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Posted by on Jan 30, 2017 in At Home Workouts, Circuit Workouts | 1 comment

Total Body Finisher: A 7 Minute Circuit

The last 2 weeks I’ve been trying to up the intensity of my workouts. I really slacked off during the holidays and I’m trying to find my groove again. The struggle is real. I’m trying to run 3 days a week plus cross train 2 or 3 other days (keyword there is ‘trying’). One thing I’ve been doing the last 2 weeks is tacking on an additional 7 minute circuit to some of my workouts. So, after I run I will set a timer for 7 minutes and try to blow through a short circuit as many times as I can. Or after I complete an upper body workout at home, I will spend 7 minutes powering through some cardio exercises before calling it a day. I’m finding it’s a great little burnout to round out my sweat sessions. Today, I’m sharing one of those 7 minute circuits with you!

 

If you’re doing this circuit at home and you don’t have access to a step or a stability ball then I would swap the squat jumps on the step for regular squat jumps and replace the stability ball roll-ins with your favorite ab exercise or even just regular ole’ push-ups. You should still feel the burn. I just love jumping on the step when I’m at the gym because even though I’m doing 15 reps, I’m technically doing 30 squats since I squat on each landing. Does that make sense?

I know there are a few variations of man makers (or at least, I’ve seen a few variations in different workout classes I’ve tried). I opted out of the clean and press at the end and just did a little weighted jump, like I would if I was doing a burpee. Again, I hope that makes sense. My arms were feeling the burn after all those push-ups. I’ve got to get my upper body back in shape. Actually, my legs were feeling the burn too…so I guess I just need to get my whole body back in shape. Oh well. Isn’t that what January is for? Oh wait, it’s practically February now isn’t it? Whoops.

Anyways, as you go through this circuit as many times as you can, just keep telling yourself it is only for 7 minutes! That helps me to push a little harder and dig a little deeper because I know when that timer goes off I am D-O-N-E!

I filmed these exercises and the video will be posted to my Instagram later today, so if you want to see me looking like a weak, sweaty fool then check it out, fitness lovin’ friends!

Happy Monday!

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Posted by on Jan 11, 2017 in At Home Workouts, Circuit Workouts | 4 comments

Workout Wednesday: Total Body Cardio Blast

Hey, hey, hey! Happy Hump Day, party people!

I’ve got a fast paced workout for you today that works your entire body and is sure to leave you looking like a sweaty mess! Sounds appealing, no?

Funny story about this workout – when I was going through the exercises I grabbed a little watch that Atlas has so I could time the exercises. (My Garmin was downstairs and Lawd knows I wasn’t walking downstairs just to get that watch because even though I love to workout, at my very core I am incredibly lazy.) Atlas was building a train track while I was working out and when he looked over and realized I was wearing his watch he Fuh-reaked out. He goes, “Mom – why are you wearing my watch?” I explained to him that my watch was too far away and I was just trying to blow through these exercises super fast before Andi Rose woke up from her nap. He was all, “Mommy, NO! Don’t wear my watch – go get your own watch.” So I was like, “Geez, fine – here’s your watch back.” He responded with, “EW! No! You’re all sweaty. I don’t want that watch back. You can just buy me a new one that doesn’t have your sweat on it.” He’s such a little darling.

Anyways, the message found at the end of that rabbit trail is this: Do this workout and you’ll sweat and be gross. Yay!

I finished this workout in 28 minutes, making it the perfect nap-time workout. I used 8 pound weights for the weighted punches and 10 pound weights for all the other weighted exercises. You may need to go heavier/lighter depending on your personal strength.

Take breaks as needed, but try to go through this as fast as you can. I tried to take a quick recovery every 2.5 minutes (so after completing each circuit once). Focus on good form for the weighted exercises and really push hard for those 30 second cardio intervals. Those jumping stars are no joke, but good gravy they WORK!

If you follow me on Instagram, there will be a video of a few of the exercises in this circuit posted on my page later today. (Specifically the weighted punches, curtsy lunges, plank pull throughs and cross crunches.)

I did this workout at home, but I filmed the exercises at our gym. I let Atlas & Andi Rose play in the room while Dave & I shot the videos of the exercises and they were so funny trying to workout with me. Atlas had a donut and he would not put it down for anything because he trusts nobody when it comes to good food (can’t say I blame him – I would have probably eaten it if he asked me to hold it). And don’t worry – Andi Rose had a donut too, but her approach with food is more of an “eat it as fast as you can” method. She was done with her donut before I was done with the first circuit of this workout, then she spent the rest of the time trying to entice Atlas to share his donut with her. #thatsmygirl

And on that note, I’m off to bed. We are watching the National Championship game as I type this and I just can’t hold my eyes open anymore. Football makes me sleepy.

As always, if you have any questions please feel free to leave a comment or shoot me an e-mail. If you give this workout a go, I hope you like it as much as I did!

How are you getting your workout on this Wednesday?

