“Flowing?” I know, I couldn’t think of a better word. Just go with it.

In megaformer workouts, quick transitions are a key component to effectiveness, so you always are keeping “smooth” sequencing in mind when planning a class. The fewer changes in body position you have to make when moving from one exercise to the next, the less time is spent disengaged and resting, and the bigger the burn. You want the class to flow.

And while this factor isn’t as important in interval workouts where there is intentional rest between exercises, it’s still something I like considering when putting together at-home workouts. Already in a plank position from doing push ups? Perfect—take it right into mountain climbers. Because you haven’t changed your body position a ton, you’re still engaging a lot of the same muscles, just in a different way. This kind of pairing is a great technique to amp up the intensity of a workout.

Flowing Bodyweight Circuit Workout

You’ll go through this sequence of four exercises five times (5 sets of 4 exercises). You can take a 30-second break between each set, but there is no rest in between exercises. As you’ll see, one easily transitions into the next, so think of yourself as flowing through the set. 

• 10 Inchworm Push Ups: Start standing with your feet hip-width apart. Fold forward, bringing your hands to the floor in front of your feet. If you have tight hamstrings, bend your knees as you do so. Walk your hands out in front of you until your body is in a plank position. Do a push up. From that plank position, walk your hands back towards your feet and then lift your torso back upright to the starting position.After your last push up, hold that plank position and go right into …
• 50 Mountain Climbers: These are like doing high knees in a plank position. Start in a plank, hands stacked underneath shoulders, core squeezing in tight (don’t let your low back sag or your butt stick up in the air). From this position, drive one knee at a time up towards your chest, like running horizontally. The pace on these should be quick.After your last rep, hop both feet up towards your hands to start your first …
• 10 Burpees: Start standing, feet about shoulder-width apart. Squat down, bringing your hands to the ground by your feet and jump both feet back into a plank position. Quickly jump your feet back up by your hands and shift the weight into your feet, bring torso upright into a low squat position. From here, jump up, arms overhead. Land softly on your feet, sinking right back down into a squat and starting from the top.When you land from your last overhead jump of the last burpee, step your left foot back behind you, moving immediately into …
• 10 Back Lunges to Front Kicks (Each Leg): Start standing with feet hip width apart. Step your left foot back behind you as you bend the right knee, sinking into a lunge. Get as low as you can, trying to bring the right knee to a 90-degree bend. From here, keeping your weight in the right base foot, swing the left foot up in front of you as you stand, high-kicking it straight in front of you. I like to bring my opposite hand to meet the toes at the top of the kick (good for balance). On the downswing of the kick, bring that left foot smoothly back behind you, sinking down right into your next lunge.

WEARING | leggings: GapFit // tank: Lululemon

This workout is a great one if you’re tight on space–you could even do it in a hallway. If you’re a beginner, modify by only going through the exercises three times. If you want it to be harder and longer, keep going after your fifth set.

The following post is sponsored by FitFluential LLC on behalf of Reebok. All opinions are my own (duh).

My first post fueled by FitFluential—I think this means I’m finally a legit fitness blogger, right?? *Takes bite of Ben & Jerry’s while watching Real Housewives on the couch* Eh, ok, maybe not.

A few months ago, I was excited to find out I’d been approved as a FitFluential Ambassador, and shortly after I was chosen to try out the Reebok ONE Series Cushion running sneaker. To give you a brief intro to the shoe, its defining characteristics include:

• A three-foam midsole with distinct layers for chock attenuation, foot guidance and forward propulsion.
• A stable lateral arch area.
• Outsole release zone for pronation control.
• Special design for absorbing shock at the heel strike.

The first thing I noticed about the ONE Series Cushion was just how comfortable it is. I typically run in a minimalist shoe, but they don’t transition well into any sort of cross-training exercise because of the soft structure. The Reebok ONE is a much sturdier, supportive shoe (while still being flexible), so I figured it’d be a perfect solution for workouts that include both running and dynamic strength training exercises.

