 Lunge Stomps (right) | Start in a low lunge position with your right foot forward, knee bent at 90 degrees and stacked directly over your ankle. Ball of the left foot is planted on the floor behind you, leg is long but knee is soft. Hold dumbbells at your shoulders (if you’re a beginner just use your bodyweight). From here, you’re going to press off the right heel as you shift your weight into the back left foot enough to lift your right foot off the ground, slightly kicking it forward in the air before landing back down in that starting low lunge position. The slight outward kick will help you land in a knee-safe position with the right heel stacked under the knee (you don’t want the knee to ever be farther forward than the toes).
10 Lunge Stomps (left)
10 Surrender Squat Jumps (5 leading with the right leg | 5 leading with the left leg) | Start in a low squat position with feet hip’s width apart, weight in your heels, low abs engaged, hips back and dumbbells at your shoulders. To modify, you could always just hold one dumbbell in both hands at your chest or use no dumbbells. From here, come to a kneeling position, stepping your right foot back behind you, planting the ball of the foot and knee on the floor and then doing the same with the left. Continuing to lead with the right, return to a low squat position, stepping the right foot forward onto the floor and then the left. From this low squat position, straighten the legs as you drive through the heels to jump up into the air. Land softly, sinking right back into a squat position. That’s one rep. Do 5 this way, leading with the right, and then 5 leading with the left foot.
10 Squat Jacks | Start in a low squat position with feet wide, weight in your heels, low abs engaged, hips back and dumbbells at your shoulders. To modify, you could always just hold one dumbbell in both hands at your chest or use no dumbbells. Staying low in a squat, jump your feet in close together and then jump your feet out wide again to the starting position. That’s one rep. Continue jacking your feet in and out, staying low in the squat.

WEARING | leggings & bra c/o WITH // tank from LF Stores (old but similar here) // Nike sneakers

Next week I’ll share an upper body workout using this same structure, and the following week it’ll be core. 🙂

SHOP A SIMILAR LOOK:

Filed Under: AMRAP, Hand Weights/Dumbbells, Lower Body, Workouts

A Quick (But TOUGH) Rowing + Weights Circuit Workout

November 11, 2015 by Nicole 8 Comments

Want 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:

WaterRower GX (any row machine works!)
Set of 10-lb dumbbells
Exercise mat

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.

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.

WEARING | 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) …

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?