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!

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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.

November Tabata

Hi Friends!

I have officially started teaching group fitness this month and it has been so fun. If you haven’t come out to a class yet and you are in Baltimore then you need to join!! I am teaching at InlineFit in Canton on Monday evenings. Contact me for more deets or head to their page here.

Today I am sharing a Tabata workout we did in class earlier this month. Basically you’re working out with me from the comfort of your home. If you missed October’s Tabata you can grab it here, and save it for another day!

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.


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Today’s workout will take 30 minutes with a warm up/ cool down.

EQUIPMENT NEEDED:

  • a mat

  • interval timer (recommend GymBoss App)

  • Kettlebell or dumbbell

WARM UP:

4 times through sun salutation A; 10 air squats; foam roll as needed

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 for A TOTAL OF 4 MINUTES PER CIRCUIT

CIRCUIT A

Reverse lunge (L) to squat to reverse lunge (R) to squat, repeat

Plank hold - knee to opposite elbow, plank jack, other side, plank jack, repeat

Rest 1 min before starting next circuit

CIRCUIT B

Deep reverse lunge to stand with knee up (left first time thru, then right, etc)

Forearm side plank (L first time thru, then R, etc)

Rest 1 min before starting next circuit

CIRCUIT C

Kettlebell swing

Plank jack to hand tap opposite foot, plank jack, other side, repeat

Rest 1 min before starting next circuit

CIRCUIT D

Mat hop overs

Forearm plank to dolphin

Rest 1 min

CIRCUIT E

High knees

Mountain climbers

CORE BURNOUT: COMPLETE each exercise for 30 seconds in succession (this means no rest until you finish all four exercises) Rest and repeat up to 4 times.

Deadbug

V-up

Butterfly sit up

Alt heel touch crunch


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