Stair and Band Workout at Home

Workin' Out

Sometimes a little fresh air makes all the difference when you’re pregnant, already have two littles running you 24-7 and just NEED a workout for your sanity.

First trimesters suck. During this time, I feel sleepy, emotional and at times light-headed. Everyone keeps saying with the 3rd baby I should show super early…and though I feel my body making changes, and we got to see little baby and it’s heartbeat this week, I don’t feel pregnant yet. Just feel blah.

The fresh air this morning helped wake me up and I was happy to be able to get in my workout before my afternoon exhaustion hit.

I’ve been wanting to use our stairs for a workout for a while now, but our contractors are usually busy in the area, so being as it’s Sunday, I had the stairs to myself!

With the resistance band, I did 5 sets each side of lateral step ups with lateral leg lifts. After that I did 5 sets forward step ups with glute kickbacks. I finished the lower body portion with wide banded squat jumps.

After that I did incline push-ups x 15, spidermans x 20, dips x max, and incline kb row x 10 each. 4 sets.

Ended up being a successful workout, and I felt great afterwards…but I was starving! 🙂

 

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Deck of Cards Workout

Workin' Out

Today, again, started out as a busy day, and I know there’s no slowing down until bedtime. When Javin is home, it’s high on my priorities to get a workout in, even if it’s a quick one. So today, I grabbed a deck of cards, and got in a 24 minute quickie.

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There are a couple variations to the deck of cards workout, but today I stuck to the simple one. Not only is a workout like this super easy, but it’s versatile, and you can take it anywhere, depending on the exercises you chose to do. I have used this game in bootcamps, and it’s been a hit each time.

Here’s how it works:

Step 1: Shuffle your deck of cards. No jokers.
Step 2: Decide your exercises for each suit.
Step 3: Gather your equipment, if you need any.
Step 4: Flip a card, and do the planned exercise in the amount shown on the number of the card. ACES ARE 11 REPS, ALL FACE CARDS ARE 10 REPS
Step 5: Repeat until all the cards are done, or until you’ve maxed out on your allotted time limit.

The exercises I chose were:

Clubs: Alternating curtsy lunges off step
Diamonds: DB high pull into press
Hearts: Plank with DB rows
Spades: Pop squats

Example: The first card I flipped was the 7 of spades, so I did 7 reps of the pop squats.

I almost ALWAYS chose burpees for one of the exercises during this workout, however, the one pregnancy symptom I’ve been experiencing is light-headedness. So because of that, the only jumpy exercise I added in was the pop squats. I usually keep every exercise multi-joint, OR, I split 2 for upper and 2 for lower so that the workout is still total-body. In this case, I had 2 exercises that were lower body focused, and 2 that were upper body focused.

I knew I wanted to get through the whole deck, so I timed myself. It took me just about 24 minutes to finish all 52 cards. The tough part was, my shuffle wasn’t very good apparently because I drew diamond after diamond and my shoulders began to fatigue early on.

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Pop Squats

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Curtsy Lunges

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High Pull into Press

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Plank Rows

If you have no equipment, this workout is still effective if you do, say, burpees, squats, sit-ups, and push-ups. Or, get creative. Again, all you need really, is a deck of cards. 

After going through the whole deck, you will have done a total of 65 reps each exercise.

You could spice it up a bit, and throw those jokers into the pile. Each joker could be something intense like 50 burpees, or 100 jumping jacks, or another exercise that you aren’t already incorporating.

Plank Workout

Workin' Out

Planks are wonderful.

They are for the most part low impact. They offer total body possibilities. They allow you to take exercise anywhere and everywhere without equipment. They help build strength, but also posture and balance.

I decided to play around with your average plank and came up with a fun planking workout that was somewhat new to me, and also challenging enough that I was sore the next day from the exercises. These planks however, used added equipment. I did use a step/box and a set of dumbbells.

1. Decline plank with alternate kick through— The goal with these were to keep a tight form, and push my “kick” as close to my opposite elbow I could get without twisting my hips to the point where my core was no longer strong and activated.

2. Plank with front raise— Holding the plank position while lifting a dumbbell forward until arm was straight and parallel to the floor. Then alternate sides.

3. Plank twists— The one exercise in this workout I’ve done many times. From the forearms, twist just enough as you dip your hips. You should feel these in your obliques.

4. Reverse plank with leg lifts— Reverse planks are challenging without adding any extra movements to them. The position of hands are my biggest struggle with these, as after a while, my wrists get tired and achy. From the full reverse plank, lift legs and alternate sides. I noticed that with each leg lift, I had to focus on keeping my glutes and core tight or my hips wanted to fall and break form.

5. Plank with open and push— similar to the front raise, but opening up your body just enough to push overhead rather than up and forward. Again, keep form tight and don’t allow wobbly twists.

All these exercises were done in controlled movements. Never try to go so fast that you sacrifice form in order to finish the reps faster. Each exercise ranged between 12-20 reps. Do 3-5 rounds.

