Category Archives: Workouts

Fight for 5: A Full Body Workout

I haven’t discussed much about workouts lately, but I have been getting them in. I have been going to Crossfit 5 days a week and am finally feeling more confident and not as lost around the box. This weekend also starts my journey to half-marathon number 3 in April.

This weeks workouts have been especially great, I even did my very first RX workout today! That never happens, I always have to scale back from what’s on the board! I attribute a week of good workouts to the fact that I have really been paying close attention to my nutrition. I had a couple of weeks there where I left every workout feeling really defeated. I knew that my diet definitely had something to do with it, so I recommitted to eat clean/Paleo, to make sure I am eating enough, and that I am getting enough dense carb sources to fuel my workouts. When you fuel your body right, it’s amazing what you can do with it!

Enough about my food journey though, what I really want to do is share a Crossfit style full body workout with you that you can get done at home in 30 minutes. This workout was inspired by a workout I did on Wednesday, which was fast, hard, and fun.

full body workoutAll you need for this workout is a timer, I use the Interval Timer app on my phone, you can preset your interval times so it beeps every time your minute is up. You will also need something to jump up on, a bench, a sturdy chair, a step, if you are uncomfortable doing box jumps, sub step-ups.

This full body workout is meant to be done super fast, and your goal is to fight your little heart out, and push yourself to get in as many reps of each exercise as you can.

Don’t have 30 minutes? Then cut back on the number of rounds. One round will take you 6 minutes, and that’s with rest. If all you have is 6 minutes for fitness, then utilize that 6 minutes wisely, dig deep, and get sweaty!!

Try the workout, tell me how many rounds and reps you got in!

At the Core of it all

This morning I had a great treadmill sess at the gym, well let’s not say GREAT, it was ok. Treadmill running for my is 99% mental. 3 miles never felt so long!

My 3 miles seemed so long that I was unable to get my planned strength routine in today…or was it because I was at the gym 15 minutes later than I wanted to be…damn snooze button!

I was able though to get in a quick ab workout after some good stretching and much-needed foam rolling. Which got me thinking about the importance of core strength, no I’m not talking about getting a ripped 6-pack, I am talking about why it’s important to strengthen all the muscles of your core: abdominals, hamstrings, glutes, hips, lower back and oblique muscles.

Core strength improves your balance and stability, makes everyday activities such as bending, lifting, rotating, etc easier. Strong core muscles improve your posture, and relieve low back pain, and can help prevent injuries from everyday activities, and exercise. As a runner, a strong core comes in handy at the end of a race when I am fatigued and my form begins to falter, a stronger core equals a longer, stronger running form allowing me to perform. Plus, who doesn’t want 6-pack abs 😉 not that I have those, but I’m working on it!

Here’s a quick core routine that I added to the end of my run this morning, inspired by a routine I remember from my Karna Camp days. Do the circuit 2-3 times, or do a circuit between each mile of your run. You can even add this to the end of your strength workout, or in between supersets. Change up the exercises as needed, there’s a whole lot of core strengthening move you can do (see this or this). The world is your happy, fit oyster…

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What’s your favorite core exercise? I’m a big fan of a good mat pilates class for core strengthening!

 
Disclaimer: Please consult your physician before beginning any new exercise or diet routine.