3-2-1 Bodyweight Workout

My Facebook status last night:

happyplace

Some other noteworthy Facebook activity:

ash

jen

I was psyched that so many people were in my class, and I was extra psyched that 12 of them were there through the Y’s March partnership with the Boston Moves for Health initiatives.

Anyways, because I wasn’t sure how many people to expect in class tonight, I decided to go with a bodyweight focus so that having enough equipment wouldn’t be an issue.  I’ve done a few bodyweight themed classes before though (check out my bodyweight bootcamp 1 and bodyweight bootcamp 2 workouts), so I decided to give it a new twist tonight.  I went with a 3-2-1 format, where each round in the workout consisted of 3 minutes of cardio, 2 minutes of strength, and 1 minute of core.

3-2-1 bodyweight workout

I wasn’t lying when I said I ended up with a puddle underneath me!  I was dripping sweat.  Sometimes I judge my workout by how much sports bra sweat I have, and last night my entire sports bra was completely soaked.

To make the cardio and strength sections go by a little faster, I turned one exercise into a “series” or a mini combination.  This helped!  Here are some ideas for the cardio/strength sections if you try this workout on your own:

Jumping Jacks

  • Modification – tap one foot out at a time
  • Variations – regular jacks, cross feet jacks, jacks facing in all four directions, jacks with circling arms
  • Advanced – jacks with a little jump out

Touchdown Lunges

  • Modification – don’t touch ground
  • Variations – 1 minute on the right, 1 minute on the left.
  • Advanced – add a hop

One leg touchdown squat

Jump Rope

  • Modification – march in place, alternate feet
  • Variations – regular jump rope, jump side to side, jump front and back, jump one foot at a time
  • Advanced – tuck jumps (knees to chest)

Pushups

  • Modification – against wall, on knees
  • Variations – regular, lift one leg at a time, switch back and forth between a few versions
  • Advanced – diamond, spiderman

bootcamp-spiderman-pushup

High Knees/Mountain Climbers

  • Modification – knee lifts for high knees, slower knees in for climbers
  • Variations – 30 seconds of each for the three minutes
  • Advanced – hands up during high knees

Squats

  • Modification – ball squat against wall, don’t squat as low
  • Variations – regular squats, one-legged squats, squat hold, squat pulses
  • Advanced – squat jumps

Burpees

  • Modification – take out the jump up (just reach), take out the hop back (step back)
  • Variations – 1 minute single leg burpees right, 1 minute single leg burpees left, 1 minute double leg burpee.  Any combinations of jump, reach, hop, step.
  • Advanced – add the pushup!

Burpees

Plie Squats

  • Modification – don’t plie as low
  • Variations – slow them down, speed them up, plie pulses, plie hold
  • Advanced – pulses with heel lifted, plie jumps

For the prone pull-downs/Pilates swim combo, we alternated 30 second of each with rest as needed, and for the last cardio combo we alternated between jog in place, punching up and to the side with both arms while jogging, and speed bags while jogging, with rest as needed.  All the core moves are as described for the minute, but modifications on knees would be fine!

Was a super fun class, and definitely adaptable for workout routines of all levels.  Even very beginners could turn this into 30 seconds > 20 seconds > 10 seconds with the modified versions and work their way up!

everyone starts somewhere

Ever done a 3-2-1 style workout before?  What’s your favorite bodyweight exercise?

I’m thinking about doing another 3-2-1 style next Tuesday, but with equipment!  And maybe swap the 3 minutes of cardio for 3 minutes of strength.  We’ll see!

Sunday Stuff and Weekly Workouts

Monday, must you come so soon?  Wah.

Yesterday’s quilting session at Shannon‘s apartment was very fun!  She had a little Panini bar set out for Missy and I, and I brought over a salad.  She also made butterscotch blondies, which were unreal.  Love me some cheat day.

Panini Bar

We spent the afternoon catching up while cutting up all our Providence College t-shirts.  All my squares are ready to go, and we ordered the black sweatshirt fabric online.  Shannon also taught me how to use her sewing machine.  I have a long way to go, but I’m excited for our next session.  Shannon’s a good teacher, and it’s nice to do something different!

Missy Sewing

Me Sewing

After the quilting bee was over, I spent too much money dilly dallied in Target and then stopped by Slesh’s to give her and Will the biggest hug ever, a card, and see the ring!  I got all the details on their wonderful engagement weekend, then came home and did my usual Sunday night food prep for the week ahead.

Sunday Night Food Prep

Pictured:

  • Low-fat cottage cheese with blueberries, slivered almonds, and cinnamon (my go to workday breakfast)
  • Carrots
  • Celery
  • Sliced strawberries
  • Unsalted cashews
  • Sliced oranges (STILL leftover from the Spin A Thon)
  • Hard boiled eggs
  • Paleo banana walnut muffins (Dawn’s recipe!)
  • Beef stew in the crock pot

Crock Pot Beef Stew

I love feeling ready for the week!  Anyone else as crazy as me and prep this much stuff ahead of time?  It helps!

