Decreasing Row and Medicine Ball Core Strength Workout

Hi friends,

I have another new workout to share with you guys today. Since I lifted on Sunday and am planning to take my friend Emily’s spin class tomorrow morning, I wanted to do a more cardio based workout yesterday and leave a second lift day for today. When I got to the gym yesterday, I knew I wanted something fast but not the treadmill for a long time. While I did run a mile on the treadmill for my warmup, I threw together a workout that revolved around the row machine instead.

This one is pretty self-explanatory! You alternate between the row machine and the medicine ball core circuit, decreasing the distance rowed with each round. The three moves for the circuit are 10 situps with a medicine ball overhead press, 10 Russian twists holding the ball, and 10 total slow mountain climbers with your hands on the ball. I used a 20 pound ball, but definitely adapt this to your own fitness levels. No medicine ball? You could do the first two exercises with a dumbbell and the third with bodyweight or by holding onto two dumbbells. No dumbbells? Just adapt to bodyweight. No row machine? You can really alternate anything here — a decreasing walking distance, a decreasing running distance, decreasing jump rope time, decreasing number of burpees… battle ropes… med ball slams… see where I’m going with this?

Make it your own, have fun, and get sweaty!

–Let’s chat–
What’s your cardio choice when you are just not in the mood for the treadmill? Does anyone have any good row workouts to share?

Even though some of us may be psyched to have the day off from work today, take a second to remember the fallen and pay a tribute to those who still fight for our freedom. ❤

Treadmill in Twenty: New Interval Workout

Hi guys!

I’m traveling for work this week, so I’m just popping in quickly with a new workout for you. If you’ve been following my fitness journey over the past year, you know I’ve made a major switch from primarily cardio based workouts to more strength based ones. However, I’m participating in Neghar Fonooni’s Fall Freedom challenge (it’s amazing, by the way!), and when last Tuesday’s suggested workout was a twenty minute cardio interval one, I decided to go for it.

Here’s what I threw together to do after teaching my 6am class:

If you are someone who dreads the treadmill (DREADmill!), these intervals make the time fly by. I’m not going to lie and say that this workout was FUN, but it did the trick and left me feeling spent by the end. AKA, no need to be on that damn machine for any longer!

What I like about this workout is that you can play with the incline and speed to fit your own fitness levels. Craving a walking workout? No problem. Want something with more sprints? No problem. You could even adapt these intervals to other cardio machines (elliptical, rower, bike, stairmill, etc.) and cater the intervals to the different settings. On the treadmill, I was going between 6.5-8.5mph during my main two minute intervals. I dropped back down to 6.5 for that final two minute leg, but I cranked the incline up. Make it your own. That’s the beauty of it.

–Let’s chat–
Are your workouts more strength or cardio based? When is the last time you worked out on a treadmill? Do you have any “fun” treadmill workouts to share?

For more F&F inspired treadmill workouts, check out:

• 20 Minute Treadmill Blast
• 20 Minute Treadmill Sprints
• 25 Minute Treadmill Intervals
• 40 Minute H.I.I.T to Moderate Intervals
• 3-2-1 Treadmill Workout
• 50 Minute Treadmill Intervals
• The .5 Treadmill Workout
• The TRP Cardio Workout

A Couple of Friday Workouts

Good morning!

With my day off on Monday and having a half vacation day today, this week was nonstop and certainly FLEW by.  Work aside, on Tuesday I had Two A Day classes and the première of The Biggest Loser season 15 (love).  Wednesday included trying a new fitness studio (FitHouse in Woburn)and picking up some clothes that Shannon was hemming/taking in for me.  And last night Tim and I went out to dinner at The Fireplace for our four-year anniversary.  We love this restaurant!

Can you believe that I’ve been with this guy for the same amount of time that I went to high school or college for?!

Craziness!

Anyways, this weekend will continue to be nonstop.  Tonight we have Nicole & Pete’s wedding in Plymouth, tomorrow night we are going with my family to a Greek dance, and then after all those festivities I’m sure we’ll be in tip-top shape to run the Oaktoberfest 5k race on Sunday morning.  Phew!  All fun things, but I’m looking forward to a much less hectic week next week!

For today, I wanted to leave you guys with a couple of workouts that I’ve meant to post.  Just in case you are looking for some sweaty ideas for your weekend workouts.

First, this is the stations class I taught during my 6am class yesterday morning:

I set up five different stations – one with a bench, one with a mat, one with a medicine ball, one with nothing for bodyweight, and one with a stability ball.  Go through the exercises in each row for 60 seconds, moving from one station to another, before moving on to the exercises in row two and so forth.  In class each exercise was only done for the 60 seconds but you could certainly try multiple rounds if you are feeling ambitious.

Next up is a 20 minute cardio workout I did a couple of weeks ago when I was tight on time.

I did this particular workout on a spin bike, but you could certainly adapt the 20/20/20 to any cardio machine or mode of choice.  Instead of doing the seated, standing, etc. you could increase resistance, incline, or anything you want!  I want to do this one again but twice through for a longer cardio workout on a day that I have more time.

Finally, here’s a quick little get your heart rate up circuit:

Let me know if you try any of these!  And for those of you doing Fall Into Fitness, keep rocking (and tracking!) your daily moves – you guys are doing awesome.

Catch you Monday!