I have posted a workout similar to this in the past however now that we are all home, I rewrote it assuming minimal equipment.
Choose a path to start....follow the arrows any way you like....when you get to the bottom (60 sec plank), go back and choose a new path.
For the weights, use either hand weights, bottles of water, or a backpack filled with some books, etc.
Have fun on your adventures! Enjoy!
This is a challenging, no-equipment-needed HIIT workout you can do anywhere.
Format is a descending interval ladder.
1. Belt kick squat
(can substitute any type of squat or do a belt kick squat which is a squat with a single leg kick as you rise up
out of the squat).
2. High knees
(either march or add impact with high knee jog in place)
(any burpee that makes you happy!)
4. Jumping jacks
(impact or non-impact jacks)
1. Belt Kick Squat (60 seconds)
2. High Knees (60 seconds)
3. Burpee (60 seconds)
4.Jumping Jacks (60 seconds)
1. Belt Kick Squat (50 seconds)
2. High Knees (50 seconds)
3. Burpee (50 seconds)
4. Jumping Jacks (50 seconds)
1. Belt Kick Squat (40 seconds)
2. High Knees (40 seconds)
3. Burpee (40 seconds)
4. Jumping Jacks (40 seconds)
1. Belt Kick Squat (30 seconds)
2. High Knees (30 seconds)
3. Burpee (30 seconds)
4, Jumping Jacks (30 seconds)
1. Belt Kick Squat (20 seconds)
2. High Knees (20 seconds)
3. Burpee (20 seconds)
4. Jumping Jacks (20 seconds)
Good job! :-)
Before spring break and before in-person classes were cancelled at Duke, I assigned my students the task of creating their own workout. Over the next few weeks I'll share some of their awesome workouts here.
This HIIT workout was designed by Meredith and it's fantastic.
No equipment needed.
Have fun and get ready to sweat!
30 seconds work: 30 seconds rest
2 min. Rest between each round
7 minutes steady state cardio with upper body movement
1. Jumping jacks
3. Mountain climbers
5. Jump squats
Stretches for total body (chest, back, deltoids, arms, legs)
I taught this workout to my college students the week before spring break and it was awesome. This is one my favorites because it is simple, uses minimal equipment, and keeps you engaged because it changes every minute. You can do the entire workout or break it up into 10 minute intervals. Have fun! xo
1 minute for each exercise
Exercises are grouped in 4 categories. (see below)
Rest anywhere from 30-60 seconds between exercises.
Equipment: light hand weights (or cans, filled water bottles, items at home that have weight, you can use a backpack with books), mat, bodyweight
Warm up: 5-10 minutes of dynamic stretching
Realizing that our at-home gym equipment options might be limited, I've been thinking about how we can improvise with items we might have in our homes.
This workout uses a backpack or a duffel bag instead of a sandbag.
Sets: 1-3 (go through all 10 in order, then repeat if you feel like doing more!)
Equipment: backpack or duffel bag, books or heavy-ish objects to fill the bag to desired weight, mat (optional).
Warm up: 5 minutes of dynamic stretching
This is one of my favorite upper body workouts. The entire workout as written will take anywhere from 45-60 minutes. If you are short on time, you could cut the sets down to 2 for each muscle group or run through the entire workout top to bottom one time.
Equipment: Cable machines, free weights, battle ropes, med ball, body weight, mat
Warmup: 5 minutes of dynamic stretching for total body
Chest/Back (using cables)
8-12 reps, 2-3 sets
1. Lat Pull Downs
2. Chest flyes
3. Seated cable rows
Shoulders/Chest (free weights)
8-12 reps, 2-3 sets
1. Overhead press
2. Chest press
3. Angled deltoid raises
1. Single rope waves (30-60 waves)
2. Slam ball slams (10-20 slams)
3. Burpees (4-10 reps)
1. Prone spinal extensions (8-12 reps)
(lying face down, slowly lift upper and lower body away from the ground, then lower back down to start)
2. V-sit with a twist (10-20 reps)
3. Low plank to high plank (or just hold plank) 30-60 seconds
Biceps/Triceps (free weights/bodyweight)
8-12 reps, 2-3 sets
1. Bicep curls
2. Overhead tricep extension
3. Tricep dips off a bench
My birthday is December 22nd.
