Tag Archives: Workout

10 Minute Upper Body Interval Workout

8 Nov

During my first week of half marathon training I ran a total of 5 times.  Wow – that’s a lot for me!  Since I’ve been dedicating more time to running I’ve been including a few more super quick interval workouts instead of my longer strength workouts.  Most of the time I do body weight exercises and really give them my all during each intervals.

Intervals have been so much fun for me lately.  It’s easier to push yourself knowing that you only have to do the exercise for 20-50 seconds. 

Let me know if you try this one out.  I was feeling the workout in my triceps, shoulders and chest the next few days after completing this 10 minute workout.

It’s super quick but super effective.

Set the timer for 15 rounds with 10 seconds of rest and 30 seconds of work (if you don’t have an interval timer here’s a link to a free online interval timer).

CIMG4286

There are 5 exercises you will do, 3 times through.  You won’t get much rest – just enough time to get ready for the next exercise.  If you need more than 10 seconds rest you can change your interval timer to allow for more rest.  Your workout will be longer than 10 minutes then.

Write down how many of each exercise you do.

10 Minute Upper Body Interval Workout

1. Tricep pushups

Begin in a high plank position with you arms close to your body.  Keep your body in a straight line and lower your chest to the ground (or as close to the ground possible), while bending your elbows back.  Make sure to keep your elbows close to your body and use your triceps to push back up to the starting position.

*Modification: Do this on your knees

CIMG4451CIMG4452

2. Swimming supermans

Begin laying on your stomach with legs and arms extended.  Swim your arms out to the side and around (like a breast stroke) and lift your chest up, arms back and legs up.

*Modification:  Keep your legs on the ground and do not lift up as high

CIMG4453CIMG4454

3. Legs elevated high plank to low plank

Begin with your feet on a chair, hands on the ground at shoulder width.  Hold your body in a straight line.  One arm at a time, drop down to your elbows.  Once you are on both elbows, press up back to high plank, one arm at a time.

*Modification: Keep your legs on the ground instead of elevated.

CIMG4455CIMG4456

4. Pike press

Begin in an upside down V position, hands a bit wider than your shoulders, legs out wide.  Bend your elbows and lower the top of your head to touch the ground (not your forehead).  Press back up to the starting position.

*Modification: Do not lower your head to touch the ground, just as low as possible.

CIMG4457CIMG4458

5. Mountain climbers

Start in plank on your hands and feet.  Jump your right foot forward, then switch to your left.  Switch back and forth as quickly as you can.

*Modification: Instead of jumping quickly between your feet, slow it down into a step between feet.

CIMG4446CIMG4447

Quick 10 minute interval workout

26 Oct

I’ve really enjoyed having my interval timer both for outdoor and indoor exercise.  By having the time count down I tend to work harder because I know I get to rest when it beeps at me.

Here’s a fun quick 10 minute workout that gets your heart rate up and works your core muscles quite nicely.

If you don’t have an interval timer you can purchase one on my Amazon page, or use this online interval timer I used before having a GYMBOSS.

CIMG4286

Set the timer for 15 rounds with 10 seconds of rest and 30 seconds of work.

There are 5 exercises you will do, 3 times through.  You won’t get much rest – just enough time to get ready for the next exercise.  If you need more than 10 seconds rest you can change your interval timer to allow for more rest.  Your workout will be longer than 10 minutes then.

Write down how many of each exercise you do.

1. High knees

Run in place with your core tight, knees lifting up as high as you can.  Run quickly.  Each leg up counts as 1 rep.

2. High plank with knees to opposite arms

Hold the plank position (push up position) on your hands and feet and cross your left knee to your right arm, then right knee to your left arm.  Each knee cross counts as one rep.

3. Squat with alternating kicks

Squat back as deep as your comfortably can go and when you push up, kick your leg forward.  Alternate between legs.  Each squat/kick counts as 1 rep.

4. Mountain climbers

Start with your hands and feet on the ground, 1 leg closer to your torso than the other.  Switch your legs back and forth between the close and far position.  Really contract your abs during this exercise.

5. Tuck crunch

Lay on your back with your arms and legs extended.  Lift your legs off the ground about 2 inches.  Take your arms out and around like you would make snow angels and at the same time lift your legs up into a bent crunch.  Your upper body will meet your lower body and your arms will slightly hold onto your knees.  Return to the starting position and try to keep your feet elevated.