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Posted by on Nov 22, 2016 in At Home Workouts, Circuit Workouts | 3 comments

A Thanksgiving Workout

Ask and you shall receive! 🙂 A few of you have mentioned that you would like to see my workouts, which is actually why I started this blog in the first place, so I’m stopping by today to share my workout from yesterday.

thanksgiving_workout

I mentioned in Monday’s post that we have a super busy schedule this week (as I’m sure you do too), so before heading out the door to run some errands yesterday I completed this workout before Andi Rose woke up (Atlas was awake, but he was happy to play while I went through this circuit).

I set a timer on my phone so I would know exactly how long this workout took me and I ended up completing all the exercises in 24 minutes and I definitely worked up a good sweat in that time. If I had more time, I would have liked to have done it twice, but that #momlife means most of my workouts have to be completed right around the 30 minute mark. This workout is on the shorter side, but the high reps make it intense (at least for me), which is perfect for those days when you really don’t have a lot of time but you don’t want to blow your workout off altogether.

I was going to film a few of these exercises and put the video on my Instagram, but I figured most of them were pretty common moves (with the exception of the squat press with knee ups – that one is a little different, I guess). But if you have any questions about a specific exercise you can definitely email me or leave a comment below. And if you like the idea of an IG video to go along with this, leave a comment letting me know that too. I aim to please.

Oh & for the mountain climbers, 1 rep = both legs running in. So you would pull your left leg in, then your right leg and then that counts as 1 rep. Does that make sense?

Question: How many of you are working out or running on Thanksgiving? I used to run a half marathon on Thanksgiving morning for years, but then we moved to NYC and we did the whole Macy’s Day Parade deal which meant no workout and I was totally fine with that. I seriously doubt I’ll be working out on Thanksgiving this year. I may go for a run if I happen to be awake before my kids, but it’s not high on my priority list. Ideally, I would love to squeeze in a solid run on Wednesday and then chill out on Thursday. I always loved running the Thanksgiving Day Half Marathon because some of my favorite friends did it with me, but I also love watching the Macy’s Day Parade (whether it be live or from the comfort of my living room).

P.S. You can save this workout to your Pinterest page if you want to save it for later! Just hover your mouse over the image above and then a Pinterest button should appear and you can click that and save it. Voila! Thanks for reading and thanks for sharing, sweet friends!

 

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Posted by on Aug 9, 2016 in At Home Workouts, Circuit Workouts | 5 comments

30 Minute Upper Body Workout

Hi, Friends! Today I’m sharing an upper body workout with you that can be completed in around 30 minutes and should leave your arms burning!

So, let’s pull up our hair and get to work, shall we?

Upper body Workout

I try to only rest for about 15 or 20 seconds between each exercise in order to keep this workout moving fast. I think this workout is sufficient on it’s own if I’m pressed for time, but sometimes I like to do it at the gym before running a few miles on the treadmill or spending some time on the stair master. But if this is the only workout you have time for, you should still break a sweat and feel the burn!

 

 

Upper_Body_Workout

I use 12 pound weights for most of the exercises, except for the weighted punch and tricep kickbacks (I use 8 pound dumbbells for those 2 exercises). Obviously plank jacks and oblique crunches require no weights. And you use whatever weights work for you – you may need to go heavier/lighter based on your personal strength.

I’m hoping to have another Instagram video filmed to demonstrate a few of these moves, but we’ve got 2 sick kids at home so I’m not sure if that will happen or not. But, if you have a question about a specific exercise, just leave a comment. 🙂

Upper Workout

And on that note, I’m off to get my crying baby girl from her crib for round 2 of the night (Atlas has already been up once tonight – poor boy woke up with a fever shortly after we put him to bed). I’m telling you guys – these Georgia germs are no freaking joke.

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Posted by on Aug 3, 2016 in At Home Workouts, Circuit Workouts | 0 comments

Push Yourself Plyo Workout

It’s no secret that I love a workout filled with plyometrics. Now that I’m a mama of 2 little ones, I don’t have the time (or really even the desire) to spend 2 hours in the gym. I need my workouts to be quick and effective and circuits that contain a lot of jumping definitely fit that bill.

I’ve done this workout a few times, a few different ways. Every time I do it, I break a serious sweat and it always leaves me a little sore for a day or 2. The first time I did this circuit, I was sore for days – like the kind of sore where you consider how bad you really need to use the bathroom, because the idea of sitting down and standing up is almost unbearable. But I’m weird and I sort of like that feeling. My legs have gotten stronger, so it doesn’t leave me that sore anymore, but I can still feel the burn in my quads and booty after going through this workout (especially when I do the exercises for a full minute).

Plyo Workout

So here’s the deal: You complete 1 round twice before moving onto the next round. If you are a beginner, I would only do 30 seconds of each exercise. Trust me, you will still break a sweat. If you are more extreme, then I would do 1 minute of each exercise. So, the workout would look like this…

30 seconds (OR 1 minute) of jump squats followed by 30 seconds (OR 1 minute) of single leg jump squats. Rest for 15 seconds, then repeat round 1 (30 seconds of jump squats followed by 30 seconds of single let jump squats on the other leg). And that’s it. You’re done with round 1 forever and now you move on to round 2 and do the same thing, until finally you’ve completed all 6 rounds.