Bingo! I wore them during today’s cardio bootcamp workout and found them both flexible enough for the running intervals, and supportive enough for all the burpee-ing and jumping around. I don’t know that I’d wear them during a longer run (5+ miles) just because I’m now so accustomed to the more minimalist models of running shoes, but they’re perfect for the shorter runs mixed with strength training I do so frequently.

You can get the Reebok ONE Series Cushion online or in store at the Reebok FitHub or Outlet locations.

Cardio Boot Camp Workout

You can do this with a treadmill, on a track, or anywhere outside (just measure distance beforehand or use a running app to keep track). The workout is a mix of running and bodyweight exercises and is broken up into three main parts:

1. Run half a mile. Pace should be a brisk jog/light run. On a treadmill you probably want to shoot for 5-7mph.
2. Complete four rounds of the bodyweight/sprint circuit (details below).
3. Run half a mile. Pace should be a brisk jog/light run. On a treadmill you probably want to shoot for 5-7mph.

BODYWEIGHT/SPRINT CIRCUIT

Go through the following four times:

• 25 Burpees:The whole burpee sequence will look like this: squat down placing hands on the ground; jump back into plank position; jump legs back up towards hand; stand back into squat position; jump up with arms overhead. If you want more of a challenge, you can add in a push up (I did not).
• 25 Side Plank Lift Crunches (each side): Start in a side plank position. Dip your hips down towards the ground (they can lightly kiss the floor, but never let them come to rest), then lift them back to starting, squeezing the oblique. Next, crunch your top knee in towards your top elbow. Return to starting side plank position. That’s one rep.
• 25 Squat Jumps: Squat down, sending hips back like you’re sitting in a chair. Jump up, coming out of the squat and into the air. Land back down softly, sinking right back down into that deep squat position.
• 25 Plank Jump Jacks: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.
• Quarter-mile run/sprint: For .25 miles, run as fast as you can. On a treadmill, I’d shoot for 7-10 mph, but if you can go faster and maintain the speed for the full .25, then do it!

This is a good one for you gym-goers as well as my workout-at-homers!

Alright, I’m off—I have a busy day of packing ahead of me. First thing tomorrow morning, I’m heading down to Mexico for a wedding and CAN. NOT. WAIT. The weather in Boston has been consistently depressing since, oh, November, so this trip could not come at a better time. I have posts scheduled for while I’m away, and you can follow me on Instagram to keep up with all my daiquiri guzzling and sun bathing.

I’m always looking for new workouts and exercises to try, and in addition to drawing inspiration from group fitness classes, blogs and magazines, I get a lot of ideas from Pinterest.

…That sentence is me trying to justify the hours I spend aimlessly browsing Pinterest as “research.” Humor me.

Anyway, today’s workout is made up solely of exercises I’ve been introduced to during my time stalking the pages of Pinterest. I pin all these exercises and workouts to this board if you’d like to follow along.

450-Rep Workout

Equipment I Used:

• Stability ball
• 20-lb kettlebell
• Exercise mat

You’ll do three rounds of the following exercises. Try to move as quickly as possible from one exercise to the next. If you need to take a break between rounds, limit it to 1-2 minutes. The kb swing jumps will get your heart rate up and the other exercises will challenge your balance and core. Enjoy! Also, take a second to laugh at how bad I am at one-leg squats:

• 20 Kettlebell Swing Jumps: Swing bell back through your legs, knees soft and butt out. Driving your hips forward, swing bell forward and up to the chest-to-forehead height range. As the kettlebell reaches its highest point, jump up with both feet, landing softly as kettlebell comes back on the downswing. I used a 20-lb bell.
• 20 Reverse Plank Tucks on Stability Ball: Sit on a stability ball and lean back so that hands are on the floor behind you, palms down and facing out. Extend legs straight out. Bring your right knee up and in towards your chest, holding left leg out and straight. Return back out and repeat with the left knee.
• 20 Kettlebell Swing Jumps
• 10 Breakdance Planks to the right: Start in a plank position. Step your right foot up and out to the side. Bring your left foot across your body, in between your right hand and right foot. Lift your right hand into the air as you twist your body, thrusting your hips up towards the ceiling as you shift your weight onto that left hand. Think of the motion as weaving your left foot through the right side. Reverse the motion back into a plank position. See the exercise in action HERE if you’re reading this like whaaat is this chick talking about (it’s a tough one to explain!).
• 10 Breakdance Planks to the left
• 20 Kettlebell Swing Jumps
• 5 Supergirl Squats on the right: Do a one-leg squat on the right, keeping left foot lifted and outstretched in front of you. As you come up, extend that left leg back out behind you, leaning forward with a flat back. Slowly come back upright, keeping left foot off the ground the whole time, and repeat, sinking back down into a squat.
• 5 Supergirl Squats on the left
• 20 Kettlebell Swing Jumps
• 20 Alternating Prone Oblique Twists on Stability Ball: These were tough! Get into a plank with your shins on a stability ball and your hands shoulder-width apart on the floor. Draw your knees into your right shoulder, keeping feet on the stability ball, and then return to center. Repeat to the left.

Try it out and let me know what you think! The exercises all required a lot more balance than I anticipated—which was great for an added challenge. Definitely fell off my stability ball three times doing the oblique twists…

WEARING | tank: H&M // leggings: Ellie // sneakers: Nike Free +3

Do you have any favorite Pinterest accounts you follow? Share ‘em!

Is it just me or does it seem like forever since I’ve posted a workout tutorial?? This is one of the workouts I mentioned a couple weeks ago in the My Week in Workouts post. In attempt to make a low(er) impact routine I could do while my knee was sore, I eliminated all exercises that involve jumping, leaping, etc.

No-jump workouts also come in handy when you’re trying to be quiet (maybe the rest of your household is still asleep) or you want to avoid thudding (maybe there are people in the apartment below you).

No-Jump Workout

Equipment I Used:

• 25-lb kettlebell
• 20-lb kettlebell
• Exercise mat
• Timer

You’ll go through the following circuit 5 times.

• 10 Downward Dog Push-Ups: If you practice yoga you’re probably familiar with this motion. For this push-up variation, start in a Down Dog position and dive downward, swooping up into Up Dog. If you have the upper body strength (I don’t quite yet), reverse the movement, swooping back into Down Dog. Otherwise, just return to the starting position.
• 20 Kettlebell Swings: Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to just above eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. I used a 25-lb bell.
• 50 Russian Twists: Sit with legs elevated, leaning slightly backwards, and twist your torso from right to left, bringing kettlebell from one side of your body to the other. I used a 20-lb bell and counted each twist as 1 rep (1,2,3; not 1,1,2,2,3,3).
• 20 Kettlebell Swings
• 30-sec Superman Flutter Kicks: Lay on your stomach with arms outstretched above your head. Lift legs and chest off the ground, engaging not just your back, but your glutes, too (squeeze that butt!). Flutter kick your legs and hands for 30 seconds, holding your chest and legs off the ground.

 WEARING | top: Ellie // leggings: c/o Champion // sneakers: Nike Free Run +3

Are there times when you have to be quiet while working out at home? What are your go-to exercises? 

Happy Hump Day! I’ve got another ab workout for you today because, well, if you haven’t noticed by now, I love me a good sore core.

Bodyweight Ab Workout

You’ll complete three rounds of the following ab exercises.

• 25 Side Plank Cross Crunches (each side): Start in a side plank position and extend your top arm out overhead and your bottom leg straight out behind the supporting leg, hovering off the ground. Crunch that bottom knee into meet that top elbow, and then extend back out. Your goal is to not let that bottom foot come to rest on the ground until you’ve completed all 25 reps.
• 30-second Elbow Plank
• 50 Bicycle Crunches: Lay on back, hands behind head. When you crunch up towards your bent left knee, your right leg should be extended out and not touching the ground. Switch sides, crunching over towards the right with your left leg extended. Continue in a fluid, cycling motion.
• 10 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.
• 30-second Boat Pose: If you practice yoga, you’re probably familiar with boat pose. Sit in a “V” pose with legs held straight up at about a 45-degree angle with the ground and arms out straight. If it’s too difficult to keep your legs straight, bend them at the knee for Half Boat Pose. Hold for the 30 seconds.
• 20 Plank Jacks to Jumps: 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.
• 20 Alternating Bear Knee Tucks: Get on all fours in a table position and then lift your knees a couple inches off the ground. Keeping them off the ground the whole time, alternate tucking one knee up towards your chest and then the other. It’s a small, controlled contraction.
• 30-second Bear Plank: Hold that table position with knees hovering a couple inches off the ground.

