Hotel Workout

hotel workout

Hey guys! Someone asked me recently if I had a good hotel workout she could do because she travels a lot for work and doesn’t always love to go to the hotel gym or it is just too crowded.

I came up with this for her and all of you. I hope you find it helpful! It is definitely travel friendly and the only thing you will need to bring is the will power to do it and a resistance band!

There are 3 different workouts that you can do, one each day or if you have more time you can combine them in any combo that you like. I said to do 3 rounds but if you are pressed for time 2 would do or one round in each category. Keep it handy and play around with it.

Total body:

Dips on chair or bench x 15

Body weight squats x 25

Plank x 1 min

Resistance band bicep curls x 15

Mt. Climbers x 15

Walking lunges (the length of wherever you can find)

Push ups x 15

Calf raises x 20

Repeat 3 rounds and rest when needed

Upper body:

Wall Push ups x 15

Resistance band shoulder press x 12

Forearm plank with alternating one leg up x 30 sec each side

Dips x 15

Resistance band bicep curls x 12

Plank shoulder taps x 20

Repeat 3 rounds and rest when needed

Lower body:

Alternating lunges forward x 12

Alternating lunges backwards x 12

Bridges one leg x 12 each leg (maybe lay on a towel, because ewwww…)

Wall sit x 1 min

Squat jumps x 12 (who cares if the people below you care-you are a stranger to them-but try to land lightly on your feet 🙂

Side lunge x 12 each side

Plie’ squat x 15 (wide leg and toes pointed out)

Repeat 3 rounds and rest when needed

Look how awesome you are….caring about your workout when you travel!!

🙂 🙂 🙂

xo,

Adrienne

July 2105 Challenge

july challenge 2015

I put together a great challenge for you to add to your workouts or do alone 3 days a week for the next 3 weeks!

You will perform 2 rounds the first day then 3 the second, then 4 the third day of the week..

Start over on week 2 and then again in week 3. This really gets your heart rate up and challenges your entire body.

Remember consistency is key! If you stop your body will stop progressing and changing! 

Challenge accepted, I hope!

Check in on Facebook if you wish 🙂

xoxo,

Adrienne

February Kettlebell Challenge

25 kb

It’s time to love your kettlebell and your body!

This month’s challenge will be 9 kettlebell moves divided up into 3 per week for 3 weeks. My biggest wish for you is that you go up in weight on your kettlebell. (within safe reason-I just went up to a 25 lb because I had been hovering around my 10/15/20’s for too long) I am stronger than that and so are you! I just got all comfy and cozy and it was easy and I liked that for a while. It is so easy to get comfortable. But do you know what doesn’t happen when you get comfortable?

Change!

Here we go week by week, move by move….

Week #1:

Double arm  tricep extensions

kb 1

Up right row

kb 5

Lunge-see picture but also know that you can hold the kb in on your chest instead of out

kb 3

Week #2:

Swing-grab kb from ground with feet shoulder width apart, thrust the kb from  low to high position until the kb is eye level or straight above your head

Single arm row

kb 4

Chest press w/bridge-lay on back with feet on ground, knees bent, press the kb while thrusting (bridging) up and down with each one.

Week #3:

Abdominal twist

kb 2

Bicep curl in low squat-lower down to low squat if you can (if not stand) and hold that position while you curl the kb with both hands, elbows resting on your inner thighs

Deadlift-stand with knees slightly bent/ loose (feet together or shoulder width apart and lower the kb down to almost touching the ground and slowly stand to upright position (arms stay straight the entire time but elbows are not locked)

>>> Notes:

*You will do as many reps as possible but ideally you should burn out around 12 to 15 reps on each set because that is where the weight of your challenging kettlebell should be. I don’t want you wasting your time on light weights and a million reps. Get right to the point and challenge yourself.

>>>Do the workout 3 days a week at 3 sets or rounds of each of the 3 moves then move on to week 2 then week 3. If you can skip a day between so for example do the workout Mon, Wed, Fri. By the time you are done you can then incorporate these 9 new moves at home or at the gym all the time, yay!

*For a warm up you can definitely run through each move at a lighter weight-that is always a good idea. You always want to warm up somehow by stretching, jumping jacks, non-weighted squats, arm circles….get your blood flowing then tackle the task at hand.

>>>Perform all moves slowly and deliberately. It is not a race. Make each one count.

*You will rest 30 to 60 seconds in-between each set. Have water nearby and make sure you eat a protein/carb/sugar meal after. Example: smoothie, chicken/sweet potato/ grapes, eggs/toast/avocado, Fuel up after your workout 🙂

I hope you enjoy challenging yourself these 3 weeks 🙂 🙂

***please, please, please use this challenge as a reason to push yourself and go heavier on your kettlebell if you can!

xo, A

15 Day December Challenge-Squats, Push ups and Planks

Starts today!!! Join me in a little extra movement for the next 15 days! Starts 12/8 and ends Monday 12/22!! You can do this at any fit level! I especially want those of you that think you can’t to definitely do it! Add this onto your existing workouts or just do this for the next 15 days. Your body wants to be moved!! If you can’t do all that is asked at one time (especially as they get harder) break them up in half and do some in the morning and some at night, as long as you get them done by the end of the day you are good!  For example on day 12 you can do 50 squats, 15 push ups and a 1 min plank in the morning. Then, at the end of the night you can finish with a 50 sec plank, 15 more push ups and 50 more squats. Ready, set, go!!!

