POST-THANKSGIVING FULL BODY CIRCUIT

Ok, so now that we have eaten our weight in turkey, dressing, and all of the other yummies that accompany this holiday...what are we supposed to do now??

The "old" me would've thought I had to run a few extra miles to "burn off" all of the food I ate.  I would almost PUNISH myself for eating extra food during the holiday.  Nut uh.  Not anymore.

The "new" me has a different mindset: use that food for FUEL.  Get your body moving, lift some weights, and get after those muscle gains!

Here's a perfect way to get your blood pumping and sweat flowing - even while you're at home hanging with the fam.  You only need a couple of dumbbells (or some cans/jugs) and a few minutes to get it done!

FULL BODY CIRCUIT

• UP/DOWN PLANKS (20 TOTAL)
• JUMP SQUATS (15)
• BURPEES WITH PRESSES (10 - USING DUMBBELLS)
• DUMBBELL SNATCHES (20 TOTAL - USING SINGLE DUMBBELL)
• SIDE PLANK DIPS (20 TOTAL)
• ONE-LEGGED TRICEP DIPS (20 TOTAL)

[To see all of the moves in action (plus my really cute sidekick), check out my Instagram video.

I hope you enjoy this one, babes! 

XOXO

THE 10-MINUTE "QUICKIE"

The name says it all.  

This workout is short, not so sweet, but straight to the point.  My shoulders were on FIRE by the time I finished the 10 minutes!

I usually do my short HIIT bursts on Sunday mornings before everyone else gets up to get ready for church.  It's a great way to wake me up, get my blood pumping, and help get me focused for the busy day!  

This particular HIIT circuit is based on the "AMRAP" (or "As Many Reps As Possible") style.  This means that you will complete the moves for the required number of reps and then quickly repeat them...over and over and over again until the 10 minutes are up.  I know, it sounds amazing, right? Ha!  I promise it goes by very quickly and is an amazing fat burner! 

I definitely urge you to try this one out if you're in a time crunch or need a pick-me-up in the middle of the day!  Now let's get to it, shall we?

WARM UP:

BUTT KICKS (2 MINUTES)

10-MINUTE AMRAP:

(10) BURPEE TO SHOULDER PRESS

(10) RENEGADE ROW TO BURPEE TO PRESS**

COOL DOWN/STRETCHING

Remember that you don't have to rush through the moves just to get a high number of reps.  This isn't a competition!  Form is key here, so sloooow doooown if you need to! 

Blessings!

**Start with the second picture (renegade row) and progress back to the fist (burpee to press).  This is considered one "rep".

UPPER + ABS CIRCUIT

This is yet another "quickie" that you can bust out first thing in the morning, at nap time, or even after the kiddies have gone to bed.  It mainly works your upper body and abs, but you'll also get a little glute action with the squats + presses (you're welcome).

WARM UP:

STRETCHING 

CIRCUIT #1:

(15) PUSHUPS 

(15) WEIGHTED SQUAT + PRESSES*

(15) HAND-RELEASE PUSHUPS**

(15) TRICEP DIPS

REPEAT ENTIRE CIRCUIT X 2

CIRCUIT #2:

(40) MOUNTAIN CLIMBERS

(40 JUMPS) JUMP ROPE

(OR BUTT KICKS IF YOU DON'T HAVE A ROPE)

(30) DIAGONAL CRUNCHES

(30) PLANK WITH BALL PASS***

REPEAT ENTIRE CIRCUIT X 2

COOL DOWN/STRETCHING

*I LIKE TO USE A MEDICINE BALL OR DUMBBELL FOR THESE.

**STARTING IN A PUSHUP POSITION, LOWER YOURSELF ALL THE WAY TO THE FLOOR AND RAISE YOUR HANDS BESIDE YOUR HEAD. THEN PUT THEM BACK ON THE FLOOR, ENGAGE YOUR CORE, AND PUSH BACK UP TO THE STARTING POINT.

***HOLDING AN ISOMETRIC PLANK POSITION (HIPS SQUARED, BACK FLAT, BUTT TUCKED IN), TAP A MEDICINE BALL (OR SOMETHING WEIGHTED THAT MOVES EASILY) WITH ONE HAND TO "PASS IT THROUGH".  THEN HIT IT WITH THE OTHER HAND TO PASS IT BACK.

