Tag Archives: arm workout

Weekly Moves and Grooves XXI {Living Life Can Be a Workout}

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Thanks for making my heart explode with your love, support and prayers on Thursday’s post ♥ 

What is GOOD?

Hopefully a lot of things are good in your world right now. I’m on spring break right now, so I’m back home in New York currently! More on the hip happenings tomorrow, but let’s get into some…

weekly moves and grooves

It seriously amazes me how much college students (at least at Boston University) need to move in order to get through their days. Walking to the dining halls, to class, to the gym, here, there, and everywhere. I’m planning on putting up a post about ways to stay active in college, but just living life can be great exercise. We walk around with book bags all the darn day and I’m sure some of us cover at least 2-3 miles every day!

So besides the general walking and stair climbing, here’s how I moved and grooved this week:

Sunday

Rest

Monday

100 jumping jacks + gymnastics warmup + pistol burpee ladder + 12 minute interval workout

All in the dorm!

The pistol squat-burpee ladder used this rep scheme from Jen at Peanut Butter Runner. I just went down the ladder, not up!

squatburpeeladder-621x1024

{via}

And then I did Lori and Michelle’s 12 minute interval workout which further smoked my legs!

I had quite a sore butt and lower back (not the bad kind of sore lower back) the next day.

Tuesday

Rest

Wednesday

5 min. row warmup + circuit workouts

First was 5 rounds of:

Then 4 rounds of (using a 10# plate):

  • 10 weighted pushups
  • 20 weighted Russian twists each side
  • 20 weighted jump squats

Thursday

jog to the gym + foam rolling and stretching + leg workout

  • Squats! 4×8 (115#) and 2×5 (120#) // 10 squat jumps between each set
  • 5×6 lying hamstring curls (100#) // 20 jump lunges between each set
  • 1×20, 3×15 sumo deadlift high pulls (40#) // 20 side jump lunges between each set
  • 3×20 hamstring ball curls // 30 low jacks between each set

In case this looks cryptic to you, something like “4×8” means 4 sets of 8 repetitions.

Plus more foam rolling 🙂

Friday

gymnastics warmup + arm and core workout in the dorm // lots of walking!

Something quick and low impact was what I needed on Friday morning, so of course I did another one of Lori and Michelle’s amazing, kick-butt workouts in the dorm.

I also did lots of walking since I was traveling, going up stairs, walking to and from my brother’s apartment, etc. Never underestimate the workout that is LIFE.

Saturday

planks + 200 high knees + gymnastics warmup (I’m obsessed) + Dirty 30 Workout + handstand pushups

Back on the ranch at home for a workout! I warmed up in our cold basement before doing Jess’ Dirty 30 workout, which I finished in 13:23. I used bodyweight for all the exercises except the sumo squats, for which I held a 24# makeshift sandbag (a canvas bag filled with dumbbells).

Maybe I’ll go out and run this at some point this week, but you know me and running…

Hope you all have a sunny Sunday! Even if there’s no sun 🙂

So tell me:

What are some ways you move and groove in daily life activities? 

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Weekly Moves and Grooves XVI {Listen To Your Body}

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 Just popping in (very late) this evening to share…

weekly moves and grooves

Studying for finals swallowed me up this weekend. We are almost home free, fellas!

Sunday

20 min. bodyweight workout from Jess + leg strength

I loved this two-part bodyweight workout from Blonde Ponytail! I did it in my dorm at 7 pm because I wasn’t about that dark and cold mile trek to the gym on Sunday night.

20-mins-body-weight-workout

For the AMRAP, I did 9 or 10 rounds, I believe. I love how it moved quickly and incorporated simple yet effective functional movements. Like my favorite—burpees!

I also did three rounds of 10 pistol squats each leg + 20 Bulgarian split squat hops each leg. Those hops burnnnn.

Monday

5 min. row warmup + 400 Heavy Rep Workout from Hilary

heavy

{via}

This was fun and tough! I used a 20# dumbbell for the single arm high pulls, a 30# bar for the thrusters, and a 35# dumbbell for everything else (the gym here does not have kettlebells). Also, instead of jumping rope after each round, I did 10 pushup burpees. It was quick (under 30 min.) but effective! Just what a college student needs!

Tuesday

30 min. arc trainer + 8 min. ab tabata

I did steady state cardio and it felt like an eternity, but it was a nice way to loosen up after Monday’s workout.

For the ab tabata, I did 4 rounds of 20 sec. work, 10 sec. rest:

Wednesday

Rest

Thursday

5 min. stairmaster warmup + leg workout

This workout was all over the place because I was kind of tired and my back was bothering me, so it was all about listening to my body.

I started with 8 weighted pistol squats each leg + 30 side jump lunges, then 10 regular pistols each leg + 30 side jump lunges, and then I stopped with the pistols there because my lower back wasn’t happy about it.

