Finding the time to sneak in runs or workouts this time of year becomes challenging. Balance is key and we can all find some time to stay active. Last week, I shared a workout Coach and I did for his birthday.
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| cross back lunge with knee tuck |
There was a favorable response, so I thought I would share another example of a workout you can do at the gym or at home.
Again, I set my Gymboss timer to tabata intervals [20 sec on/10 sec off for 8 sets], but you can also use a free iphone app for a tabata timer that will counts sets.
1. Cross back lunge with medicine ball and knee tuck
2. Burpee to box jump (can use step platform)
I guarantee it will get your heart rate going. Very plyometric.
3. Plank to T’s
Working on upper body strength and core. Add a push-up in between for more strength work.
4. Reverse lunge with bicep curl
Another full body exercise. The more muscles that are working the stronger we are becoming (and the more calories we are burning)!
You’ll see from the brief video that the dumbbell I used (17.5 lbs) was too light. In order to force your lower body to work, select a heavy enough weight that won’t negatively impact form. I should’ve used 20 – 25 lbs.
6. Russian twists with medicine ball
You can use a dumbbell, medicine ball, or no weights for abdominal focused exercise. Keep your heels off the ground to engage your abs further.
24 minutes of exercise complete. The videos are pretty small here, so you can visit my YouTube for a bigger version.
* When I teach my class, I vary the intervals so we are not always following the tabata format. Some days, I change it to 30 seconds of work with a 10 second recovery and alternate exercises for 12 sets. Or, I may add in a set of burpees or jump roping in between exercises. There is no set protocol. Just work hard!
So tell me your tricks for sneaking in “me time”, during this hectic time of year. Do you keep your routine throughout the holidays?
We’re pretty lucky in that both my and Mike’s families are within 5 miles of us. So I can pretty much stick to my regular workout routine (though that means getting up early on holidays to workout).
I LOVE your videos of all the workouts! More please
I want to be ripped like BP and the vid’s def help.
I did a 20-minute shred video this morning and will try to sneak a run in this afternoon. Gotta take it when I can get it!
love the look of the lawnmower! i’m definitely going to start incorporating that move.
Love the lawnmower!! Keep the videos coming…
You have a Youtube channel?? Blondy is hitting the big time.. hehe
Great post!!
Videos are awesome and definitely helpful. I’m definitely going to start using them on days that I’m pressed for time!
Great post and I love the video attachments! Erica
can i just say you are bad ass with an extra S! Love all your new workouts Jess.
I need to use these! I’m terrible at strength training- which you know if I read my blog. Goo. I need to buck up and get it done. Thanks for posting this.
Great workout! I’m studying to get my NASM cert so I’m always on the lookout for some new moves
Great workouts, Jess! I am always looking for a way to mix up my ST.
Looks like a great workout! I still keep my routine going. I get up at 4:30 am and there’s really nothing going on at that hour whether it’s May or December.
You’re strong girlie! I hit the treadmill during lunchtime, the kids are at school, then I’ll just eat my lunch at my desk. Or I’ll do floor exercises while watching Real Housewives of BH!!
Awesome tips! I am loving all the info you have been providing on your blog lately!
Look I can finally take one of your classes on You Tube! I know you did that just for me! Lol! This looks killer! I’ll have to head over to try it out! I try to keep the same schedule during this crazy week between my daughter’s birthday and Christmas but I also allow myself time to rest. I didn’t one year and spent my Christmas break in bed!
I’ve started to do quick workouts myself. 8 minute abs & 12 minute sections from other videos wherever I can fit it in!
Wooweee. These workouts look great! Thanks for posting!
I love when people post videos because descriptions and pictures only go so far! I can’t wait until I can workout again and give those moves a try
These videos are SO helpful! I’ve been wanting to incorporate strength training but wasn’t sure what to do or how to do it! Thanks!
Love it!!! I need to work on some of these exercises!!
Jess you are my hero! Come to Colorado and give me some personal training
My fat butt needs to get kicked!!
Love this workout! Quick and efficient, but sooo challenging too!