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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