Tag Archives: no equipment workout

Fitness Friday – 10 minute workout!

14 Mar

TGIF! Who’s ready for the weekend? I’ll be spending today at the Blogging Concentrated 1-day workshop/conference in NYC, but I couldn’t leave you without a workout to kick off the weekend 😉

This is a 10 minute workout! Yes, it will only take you 10 minutes to complete. If you’re short on time or just don’t feel like spending an hour at the gym, then try this workout out.

There are a few ways you could do it. You could solely do the 10 minute workout (after a proper warm-up of course). Or, you could go for a run or do whatever you want first, then end with this. Or if you want to make it longer, simply do it for as many rounds as possible in 15 or 20 minutes. Challenge yourself!

This is also a bodyweight workout – which means no equipment! So…no excuses 🙂

10 minute workout!

We’re hitting legs, chest, arms, abs…burpees for cardio…this workout has got it all!

I’ll be heading to my Maryland tomorrow for my brother’s soccer tournament, so should be a fun weekend. I think we plan on visiting Baltimore for dinner or something. Hope everyone has a great weekend!

What are your plans for the weekend?

Out of the exercises in this workout (squat, push-ups, dips, bicycle crunches and burpees) which is your least favorite?

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Workout Wednesday

5 Feb

As I mentioned earlier, it’s yet another snow day here in NJ. I’m going to see if I can drive to the gym, depending on how icy things are. Unfortunately, I don’t have an all-wheel drive car!

However, just because you can’t make it to the gym doesn’t mean you can’t workout. That’s why I made this workout for you today, which you can do right at home-no equipment needed.

at home workout

A total body workout that hits major muscle groups…and come on, I had to include burpees 😉

Make sure you have good form for the squats, especially because you are doing high reps. Only go as low as you can go with a flat back. Don’t force it.

For reverse crunches, you can grab onto a sturdy object like a table, use a heavy medicine ball, or if you’re strong enough, you don’t need to hold on to anything but your head. Here’s my video demo:

For push-ups, it’s ok if you have to do them on your knees. Check out my quick, 30 second video on how to work up to full push-ups!

Despite bad road conditions, I plan on getting in a workout today no matter what!

Let me know if you try this out!

Do you like doing workouts for time? What are your favorite at-home workouts/workout videos?

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Indoor Workout Perfect For Winter!

7 Jan

So it’s been pretty cold recently…and after snowstorm “Hercules” I really don’t feel like even stepping outside sometimes. Tomorrow’s high is 9 degrees…sweet!

That’s where I got the idea for this workout. No need to go outside (though props to all my fellow runners who are braving the elements!), and now no need to even step outside to go to the gym. You can do this workout at home, and you don’t need any equipment!

Check it out:

You can do as many circuits of this as you want, or feel free to add reps to each exercises to make it more challenging. Give it your all and no doubt you will be sweating by the end.

If you want to do this at the gym, I also made a handy-dandy printable for you!

Let me know if you have any questions, and what you thought of the workout 🙂

Do you incorporate interval workouts & bodyweight workouts into your routine?

What’s your favorite exercise to do if you’re limited on time?

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Training With Marc

17 Sep

I’m starting a new series on my blog, called Training With Marc. Marc Pelerin is a running coach, and runs TrainWithMarc.com. He provides runners with personalized plans to help them achieve their goals. Oh and he was also an awesome runner in high school and in college…so he’s got a lot of experience! Visit his website for more info on the coaching he provides. I worked with him for over 2 years and was very happy with the results! 

Today he will be talking about strength training. Strength training is very important for runners. It helps you to correct muscle imbalances, and avoid injury. Plus, there are great exercises anyone can do even if you aren’t a runner.

Without further ado, here’s Marc!

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Hi everyone!  It’s Coach Marc and I’m back. This time I’m writing about my favorite body weight exercises.  As always, if you’re unsure of how to do an exercise, ask someone or look it up on the internet.