3 rounds of each set:

  • 12-15 Bulgarian split squats each leg (25#) + 20 jump lunges
  • 20 plie squats (35#) + 8 pulses in plie + 10 pulse squat jumps (pulse five times in squat position before jumping up)
  • 8-10 hamstring curls (90#) + 20 surfer jumps

And then I started this burpee/arm ladder workout with goblet squats instead of swings, but I stopped short because my body was just done. Yes, I could have pushed through, but I wanted to be kind to myself and just stretch.

Friday

arm workout

I warmed up with some pushups and shoulder mobility exercises before jumping into a “wing it” workout.

  • 4 sets: 8 lat pull downs + 12 arnold presses
  • 10 pushup burpees (random)

3 sets of each:

I finished with an 8 minute ab tabata with reverse crunch leg lifts, mountain climbers, and side plank hip raises L/R.

Saturday

Rest/Walking

I will be posting a HECK of a lot more once finals are over because then I’ll be on winter break, during which I will have zero homework. Hallelujah!

 

Weekly Moves and Grooves XV {Cardio-Heavy}

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Hello, hello!

Gahh I wish I could have checked in with you guys more this week, but finals are hitting, which means any open time is dedicated to studying (or…….talking with friends). But I still have things to share with you, so those things will be up this week hopefully!

For now, the moves and grooves.

weekly moves and grooves

Sunday

Quick circuit workout 

4 rounds for time:

  • 10 pushup burpees
  • 15 jump lunges
  • 20 pushups
  • 30 mountain climbers
  • 40 air squats

Done in about 17 minutes in my room before the road trip back to Boston!

Monday

Bodyweight leg workout from Jess + 4 rounds of tabata

This leg workout from Jess will forever kill my quads.

For the tabatas, I did 4 rounds of 20 sec. work/10 sec. rest of each set of exercises:

  • Burpees + high knees
  • Box (bench) jumps + plank jacks
  • Mountain climbers + skaters
  • Pushups + bench toe taps

Processed with VSCOcam with f2 preset

I love doing workouts outdoors as the weather permits. It’s so much fun!

Tuesday

5 min. row warmup + 20 min. AMRAP workout + leg superset + ab tabata

For the 20 min. AMRAP (as many rounds as possible) [inspired by this workout from Tina]:

  • 30 thrusters (30#)
  • 30 situps
  • 30 goblet squats (25#)
  • 30 burpees

I did 2 rounds + 110 reps. My quads were still smoked from Monday’s workout!

Then I did 3 sets of 20 hamstring ball curls + 8 pistol squats each leg, and ended with this ab tabata from Julie!

Wednesday

Rest

Thursday

5 min. row warmup + “glutes and guns” workout from Jess

So. many. pushups.

The first part of the workout is 10 min. of EMOM (every minute on the minute): 5 goblet squats (I used a 50# DB) + 5 burpees. Those heavy goblet squats got my abs working!

The second part…oh the second part:

Row 100m + 10 pushups // Row 200m + 20 pushups // Row 300m + 30 pushups // Row 400m + 40 pushups // Row 500m + 50 pushups

I had to break up the pushups into 5 or 10 as the number increased. I even added in sets of jumping lunges and squat jumps just to give my arms a break. Phew!

Friday

Cardio + abs

10 min. of intervals on the AirDyne (1 min. hard pace, 1 min. recovery).

Followed by 5 min. abs➔ 1 minute each of:

  • Russian twists
  • Spiderman planks
  • Reverse crunches
  • Side plank hip raises (30 sec. each side)
  • Plank

Then 10 min. of intervals on the stair master (1 min. hard, 1 min. recovery) followed by the 5 min. of abs.

It was quick, but I was drippin’ in sweat through it all!

Saturday

Rest//Walking

It was a week filled with lots of cardio, which I don’t usually focus on, but I liked how there were strength elements intertwined into most of the workouts too. I’ve said this before, but I’m not the biggest fan of straight up cardio. It’s boring in my opinion. Adding strength exercises, burpees, and intervals are some of my favorite ways to spice it up!

Happy Sunday! I’ve got lots of studying to do in addition to Mass and a meeting later tonight!

So tell me:

Cardio or strength?

What are your favorite ways to make a cardio workout more interesting?

What are you doing today?

 

Weekly Moves and Grooves XIV {Tired and Humbled}

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Good morning and Happy Sunday!

I hope you’ve all had a great week, and I hope all my American pals had a wonderful Thanksgiving weekend! We’ve definitely been having a relaxing and joyful time catching up with family and friends, as well as eating leftovers. 🙂

This week seemed to be an ongoing battle between what my mind wanted and what my body wanted in terms of workouts. I think coming home and interrupting routine played a significant role in my greater fatigue this week, but I’m glad I got to move and groove even a little bit every day!

weekly moves and grooves

Sunday

5 mile run

Monday

5 min. row warmup + arm workout

3 supersets of each:

Tuesday

5 min. stairmaster + leg workout

I had to be quick and efficient with this leg workout because I still needed to pack and get ready to go home for Thanksgiving break!

Wednesday

Yoga video + Blogilates abs

I needed a streeeeetch. And Cassey’s ab workouts always kill.

Thursday (Thanksgiving!)

