I hope everyone had a restful and/ or active weekend, whichever was more appropriate and needed for you 🙂 I had a more active weekend consisting of a sweaty deadlift and hip thrust workout sesh on Saturday, followed by a fresh mountain air hike on Sunday up in MillCreek Canyon with the hubs.
So now onto today’s theme..time. Many times (or every week day for some) we are hustling around our house or apartment getting our kids ready for school, pouring the coffee into our coffee mug, or kissing our husband goodbye, as we are scrambling to open up the car door with a piece of toast in mouth and ten million items in our hands, and we have just remembered- SHIT– I forgot to workout…ugh-well I’ll do just it later…no biggie.
But do we do it later? Maybe. Maybe not.
Well my dears- that is a very common trend among many of us. We have it in our head that we are going to do our workout that day and then low and behold something comes up OR we’re tired OR I just want that glass of cabernet sauvignon to help me unwind.
That is OKAY. However, if you feel like you keep beating yourself up for not getting your workout in and keep coming up with excuse after the next then NOW is the time to fix it. Not tomorrow, not next week after Thanksgiving’s feast, T.O.D.A.Y.
Here are some helpful ways to get that workout in.
1– Schedule it in your phone or planner (whichever you use)– I get it, I get it, it’s not your doctor’s appointment but treat it like one! Hold yourself accountable and that will truly help.
2–Get yourself a workout date! (Make your husband or wife get up with you :), make your friend meet you outside, OR set monthly challenges with husband, wife or friend, and whoever gets that workout in the most that month gets a treat! Your friend, hubby or wife has to be your slave for the following month, HA. I kid…. but seriously- make it a healthy reward and then maybe that will get you amped for the following month’s challenge.
3- Set your alarm clock 30 minutes earlier. Don’t keep snoozing your alarm either… Get up, go to the bathroom, drink a glass of water, roll out your yoga mat do 5 min of dynamic stretching and then do a 15 minute dumbbell workout. That’s it, plus you will feel SO much better throughout your day at work or class, especially if you sit all day.
4- Make it fun-involve the whole family. Okay, so I know this sounds cheesy, but involve your husband, wife, teenage daughter or son, and baby in your workout. Turn it into circuits- You do the body weight squats, while the husband does the rows, teenager works his thumb while playing on his iphone, and then baby..well he or she sits back and watches you 😉 Maybe you do some pushups and kiss little Henry everytime you lower down, or you hold onto your little love bug up in the air and do leg raises at the same time. MAKE IT FUN.
Hey, moving and doing something…is better than not moving at all….
And so the other day I was chatting with a client of mine and we were brainstorming what amazing and strong people like YOU would want to read about! One thing that came to mind-shorter, more effective AND sweaty workouts. I was like a-HA. You’re absolutely right. Not everyone has the TIME to get in the gym for an hour at a time ( which you don’t absolutely need to do BTW).
So, that is why I thought I would put together 3 full-body workouts that are less than 30 minutes and would help you get sweaty without leaving your front door. Keep in mind, I do use equipment that I have at home, however I will put in suggestions as to what other equipment you may use if you don’t have equipment such as a TRX, Kettlebell, or mini band.
Here are those 3 workouts and enjoy! (Please remember to get a dynamic warmup in before and after your workout!) Foam rolling is key.
How to incorporate these into your week? Do all 3 of these workouts and space out a day in between (example: Workout 1- Monday, Workout 2-Wed, Workout 3- Friday)..or pick one of these workouts and do it twice a week..OR..do one of these workouts once a week and do your own thang the rest of the time. Cater it to YOU.
JBrauzFit’s Quick and Sweaty Kettlebell Workout
4 Exercises: Kettlebell Swings, Thrusters, Rows, Reverse Lunge
Complete 2 reps of each exercise back to back and then rest 30 sec
Complete 4 reps, 6 reps, 8 reps, 10 reps…and THEN if you are feelin’ mighty good…go on back down the ladder..starting with 8 reps, 6 reps, 4 reps..back to 2.
Hope you enjoy this workout! Feel free to follow along with me I did it for about 10 minutes and then felt scorched! It totally got my heart rate up and feelin’ good- please don’t mind the many sniffles in the video 🙂
Substitution– Don’t have a kettlebell? Feel free to use a DB (just be careful with the kettlebell swings)- and/ or do body weight hip thrusts instead of the Kettlebell swings and then use a Medium size DB for the rest of the exercises ( ie-12-20 lbs)
JBrauzFit’s 20 Min. TRX Full body Workout
5 Exercises and 10 repetition of each exercise: Jump Squats or Body weight Squats, Inverted Row, Peter Pan Curtsy Lunge, Pushups, Stir the Pot Plank Abs
Complete 3-4 rounds total OR set your timer for 20 minutes and see how many rounds you can get in!
Substitution: Don’t have TRX suspension straps? Do this as a body weight workout! Do jump Squats or body weight squats (listen to your body), Use a resistance band for the rows or a dumbbell, even using a bath towel and doing an isometric hold with the towel is excellent (isometric is when you have constant tension), for the peter pan lunges- just do body weight curtsy lunges or reverse lunges instead ( feel free to amp them up to jump lunges if you want the extra oomph!) pushups( if you havent’ mastered these- I would suggest you practice doing them at an incline rather than fully horizontal. Do them against your couch.. and lastly for the stir the pot abs- use a swiss ball or put a towel or paper plate on a slippery surface like a kitchen floor and go to townnnnn.
Enjoy and let me know how it goes 🙂
JBrauzFit and Pinot’s Dumbbell Workout (With a finisher!!)
5 sets- 5 reps of each exercise
The Exercises: Squats, Bent over row, Pushups, Lateral Lunge
The Finisher! 2-3 Sets ( or rounds) 30 sec of Dynamic Jump Squats followed by Kettlebell swings
Substitution: Don’t have a mini band or dumbells? Use your body weight or a resistance band to complete the exercises! For the finisher- put a dumbbell between your legs to make it tougher on the dynamic jump squats or substitute in burpees or jumping jacks 🙂
Well there you have it! 3 Full body workouts to get you movinnnn’ and feelin’ good for the rest of your day. I truly hope you enjoy these workouts and please feel free to comment or share with your friends!
Sweatin’ like whoa,