4 Exercises for Anywhere!

On vacation I made way to the backyard for my post run workouts; plyometrics, strength training, Pilates, and stretching.  On this particular day Ryan decided to join me while I went through a few rounds of Tabata to get in some tough no equipment bodyweight exercises in a short amount of time, so with him out there I got him to snap some photos so I could share the workout with all of you!  I did three rounds of Tabata using groups of the following exercises, all of which were done on an elevated platform...a deck rail, a step, or bench will do the trick just fine.

Round 1
Exercise 1: Tricep Dips
10 Second Rest
Exercise 2: Tricep Push-ups
continue to repeat for the 4 minute duration
 

Round 2: 
Exercise 1: Right Side Plank hold with alternating bringing your knee in and forward hip flexion.
10 Second Rest: Center Plank
Exercis 2: Left Side Plank hold with alternating bringing your knee in and forward hip flexion.
10 Second Rest: Center
continue to repeat for the 4 minute duration

Round 3: 
Exercise 1: Right Side Step-ups with Posterior Leg Hip Extension. Using your glutes and hamstrings, make sure to keep your core engaged to keep the movement from occurring in your lumbar spine. Focus on a slow and controlled lowering movement to work your knee stabilizing muscles.
10 Second Rest: Stationary Squats (not pictured)
Exercise 2: Left Side Step-ups with Posterior Leg Hip Extension
continue to repeat for the 4 minute duration

Remember if any of these exercises are not right for you at this time choose an alternative exercise that works the same muscle groups.

How do you take your workouts outside?

Have a wonderful weekend!

20 Minute No Equipment Needed Killer Cardio Session!

Happy Wednesday! Summer travel is just starting to pick up for me and my clients but that's no excuse to miss your workout.  In a few weeks we head to a family vacation where I plan on not only working out but leading a few family sweat sessions with probably no equipment, No FRET! My bootcamp class killed this cardio workout today and left drenched, ENJOY!

How are you staying fit while traveling this summer?

Fitting in Fitness.

All of us have the best intentions to get our workouts in as planned and sometimes it just doesn't work out that way, even for me.  I was meeting with a client of mine last week to discuss fitness, food, and healthy living. She is a new mom and she is struggling to fit it all in like she used to. Those hour long workouts daily aren't so easy any more. The Physical Activity Guidelines for Americans states that adults need at LEAST 2 hours and 30 minutes of moderate-intensity aerobic activity every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups or 1 hour and 15 minutes of vigorous-intensity aerobic activity every week and muscle-strengthening activities on 2 or more days a week.  2 hours and 30 minutes might sound like lot in a week but that's like watching a movie. When you break that down it really is not too demanding, but with that in mind some days we lose out on our planned time and 10 minutes at a time is just fine! At least 10 minutes of moderate to vigorous activity at a time will give you some of the same benefits. So, with that said when you miss your workout, squeezing in just 10 minutes can make it count (and maybe you could do 10 minutes at 3 different times throughout your day…)

Not sure what to do if you only have 10 minutes and maybe those 10 minutes are at home or in the office? Pick 5-10 body weight exercises, no equipment needed and you can do them 2x for 30 seconds each or just 1 minute of 10 exercises and that's it! I think we can all make time for that. 

It might not seem like a lot but it's a whole heck of a lot better than doing nothing.

Guest Post: Bess Be Fit

Hi everyone!  My name is Bess and I am the blogger over at bessbefit.com.  I am also a Certified Personal Trainer and exercise enthusiast.  Jacquelyn kindly asked me to come up with a workout for y’all while she’s away and I was happy to do so.

I am a big fan of workouts you can do anywhere that require no equipment.  The workout below has some of my favorite moves in it, and it will definitely get your heart rate up and give you a great sweat sesh!  Remember to drink that water and stay hydrated!

Give it a go and let us know what you think!

A big thanks to Bess for sharing her great workout with everyone today!  I can speak from first hand experience it is tough and I will be doing it again.  If you like no equipment workouts like this here are some more to try out...

Quick Cardio Burst (no equipment needed)

Core and Cardio

No equipment 10, 20, or 30 minute Workout

10 Minute Cardio