100s challenge + burpees

Basically, in between cooking throughout the day, I did 5 sets of 20 air squats, 20 pushups, 20 sit-ups, and 20 burpees, coming to a grand total of 100 of each exercise. My body was still sore despite yoga the day before, so I just honored that and kept my moves and grooves fun for the day!

DSC_0474

I also went on a nice 20 minute walk with Pop. I’ve quickly come to realize how much walking I don’t do when I’m at home since I don’t have to walk up and down stairs, to and from classes, and just everywhere like I do at college. I’m actually significantly less hungry at home, which just goes to show that walking often adds up and uses up quite a bit of energy!

Friday

5 sets of 10 burpees throughout the evening + other random exercises

I was still feeling wonky and tired on Friday, and I didn’t have too much time for a real workout since we were preparing dinner for some house guests. Thus, I did my go-to exercise (burpees) in different variations:

I made a short video demonstrating the jump lunge single leg burpees for you because I want you to love burpees too. 😀

Saturday

5 min. row warmup + “Dirty Diana” WOD + 30 min incline walk

Oooooooof yesterday was a rough day on the workout front. I felt crappier than a turkey on Thanksgiving day, and I think it mostly had to do with the fact that I was plain tired. My head was exhausted even though my muscles were fine. Anything I did felt like a huge tax on my body, and I just could not push myself. I completed four rounds of the Dirty Diana workout, and I have never moved so slowly through burpees in my life. I also did Russian kettlebell swings (to eye level instead of overhead).

Dirty-Diana-workout-_thumb

{via}

I was pretty frustrated because I can usually push through fatigue, but yesterday was terrible. I was also confused because I took three pretty easy workout days in a row before yesterday.

Nevertheless, I decided to honor my body since it’s probably thrown off by the change in schedule/environment/food. After attempting to do ab workout on the TRX and realizing that my body was not havin’ that, I just hit the treadmill to walk. I was falling asleep on the 15-minute drive back home (dad took me as a guest to his gym and he was driving!), so I guess that’s proof that I just needed sleep.

Despite the frustration, I had to remind myself to be thankful for a body that can move and get me through the day!

So tell me:

Do you experience times when your mind/brain is exhausted, even though your body is doing alright? Vice versa?

Do you have a favorite burpee variation?  

Weekly Moves and Grooves XII

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Oh, hello.

I totally disappeared last week after I posted on Tuesday. That was completely unintended, but life threw some curve balls as it always does, so I did not get a chance to check in again. Sad face.

Luckily, I have a hefty life update post coming for ya tomorrow, so brace yourselves!

For today, I have this week’s workouts! It was all about quick, efficient workouts this week due to the craziness and shortage of time.

weekly moves and grooves

Sunday

5 min. stair master warmup + leg workout

  • 3×10 squats @ 115# + 20 jump squats after each set
  • 2×10 squats @ 95# + 20 jump squats after each set

3 sets of each:

  • 10-12 hamstring curls (80#) + 30 side jump lunges
  • 15 curtsy lunges (40#) + 16 jump lunges
  • 20 sumo squats

My quads were dying for the next two days. I had never squatted more than 100# before, so this was definitely something spicy, especially with those jump squats in between.

Monday

5 minute jump rope warmup + 18 min. plank workout with double unders 

I took this workout outside by the river since the weather was lovely on Monday. I did Lori and Michelle’s 18 minute plank workout with 50 double unders between each set of exercises. Since my quads were crying from the depths of my muscle tissue, I took it slow and just enjoyed the sunset.

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Tuesday

Rest/Walking

Because my legs were even more sore this day and because a bunch of special people came to visit Boston and it was fan-freaking-tastic, so I needed to soak up every minute with them! Details tomorrow 🙂

Wednesday

Lori and Michelle’s 5 x 50 workout a la dorm

Wednesdays are my long days in terms of classes, so I did this quick but incredibly sweaty workout in the dorm in between classes. (Sorry if I smelled like butt, classmates.)

I ♥ burpees.

Thursday

3.5 mile run + yoga

It took some major morning pep talk to get myself to run in the morning, but I was happy I went (is that what all runners are supposed to say?). Slow and easy at a 9:09 pace.

Friday

Lori and Michelle’s bodyweight arm workout a la dorm (subbed burpees with proper T pushups for the burpee rows)

I’m obsessed with Lori and Michelle’s workouts. They’re quick, intense, and often do not require equipment. Perfect!

Also, do not let the bodyweight aspect of this workout fool you. The power of pushups is real.

Saturday

5 min. row warmup + functional training workout from Julie

This workout is super fun because it moves quickly from one exercise to the next, but it’s also unexpectedly challenging. You think, 10 reps of 7 exercises for 10 rounds? Easy.

But no. At least for me. These kinds of circuit workouts are my faaaavorites though!

Alrighty then, I’m off to tackle the day! Lots of work to do including class registration for next semester (so much stress, holy cow), choir practice, Mass, studying, and blogging!

So tell me:

When was the last time a workout made you insanely sore?

What was your favorite workout this week?