workout — Page 2

14-Minute Workout: Bodyweight AMRAPs

January 3, 2019 by Nicole Leave a Comment

This blog post was sponsored by Reebok. All opinions—as always!—are my own.

Happy New Year! I hope you all enjoyed the holidays. Not going to lie, I’m always a little relieved when the holidays are over and that abyss of a week between Christmas and New Years is finally done. People who plan vacations for that week are doing it RIGHT.

For this first workout of 2019, I’m teaming up with Reebok on their #SplitFrom campaign. It celebrates their Sole Fury sneaker and all of those who #SplitFrom the pack by defying convention. In many ways, I’m a conventional gal—I love avocado toast, I have strong opinions about drama on Bravo shows, I live for a good brunch.

But the one big thing I’ve done to stray from the norm has proven to be the best decision I could have made. Leaving the 9-to-5 world to pursue a career in fitness and blogging was 100% the right call for me, and I’m so grateful for another year of doing what I love.

The Sole Fury is a modern take on the Split Cushioning system that Reebok first introduced in the early 90’s. It removes weight and adds flexibility to the sneaker, but function aside—I just love anything that pays homage to the 90’s.

I’m totally on board with the chunky “dad” sneaker trend, and I love that the Sole Fury has a touch of that without being too extreme. You get the nod to the 90’s in the sole design, but it’s still a sleek-looking, modern sneaker. Shop it here and let me know what you do to #SplitFrom the pack.

14-Min Workout: Bodyweight AMRAPs

This workout is broken up into three four-minute AMRAPs. AMRAP stands for “as many reps as possible.” The first AMRAP focuses on lower body, the second on upper body and the final on core. You’ll be given three exercises and will go through them as many times as possible within the four minutes. You get 60 seconds to rest in between AMRAPs, but can take longer if needed.

The magic number throughout the workout is 8. You’ll do 8 reps of each exercise. In total, this workout will take you 14 minutes to complete. But if you’re looking for a longer workout, just complete the whole thing twice.

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

Workout Breakdown

AMRAP #1: Lower Body

For a preview of the exercises, see 1:54 in the above video.

(8 reps R / 8 reps L) Lunge Hop to Lateral High Kick
(8 reps) Long Jump Forward, 180 Squat Jump (up is 1, back is 2)
(8 reps) Sumo Squat Pulses, heels up, heels down (up + down = 1 rep)

AMRAP #2: Upper Body

For a preview of the exercises, see 6:48 in the above video.

(8 reps R / 8 reps L) Single-Sided Plank March (if wrists need a break, do alternating forearm plank reaches)
(8 reps) Crab Kick Tri Dips (right + left = 1 rep)
(8 reps) Push Ups

AMRAP #3: Core

For a preview of the exercises, see 11:48 in the above video.

(8 reps) Leg Lifts to Rev Crunch
(8 reps) Full-Body Crunch
(8 reps R / 8 reps L) Arm Sliders in Plank

xo Nicole

Filed Under: AMRAP, Bodyweight, Full Body, Video, Workouts Tagged With: AMRAP, at home workout, fitness, workout, workout video

15-Min Interval Workout (No Jumping) + lululemon Gift Guide

December 10, 2018 by Nicole Leave a Comment

This post was sponsored by lululemon in partnership with Shopping Links and contains affiliate links. All opinions—as always!—are my own.

Maybe you have a baby sleeping in the next room. Maybe you live in an apartment complex and your downstairs neighbors have had enough of you thumping around doing burpees above them. Maybe jumping bothers your joints. Whether it’s noise-related or mechanical, sometimes a “quiet” workout is needed. Today’s quick interval workout includes some explosive movements to get the heart rate up, but without the jumping around.

While this workout definitely isn’t easy, it’s not *as* challenging as some of the other interval workouts I’ve posted in the past. It’s a great one to try if you’ve felt that some of my others are too intense. And if you use light weights and slow down the pace during your work intervals, it can be 100% beginner-friendly.

lululemon Gift Guide & Outfit Details

I’m excited to be teaming up with lululemon, so before we break down today’s workout, I want to show you the new pieces I selected for myself, as well as some that would make great holiday gifts for others on your list.

In this outfit, I’m wearing the Wunder Under High-Rise Tech Mesh Pant, the Scuba Hoodie Light Cotton Fleece and the Stash ‘N Run Bra. I’ve had these leggings in black for years now, and every so often lululemon will come out with other colors for a limited time. So excited to have a second pair—I wear these all the time! The mesh is fun and stylish, but they’re functional and have a supportive compression fit with a high waist.

The hoodie is warm and cozy, and the high neck is crucial on these windy, freezing Boston winter days. For the bra, I always go with one with thick straps for more support. I love the shade of blue this one is!

Lastly, I’m holding the The Reversible Mat 5mm. The 5mm (versus the 3mm) is a good option if you want a little extra padding for your knees during yoga. I’ve found this mat holds up well when you use it for non-yoga workouts as well, which I do all the time.

In the roundup below, I’ve included these items as well as some other picks for women, men, girls, and even a few stocking stuffer ideas.

1. Scuba Hoodie Light Cotton Fleece ($118) – This zip-up hoodie comes in lots of colors. I love the high neck! So cozy.

2. The Reversible Mat 5mm ($68) – The 5mm mat is a good choice if you want a little extra padding for your knees during yoga and other workouts.

3. Stash ‘N Run Bra ($58) – This medium-support bra has a built-in pocket for storing a credit card or key.

4. Wunder Under High-Rise Tight in Brushed Full-On Luxtreme ($98) – Wunder Unders have a supportive feel. These are soft and stretchy but really hold everything in. Love this burnt rose color (called Misty Merlot), but there are other options as well!