Always listen to your body and take breaks as needed. You should be able to complete this workout in a little under 30 minutes, but that will really depend on how many breaks you take.

Sometimes I do 30 seconds of each exercise to shorten it up and then I run afterwards. That run afterwards is hard, but I think it is good to run on tired legs sometimes because it forces me to push through the fatigue and ultimately that is what makes us faster, right? If I’m just doing this circuit and nothing else, then I strive to do a minute of each exercise.

You can do this workout with no equipment (making it the perfect at-home workout), but if I’m at the gym I like to do my knee drivers on a platform for an added challenge. If you’re crazy hardcore you could add free weights to some of these moves, but I think that’s unnecessary and be super careful if you do that because you could hurt your back.

If you want to save this workout for later, you can Pin it. Just click the image above and you should be able to save it right to Pinterest. Also, if you give it a whirl, come back and leave a comment letting me know how you liked it! 🙂

I had hopes of filming some of these exercises for a video to insert into this post, but unfortunately time slipped away from me. Our AC broke, so we’ve been getting that fixed and then rain forced us to cancel our plans of filming one day. Anyways, I still have hopes of maybe doing a short IG video including some of these exercises so be on the lookout for that. If you don’t follow me on IG, its Ashleyandrews6. 🙂 I’m sure you can google most of the exercises, but I’m happy to provide further detail if you need it. Just leave a comment below.

Happy hump day!

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Posted by on Aug 1, 2016 in At Home Workouts, Circuit Workouts, Running | 2 comments

My {Current} Workout Schedule

Exercise_Plan

I go through fitness phases. Sometimes I train for half marathons, so long distance running consumes most of my workouts. After I had Atlas, I worked with a running coach to get faster, so I didn’t run as far, but I trained super hard (intervals + hills + intervals on hills) and definitely got faster (typing that out and thinking about that makes me want to do that again, actually). After I had Andi Rose, I did the 21 Day Fix and stuck to that plan pretty religiously.

I’m currently in a gym phase. I like going to the gym. Or maybe I just like dropping my babies off in child watch for an hour in the mornings? Hard to tell. But either way, I tend to prefer gym workouts these days. I like using the stair master, the treadmill and equipment like free weights, bosu balls and resistance bands.

Workout_Schedule

Workout_Schedule1

I thought today I would share my weekly workout schedule. Now, this definitely changes and some weeks are more intense than others and I push myself harder somedays and then other days I sort of float through my exercise routine. But, this is normally my game plan going into each week!

Workout_Buddies

  • Monday: Cardio! I like starting the week out with a good cardio session, especially since I usually eat too much pizza/donuts/cake/wine on the weekends. This day usually includes a 5 mile run OR the 21 Day fix total body cardio + a 3 mile run OR a ridiculous amount of plyometrics (if I’m really feeling like workin’ it).
  • Tuesday: Upper body + 20-ish minutes of cardio (usually on the stairmaster)
  • Wednesday: Lower body OR plyometrics + a 3 or 4 mile run (sometimes – sometimes I do a lot of plyometrics and I’m done after that)
  • Thursday: Usually a run with Ob OR pilates OR sometimes both if I’m feeling particularly ambitious
  • Friday: Usually my ‘freebie’ day and I do whatever I’m feeling…a run or a 21 Day fix workout…or I make up my own workout at the gym…or I just get on the step mill and zone out to a bunch of make-up tutorials on youtube…
  • Saturday: Usually I do the 21 Day Fix or the 21 Day Fix Extreme Dirty 30 workout. But sometimes I skip that all together and opt for just being outside and active with my family.
  • Sunday: Almost always a rest day for me. However, if I skip out on Saturday or miss a day during the week (which happens frequently because stuff comes up with 2 babies at home), I like to squeeze in a run with Ob on Sunday mornings before church.

Running_Partner

I usually round out 1 or 2 of my workouts during the week with some ab exercises…but I tend to do that whenever I’m in the mood for it. Perhaps that’s why you don’t see a lot of ab definition in these photos?

Active Wear

Outfit details:

  • Zella Sports Bra  (I own this in 2 colors and LOVE it. It has a boho vibe to it that I adore.)
  • Shorts (These are on sale for 1 more week through the #Nsale and so comfortable. I love the thick waistband and the material is super light. I do think they run a little big though, so you may want to consider sizing down if you buy a pair.)
  • Nike Shoes (Also part of #nsale – my exact pair are sold out in most sizes already, but they may be restocked later. They have a mint color available in all sizes though that is really pretty. Also, I don’t run in these. I’m still loyal to Mizunos, but these are great for cross training and walking the dogs.)
  • Garmin (I know everybody has an Apple watch or Fitbit these days, but I’m still doing life with my good ole’ Garmin. We’ve put in a lot of miles together so I’m not ready to part with it.)

What about you? Do you have a strict workout schedule you follow? How long do you workout each day? I rarely workout longer than an hour and there are still lots of days where I only exercise for 30 minutes…but I believe if you push yourself hard, then 30 minutes if plenty of time! 🙂

Typing this post out seriously has me itching to get back into a running groove though. Might be just what the dr ordered come fall when the temperatures start dropping! I’m a cold weather runner all the way!

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