Tag Archives: workout

Crush It At The Gym Today

10 Sep

How? With this workout I created for you!

Print it out and take it with you to the gym if you want to try something different. It’s strength and cardio, and sure to leave you in a puddle of sweat. Make sure you have good form throughout the workout, and you can take breaks when you need to in order to ensure proper form. Here’s the first printable workout I created if you want to try that out first.

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Count your reps, and then next time you can see if you have improved! Here are some descriptions for each exercise:

Bosu squat jump: This is tricky to explain but here’s a link with a very detailed explanation and pics!

Push-up with shoulder tap: Do a pushup, once in the up position tap one shoulder with opposite arm, then vice versa, then drop back down into a pushup.

Hip raise on bench: Put your feet on a standard bench, butt close to the bench. Using your heels, lift up your hips and squeeze your glutes. Come back down and repeat.

Curl-to-shoulder press: Standard bicep curl, then up into a shoulder press. Keep arms in line with your ears.

Toe touches: Lie on your back with feet straight up in the air. Crunch up and touch your hands to your feet, or as close as you can get.

*Let me know if you decide to do this workout! Good luck 😉

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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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Motivational Monday!

26 Aug

The last week of August…wow! And also halfway done with marathon training…where has the time gone?!

I found this quote and thought it was cute, and a good way to think of it sometimes.

Next time you’re struggling on a run, or just don’t feel like going, think about this! It always helps to reframe exercise in a positive way when you really don’t want to go. How many times have you been too tired to even want to think about heading to the gym or to a fitness class? Reframe it and think of how great you will feel all out of breath and sweaty…and you know you won’t regret it!

What is your favorite way to workout? I’ve been talking a lot about running lately, but want to hear about YOU!

 

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New Workout Playlist!

13 Jun

Decided to switch up the design of my playlist. I’ve been loving Jason Derulo’s new song lately…as well as the Time Flies song!

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Do you have a song that you won’t get sick of no matter how many times you listen to it?

 

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Quick Abs Workout

25 Apr

Have you been working your core lately? I have been trying to be better about working on my core since it’s really important for runners…but it’s really important for everyone! Your core is what supports your body, and a strong core means less problems, such as lower back issues.

Here’s a quick abs workout for you to do after your workout today…let me know what you think!

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Do you work out your core? How many times per week?

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When You Just Don’t Feel Like Working Out

14 Mar

I had one of those days on Tuesday. My half marathon training class was cancelled, so a long run wasn’t happening, but I knew I had to get a 3 miler in. My mom and I headed to the gym to run on the treadmills, but I had no desire to do so. Sometimes, it’s just one of those days where you’re tired and unmotivated. It’s ok…we all have them!

But I got in the run anyway. Here’s how I trick myself into getting workouts in when I don’t want to. I simply break the workout into smaller pieces. I hadn’t slept well the night before and was really tired…I knew a continuos 3 mile run at a normal pace was just not in the books.

So I told myself I could run at a little bit faster pace than usual (6.3 instead of 6.0) for 3 minutes, and then do a brisk walk for 1 minute, and repeat until I hit 3 miles. This made the run a lot easier for me. I also do this at the end of long runs or in races…I just visualize the last mile to be an easy 4 laps around a track. It’s all about playing tricks on your brain!

You can do this while strength training too. Just focus on the first group of exercises and the fact that it’s only 3 sets, then move on. By the end of the first 3 sets, guarantee you will feel ready to tackle the next set of exercises, and if not, just simply do 2 sets of them.

We all have our off days, and it’s ok to take it easy when you aren’t feeling 100%.

What do you do when you are feeling unmotivated?

Thursday Workout Challenge

24 Jan

It’s still freezing here in NJ and I have no desire to go outside. I’m sure you don’t either. So I made a workout you can do right in your own home…no equipment needed as usual. Excuses are easy to make, but where there’s a will there’s a way!

The first 3 exercises I want you to do as fast as you can (while maintaining good form). You will do 3 sets without rest, and time yourself. Timing yourself allows you to track progress if you decide to do this workout again. Obviously, if you get a faster time it means you improved your fitness a little bit!

After that, take a 2 minute rest, then complete the rest of the exercises outlined at a normal pace (even slower if you need to…slower is better). You will do 2-3 sets of these exercises as well. Remember, go at a normal pace not as fast as you can.

Let me know if you try this workout, and what you think!

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The beginning of my “How To” series

1 Oct

After uploading a workout routine last week, I decided that, along with making longer workout videos, I would make short clips to show correct form on basic exercises. I know that exercising at the gym can be daunting, especially if you feel like you don’t know what to do. I want to help!

So, I made a “How To: Split Squat” and “How To: Plank” video.

Split squats are GREAT lower body exercises that really work the quads and glutes. Trust me, you’ll feel it. It’s also a really good exercise for beginners and those with knee problems. It’s stationary, as opposed to a moving lunge, therefore there isn’t a lot of stress on the knee. Remember, just go down as low as YOU can go, do not force yourself. Over time, you will be able to get close to the ground.

Also, planks are one of my favorite core exercises. The key here is to keep your body in a straight line. I like to balance a foam roller on myself before I start, just to make sure my head, back and hips are all inline. Flex your core to make sure you are holding yourself up with your core and not your hip flexors.

Let me know if you try the routine I posted previously, or either of these exercises! I’d love to hear your thoughts.

Good luck and have fun!

Need a workout? Here you go.

27 Sep

Are you new to lifting and don’t know where to start at the gym? Well, I wanted to write a post just for you! I know it can be intimidating to walk in a gym when you have no idea what machines do what, or when it’s packed with people. Knowing what to do will help build your confidence, and soon enough you’ll strut into the gym like you own the place 😉

This is a total-body workout, and a good starting point if you don’t know how to structure your workouts. Each exercise has a letter (A1, A2) which means that they are supersetted. You will do an A1 exercise, then move to A2, take a break, then repeat 2 more times before moving on to letter B exercises. Pick a weight that is challenging. You should be struggling a little to get those last few reps in. If you finish and don’t feel challenged, then grab heavier weights. Do not be afraid to lift heavy!! Each exercise is linked to YouTube video to show you proper form.

To start, do 3 sets of 10 reps of each exercise. The following week work up to 12 reps.

A1- Dumbbell split squats Works quads and glutes.

A2- Lat pulldown Works back, specifically lat muscles located along the sides of your back. (This video perfectly highlights the right and wrong way of doing it. Pull the bar down to the upper part of your chest, almost by your neck)

B1- Hip raises Works hamstrings and glutes. (Squeeze glutes and hamstrings at the top, pause, then lower)

B2- Dumbbell overhead press Mainly shoulders but a bit of upper pecs as well. Good intro to learning a flat dumbbell press later on.

C1- Dumbbell bicep curls

C2- Dumbbell single arm tricep extension I suggest keeping your arm on your elbow (of the arm that is working) throughout the whole time so you can really feel your triceps engaging

ABS

D1- Plank on your elbows (keep your elbows underneath your shoulders, and your back all the way down to your toes should be a straight line. If you can only hold it for 15 seconds to start, that’s okay! You will work up to longer periods of time

As you can see, this hits every major muscle group. I tried to use mainly dumbbells which are sometimes easier to get to than machines (and I like dumbbells more than machines in general when it comes to lifting weights). Let me know if you try this workout! I’d love to hear your thoughts and feedback.

Good luck and get sweaty!