5. Wunder Under High-Rise Tech Mesh Pant ($118) – I’ve owned a pair of these in black for years now and am pumped to have them in another color as well. The mesh panels give these a unique, trendy look while still being functional.

6. Girls Rhythmic Tight High Low Tech Mesh ($72) – These leggings are like the girls’ version of the previous Tech Mesh pants.

7. Sculpt Tank II ($58) – I love a looser-fitting tank. This top is flowy without being shapeless, has some stretch to it, and cute mesh back detail.

8. Get Rolling Yoga Mat Bag ($68) – This is a great gift for the yogi in your life and comes in several colors and prints.

9. Align Pant II ($98) – In comparison to the Wunder Unders listed above, the Align leggings have more of a lightweight feel and fit.

10. All Sport Bra III ($58) – I love this bra. It’s supportive but comfortable.

11. Apres Your Way Jogger ($108) – These look so cozy and also come in black and a light blue-gray.

12. Girls Reach New Heights Scrunchie ($8) – Can’t go wrong with a good scrunchie! Lots of color options (and style options for adults, too! See below).

13. Uplifting Bow Scrunchie ($12) – Scrunchies aren’t just for young girls! Love this bow version and it comes in a bunch of colors. It would make a great stocking stuffer!

14. Show Me The Sherpa Earwarmer ($58) – How cute is this knit earwarmer? And it’s lined with sherpa fleece to make it extra warm and cozy. Perfect as the temperatures drop!

15. It’s A Tie Tank ($38) – This fun tank can be tied in back or wrapped around your waist and tied that way.

16. 5 Year Basic V ($58) – Joe has a couple of these and will wear them alone or sometimes even as undershirts. They’re a great wardrobe staple.

17. Mens ABC Pant Slim ($128) – Joe has a couple pairs of these and loves them. They can be dressed down or paired with a button-up and jacket for a business casual outfit. Joe likes the slim fit but there’s a whole ABC shop with other options.

15-Min Interval Workout (No Jumping)

In this workout, we’ll use an interval structure of 15 rounds of 45 seconds of work and 15 seconds of rest. You’ll have five exercises (really just three because two are repeated on right and then left), and you’ll go through them three times total.

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

Equipment I Used:

Single medium weight (I used 10lbs) – You might want two different options to go lower for the squat slams and heavier for the other two exercises.
Exercise mat – I’m using the lululemon Reversible 5mm mat

Interval Workout (No Jumping) - If you need a quiet workout with no loud jumping around, this 15-minute interval workout is for you! Video included. #workout #fitness https://pumpsandiron.com

Workout Breakdown

See 02:30 in the above video for preview of the exercises.

Low Squat to Back Lunge Step with Hammer Curl
Woodchoppers
Squat Slam Stops – like an overhead slam, but stop the dumbbell at chest height at bottom of squat
(other side) Low Squat to Back Lunge Step with Hammer Curl
(other side) Woodchoppers

OUTFIT DETAILS: Wunder Under High-Rise Tight in Brushed Full-On Luxtreme / Sculpt Tank II / Scuba Hoodie Light Cotton Fleece

Hope you enjoy the workout! Let me know what your favorite lululemon pieces are!

xo Nicole

Filed Under: Full Body, Hand Weights/Dumbbells, Interval Training, Video, Workouts Tagged With: fitness, interval training, lululemon, workout

Tabata “Jacks” Workout

January 12, 2016 by Nicole 7 Comments

(1/14/19) This tabata jacks workout was originally posted in 2016 and has since been updated to include a video and better images.

I’ve got a new workout for all you tabata lovers! “Jacks” = jumping, so this one will get your heart rate up. All you’ll need is a weight, and even that could be worked around if you don’t have access to equipment.

Tabata “Jacks” Workout

Equipment I Used:

Medium weight (I used an 8-lb dumbbell)
Exercise mat
Gymboss Interval Timer (no need for one if you’re following along with the video!)

A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest (so a total of 4 minutes long). In this workout, you’ll be alternating between two exercises for each tabata. When you finish one, rest 60 seconds and then move onto the next tabata set. In total, this workout will take you 19 minutes (including rest) to complete.

As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. If you want a guided warm up, check out this video of mine.

Tabata Workout Breakdown

Tabata #1

See 1:47 in the above video for a demonstration of the exercises.

Jumping Jack Press – Holding the weight, you’ll do jumping jacks while alternating between a chest press and an overhead press.
Truck Driver Hold – Holding a low squat, extend the weight out at chest height and twist it.

Tabata #2

See 6:14 in the above video for a demonstration of the exercises.

Push Up Jacks – Feet jump wide as you lower, feet jump back to center as you press up.
Star to Suitcase Crunch – Start in a hollow hold with arms and legs spread and as you sit up, bring elbows to knees.

Tabata #3

See 11:00 in the above video for a demonstration of the exercises.

Squat Jacks with Scoop – Weight is at center when feet are wide and then scoop it to the side like you’re paddling a canoe when feet hop narrow.
Lunge Stomps – (Optional) hold weight at shoulders as you push off your front leg. Hold it in back and not under your chin so you don’t accidentally hit yourself in the chin with it. Alternate legs each round.

Tabata #4

See 15:49 in the above video for a demonstration of the exercises.

Forearm Plank Jacks – In a plank, jack feet wide and narrow. To modify for your shoulders, do these in a high plank position instead.
Burpees – Option to do any version of burpees you’d like. I chose not to add the push up at the bottom.