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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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Posted by on Feb 17, 2016 in At Home Workouts, Circuit Workouts | 1 comment

Workout Wednesday

Hola!

The other day I was at the gym running on the treadmill and after 3.5 miles I decided I wasn’t feeling it. I hopped off the machine and looked around the gym hoping some other form of exercise would call to me because I wasn’t ready to head home just yet. I was feeling scatter brained and I needed a workout to match my mood.

I ended up completing the below circuit 2 times through for an additional 10 minutes of heart pumping cardio and I really enjoyed it.

Quick Workout

The 10 minutes went by super fast and the challenging exercises helped me feel like I got a good ‘final burn’ in before I called it a day at the gym.

If you’re looking for a quick 10 minute circuit (or even 5 minutes, if you just want to complete it once) to tack onto the end of a run or workout, I recommend giving this one a try.

I’m calling this ‘Workout Wednesday.’ Can this be a thing? Perhaps this ‘Workout Wednesday’ will be a new tradition on CnC…you know, because I’m a big fan of alliteration. And because it could be fun to share 1 workout we all are loving!

P.S. If you like this workout and want to try it later, be sure to save it to Pinterest. You can do it now by clicking on the photo of the circuit. You know what they say…sharing is the happy way! 🙂 Thanks for sharing the CnC love, ya’ll. ♥

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Posted by on Mar 27, 2015 in Circuit Workouts | 2 comments

Bikini Bottom Workout

I’ve been meaning to share this workout on the blog for a few weeks now. I almost titled it, “The Last Workout” because it was the last workout I did before having my exercise routine restricted for the sake of this pregnancy. But “The Last Workout” just sounds sort of ominous, doesn’t it?

Bikini_Bottom_CircuitI can’t wait until I’m able to really push my body again. I’ll be revisiting this circuit in hopes of toning up fast, once this chick I’m carrying hatches. It is a killer on the booty…hence, the bikini bottom name. If you’re searching for exercises to make those bikini bottoms fit just right for summer, I definitely suggest giving this one a go. Those surrender squats are no joke.

Here are some links to a few of the exercises, in case you’re unfamiliar with them.

After taking almost a month to rest, I’m feeling much better and I have started walking and doing some (very) light exercises this week. I miss running, but I’ll be grateful if I can continue with long walks for the last 13(ish) weeks of this pregnancy! 3rd trimester, here we come!

Oh, and if you need motivation to complete the above workout, buy some cupcakes from Baked by Melissa.  They are the most adorable little cupcakes you’ve ever seen and because they are bite size, you can eat 24 of them and it only counts as like 2 cupcakes. Dave brought home 2 boxes for me on Wednesday night. Don’t ask me how many are left. Also, they ship nationwide. You’re welcome.

 

 

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Posted by on Jan 28, 2014 in Circuit Workouts, Ob, Running | 19 comments

Make Good Choices

Every time I leave the house, I say the same thing to Ob & Marley. I always say, “We will be right back! Make good choices!” ←Read in that lovey dovey voice annoying people (like me) talk to dogs in. It is a weird habit I developed when we used to leave our house unsure of whether or not we would return to total destruction, compliments of Ob.

IMG_0959Me telling the dogs to make good choices started as a joke, but it just sort of stuck. Thankfully, we haven’t lost any pillows in quite some time and I never worry about Ob destroying the house while we’re gone now (*knock on wood*) but I still tell them to make good choices every time we leave.

The point of that story isn’t to give you another example of how weird I truly am, but to tell you that I had to take my own advice this morning.

I slept through my alarm and I woke up super bummed about it. I had big plans to tackle a 5 mile run this morning before Dave left for work. I really wanted to get in some good mileage outside before we get smacked with another Polar Vortex that is going to cause temperatures to drop into the single digits again this week. I knew it would most likely be my only run outside until this weekend when temperatures warm back up…and by ‘warm back up’ I mean ‘get back into the 30s.’ And to make matters slightly more complicated, Atlas has been fighting some congestion. His congestion isn’t anything serious (praise the Lord), but I don’t feel comfortable taking him to childwatch at the Y because 1) I don’t want him getting sicker and 2) I think it is inconsiderate to put other people’s children at risk of a cold. (Fun fact: It is a serious pet peeve of mine when people bring their kids to the gym, knowing their kids are sick, just so they can get their workout in. It is rude, inconsiderate and selfish. And that’s how I feel about that…in case you ever wanted to know.) So, a treadmill run was out for the day.

So, long story short I made the decision to walk the dogs with the 1 hour I had before Dave had to leave for work. I knew this was the right choice because Atlas didn’t need to be out in the cold with the dogs later and the dogs needed exercise before the bitter cold struck again.

I was even more bummed when I walked outside with Ob & Marley and realized it was actually a very pretty morning.

ImageOkay, so it wasn’t beautiful weather. But, it was sunny and temperatures were in the high 30s, which is perfectly acceptable running weather to me.

The dogs played and had a blast, but by the time we got home I was fighting back tears. Yes, I was crying over missing a run. Let’s just go ahead and blame that on those hormones (how old does Atlas have to be before that no longer is a valid excuse?). My runs right now aren’t about losing weight, training for a PR or even getting back in shape (although, I do hope all those things happen). My runs are more about alone time…sanity…quiet time…releasing some endorphins…gaining energy, etc. And I felt like I missed my one shot for all that for the week. How’s that for being overly dramatic?

Dave hugged me before he left, knowing I was on the verge of bursting into the ugly cry and said, “Don’t let this ruin your day.” That’s when I realized I had a choice to make.

I could let 1 missed run ruin my day or I could put on a happy face, make the most of the day and choose joy. I chose the latter, and it was a good choice.

I also chose to do a circuit workout from the Nike Training Club app. ← Good choice.

Image 1I chose to spend some time reading my Bible. ← Good choice.

I chose to enjoy a healthy lunch (veggie burger topped with avocado, ketchup & mustard and a side of mashed sweet potatoes). ← Good choice. Ugly picture, but good choice.

Image 3I also chose to order truffles from Momofuku’s. ← Great choice.

The moral of this story is 3 fold.

  1. I need to take my own advice more often.
  2. Happiness is a choice. Life is never going to go exactly how you hope and plan, but you choose how you respond to the curveballs. One of my favorite quotes is “Blessed are the flexible for they will not be bent out of shape.”
  3.  Momofuku’s b’day cake truffles make all things better.

So, next time your day doesn’t go as planned, I challenge you to make the choice to be flexible, be happy and make the most of what you have to work with.

And by the way…missing 1 run isn’t worth crying over…keep it into perspective. But seriously, if I miss running outside this weekend I will probably cry a river. It’s those dang hormones, I tell you.

And in all fairness, it isn’t that hard to choose joy when this little guy is around.

Image 4I’m not even going to pretend like that was a tactful way to include a picture of Atlas. I just wanted a picture of him in this post because I think he is awesome and I felt like I needed some way to tie it in. I’m a new mom  – cut me some slack (Seriously – how old does Atlas have to be before that is no longer a valid excuse?).

 

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