Weekly Workouts

Last Week’s Workouts

Sunday
Hour of power at Prana Power Yoga with Slesh

yoga 2

Monday
Took Monique‘s Dynamax class

Dynamax Workout

Tuesday
Two A Day – took Liz’s Kickboxing class, then taught a very sweaty class with a Best Body Bootcamp workout

Wednesday
Off day

Thursday
Taught my morning class with another sweaty Best Body Bootcamp workout

Sweat

Friday
Off day

Saturday
Burpee date with Ashley!

Annex

This Week’s Workouts

  • Sunday:  Off day
  • Monday:  Cardio + abs after work
  • Tuesday:  Liz’s Kickboxing + teaching a bodyweight class.  My class is being featured this week as part of Boston Moves for Health free fitness offerings, so for any Boston readers — come on by and take my class!  That would make me a happy instructor.
  • Wednesday:  Off day
  • Thursday:  Teaching my morning class.  Requests for class format?!
  • Friday:  Workout TBD
  • Saturday:  Deck of cards!

What did you guys do this weekend?  Anything fun?  How did your workouts go last week?  What’s in store for this week? 

One other thing I want to mention is that on Wednesday evening, the Oak Square Y is hosting a healthy eating workshop.  It’s at 6:30pm with a certified health and wellness coach who will be raffling off free wellness coaching sessions during the event.  If you are interested or want more details, shoot me an email at akaralekas@gmail.com.  I’d love to have more people sign up!

Healthy Eating

Have a great start to the week, everyone!

Fitness Announcements and Twenty Minute Abs for Tuesday

Hi everyone!

How’s the week going?  I seem to be fighting a severe case of reunion induced exhaustion with a side of a sore throat.  I think from too much fist pumping and pretending that my 26-year-old body can handle what my 20-year-old body used to?

Moving right along.

A Few Fitness Announcements

—> Anyone heard of Boston Moves for Health?  Check out this link — it’s Mayor Menino’s “ambitious campaign to improve the health and fitness of our city.”  He is proposing a Million Pound Challenge and hopes we all can move 10 million miles this year.  Through his free wellness portal you are able to set personal health goals, map walks and runs, find new workouts, get nutrition tips, track your progress, and team up with friends to coordinate group activities and support each other along the way.  I obviously think this is AMAZING and support it 100%!  I also saw an article in the Globe today that as part of this campaign there will be free fitness classes offered in City Hall Plaza.  Anyone wanna go?!

 

—> You guys know CBC, the kickboxing studio I go to in Somerville?  Click over to this link and vote CBC as the number one Kickboxing class in Boston on the Boston A-List!  Help us get this award two years in a row!

—> Who is around this Saturday?  Andrew Haynes (founder of CBC) and the Boston area Corpbasics Instructors (self included) will be having a fundraiser on Saturday June 9th from 1-3pm in the Group Ex Studio at the Oak Square YMCA! $5 per person for both Y and non-Y members, and all proceeds go toward the Reach Out program.  To register please email Liz @ egregg@ymcaboston.org!  This is going to be a really fun event and open to all so please consider coming to see what all this CBC hype is all about!

 

—> Two new classes are being offered at the Y!  Thursdays at 6:30pm we have added “Kickboxing + Core” which will be about 45 minutes of Kickboxing followed by 15 minutes of Abs.  Fridays at 6:00am we have added “Cardio + Core” which is more of a 20/20/20 format of Kix, Cutz, and floor work.  Both classes are on a rotating instructor schedule, and neither are classes you have to sign up for (yet).

—>  Also, I’m taking personal training clients at the Y now.  If you are interested, send me an email!

Twenty Minute Abs for Tuesday

Quick Warmup
Step touches reaching arms overhead, across the body, and then twisting

Standing Abs Series

Inchworm Series
Start standing at the edge of your mat.  Without bending the knees, roll through the spine and reach toward your feet.  Walk yourself out so you are in a plank.  Do 1 pushup, then hold for 5 seconds.  Walk your hands back, then roll up through the spine.  Repeat 3 times.  Then do 3 more reps, this time with 2 pushups.  Then do 3 more reps, this time with 3 pushups, and adding side planks to each side at the end.  <—- Sweaty one!

Floor Series
First, an Ab Ladder!

  • 50 Crunches
  • 40 Heel Taps
  • 30 Weighted Russian Twists
  • 20 V-Ups (killer!)
  • 10 Second Supine 6 Inch Hold

Finishing with a one minute elbow plank with alternating leg lifts and forward/back rolls.

Stretch and done!  My abs feel this today.

Anyone have any questions about anything I announced in this post?  Shoot me an email and let me know! 

Out for now!