Weekly Moves and Grooves XIII {It’s Okay to Have a Light Week of Workouts}

The fact that this is week 13 of sharing my workouts with you all from my time here at Boston University is mind-blowing. Also mind-blowing? Two days until I go home for Thanksgiving. *twerk twerk twerk* 

Just kidding, I can no longer twerk without my grandma booty.

So this week has, as usual, been busy and fun and full of surprises. However, this week I especially found myself having only enough time to do mostly dorm workouts, which meant a lot of them had to be kept short and sweet, using only bodyweight. In the past, I would have beaten myself up over this because I wasn’t burning as much calories as I “could” be if I had more time to go to the gym and use weights. Either that or I thought my workout wasn’t “hard enough.”

Ugh, this former mindset of mine frustrates me now because:

a) You can still get in a killer workout with just bodyweight. (Quality over quantity.)

b) Working out is no longer about how many calories I burned. It’s about health and just moving because that’s what I love to do (see blog name).

Thus, although my former thoughts of “exercise guilt” (which Taylor so wonderfully blogged about here) creeped up on me this week, I’ve thankfully been able to put things in perspective and to enjoy the extra rest. I actually realized that my body wants more sleep as soon as I slow down my workouts for a few days, which probably means the rest was just what I needed!

weekly moves and grooves

Sunday

Random stuff in my dorm room 

I don’t even remember what I did. Definitely some burpees, an ab tabtata, one round of this workout, and possibly some handstand attempts in there.

Monday

5 min. stair master + leg workout

  • Pistol squat and burpee ladder (inspired by Jen’s squat burpee ladder):
    • 10 pistol squats each leg + 10 burpees // 9 pistols + 9 burpees //…1 pistol + 1 burpee

3 rounds of each:

Tuesday

100 burpee workout

I was totally feelin’ the burpee urge on Tuesday so I came up with a workout that included 10 burpee variations to keep things interesting. This is why I love burpees! It took a little over 14 minutes to complete, but I was wiped afterwards.

  • 10 burpees to T pushup
  • 10 burpees to tuck jump
  • 10 plank jack burpees
  • 10 broad jump burpees (I just turned around each time instead of going forward after each jump)
  • 10 alternating side burpees
  • 10 single leg burpees (5 each leg)
  • 10 180 degree burpees (180 degree turn on the jump up)
  • 10 dive bomber burpees
  • 10 jump lunge burpees (do three jump lunges into a single leg burpee, then repeat on the other side)
  • 10 crossfit style burpees

A few of the burpee variation demos can be found here!

Wednesday

Bodyweight circuit

3 rounds

  • 10 single leg burpees (5 each leg)
  • 20 supermans
  • 10 chair mountain climber complexes (5 decline mountain climbers on a chair + step off to one side + pushup + step back onto chair and repeat to the other side!)
  • 20 tricep dips
  • 10 prisoner get ups
  • 20 squat jumps

I took my time going through this because it was late in the evening and I was anticipating my roommate coming into the room at any minute, so I was on guard to roll up my mat so I wouldn’t be in her way (or so I wouldn’t be mid-chair-mountain-climber when she walked in).

Thursday

bodyweight pyramid workout in the morning + 5 min. row warmup + 1000 rep workout + yoga

The bodyweight pyramid done in my dorm to get the blood flowing in the morning (my roommate had already left):

  • 100 jumping jacks
  • 90 high knees
  • 80 mountain climbers
  • 70 side plank hip lifts (35 each side)
  • 60 second plank
  • 50 alternating lunges
  • 40 single leg hip bridges (20 each leg)
  • 30 jump squats
  • 20 pushups
  • 10 burpees

I did Julie’s 1000 rep workout when I went to the gym later, and it was awesome. I hadn’t done it in such a long time, but it’s one of my favorites because you get to go through so many different exercises one after the other. The anti-boredom workout essentially!

