bodyweight

30 minute outdoor cardio (all levels)

Who else is loving the warmer weather? I always feel like spring / summer sneaks up on us! I have changed up my workout routine a bit, and have been adding in a run on Tuesday mornings. Never anything crazy, not more than 3 miles, just something to get outside. Today I am sharing one of my favorite running intervals. It works whether you are a beginner, or experiences. Beginners, feel free to flip flop your run and walk periods. Experienced runners, take your running pace faster and enjoy a shorter run while still enjoying the metabolic and cardiovascular benefits.

Intervals are just iike HIIT in a lifting. You push your body, get your heart rate up, then give it time to recover. You will get more afterburner with a workout like this than a low intensity steady state run that is a bit longer. I encourage you to try something new!

EQUIPMENT NEEDED:

  • sneakers

  • watch

WARM UP:

walk for a few minutes to get the blood moving. Foam roll if you are particularly sore

the workout

COMPLETE 5X THROUGH

4 minutes Run

2 minutes Walk

Speed will depend on your current running abilities. Pick a run pace that challenges you.

Cool down with a walk or stretching.

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Bodyweight HIIT

Determined to get back on that workout sharing grind. I am writing workouts constantly, and I know I need to share the love. Video demos are on the back burner at this time (just being honest) but remember you can message me or just google a how-to vid if needed! Enjoy.

EQUIPMENT NEEDED:

  • interval timer (recommend GymBoss App)

  • Band (optional)

  • Weights (optional)

the workout

Circuit: 45 S WORK: 15 S REST - REPEAT 3X

Banded squat step outs

Down dog to high plank to T rotation

Alternating reverse lunges with knee drive

Inch worm to push up

Forearm plank jack to heel lifts

Banded glute bridges

Bicycles

Mountain climbers


This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

16 minute Tabata

Well, March is here, so that is crazy. This weekend we are going on a super duper short, but much needed weekend getaway. While I will be doing 0 physical activity (to relax and because my knee is acting up), I know that many of you will be active. This 16 minute tabata workout can be done before you get in the shower for brunch or as a quickie after work on a weekday. All you need is yourself and an interval timer app.

Remember, tabata is high intensity interval training. The goal is to get your heart rate up and then let it come back down. Really push it during your ‘working’ time.

sunworkout.jpeg

EQUIPMENT NEEDED:

  • interval timer (recommend GymBoss App but there are others)

the workout

FOR EACH CIRCUIT SET INTERVAL TIMER APP TO 20 S WORK INTERVAL AND 10 S REST INTERVAL - 8 ROUNDS. THIS WILL TAKE YOU THRU EACH EXERCISE PAIR 4 TIMES AND TAKE A TOTAL OF 4 MINUTES PER CIRCUIT

CIRCUIT 1

In and out squat jumps

Plank to pike toe touches (opposite hand to opposite foot)

Rest 1 min before starting next circuit

CIRCUIT 2

Alternating curtsy lunges to jump squat

Plank hold with knee to elbow, alternating

Rest 1 min before starting next circuit

CIRCUIT 3

Reverse lunges with pulse, alternating

Jump lunges

Rest 1 min before starting next circuit

CIRCUIT 4

Burpee

V-sit

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Quick Booty Burn

Happy 2019 Friends!! I am so excited for this year. I have so much exciting stuff to share with you guys, and I promise my regular blog feed will be getting more love soon, but for right now, lets talk fitness. If you’re like 99% of the world you have some health related goal for 2019 and I sure hope it includes moving more!

Fitness is about movement, living actively, moving in a way that is sustainable and promotes longevity and health. If you are not moving your body intentionally, most days of the week, you’ve got work to do. For a lot of us, time gets in the way, which is why its important to me to share workouts that can be done anywhere and with little to no equipment. When you don’t need to get into a gym, a lot of barriers fall away.

I am all about the booty moves. Seriously, if you want a nice booty, you gotta work it! And truthfully, strength and stability start in the legs so whatever your movement of choice, booty work can always help! I am sharing some of my fav moves in a quick workout today to get your booty burning.

If you have confusion about an exercise or questions about making a move less or more challenging, please comment or contact me - my goal is to share workouts that everyone can do and I am happy to provide those modifications on request. Additionally, remember you can google any of the moves to find a demo!

2019 - lets do this!

equipMENT NEEDED:

  • a mat

  • resistance band (recommended)

the workout

COMPLETE 30 reps of each exercise. For single leg exercises, complete 30 reps per leg. Repeat 4 times.

Sumo squat with pulse

Alternating reverse lunges (each leg)

Quadruped donkey kick pulses (each leg)

Side lying clams (each leg)

Banded glute bridge, narrow stance

Banded glute bridge, hip distance stance

Banded glute bridge pulses, wide stance

Burpees (omit if plyos don’t jive with you)


This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

End 2018 Strong

Hi all. I hope you had a great holiday. The new year is around the corner. If you’re like me, you’re trying to fit in some serious sweat in 2018 while you still can. There is something about sticking with / starting good habits BEFORE the new year that makes new year goals much less daunting.

Here’s another quick one for you. I know a lot of people are still traveling, so this is a body weight workout you can use this weekend to get your metabolism revved before you head into your last celebrations of 2018.

Enjoy!

the workout

20-18-20-18 REPS

YOU WILL COMPLETE 20 REPS OF EACH EXERCISE. ONCE YOU HAVE COMPLETED EACH EXERCISE GO BACK TO THE BEGINNING AND COMPLETE 18 REPS OF EACH. THEN 20, then 18 again for a total of four times through the below exercises.

