Workouts — Page 41

Burpee Challenge Workout

May 7, 2018 by Nicole 4 Comments

Hope you all had a fun weekend! Joe was out of town for a bachelor party and I absolutely relished in having the apartment to myself for a few days (lol). No Joe = clean apartment and the ability to watch all the trashy reality tv shows my little heart desires without judgement. Southern Charm came highly recommended by the Friday afternoon class I taught in Southie so I binged the first two seasons this weekend and honestly I can’t believe I’ve gone this long without having Patricia in my life. Whitney’s mom is EVERYTHING!! Also I could write a 50-page dissertation analyzing Kathryn and I know I haven’t even hit the tip of the iceberg (I’ve only seen the first two seasons so don’t spoil anything for me!!). Big shoutout for the recommendation—officially my new guilty please!

Anyway. Now that I’ve admitted to watching two entire seasons of reality tv over the weekend …

Burpee Challenge Workout

For this workout, you’ll build a burpee variation over the course of two minutes. Every 30 seconds, you add on a movement. After the two minute push, rest 30 seconds before moving onto the next burpee variation. Repeat the circuit of three burpees twice. No equipment needed!

As with all workouts, make sure you’re properly warmed up beforehand and always listen to your body, stopping or modifying as needed.

Workout Breakdown

Go to 1:39 in the above video to see a preview of each exercise in action.

1. Plank Jack Burpees

—Plank Hold
——Plank Jacks
———Plank Jump Jacks
————Plank Jack Burpees

2. Squat Jack Burpees

—Squat Hold
——Squat Jacks
———Squat Jump Jacks
————Squat Jack Burpees

3. Superman Burpees

—Superman Hold
——Superman Push Ups
———Superman Get Ups
————Superman Burpees

WEARING | Outdoor Voices leggings // Crane & Lion tank // Nike sneakers

I know any workout with the word “burpee” in it sounds like torture but I think you’ll be surprised how quickly this one goes! No equipment needed so it’s a great option if you’re traveling or short on space.

xo Nicole

Filed Under: Bodyweight, Full Body, Video, Workouts

Running + Strength Training Lower Body Workout

April 23, 2018 by Nicole Leave a Comment

This post was sponsored by HOKA ONE ONE. All opinions—as always!—are my own.

Today I have a workout that mixes running with bodyweight tabatas and weighted exercises. It’s a great one if you’re looking to target lower body. For the running intervals, you can use a treadmill or take it outside since it’s (FINALLY) feeling like Spring—hallelujah!!

For this workout, I’m wearing the Cavu from HOKA ONE ONE’s Fly Collection. It was made with versatility in mind, and the three styles in the collection are cushioned enough for long runs while remaining sleek for every day wear. I went with the Cavu because it’s a little lower and lighter than the Mach and Elevon. I also love its simple look—when it comes to sneakers that I’ll wear every day, I’m all about a sleek black shoe.

These sneakers are super comfortable. There’s significant padding (they’ll add an inch to your height!) and their PROFLY™ responsive cushioning is softer in the heel for shock absorption and firmer in the forefoot for propulsion. So for running, I find them really comfy and love that they’re lightweight even with the thicker sole.

I don’t necessarily identify myself as “a runner”. It’s been a long time since I’ve run long distances, and I typically incorporate short(er) runs in with other strength exercises. That’s why the Fly Collection was a good fit for me. Yes, they’re running sneakers, but I can wear them in other types of workouts as well and definitely while teaching!

I put them through today’s lower body workout that mixes mile-long runs with bodyweight tabatas and weighted exercises. You can learn more about the Cavu and other styles in the Fly Collection over at the HOKA site.

Running + Strength Training Lower Body Workout

Here’s the breakdown of this workout:

Run 1 mile – steady, easy run
Complete the 10-minute strength sequence: tabata + weighted exercises
Run 1 mile – intervals: do 30 seconds of a push pace (a hard run, just shy of a sprint) and 30 seconds of jogging
Complete the 10-minute strength sequence: tabata + weighted exercises
Run 1 mile – steady run, try to beat your time from the first mile

For the tabata, you’ll alternate between two bodyweight exercises. The interval structure is 8 rounds of 20 seconds of work and 10 seconds of rest. For the weight work, do each exercise for 30 seconds, moving one to the next and repeating the circuit twice.

You’ll just need a set of dumbbells (and a treadmill if doing it inside). Go with a medium-heavy set of weights.

Exercises in This Workout

Go to 1:58 in the workout video to see a preview of each exercise and how to modify them.

Tabata

Hop Lunge Hop
Donkey Kicks

Weight Circuit

Back Lunge to Deadlift (right)
Curtsy Lunge with Pulse (right)
Low Squat Steps
Back Lunge to Deadlift (left)
Curtsy Lunge with Pulse (left)
Low Squat Steps

Do you like mixing running with other exercises? Give this workout a try and let me know what you think!

xo Nicole
#timetofly #ad

This is a sponsored conversation written by me on behalf of HOKA ONE ONE . The opinions and text are all mine.

Filed Under: Cardio, Hand Weights/Dumbbells, Lower Body, Running, Treadmill Workouts, Video, Workouts

Med Ball HIIT Workout

April 17, 2018 by Nicole Leave a Comment

Before we get to this med ball HIIT workout, an embarrassing story …

For the last five years of posting workouts to this blog, I’ve used this “6-pound” medicine ball and always wondered why it was so challenging when I typically use 10 or 12-lb medicine balls when taking classes at studios. The other day I made Joe hold it and he was immediately like, “This is definitely more than 6 pounds. It’s probably 6 kilograms.”

KILOGRAMS. DUH!!!!

Took me FIVE years to figure that out. I haven’t felt this dumb since the time someone asked me what the name of my nail polish was and I turned over the bottle to read the label and replied, “Peel Here.” (It was one of those labels you peel open to continue reading.)

Speaking of workout equipment, I recently joined a gym (for the first time in eight years!) and now have access to all sorts of fun stuff. It’d be weird to shoot a mic’d-up full workout video there, but I’m going to post clips to my Facebook page frequently for additional workout ideas. You won’t be able to follow along with me, but you’ll see a demonstration of each exercise and get the breakdown of the workout structure. Here’s one I posted Monday using a soft medicine ball. Be sure to like the P&I page so you don’t miss out!

Med Ball HIIT Workout

Equipment I Used:

Medicine ball—I used 6kg which is about 13lbs
Exercise mat
Interval timer—I use a Gymboss at home and if I’m at the gym, I use the IntervalTimer app on my iPhone (you don’t need either if you follow along with the video!)

This workout will take you 18 minutes to complete. Set an interval timer for 18 rounds of 45 seconds of work and 15 seconds of rest. Go through the circuit of exercises three times.

As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed.