Reps/Rounds for Time

No-Jump (Quiet) Workout

December 3, 2013 by Nicole 15 Comments

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?

Filed Under: Full Body, Kettlebell, Reps/Rounds for Time, Workouts

Bodyweight Ab Workout

October 16, 2013 by Nicole 28 Comments

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!

Filed Under: Abs, Bodyweight, Reps/Rounds for Time, Workouts

Upper Body Kettlebell Workout

October 10, 2013 by Nicole 14 Comments

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?

Filed Under: Kettlebell, Reps/Rounds for Time, Upper Body, Workouts