Deadlifts and Upper Body

Workin' Out

So. Happy.

I’ve been anticipating getting a chance to use my weights now that we brought them back from storage. Deadlifts. That’s all I’ve wanted to do.

So yesterday, I set up a pyramid style workout for Javin and I to do together. My mother in law had the babes for the afternoon and it gave us a perfect opportunity to workout together. Taking turns on the bar meant we got rest between reps and it all worked out great! We added weight at the same rate, until he actually upped me by a little, all thanks to my grip giving out.

Guess I need to work on that.

For me, pyramid workouts are fun. It allows you to get in high volume, but still challenge yourself as far as strength goes.

Here’s what we did:

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45lbs x 35 reps

65lbs x 30 reps

95lbs x 20 reps

115lbs x 20 reps

135lbs x 15 reps

155lbs x 6 reps (this is where my grip game out.)

135lbs x 13 reps

115lbs x 20 reps

95lbs x 20 reps

That’s a total of 179 deadlifts.

Obviously, the weight isn’t what I was once doing, but for not having weights to use in monnnthssss, I am happy with that outcome. And I’m a little sore today, so the stack did it’s job. What bothers me the most is that my legs, buns, and back didn’t fatigue. I could have added more weight if it wasn’t for my grip.

After these we did upper body. Which sucked, because I had to shake out my hands after every exercise. My forearms are sore and tired today.

Neutral db press x 12-15

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1 arm bo row x 12-15

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Kb curl x 12-15 each

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Plate high pull x 12-15

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3 sets

All in all, I feel the upper body workout today more than the deadlifts. That’s alright, my booty and legs will be getting in a lot of hikes this next week when we take our little family road trip.

At the end of the day, I am thankful my husband and I can enjoy these workouts together.

 

 

Quick, no Equipment Workout

Workin' Out

Lately I’ve been so short on time, that I’ve planned my workouts to be high rep and fast paced.

Yesterday’s was a total body, countdown routine that took me a total of 33 minutes.

This workout is great for any where, as it doesn’t require any equipment.

100 sumo squats
10 burpees
90 spidermans
10 burpees
80 bridges
10 burpees
70 in&out abs
10 burpees
60 curtsy lunges
10 burpees
50 supermans
10 burpees
40 dips
10 burpees
30 shoulder push ups
10 burpees
20 sit ups
10 burpees
10 plank punches
10 burpees

**during the bridges, squeeze your butt cheeks for a second or two before lowering and beginning next rep. This will increase the burn in the glutes.

**alternate legs during curtsy lunges

**sit ups not pictured

**during the plank punches, punch ten times with each arm, alternating sides.

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Sumo squats

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Spidermans

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Bridges

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In&out abs

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Curtsy lunges

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In&out abs

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Dips

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Supermans

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Shoulder push ups

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Plank push ups

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Shoulder push ups

 

Supplemental Workout to Running

Workin' Out

Here we are, the week of the Rogue Relay that my husband and I have been eager for now for over a year. Last year I would have liked to have been a part of a team, only, having our second child threw a wrench into training plans.

Not that our training plans actually went as planned this year.

–We bought a house, in which we still haven’t moved into.
–This winter was the rainiest I think I’ve ever experienced all my life.
–Schedule conflicts were challenging to say the least

But…we trained. 

I may not have gotten in as many runs as I would have liked, but the days I couldn’t leave the house because contractors were around, the weather was impossible, or the timing just didn’t seem to fit, I still worked out at home.

And here’s the thing…All runners should be cross-training anyways. 

My runs have never felt stronger than this last year, and I feel I owe that all to cross-training. Even after two babies in the last three years, and the ups and downs of pregnancies and childbirth, I came out faster and mentally stronger than I think I ever have been. Sure, I used to be able to run 10-16 miles DAILY, but that was when I WANTED to. The fact that I am able to get in only 1-2 runs a week and still blast out a challenging 8 miles in an hour, I am happy with that. I like the way I feel when I am lifting weights, and I like the way my body doesn’t feel like it’s breaking down after I workout. These days, it’s almost as though all my running in the past has taken a toll on every joint and after my runs, I ache. I have come to the conclusion that after this relay, I probably wont have the interest to run very often. Hiking, weighted workouts, and walks will do me just fine. I know I can stay in shape with that lifestyle.

Anywho, Javin and I put together a workout to supplement our runs we have coming up. We figured we should make it our last challenging workout so as we are not sore for the relay. We also wanted to work muscles that wouldn’t be used as much while running, or muscles that would help our running by limiting imbalances. 

Hamstrings: Most runners are quad dominant. (shoot, most people in general are) Both Javin and I both have experienced knee pain when our hamstrings get left out.

Arms: We initially wanted to hit only shoulders, but this evolved into arms overall. You use them to pump, which is kind of a big deal in running. Arms are important for counterbalance, bio-mechanics etc. 

