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.

Decreasing Row & Medicine Ball Core Strength Workout

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. ❤

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Fitness Lately: September

I haven’t talked about workouts lately, so that’s what you guys get today! The last time we chatted about how fitness is going in my life, I told you I was scaling back a bit on strength workouts in order to adjust for a busy schedule. Now that we’re fully into fall, I feel more “regular” with my workout choices.

I haven’t been posting weekly workouts on Mondays anymore. My workouts are no longer as varied as they used to be, and I don’t want to bore you guys. I am still following the Modern Woman’s Guide to Strength Training program, and you’ll notice a lot of my updates will just say push strength, pull strength, or lower body strength, depending on the day. I’m doing a lot more teaching only in my group ex classes (as opposed to doing the workout with the group), and I’m staying after class to do pure strength on my own at 7am when the gym is pretty empty. This month I tried front barbell squats for the first time ever, and I’m definitely feeling more comfortable with them. I’m also progressing on my band assisted chin-ups, but still not able to do an un-assisted one. I’m definitely still getting there, and it’s nice to feel the improvement.

Also new on the fitness front is that I tried November Project for the first time. If you’ve never heard of NP, it’s a free fitness movement that was born in Boston and has now spread to cities all over the U.S. For my locals, the group meets on Mondays at various locations around the city for Destination Deck, on Wednesdays for stadium runs at Harvard, and on Fridays at Summit Ave for hill runs. I’ve attended two stadium runs now, and they are HARD. But they kick my ass, humble me, and leave me feeling so great all day long. It’s a little intimidating at first, but everyone is really friendly and welcoming. I’m definitely glad I went with some of my gym friends though! Plus it’s easier to get out of bed that early when you’ve made the commitment to someone else.

November Project

For those of you who might be missing the weekly workout plans, here’s what the past few weeks have looked like:

Workouts: Sunday 9/7 – Saturday 9/13

IMG_7317

  • Sunday: Off
  • Monday: 3 mile run + an ab circuit with the Dynamax ball
  • Tuesday: Taught a bodyweight class, push strength
  • Wednesday: Emily’s spin class
  • Thursday: Taught a partner themed stations class, pull strength
  • Friday: 3 mile run
  • Saturday: Lower body strength

Workouts: Sunday 9/14 – Saturday 9/20

gym friends

  • Sunday: Off
  • Monday: Push strength with Mary in Waltham
  • Tuesday: Taught and did timed circuits in my 6am
  • Wednesday: Woke up in the 4am hour to do November Project with Mary and Steph
  • Thursday: Taught upper body in class, pull strength workout
  • Friday: Off
  • Saturday: Went to a barre class with Liz, courtesy of the sweetgreen passport program

Workouts: Sunday 9/21 – Saturday 9/27

September Workouts

  • Sunday: Off
  • Monday: 3 mile run
  • Tuesday: Since I couldn’t stay and do push strength on my own, I taught and did a variation of it for class
  • Wednesday: Off
  • Thursday: Taught a lower body workout in class, pull strength workout
  • Friday: Took a barre class at Exhale in NYC with Erica and Bridget for a pre-wedding weekend workout
  • Saturday: Off

Workouts: Sunday 9/28 – Saturday 10/4

stations

  • Sunday: Off
  • Monday: 3 mile run with Tim
  • Tuesday: Taught a stations class, push strength with a 10 minute spin bike finisher
  • Wednesday: Lower body strength workout
  • Thursday: Taught and did an interval class with my 6am crowd, then taught the Athleta bootcamp event
  • Friday: Off
  • Saturday: Pull strength workout

–Let’s chat–
What is fitness looking like for you lately? What goals are you working on? Do you feel like you are in more of a routine now that fall is here?

Descending Run Ladder and Ab Circuit Workout

Hey guys! Thanks for all the positive feedback you’ve sent my way on yesterday’s post. I’m glad you enjoyed the little chat on a non-deprivation approach to healthy eating. If you missed it, check it out!

Today I’m popping in to share a fun new workout with you.

Descending Run Ladder and Ab Circuit Workout

This workout was inspired by the lovely blogger Nicole of Pumps and Iron, as she posted a similar format a couple of weeks ago. Last week on a day that it was way too nice out to exercise indoors, I took my workout outside to a local track with Nicole’s workout in mind. Since I didn’t want to do back to back days of strength, I opted for an ab circuit instead of a total body bodyweight one.

Track Workout

For the cardio portion of this workout, you start by running one mile. The distance you run will then decrease in a descending ladder style after you do each ab circuit, so in total you run 2.5 miles. Since the running is broken up into shorter distances, really try to push yourself to go as fast as you can, especially during those last .5 and .25 rounds. I found that my splits were pretty constant throughout the entire workout, with the exception of that last surge on the quarter mile.

Track Workout

For the ab circuit, I only did one round of each in between for four total rounds in the entire workout, but you can choose to do 2 or 3 rounds of it in between running if you want to.

Here are your moves:

  • 15 leg drops
  • 15 slow alternating leg drops (flutter kicks)
  • 15 quick alternating leg drops (flutter kicks)
  • 15 hovering scissor cross beats
  • 30 seconds side plank on the right, directly into 10 side plank knee crunches
  • 30 seconds side plank on the left, directly into 10 side plank knee crunches
  • 45 second elbow plank

Track Workout

Don’t mind my dirty knees! That’s what outdoor workouts get you.

I enjoyed taking this one outside, and it was nice to change up my running from my usual route. You could still do this one on a treadmill, another cardio machine of choice (might have to adapt mileage/format a bit), or along your usual route if you measure your mileage.

Let me know if you try it out!

–Let’s chat–
Do you prefer exercising indoors or outdoors? Do you prefer running on trails, the street, a track, or a treadmill? What ab exercises are you loving lately? If you don’t feel like chatting about fitness, tell me about something fun going on this week.

For me, I tried November Project this morning (and survived). I can’t wait to share my experience with you!