WEARING| Zip-up: Forever 21 // Leggings: c/o Champion (on sale!) // Sneakers: New Balance

Before I sign off for today, I just wanted to ask if any of you had some favorite stability ball exercises. I just bought a big ol’ blue one and can’t wait to put together some workouts using it!

I’ve gotten a couple requests for upper body workouts, and after creating my new workout page, I can see why—in the year and a half or so that I’ve been blogging, I’ve never posted one. Oops. The majority of the workouts I post are full-body, so I still incorporate arms/shoulders/chest in some way, but rarely have I focused solely on this area.

Well, I love the challenge of coming up with a workout that fits a particular set of goals, so an upper body workout it is. You can, by the way, always reach out to me with a workout request. Leave a comment, write on the P&I Facebook wall, tweet at me, email me—I love coming up with workouts I know you guys actually want!

And speaking of things you guys want, if you haven’t yet stocked your workout wardrobe with the basics, allow me to direct your attention to what I’m wearing today. Neon, zebra-striped, cut-out, 3-D workout gear is fun and all, but you also need to have some basic, match-everything, go-to pieces. I’ve mentioned Cory Vines before here, but I’ll say it again: their tops are so comfortable, and perfect for working out as well as everyday wear.  And the black Champion leggings I have on are the full-length version of the capris I was wearing last week—so essential seeing as they match literally everything!

Upper Body Kettlebell Workout

Equipment I Used:

• 25-lb kettlebell
• 20-lb kettlebell
• 15-lb kettlebell
• 10-lb kettlebell

We’ve got lots of shoulder, upper back, and arm moves for this one. But don’t be fooled—you’ll still be working your core the entire time! Complete 3 rounds of the following exercises. If you’re a beginner, reduce the amount of reps you do for each move.

• 15 Clean & Press (each side): With feet a little wider than shoulder width apart, bend knees and bring kettlebell from a straight-arm hanging position to closely held by the center of your chest with arm bent. From there, straighten legs as you extend your arm skyward. Reverse the moves to bring yourself back to starting position. Try to keep the kettlebell towards the center of your body throughout this move. When done correctly, this isn’t just an upper-body workout, but great for your core. I used a 15-lb bell.
• 15 Hovering Plank Rows (each side): Get into a plank position, holding onto a kettlebell with one hand (I used a 10-lb bell). Row the kettlebell off the ground, pulling your elbow straight back towards the ceiling. Lower it back down, but don’t let it touch the ground before rowing back again. Try to complete all 15 before letting kettlebell come to a rest on the floor. While you do these rows, try to resist the urge to twist towards the stabilizing side. Keep hips square and chest facing the floor.
• 15 Triceps Presses: Hold a kettlebell (I used a 10-lb bell) in both hands behind your head (elbows bent, arms held in close to either side of your head). Keeping your upper arm in place, straighten out your forearm, bringing the kettlebell up over your head. Lower back down. Keep those elbows in tight and facing forward the whole time—resist the urge to let them flop out away from your head.
• 15 High Pulls (each side): Start with feet hip-width apart with kettlebell on the floor in front of you. I use a 20-lb bell for these. Bend with your knees keeping back straight, grab and kettlebell, and power up, standing as you pull your elbow up, bringing the kettlebell up towards the side of your face. In a controlled movement, lower back to starting position.
• 20 Kettlebell Swing Punches: This is just like a regular swing except for at the top, bend your elbows wide, bringing the kettlebell in towards your face, and punch it back out. I use a 25-lb kettlebell for these.
• 10 Lift ‘n Pull Apart: Stand with feet shoulder-width apart, knees slightly bent, holding a kettlebell in both hands, arms extended. Slowly lift the kettlebell up towards your chin, bringing your elbows out wide as you do so. The kettlebell should stay close to your body throughout the whole movement. As you reach the top of the lift, really pull those arms out wide as if you’re trying to tear the kettlebell in half. Slowly lower, reversing the motion. I used a 20-lb kettlebell.
• 30-second Two-Arm Extension Hold: Holding a kettlebell in both hands at chest height, extend arms straight out in front of you, keeping only a slight bend in the elbows. Hold position for 30 seconds. I used a 10-lb bell.