Abs: Strong abs increase stability in your hips and pelvis during running. Your core affects your posture, which affects your speed and so on. 

We broke the workout up into muscle groups, and worked each muscle group individually before moving onto the next. This way, we could be sure we got the most of each exercise.

Hamstrings:

  1. Single leg RDL x 20 each leg
  2. Glute stretch Bridge into Bridge pulses x20 each leg + 20 pulses
  3. RDLs x 20

3 Sets

Arms:

  1. Equalizer dips (Assisted) x 15
  2. OH Band pulls x15
  3. Butterfly Raises x15

3 Sets

Abs:

  1. Plank with Glute lifts x 20
  2. V Chops x 20
  3. Plank Pointers into Reach throughs x15 each side
    (As Javin calls it, “The Extreme Plank!”)

3 Sets

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Single leg bridges with bridge pulses

 

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1 leg RDL

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RDL

t spine mobility1

Plank w/ Glute lifts

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V Chop

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Plank pointers with reach through

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OH Band pulls

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Butterfly raises

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Dips

 

 

Cardio & Upper Body at Home

Workin' Out

Yesterday the whole family got to enjoy a quick little jog while we were in town running errands. We loaded the kids up in the stroller, and made our way through town and around the park, before heading back home. My husband got out and was able to get in a run first thing this morning, which he rarely gets to do, so I headed inside for a cardio+upper body workout of my own. I figured with sunshine on the forecast for a stretch longer than we’ve seen since last summer, the kids and I will be getting in our own stroller jogs the next couple days.

This workout is a good one for those who happen to have some equipment they can work with at home, or for those who do have a gym membership. It is a “home workout” for me, but I am able to utilize the equipment I have. Find what works for you with what you have. 

Though the workout was supposed to be “upper body”, my shoulders are really the only muscle group that began to fatigue.

100 Jump Rope
25 Burpees
10 [30 inch] Box Jumps
10 Toes 2 Bar [if these are too challenging, just do knee lifts]
15 V-sit Lateral Raises
10 Plank-Pushup-Up-Row
15 High-Pull-Push

5 rounds

Video of the exercises can be found on Instagram: https://www.instagram.com/bnfleshman/

 

Thrown Together, Better Than Nothing Workout

Workin' Out

Sometimes being a fit, stay-at-home mama with a husband who has a crazy work schedule means being flexible and creating the mindset that not every workout will go as planned, but dinkin’ around and exercising as you can is better than nothing at all.

I used to get agrevated and let it ruin my day if I couldn’t get in my “planned” workout.

These days, I am happy to get in a last minute-thrown together-makes-no-sense-but-it-feels-good workout.

I am, however, far from perfect, and those days where I REALLY need a planned, structured workout without interuptions still exist.

Usually the kiddos are crawling up my leg or chasing the bunny in the other room, while I squeeze in exercises between checking on them and making sure the bunny isn’t cornered and being tortured. (Note that no animals are ever harmed in our household. We love our bunny) But yesterday Javin had the kids outside with him. I knew I had a million projects to do to help out around the house but I threw a few ideas together and came up with is routine:

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Banded squat hold with high pull

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Raised bridge knee drives with leg lifts

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Banded rdl with db curl

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Bosu side plank with lateral leg lift

It was a nice total body routine that after a few rounds felt like it served its purpose.

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Again, I’m just thankful for the ability to live a fit lifestyle. And I’m even more thankful I get to share it with my family and especially my kiddos.

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How to Use a Wall For a Workout

Workin' Out

Sometimes when you don’t have a gym with equipment handy, working out can become so…blah. So when you’re bored of the typical body weight exercises, and want to get in a total body workout, all you need is a little creativity.

And a wall.

**Note: To those who have husbands who would freak out if your feet are on the wall…ask them before doing this workout!** (My husband looked at me with those “Oh no! What do you think you’re doing putting your feet on our wall?!” eyes, and before he could say anything I explained that A) our house is a construction zone and NOTHING is clean, B) we still have to paint every wall in the house, and C) if wifey didn’t get her workout in no one benefits.)

I decided to throw in a little upper body, a little lower body, a little cardio, and a little core. In addition to the wall exercises, I also did jump rope intervals.

1 leg wall sit
1-Leg wall sits. You’d be surprised how much this forces your core into action as well. decline pushup
Decline push-ups- killer!
elevated bridges
Elevated bridges, be sure to squeeze those butt cheeks at extension. lunge squat
Lunge squatswall sitWall sit

Bridge kicks, and 3-tap crunches

If the decline push-ups are too challenging, flip around and angle your body so that your hands are on the wall. If Incline push-ups are too easy, try pushing yourself off the wall and making them explosive, plyometric style.

This workout wasn’t as structured as it could have been, I maxed myself on wall sits, as well as push-ups. Then with lunge squats and bridges I did 15 each leg, and a total of 20. For the 3-tap crunches I did 10 (1, 2, 3 =1) and the bridge kicks I did for a bout a minute each round.