15 day dec challenge

1 Min Drills Workout

1 min drillsPerform this workout non-stop each move for 1 min with lighter weight DB (dumbbells) and then rest for 1 min before moving onto round 2 and then 3. It should take you a total of 45 min if you do all 3 rounds. Make sure you hydrate and rest if needed if you feel you need to. Remember we are all at different levels so do what you can!!! Getting it in is what matters!!

Have fun!!! xo, A

Total Body Happy Thanksgiving Workout!

thanksgiving2014

It’s Thanksgiving week!! I am so thankful for so much in my life!! Not because I have it all or have the perfect body or a million dollars. I am just thankful for all that I have and all that I don’t. I am thankful for who I am and where I am right now. I am thankful for all that I have learned and all that I still have to learn, I am thankful for my friends & family. I am thankful to just be alive in this beautiful world and that I have a healthy body so that I can even do this workout or any one for that matter-so I will!! I will eat, I will drink and I will enjoy it!! I hope you do too! Remember being thankful for what you have currently will lead to more happiness and more thankfulness down the road!! It’s a lovely cycle that can only start with gratitude! Do this workout anytime this week or several times this week 🙂 !!

1. Plank jack to push up x 10

(start with a plank jack, go down to push up and repeat for 10)

2. Bicep curls x 15 with DB

3. KB swings x 20

4. Overhead triceps ext with KB x 15

5. Thumbs up lateral shoulder raises with DB x 10

6. Squat jumps x 10

7. Squat to shoulder press with DB x 10

8. Front shoulder raise with DB x 10

9. Pike sit ups x 30

Run 3 track laps or 1/2 mile as fast as you can (outside or on treadmill)

***Rest 45 sec in between each exercise/Repeat for 2 to 3 total rounds in 30 to 45 min.

***If you are using light weights you can feel free to do more reps and if you are using heavier weights then you can do less reps and if you are using the “just right weights” then you can do what I said. 🙂

Happy Thanksgiving to you all! Be thankful!!!!

Remember to enjoy your friends, family and food!

xoxo

A

The Fast 5 Layered Cake Workout

layered cake wrkout

Hi all!! I am so excited to do this workout tonight! I wanted to share it with you now! It is called the Fast 5 Layered Cake Workout but guess what… it is really 10 moves-5 of them are layered in between the other 5 moves!! Sneaky, I know!

This is how you will perform this workout:

You will do 3 sets of each of the weighted exercises and the hidden 5 are non-weighted that you will do as active rest in between them each set!

Warm up first! I like to do the Dancing Dog as a warm up-this is when you constantly switch from the down dog to up dog positions for 1 min. It will activate your entire body!!

Rest for 1 min in between each # exercise and 30 sec after each layer 🙂

#1. KB Swings x20/ 30 sec high knees layered in between set 1 and 2

#2. DB Shoulder Flyes x12/ 30 sec jumping jacks layered in between sets 1 and 2

#3. Laying down KB in/outs x20/ 30 sec Bridge hold layered in between sets 1 and 2

#4. KB Deadlifts x20/ 30 sec fast jog in place layered in between sets 1 and 2

#5. Push ups x15/ 30 sec Child’s pose layered in between sets 1 and 2

If you are outside or at a gym run 1 mile afterwards just to put some icing on the cake!! Cool down and stretch properly too! This workout should take about 30 to 45 min depending on your fit level.

Get to it!!! Have fun!! Enjoy your cake!! A

Kettlebell Total Body Fire Session

kb total body fire sessionYou know those workouts that leave you struggling to walk the next 2 days?? This is one of those! I did this Monday night with my class and man oh man are we all hurting still today!!

This hits your whole body and will leave you feeling like you really laid down some work-trust me!

This is about a 45 min workout but of course can be modified if you are a beginner and need to do less rounds or less reps!

Be sure to stretch and eat properly before and after and keep hydrated!!

Use the heavier KB when possible but downgrade to the lighter when you need to. I used a 20 lb and a 10 lb. If you have dumbbells at home you can certainly substitute with those!

Go get em tiger! Happy sweating!!

xo~A

Squatastic Workout!

squatastic workout

Great overall body workout that you can do at the gym, at the track or even right outside your front door!

**10-1 push ups: do 10 push ups rest for 10 seconds then do 9, rest for 10, then do 8, rest for 10… until you get to 1

**10 -1 Squat/Hold: do 10 squats then hold for 10, do 9 squats, then hold for 9, do 8 squats, then hold for 8….until you get to 1

I used a 20 lb KB for the swings and twist and a 10 lb KB for the walk up downs and walk overhead hold

 

Enjoy!!!

xo, A