Start Strong in 2017 [Gym Workout]

Do each exercise for 45 seconds, then rest for 15 seconds.

Once you finish the lower body round, rest for one minute and repeat the entire round. Then move on to the upper body and do the same thing for 2 rounds.

Finish with 10-15 minutes of medium-high intensity cardio.

Equipment needed:
1 heavy kettlebell
Pull-up bar (with band if needed)
3 sets of dumbbells (1 heavy, 1 medium, 1 light)
Optional:  Mat for push-ups

 

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12 Days of Christmas Workout [WOA]

Here’s another #WOA (WorkOutAnywhere) workout for you guys.

This one is Christmas themed and it can be done at home, in a hotel room, outside, etc. This workout requires zero equipment, hence #WOA.

So the exercises work just like the 12 Days of Christmas song…

Start with 30 sec wall sit, then do 2 squat jumps and a 30 sec wall sit, then 3 push-ups and 2 squat jumps and a 30 sec wall sit, etc. If there’s an exercise in this list that you don’t like, switch it out for something else like jumping jacks, shuffles side to side, crunches, etc.

Play some Christmas music while you do it and you’ll be done before you know it.

Happy holidays to everyone!

 

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30 Minute Plyos and Weights [WOA]

All you need for this workout is a set of dumbbells. Give it a shot and let me know how you do!

Repeat each round four times with a 30 second break in between sets. Take a one minute break in between rounds.

Round 1 – repeat 4x

  • 10 Squat thrusters with medium dumbbells
  • 10 One legged hop (holding medium dumbbells) -left leg
  • 10 One legged hop (holding medium dumbbells) -right leg
  • 30 sec rest

….rest 1 minute…

Round 2 – repeat 4x

  • 10 lunge jumps (holding medium dumbbells) -left leg
  • 10 lunge jumps (holding medium dumbbells) -right leg
  • 10 push-ups
  • 30 sec rest

….rest 1 minute…

Round 3 – repeat 4x

  • 8 burpees
  • 10 overhead tricep extensions – one heavy dumbbell
  • 30 sec rest

….rest 1 minute…

Round 4 – repeat 4x

  • 30 jumping jacks with medium weight dumbbell
  • 10 alternating plank rows
  • 30 sec rest

….rest 1 minute…

Ab finisher – repeat 2x

  • 1 minute elbow plank on exercise ball – move arms back and forth and keep body still
  • 30 sec rest
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