Tag Archives: Workout

Your Space, Your Workout

12 Mar

I am absolutely loving the home workout movement!

When I’m not traveling, I always make time to go to the gym or hit a class – it is my ‘me’ time and my way of cooling down after a stressful day.But when I am on the road, which is at least 4 of my workouts every two weeks, I’ve found that going to the gym is not always an option. Most hotels nowadays have some sort of small gym but it always seems like all the machines are taken or they just have a bike and elliptical (old school elliptical might I add). Even if there is a gym, my time is so limited and I never have time to get in a full hour. Don’t get me wrong, the first thing I make sure my hotel has is a gym but these workouts are a life saver!

I was first introduced to the idea of home workouts about two years ago when I found the most amazing site – BodyRock.tv (note – this site has changed dramatically, now called the Daily Hiit, and I no longer use it). BodyRock introduced me to exercises that can be done at home (with hardly any equipment) and complete workouts in less than 15 minutes. Most of the workouts are built upon the foundation of interval training – bursts of high intensity that noticeably burn fat and reshape the body. I’ve taken the basics of these workouts and transformed them into my own – workouts that I can do in my living room, in a hotel room, outside in a part or if I want, in the gym. The best part of these workouts is that you can make them as intense as you want – repeat the set another time (or two, or five), add dumbbells, do 10 minutes of abs after, follow the workout with cardio.

Here’s one of my workouts (you can tailor it however you want) …

Home Workout 101

Time – 40 minutes

What you need:

  • Jump rope
  • 10 lb. dumbbells

WARM-UP: 10 minutes

  • Jump Rope

THE WORKOUT

45 sec. on + 15 sec. rest

Repeat 3x

1. Squats w/ 10 lb. dumbbell

2. Push-ups

3. Alternating, Jump Lunges

4. Chair Tricep Dip

5. 10 Mountain Climbers + 10 Alternating, Knee to Elbow in Plank Position

6. Burpees (Jump Squat to Plank + Push-up, repeat)

7. Alternating, Side Lunges w/ dumbbells

8. Push-up Row w/ dumbbell (25 sec. each arm)

9. Bicycle Twist (abs)

10. Straight-leg Dead-lift + Row

COOL DOWN: 5 minutes

  • Stretch

For more great workout ideas and/or exercises, check out BodyRock’s old site.

Go to ALL WORKOUTS – OLD WORKOUTS (BODYROCK) and search through their archives (again, I am not a fan of the new site or content).

Get it!

– NNN

Advertisements

Spartacus Workout

11 Mar

Spartacus Workout

Time – 45 minutes

What you need:

  • Cardio Machine
  • Tabata Clock / Interval Timer
  • Dumbbells

WARM-UP: 10 minutes

  • Jump on your favorite cardio machine to get your body warmed up.

THE WORKOUT

Set your interval timer to 50 sec. on + 10 sec. rest.

Repeat 3x.

1. Dumbbell Squat to Alternating Shoulder Press & Twist

2. Mountain Climber + Pushup

3. Alternating, Dumbbell Side Lunges + Bicep Curl

4. Plank

5. Alternating, Dumbbell Forward Lunges

6. Alternating, Dumbbell Clean (Single-arm)

7. Pushup Row (each arm) + Dumbbell Squat Jump

8. Squat + Alternating Reverse Lunge

9. Weighted Russian Twist

10. Straight-leg Dead-lift + Row

COOL DOWN: 5 minutes

  • Get on your warmup machine and set on low-intensity.

This workout is rumored to be the same workout that the Spartacus actors were given by their trainers – hello six-packs! It is an interval workout – shall I say anything else?

This workout is perfect to do with your partner, or a friend, because you can tailor the weight to fit you. Brandon and I love to do this workout together – I use 15 lb. dumbbells and he uses 25 lb. dumbbells – and we each get a great workout in.

Get it!

– NNN

25 Minute Cardio Blast

27 Feb

QUICK CARDIO BLAST

     Time – 25 minutes

     What you need – A Treadmill

 

THE WORKOUT

  • Warm-up: 4 minutes
    • Alternate (1 min. each) Squats & Push-ups
  • Cardio Blast:
    • Start the first 2 minutes at Intensity Level 5
    • Minutes 3 & 4 : increase to Intensity Level 6
    • Minutes 5 – 9 : Work your way up, from Intensity Level 5 to Intensity Level 9
    • Repeat for minutes 10 – 14
    • Minutes 15 – 19 : Work your way down, from Intensity Level 9 to Intensity Level 5
    • Minute 20 : Cool down, walking for 1 minute

     

I love this quick workout when I don’t have a lot of time at the gym and it’s a cardio day  –  it’s a fast paced 25 minutes that will get your heart rate up and your sweat glands glowing.

Get it!

– NNN