Hope you enjoy this quick 10 minute workout!

Now for the exciting announcement. 

The GYMBOSS interval timer winner is # 8: Sally H.

Congrats Sally H!  Send me an email (gethealthywithheather@comcast.net) and I’ll get your new GYMBOSS on the way to you.

Thanks to all that entered.  It was fun reading about your favorite workouts.

Quick plank series

6 Oct Plank 2

Earlier in the week I did a fun, 20 minute, bucket sweating workout.  I basically had 5 different circuits I went through twice, ending with some pulse squats and a plank series.

The circuits are a bit difficult to explain, so once I have photos it will be much easier to share what ‘sprinting spider monkey’ or ‘step, dip and fly’ are.  In the mean time I did want to share my plank series that I ended with because it was challenging and can be added to any workout, or just done on it’s own.

This plank series is going to help strengthen you abs, obliques, chest, glutes, shoulders, triceps and back.  The only way to make sure that you are using those muscles is to tighten and engage your entire body, keeping it in a straight line from head to toe.  Make sure you do not raise your back creating a hump or allow your hips to drop down toward the ground.

Quick Plank Series

The entire series takes 3 minutes and 15 seconds.  Hopefully you feel some shake near the end.  If not, rest for 30-60 seconds and run through it again!

Getting started:

Start in a table top position, with your hands under your shoulders and your knees under your hips.

Keeping your shoulders in the same position, extend your feet back (squeeze your abs and glutes!) until you are in a straight line from head to feet.

Now you are ready to start the workout.  Keep a stop watch at eye level.

The first and last planks are 30 seconds long.  All the planks in between those are 15 seconds long.  If you need breaks take them and pick up where you left off.

1.  Plank (30 sec)
2.  Chaturanga plank -like you are going down into a push up with your elbows close to your side – stop 4-5 inches away from the ground (15 sec)
3.  Plank (15 sec)
4.  Side arm balance on right – transfer your left foot on top of your right foot while you raise your left arm straight up.  You will be balancing on your right arm and right foot, keeping your core engaged and hips from dropping  (15 sec)
5.  Plank (15 sec)
6.  Side arm balance on left – transfer your right foot on top of your left foot while you raise your right arm straight up.  You will be balancing on your left arm and left foot, keeping your core engaged and hips from dropping  (15 sec)
7.  Plank (15 sec)
8.  Staggered arms (right hand further past shoulder, left hand closer to chest) with holding left leg lift (15 sec)
9.  Plank (15 sec)
10.  Staggered arms (left hand further past shoulder, right hand closer to chest) with holding right leg lift (15 sec)
11.  Plank (30 sec)

By the end of this I hope you feel a bit shaky.  That’s the point – to challenge your muscles!

Let’s work our legs and abs

28 May

Sometimes I just want a workout that gets to the point.  I want a tough workout where I’ll feel the burn and later know that I really worked and challenged by body. 

This workout will do that.

Legs – Plyo – Abs

Legs = 15 reps (single or double leg depending on the exercise)
Plyo = 15 reps
Abs = 30 reps

Starts with a 5 minute warm up before getting into the moves.

1. single leg ice skater lunge – squat jack – hinge crunch

2. pendulum lunge – burpee – side laying oblique v up (straight or bent leg)

3. wall squat (15 seconds at 90 degrees, 10 seconds a bit higher, 15 seconds at 90 degrees, 10 seconds a bit higher, 15 seconds at 90 degrees) – jump tuck – seated leaning back in and outs with your legs

4. three way calf raise: feet forward, toes out and toes in (15 slow then 5 fast) – monster tires – plank oblique crunch (bring your knee to your triceps)

5. extended stationary lunge (back foot on bench or chair) – mountain climbers – bicycle crunch

6. plié squat – high knees –  seated leaning back single leg out-up-in

7. quick single leg squats with jump – wide leg jump tuck – mason twist with weight

Cool down and stretch for 5 minutes.

This should take about 30 minutes.  If you have more time then repeat before moving onto the next set (1, 1, 2, 2, 3, 3… etc.)

If you’re not sure what some of the exercises are feel free to ask!

Have fun working out 🙂