Before we get started, here are some of my “tips” to ensure I have a great post-run lifting session:

1.  Make sure I’ve been hydrating all day; not just in the 10 minutes before I run or workout.

2.  Make sure I’m warmed up.  It’s really tough to be strong when your muscles are cold.

3.  Have some great tunes or a buddy to keep you motivated.

4.  Don’t waste time.  Go from one exercise straight to the next.  Keep that heart rate UP!

OK, now that we have that settled, let’s get into some lifting exercises.  Typically, I’d try and do 3 rounds of each exercise.  The amount or time I spent on each exercise varies depending on where I am in my training.  The reps or times below are guidelines and not the rule.

 

Front Plank – 45 seconds

Squat Jumps – 10 reps

Pushups – 12 reps

Lunges* – 12-15 reps

Seated dips – 15 reps

 

*Beginners should do stepping lunges; transition to a walking lunge; finally, the advanced move is jump lunges.

For more tips, tricks, and all things running, be sure to visit trainwithmarc.com.

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Do you like doing body weight exercises, or do you prefer doing them with weights? For me, it depends on my goals. I certainly don’t mind body weight squats as opposed to barbell squats 😉

 

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Labor Day Workout Challenge

28 Aug

Are you going away for this upcoming Labor Day Weekend? You can still stay active with my bodyweight/no equipment workout you can do anywhere! Do it in your hotel room…in your friends apartment…on the beach…no excuses! 😉

labordaywkFor each section, count how many reps you do (hence the AMRAP – as many reps as possible). That way, next time you do it you can compare numbers to see if you have improved.

For the exercises like the 4 jumping jacks and 2 squats, going through that equals 1 rep. Here’s a quick explanation for some of the exercises:

Box Jump: You can do this on a ledge, stair or bench, but if none are available simply squat down as low as you can and jump as high as you can.

Pushups with shoulder taps: Do a regular pushup, but when you come back up take your left hand and tap your right shoulder, then take your right hand and tap your left shoulder, then go back down into a pushup. Harder than it sounds!

Split Lunge Jumps: Step back into a reverse lunge, go down, then jump up and land into a reverse lunge with your opposite leg.

Staggered Pushups: Do a pushup, then when you come back up, walk your hands to the right, do a pushup, come up and walk your hands back to center, do a pushup, come up and walk your hands to the left, etc.

Russian Twists: Sit up nice and tall, chest up, shoulders back…extend your arms in front of you, then keeping the upright position twist to the left and touch your hands to the floor, come back to center, then twist to the right.

**This whole workout is about 10 minutes…so you can do a quick workout, or do it 2-3 times through for a longer workout!

Let me know if you try this out!

What are your Labor Day Weekend plans? Do you plan on keeping on track or do you take holidays off? Depends on my mood 😉

 

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Wednesday Workout Challenge

21 Aug

Looking for an at-home workout to do? Here’s one I created that is heavy on the cardio but still includes some strength moves. Below the image I will try to write descriptions of certain moves.

cradiocrusher

Lunge/Split Jumps: Step back as if going into a reverse lunge, go as low as you can, then jump up and switch legs (opposite leg now lunges back).

Skaters: Hop to the side and cross one leg behind you, then hop to the other side and cross your opposite leg behind you.

Plank Jacks: Get into plank position, and start hopping legs in and out like jumping jacks.

180 Degree Jumps: Squat, then jump and turn around simultaneously so when you land you are facing the opposite direction.

Switch kicks: I always feel like a karate master doing these. Kick one foot up as high as you can, then as you lower, jump and kick the other foot up. Do it as fast as you can.

Toe Touches: Lie on your back, legs as straight as you can, crunch up and try to touch your toes.

If my explanations aren’t good enough (I’d be a horrible teacher), just YouTube it for a visual!

Let me know if you decide to try this workout 🙂

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Thursday Workout Challenge

18 Jul

Up for a challenge? Or want to escape the outdoor heat and just work out in your living room? Here is a workout for you!

Once you warm up for 5-10 minutes, complete 5 rounds of these exercises for time. Simply go down the list and then start over. If you need a break, feel free to take a break. At the end, write down your time so that the next time you do it you can compare and see your improvements.

You can add on cardio to the beginning or end of this workout too if you’re feeling up to it 😉

BWworkout

How have you been beating the heat? Let me know if you try this workout!

Workout Challenge!

20 Dec

Heading to the gym? Or wondering how to work out at home with no equipment? Here you go!

workoutplan