WEARING: V-Neck: c/o Cory Vines // Leggings: c/o Champion // Sneakers: New Blanace

While we can’t spot reduce (chose where we lose fat), we can focus on strengthening certain muscle groups. Working my entire body throughout the week is always the goal, but I admittedly tend to focus on abs when it comes to strength training. What’s your favorite area to work out?

Through blogging, I’ve been introduced to so many awesome brands and products. Most recently, I got the opportunity to review two products from Cozy Orange’s line of yoga and studio wear, and I am so excited to share more about the brand with you guys.

First off, you’ve probably noticed I’m drawn towards companies with a social/eco conscious. Cozy Orange is committed to eco-friendly practices, and they donate a portion of proceeds to developing economies in third world countries. They put a face to the cause by having a sponsored entrepreneur each month, so you can get to know the person your money is helping—which I love! Not only is it a feel-good company, but their apparel is AWESOME. I was so impressed by the quality.

In today’s post, I’m wearing the Libra Yoga Crops. They have a wide, comfortable waistband and are made of a supportive material that is super flattering to the booty (which, let’s be real, is all that really matters). My full review will be up on the Cozy Orange website in the near future, but the bottom line: love ‘em! And as you can see, they passed the workout test…

Lower-Body Resistance Band Workout

Equipment I Used:

• 2 Resistance bands
• Exercise mat

You’ll go through the following sequence THREE TIMES. I found it was easier to use two difference resistance bands (one tied in a circle, the other not) so that I didn’t have to tie/untie between exercises.

• 25 Fire Hydrant Leg Extensions (each side): Loop the band around one foot and pin the ends under your hand, getting on all fours. With knee bent, lift your leg like you’re a dog about to pee on a fire hydrant. Extend your leg back and up, keeping foot flexed so that the band stays put. Then bring your knee in, crunching it back towards your ribs. Don’t let your knee drop down; it should stay lifted parallel to the ground in that fire hydrant position.
• 10 Sets of Traveling Squats (3 to the left, 3 to the right): Wrap the resistance band around your thighs (over your quads, cross under your hamstrings and grab the ends, holding them tight). Squat down, pushing that weight back into your butt so that your knees don’t stick out over your toes. Staying down low in that squat, step your left foot out to the side. Bring your right foot in to meet it. This should be a slow and controlled movement; don’t let the resistance band snap that right leg in. Repeat this, taking three steps in this direction. Then take three steps in the opposite direction, leading with your right foot. This is ONE set.
• 20 Laying Leg Scissors (each side): Lay on your side propped up on an elbow, with other hand in front of you for support. With resistance band tied just above your ankles and legs straight, lift that top leg up as far as you can and then slowly lower it. Try not to lower it all the way down; you want to keep some tension in that resistance band the entire time.
• 20 Laying Leg Circles (each side): Remain in the same laying position as the previous exercise (on your side, propped up on elbow, other hand in front for support, band tied above ankles). Lift the top leg up about halfway and circle it forward, up, back, down, maintaining tension in the resistance band the whole time. These should be small, controlled circles so that you’re fighting against that resistance band the whole time. Once you’ve completed 10 in that direction, reverse it for the last 10.
• 20 Standing Back Kicks (each side): Stand up with band still tied above your ankles. Place arms on hips or hold out to sides for balance. Place weight on one foot and kick the other straight out back behind you. Slowly bring it back in. Try to suck your belly button to your spine throughout this to keep your core tight.

The next day, I found that I also felt sore in my obliques–let me know if you feel the burn there, too!

