Tag: Workout

Rainy Day Workout

Rain rain go away I wanted to run today…
Well it doesn’t look like Mother Nature is going to cooperate this evening so its on to plan B for me which is a 30min (ish) workout using only a mat, medicine ball, and a chair. It is a circuit style workout that is only 6 rounds. Give it a try if you too are stuck inside on this rainy day! 
I’m off to get sweaty! Let me know if you decide to give it a try!! 
Happy Friday Y’all!!

30min at Home Workout

Happy Monday! Lets get sweaty!! Here is a 30min workout that you can complete indoors or out that requires virtually no equipment. 

Warm-up: 5min 
  • For 5min, walk/jog to get your blood flowing and heart rate slightly elevated. By the end of this you should be sweating. Be sure to gather your equipment during this time, a towel or mat and a chair or ledge. 
Main-set: 25min
Complete the following sequence of exercises continuously, rest 1min after completing all 5 exercises. Complete exercises 5x. 
  • 1min bodyweight squats
  • 1min push-ups
  • 1min plank
  • 1min lunges
  • 1min modified triceps dip
Cool Down: 5min
  • 2-3min of walking to allow your heart rate to drop slowly back to normal
  • Stretching. Hold each stretch for 10-15sec. Some muscles to focus on are: hamstrings, quads, calves, glutes, hips, shoulders, triceps, back, and abs.

Hopefully this helped get your week off to a great start! Have a great rest of your day! 
Also, be sure to check out Health On The Go if you are looking to get started with a fitness plan of your own! All plans are catered 100% to you, sent directly to your email, and are at an affordable price!  


Morning Boot Camp

Yay for getting up before the sun again! That 5am alarm is brutal but getting to teach boot camp makes it all worth it. Today we mixed it up and had 5 rounds of different circuits. The point of this workout is to have as high of intensity as possible taking short breaks when needed. This format worked great for a group fitness class because it could be done at any fitness level since the participant could choose how fast/slow they wanted to complete the exercise and breaks can be taken when necessary (when I say breaks I mean stand for 5-10sec, catch you breath and start again). Here is what todays workout looked like….

This workout can easily be completed in about 55-60min when you include a warm up and cool down. The workout itself, taking 1min rest between rounds takes 45min. I have included a few links below on some of the exercises that may be unfamiliar. 
Push-up with row 
Lateral Shuffle with torso twist
Skaters
Bird Dog
Grasshopper
Spiderman
Happy Working Out!! 🙂 

Boot Camp

Rise and Shine Its Boot Camp Time!!

Every Tuesday and Thursday morning I teach a strength and conditioning class at the gym on NC States campus. Getting up at 5am is kind of a drag but when I get there, my participants always make it worth it. Today they had great energy as I took them through 4 10min workouts. A 10min workout is 4min cardio, 3min strength, 2min core, 1min rest. Here is what today’s workout looked like:

It was a tough, sweaty class but the participants did great! I hope they can bring the same kind of energy to Thursday’s class 🙂