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/

 

Advertisements

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.