WEARING:

Cropped Leggings: c/o Cozy Orange // Sneakers: Nike Free Run +3

And get excited—I’ve got another workout coming your way tomorrow! You can think of it as my feeble attempt to make up for the fact that I dedicated Monday’s post to talking about Candy Crush Saga…

I admittedly didn’t time myself doing this workout because I knew I wasn’t going to push my hardest (Hi, I’m Nicole, the worst fitness blogger ever!). It was an eh-I-kinda-want-to-workout-but-mostly-just-want-to-watch-Real-Housewives kind of day, so I basically just slowly rolled around my living room floor watching those crazy bitches do their thing. But even without pushing my hardest, I felt this one in my abs the next day, so you know it’s a goodie! That being said…push your hardest. Don’t be a lazy asshole like me. 

5 to 50 Ab Workout

You’ll go through the following sequence three times.

Equipment I Used:

• 10-lb kettlebell
• Exercise mat

• 5 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.
• 10 Side Plank Pulls with Leg Lift (each side): Start in a side plank position on your right hand/foot, with left hand holding kettlebell on the ground in front. Row that kettlebell by pulling your left elbow to the ceiling. As you do, raise your left leg. Slowly lower both, returning to starting position. I used a 10-lb weight.
• 15 Full-Body Tuck ‘n Spreads: Sitting on the ground, lean back with hands lightly by your side for support. Legs should be lifted and outstretched. Crunch inward, bringing your knees in to meet your torso. Extend back out and then spread legs out to the side. Bring them back together and go right into your next crunch.
• 20 Alternating Superman Planks: Start in a plank position. Simultaneously lift your right hand and left leg, extending both straight out. Return to plank position and repeat, lifting left hand and right leg. This is a great core exercise because your back is engaged, too.
• 25 Plank Jumps to Jacks: 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.
• 30 Windshield Wipers: Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the right, twisting your hips, until they are just hovering above the ground. Lift back to starting position and over to the left side. Continue back and forth in a windshield-wiper motion.
• 35 Leg Lifts: Lay on back with hands under your butt or by your side for support. Lift legs straight up, perpendicular to the ground and then lower until they are just a couple inches off the ground. Legs should stay straight the whole time, and should never come to rest on the ground.
• 40 Side-to-Side Sneaker Taps: Start in a basic crunch position: on back, knees bent, feet flat on the ground, chest lifted off the ground. Holding that contracted crunch position, rotate side to side, tapping your left sneakers with your left hand and then your right sneaker with your right hand.
• 45-second Elbow Plank
• 50 Bicycle Crunches: Lay on back, hands behind head. When you crunch up towards your bent left knee, your right leg should be extended out and not touching the ground. Switch sides, crunching over towards the right with your left leg extended. Continue in a fluid, cycling motion.

You may have noticed in Wednesday’s workout that I wasn’t wearing my usual neon green sneakers. While I love those shoes for running, they are not at all made for lateral movements and all the leaping, side planking, etc., etc. that I do in the workouts I post here. So I was beyond excited when Ryka sent me their Dynamic training sneaker.

As soon as they came in the mail, I gave them the workout test, followed immediately by the run-errands-on-foot-all-over-the-city-of-Boston test, and they passed with flying colors—they’re super comfortable! The insole, which was designed with injury-prevention in mind, is also noticeably cushioning. And most importantly to me (because I have my priorities straight), the color choices are fun—in my opinion, the bolder the better.  

So now that I’ve formally introduced you to my new sneaks, on to today’s workout…

3-Round Kettlebell Workout

Equipment I Used:

• 10-lb kettlebell
• 15-lb kettlebell
• 20-lb kettlebell
• Exercise mat

You’ll go through the following sequence of exercises three times. Depending on your fitness level, it’ll take you about 20 minutes.