Let me know if you try this one and like it! ;)

Blessings!

LEG DAY + OUTDOOR SPRINTS

You know I'm all about my quick and efficient workouts.  I mean, I HAVE to be as a busy mom of two little ones!

This workout hits your backside and legs juuuust right.  I recommend using moderate weight during these moves and really focus on the squeeze.  The sprints at the end are optional, but definitely help to fatigue those muscles even more.  

Also, did you know sprints are amazing for sculpting your abs??  The explosive movement utilizes your core muscles like craaazy.  So get those running shoes on and get outside (or on treadmill, if you don't have an outdoor area to do them)!

WARM UP:

STRETCHING + BODYWEIGHT SQUATS (2 SETS OF 10)

SUPERSET #1:

WEIGHTED AND BANDED GOOD MORNINGS (3 X 12)

WEIGHTED AND BANDED SQUATS (3 X 12)

SUPERSET #2:

WEIGHTED PULSING LUNGES (3 X 12 EACH LEG)

WEIGHTED STEP-UPS (ON A BENCH, CHAIR, ETC. - 3 X 12 EACH LEG)

FINISH WITH:

ONE-LEGGED GLUTE BRIDGES (3 X 12 EACH LEG)

SPRINTS:

(I LIVE IN A VERY HILLY NEIGHBORHOOD, SO I DO MY SPRINTS UPHILL AND THEN "REST" AS I GO BACK DOWNHILL)

RUN AS FAST AS YOU CAN (30 SEC)

REST/WALK (30 SEC)

REPEAT THIS X 10 MIN TOTAL

I bet using the bathroom will be loads of fun tomorrow...ouch.  Haha!

Have fun, you guys!  

Blessings!

HIIT

If you saw my post on Instagram, you know this HIIT workout was my first cardio session in 2.5 MONTHS.  Needless to say, I was about dead when I finished. Dead and SWEATYYYYY.  I mean, my sweat was sweating. 

Anyone else love a good sweat sesh?  I make it a goal of mine to break at sweat at least once a day...and I sometimes meet this goal just chasing my crazy hooligans around - hahaha!

Ok, back to this workout.  It's quick, easy to follow, and it WORKS.  Let's get to it! 

Do each move for 1 minute each back to back without stopping.  When you have cycled through all the moves, take a 30-45 second break to catch your breath.  Then go again!  Aim for 4 rounds - or more if you're feeling like a bad mamma-jamma. 

WARM UP:

JUMPING JACKS

HIIT:

BURPEES WITH HAND-RELEASE PUSHUPS

DUMBBELL SNATCHES

PLANK BALL PASS

THRUSTERS

(WEIGHTED) JUMP ROPE* (WITH SIDE HOPS FOR THE OBLIQUES)

COOL DOWN/STRETCHING

Feel free to tag me in your post workout (sweaty) selfies!  I love seeing my workouts in action! 

Blessings!

* I purchased my weighted jump rope here. It just adds resistance to the movement.  You can use a regular jump rope if that's what you have, or sub jumping jacks for this move all together if jumping rope isn't your thing! 

FULL BODY BLAST

This full-body workout is sure to get you fired up - and work ALL your muscles in just a short period of time! 

The reason it's so short and effective is because of supersets.  Each superset consists of two moves that should be done back to back.  Do one superset of each (so one set of shoulder presses + one set of squats) and then take a 30-45 second break before repeating.  This will a) shorten the workout by working opposing muscles right after each other, and b) keep your heart rate up while still building muscle (read: burning FAT!).

WARMUP:  

PUSHUPS (3 SETS OF 5)

 BODYWEIGHT SQUATS (3 X 10)

PULLUPS (3 X 5)

SUPERSET #1:

SHOULDER PRESSES (3 X 8) 

BANDED/WEIGHTED SQUATS (3 X 10)

SUPERSET #2:

 BENT-OVER ROWS (3 X 10 WITH HOLD AT TOP)

GOOD MORNINGS (3 X 10 WITH A GOOD SQUEEEEZE)

SUPERSET #3:

TRICEP DIPS (3 X 10)

CURTSY LUNGES (3 X 10 EACH LEG)

COOL DOWN/STRETCHING

Have "fun", babes!

Blessings!