Tim's birthday is February 22nd.
22 was my H.S. soccer jersey number.
22 is my favorite number and the theme for this workout.
22 exercises. 22 reps.
Super duper good fun.
Warm up: 5-8 minutes of your favorite cardio/dynamic stretching movements
Equipment: light hand weights (3-8 lbs) , mat, YOU
1. 22 squats
2. 22 alternating forward lunges
3. 22 jumping jacks
4. 22 alternating reverse lunges
5. 22 alternating overhead presses
6. 22 bent over rows
7. 22 anterior deltoid raises
8. 22 pushups (good times!)
9. 22 side-lying leg lifts (target outer thigh muscles here...abductors)
10. 22 side-lying leg lifts (target outer thigh muscles here...abductors)
12. 22 alternating leg v-ups (weight over chest, lift upper body and one leg up and touch weight to toe, then lay back down and repeat with other leg)
13. 22 chest press on floor (option to hold bridge while pressing weights over chest)
13. 22 mountain climber legs while holding plank
14. 22 moving bridge lifts (hold bridge and lower hips down and up, engaging glutes)
15. 22 wide squats
16. 22 burpees (more good times!)
17. 22 alternating side lunges (step out to the side, hips/knees/toes turn in direction of lunge to side, slight hip hinge, step feet back together and step out to other side and repeat)
18. 22 high knees
19. 22 bicep curls
20. 22 overhead tricep extensions
21. 22 v-sit twists
22. 22 alternating knee drops while holding forearm plank
Warm down/stretch: 5 minutes
A ladder drill is a progressive reps workout and a nice way to mix up your strength routine.
This format can get tough so feel free to modify how far up the "ladder" you climb..remember you have to come back down again. This workout could be modified if you are in the gym and have access to either cable machines or other strength equipment.
Equipment: dumb bells (medium weight), resistance bands, mat, a workout buddy (optional)
5-8 minutes of cardio/dynamic stretching (squats, lunges, arm circles, etc.)
2 reps of each exercise, then 4 reps, then 6, then 8.
If you have the time and ready for more, come back down the ladder starting at 8,
then 6, then 4 and 2 reps of each.
1. Wide squats
2. Overhead press with weights or bands
(stand on band, hold handles and press up over head)
3. Side lunges
4. Single arm lat pull downs with bands
5. Partner squats with bands (loops bands with partner, step away from each til there is good tension and sit back into squats...if you don't have a buddy, then loop the band around a pole, tree, etc)
6. Partner rows with bands (loops bands with partner, step away from each til there is little tension when arms are fully extended. With a little bend in the knees and engaged core muscles, draw the handles back, bending the elbows, engaging the mid-upper back muscles and let the elbows slide close to the rib cage in a row, then return to fully extended). Again, this could be performed without a buddy and using the band looped around a pole, tree, etc.
7. Push ups
8. Plank with mountain climber legs
9. Bicep curls
10.Tricep dips off a bench, chair, curb (or overhead tricep extension with weight)
Warm down/Stretch: 5 minutes at least
This workout was created by one of my awesome students this past semester. It's an intense workout so feel free to cut the work times down and increase the rest times as needed. Enjoy!
Equipment: Plyo boxes (or bench/platform), mat
Warm up: 5-8 minutes on cardio machine of choice
WORKOUT: (1-3 rounds)
Warm down/Stretch: at least 5 minutes
Equipment: Cardio machine, free weights, weight machines, cables
Warm up: 8-10minutes on cardio machine of choice/dynamic stretching
WORKOUT: 8-12 reps, 30-60 sec rest in between exercises). Run through the entire sequence and repeat OR complete 2-3 sets before moving on to the next round.
REPEAT from the top! :-)
Warm down/Stretch: at least 5 minutes
Welcome and thank you for visiting this site. I'm happy and grateful to have a place where I can write about fitness and wellness. In addition to blogging about exercise and sharing workouts, I also use this space to tell 200-word stories about the inspiring and amazing people I encounter in this career. I look forward to sharing as many of these journeys as possible, and would love to hear from you if you would like me to tell your story. You can contact me anytime. Thank you so much for your interest and your effort. Think fit...be fit...stay fit! You are stronger than you think. #STYT