• 3 Turkish Get-Ups (each side): For a step-by-step guide to executing this challenging (and awesome!) move, CLICK HERE. I use a 15-lb bell for these.
• 20 Swing Jumps: This is a regular kettlebell swing, except you’ll jump both feet up when the bell is at the top of your swing. You’ll start with knees slightly bent and butt back and swing the bell back through your legs. Using a hip thrust/powerful leg drive, swing the kettlebell up to just above eye-level and jump a couple inches off the ground. I used a 20-lb bell, which is a little lighter than I’d use to do a regular two-hand swing.
• 50 Russian Twists: Sit with legs elevated, leaning slightly backwards, and twist from right to left, bringing kettlebell from one side of your body to the other. I used a 15-lb bell.
• 10 Lateral Lunge Loops (each side): Begin with kettlebell in your right hand and lunge out to the side onto your left leg, butt back. As you lunge out, gently swing the kettlebell around that left leg, passing it off to your right hand as you continue to circle it around that leg. Pass it back off to the right hand as you push off that left leg and return back to the starting position. I used a 15-lb bell (although I wished I’d upped it to 20 for more of a challenge…next time).
• 10 Side Plank Rows with Leg Lifts (each side): Start in a side plank position on your right hand/foot, with left hand holding kettlebell on the ground in front. Row that kettlebell by pulling your left elbow to the ceiling. As you do, raise your left leg. Slowly lower both, returning to starting position. I used a 10-lb bell.

WEARING:

Top: Under Armour (old) // Leggings: Lululemon // Sneakers: Ryka

Hope you all have some fun weekend plans! I’m going to the Jay-Z & JT concert at Fenway Park on Saturday and couldn’t be more excited—mostly because if Jay-Z is there, then there just might be a chance that Beyonce is in the vicinity. I imagine her presence is comparable to that of Jesus, Santa Claus and all higher powers in that I won’t even have to see her with my own eyes to know that she’s there.

The good ol’ pink med ball is back for today’s workout! And as an added bonus, it conveniently happens to match the tank and leggings that the lovely ladies of Delano recently sent me. You can check out the entire line on their website, but I’ve highlighted a few of my other favorite pieces below.

Nicole zip legging // Keely top // Tracy foldover legging // Chelle ruffle legging

10’s Med Ball Workout

You’ll do 10 reps of each of the following exercises and will go through the entire sequence 3 times. I finished in 16 minutes using a 6 lb medicine ball—try to beat my time! Descriptions of each exercise are below.

• 10 Sit n’ Reaches with Alternating Toe Touches: Lay on your back with arms stretched overhead, holding on to your medicine ball. Legs should be spread apart. Lift the medicine ball forward as you sit up, keeping arms straight, and lift it straight above your head as your body comes into upright sitting position. Bend forward, bringing the medicine ball down to touch your right foot. Bring it back overhead as you sit up and then lay back down into starting position. Repeat, this time reaching to touch your left foot.
• 10 Med Ball Burpees: This is a regular burpee, only holding on to a medicine ball the whole time. Squat down, placing medicine ball on the ground in front of you, carefully jump back into a plank position, jump back up to squatting, then stand up and jump with your arms (and medicine ball) in the air.
• 10 Cross-Body Chops (5 on each side): Start by holding a medicine ball by your left foot, in a sort of side lunge position. Your left foot will remain firmly planted, and your right foot will pivot as you stand up and bring the medicine ball across your body (keeping arms straight) and reach it up to the right. Chop it back down diagonally across your body, bending into starting position. Do five on this side, then switch to the other side.
• 10 Spiderman Planks: Start in a plank position, balancing on the medicine ball. Bring your left foot up by your left hand in a deep, planked lunged position. Return to starting position. Repeat on the other side. Try to keep your butt down as you bring each leg up, holding your body in that straight plank position.
• 10 Squat Jacks: These are essentially jumping jacks in a squatting position. Start with legs a little more than shoulder-width apart in a squat position, holding medicine ball mid-torso. Jump legs together (remaining in a squat position) and reach medicine ball down and to the left of your feet. Jump back into starting position, then alternate, jumping legs together and reaching medicine ball down and to the right of your feet.
• 10 Logger Jumps over the Med Ball: Start on all fours in a pike position with both feet to one side of the bed ball. Jump your feet up, shifting all your weight onto your hands, and jump over the med ball, landing on the other side. Continue back and forth. I like to really exaggerate the jump, bringing my feet far above the med ball, but as long you’re clearing the top, it’s totally fine.

WEARING:

Top & Bottom: Delano