Burpees

Air squats

Lunges (per leg)

Walking planks (start on hands, lower one forearm at a time, then lift back to hands one at a time = 1 rep)

Straight leg sit ups

If you try this workout, or any of my others, let me know by commenting below or tagging me on social media @realfoodcourt!

Home Holiday Workout

Happy Holidays friends!!

Wow this month has FLOWN by!

I haven’t posted my workouts here the last 2 weeks but I have been sharing on Instagram so follow me there if you don’t already!

I know a lot of people are traveling this weekend / next week or are dealing with changes to your fitness routine due to holiday activities. While you 100% deserve a break and to rest your body, I also understand the desire to get moving. Sometimes we’re so jolly and full of cookies that our body asks us to move it a little. Sometimes we’re feeling down about something, and some movement can help us feel better. While a walk or a run are great options, I wanted to share an at home workout you can do anywhere!

My goal was to eliminate jumping from this workout, because I totally understand that sometimes when you’re traveling jumping just isn’t an option! Let me know if you try it out.

fullsizeoutput_5e50.jpeg


the workout

50-40-30-20-10 REPS

YOU WILL COMPLETE 50 REPS OF EACH EXERCISE. ONCE YOU HAVE COMPLETED EACH EXERCISE GO BACK TO THE BEGINNING AND COMPLETE 40 REPS OF EACH. THEN 30, THEN 20, THEN 10. REST AS NEEDED.

Air squats

Alternating lunges (total)

Plank hold w/ alternating shoulder taps (total)

Glute bridges with pulse

Bicycles

Whatever you decide to do this holiday weekend, enjoy yourself, and don’t shame yourself. You deserve time to relax without guilt.

Merry Christmas!!

Ladder 30 Workout

Well, it’s about to be December. Not sure how that happened.

Sharing a fun end of the month workout you can do anywhere. At home workouts aren’t so bad, you just need some good tunes and a clear space. It can be hard to get into at first but once you find your groove, it really can save a ton of time! Try out this body weight workout at home!

If you have confusion about an exercise or questions about making a move less or more challenging, please comment or contact me - my goal is to share workouts that everyone can do and I am happy to provide those modifications on request. Additionally, remember you can google any of the moves to find a demo!

EQUIPMENT NEEDED:

  • mat

WARM UP:

foam roll; 30 s each of jumping jacks, air squats, inch worms

the workout

10-20-30-20-10 Reps

You will COMPLETE 10 reps of each exercise. Once you have completed each exercise go back to the beginning and complete 20 reps of each. Then 30, then 20, then 10. Rest as needed.

Jump switch lunges (total)

Wide leg squat with pulse

Frogger

Push ups

Straight leg sit up

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Fit Black Friday

I hope you all had a great Thanksgiving and ate some delicious foods. I also hope there is no GUILT hanging over you today. Remember, holidays are a moment in time. You SHOULD enjoy, indulge, and be thankful. Then, you return to your usual habits as soon as you can. I won’t lie, it is doubtful I get in a Black Friday workout this year. I usually love it, but with so many people staying at my parents house there just isn’t the space, and I am not about to run in 30 degree weather. If you ARE ready to get some sweating in today, I hope this do anywhere workout helps you out.

If you have confusion about an exercise or questions about making a move less or more challenging, please comment or contact me - my goal is to share workouts that everyone can do and I am happy to provide those modifications on request. Additionally, remember you can google any of the moves to get a demo!

EQUIPMENT NEEDED:

  • mat (optional)

WARM UP:

4 times through sun salutation A and foam roll

the workout

Complete each exercise for 40 seconds, rest for 20 seconds, before moving on to the next exercise. Complete the circuit 3x through.

Jumping jacks

Burpees

Drop Squats (jump legs wide and tap the ground, jump them together and stand tall, repeat)

Push ups

Squat, lunge, squat, lunge

Wide mountain climbers (jump feet to outside hands)

Squat hold with punches forward

Jump squats

High knees

Optional ab circuit. Complete each exercise for 30 seconds without rest, repeat 2-3 times.

Forearm plank with alternating hip drops

Forearm plank with knee taps

Bent knee sit up to tap toes

Bent knee alternating ankle taps

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Full body booty (35 min)

Full body workout with booty focus. This will take about 35 minutes. While a timer works great, I LOVE the GymBoss app because it beeps when my time is done so I don't need to keep checking the time. Highly recommend!!

If you have confusion about an exercise or questions about making a move less or more challenging, please comment or contact me - my goal is to share workouts that everyone can do and I am happy to provide those modifications on request. Additionally, remember you can google any of the moves to get a demo!

fullsizeoutput_5e4f.jpeg

Equipment needed:

  • gym boss interval app

  • kettlebell or dumbbells

  • sliders or paper plates (optional)

  • resistance band (optional)

Warm up:

4 times through sun salutation A; foam roll as needed

the workout

Abs 40 s work: 20 s rest - repeat circuit 3x

knees to chest (plank position, feet on sliders, bring knees to chest)

bicycles

high knees

full body 40 s work: 20 s rest - repeat circuit 3x

push ups with ankle banded leg lifts at top

squat to overhead press

kettlebell or dumbbell swing

booty 40 s work: 20 s rest - repeat circuit 3x

single leg deadlift (right)

single leg deadlift (left)

reverse lunges (right)

reverse lunges (left)

squat with knee pulse back (band above knees optional)

 

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.