Friday

Lee’s bodyweight strength and cardio circuit 

bodyweight-circuit-workout-tabata-cardio-GOOD

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I love this workout!! The exercises are so fun, and I really like the tabata after each round.

Saturday

Rest/Walking

Lots of walking to/from/at work!

I am thankful for the able and healthy body God gave me, but there’s no good in making a god out of it. There is more to life than a “crushed” workout. 🙂

Happy Sunday, folks!

So tell me:

Are you familiar with exercise guilt?

Do you like bodyweight workouts?

Weekly Moves and Grooves X {Bodyweight Pyramid Workout}

Hello!

Before anything else, I must announce the second winner of the Arctic Zero voucher giveaway! I completely forgot that there should be two winners, not just one. My apologies. 😐 The second random winner is… David!

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Congrats, David! Shoot me an email at dailymovesandgrooves [at] gmail [dot] com !

Now onto this week’s workouts! There’s a new bodyweight workout in there that I want to share with you all!

weekly moves and grooves

Sunday

5 min. row warmup + Julianna’s lower body and ab workout

I wanted to switch up my lower body workout this week so that I wasn’t just doing the usual pistol squats and hamstring curls. Julianna’s workout came to the rescue! Those plank jack burpees are secret quad killers, let me tell ya.

Monday

7 min. jump rope warmup + bodyweight pyramid workout + 1 min. high plank + 1 min. low plank

Hooray for outdoor workouts! It was a gorgeous day on Monday, so I took advantage by working out outside by the river at the “jungle gym” area.

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I came up with a pyramid workout before heading out, and it was a fun and challenging one!

bodyweight pyramid workout

I went down, up, and back down the pyramid (not repeating the 50 lunges at the turn around). It took about 25 minutes to complete!

Tuesday

20 min. elliptical + 10 min. treadmill + stretching/mobility

On the elliptical (level 10 incline the whole time):

  • 5 min. level 10 resistance
  • 5 min. level 12 resistance
  • 2.5 min. level 13
  • 2.5 min. level 14
  • 5 min. level 12

On the treadmill: starting at speed 6.5, increased one notch every minute throughout the ten minutes and finished with a sprint.

I was debating with myself for the whole 20 minutes on the elliptical whether I should throw running into my workout or no, but I obviously bit the bullet and just did it. I’m planning on putting together a post about my thoughts on running. It’s a complicated relationship.

My body was crying for a stretch, so that’s exactly what I wanted to focus on this day. Holy smokes, I need to stretch more! Yoga once a week is not gonna cut it. I need to embrace my inner physical-therapist-to-be.

Wednesday

5 min. row + shoulder mobility + 100 burpee workout from Lori and Michelle

My shoulders were also wicked tight, so I did some stretching and drills with a light bar. It felt glooooorious. And then I tightened up my shoulders all over again with the burpee workout. At least they were limber during the workout! I finished the 100 burpees in 10:40. I love that there are four variations of burpees to keep things interesting!

Thursday

Yoga {rest}

Friday

5 min. row + 5 rounds of Jess’ 1000 rep workout + a heck of a lot of dancing at the Halloween party

That 1000 rep workout is no freakin’ joke. If you’re pretty wiped after two rounds, that’s when you know. Jess is iron woman,  and even she says that this is a super tough one. I used a 35# DB instead of a kettlebell and a 20# DB for the single-arm thrusters.

Then came the evening when I danced my huge grandma booty off at the Catholic center Halloween party. It was insanely fun!

Saturday

Quick ab workout + random sports inside {active rest}

I joined some of my friends for some indoor soccer and basketball…using the soccer ball. So fun!

I hope you all have a wonderful Sunday!

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More movin’ and groovin’ workouts from yours truly!

Quads on Fire Workout

’13 Ab Workout

10-15-20 Workout 

Strength and Cardio Workout

TRX Arm and Core Workout

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So tell me:

What do you like to do as active rest?

Do you work on flexibility/mobility often?