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Workouts – Exercises

Work it Baby, Work it!

Here are some workout ideas to try out if you need some new ideas!

My kinds of workouts include..variety!! It’s the key to keep me motivated and excited about working out!
I am on a variety kick right now through combining various weight/ strength workouts with cardio workouts, High Intensity Interval Training (HIIT) and a bit of Crossfit here and there.

The workouts below are a few of my favorite circuit/stength/crossfit/interval exercises – make sure you modify the weight to suite your fitness level!


HIIT and Plyo
Click *here* for more info on HIIT workouts

Legs and skipping – You will feel this one the next day for sure!

4 minute’s of hard hard work

– HIIT Full Body

HIIT Full Body II

HIIT Full Body III

Plyo/ Crossfit with Running – short but effective

– 1 minute crazy-ness workout – minimal equipment required


Full Body Workouts

Full Body I

Full Body II

Cardio and Full Body Strength Training aka Lung Busting Workout


 

Lower Body

Lower Body I


Upper Body

Upper Body I

 

Cardio

5×5

 
– Weight Workout Full Body (from PeanutButterFingers)

You do 15 reps of every exercisesuper-set– and 3 reps of each super set
Step ups – 20lbs in each hand –  15reps
Side Shoulder Raise – 8lbs – 15reps
Deadlifts – 60lbs – 15reps
Bicep Curls – 15lbs – 15reps
Tricep Dips – no weight – 15reps
Chest Press on Stability Ball – 15lbs in each hand – 15reps
Leg Extensions – 40lbs – 15reps  OR you can do stationary lunges
Hamstring Ball Curls – No weight – 20 reps
Crunches – no weight – 25 – 3x

At Home Bootcamp
(I got this workout from Greek Yogurt)
1 min jog
– on the treadmill or in place
1 min of bicep curls – 15lbs
25 lunges with weights – 15lbs in each hand
1 min jumping jacks
50 Crunches – I did 30 sit ups and then 20 crunches
1 min jump rope or jumping in place
25 squats with either barbells or the bar with plates on the ends
1 min butt kicks
50 bicycle crunches
20 bench tricep dips
15 burpees
1min plank
30 sec side plank/ side
50 reverse crunches
1 min mountain climbers

Fat Blaster Circuit (Also from GreekYogurt)

  • 15 Full Push-ups
  • 30sec High Knees
  • 30sec Butt Kicks
  • Lateral and Front Raises with weightss
  • 30 jumping jacks
  • 15 Hammer Curl Bicep Curls
  • 20 Jumping Jacks
  • 10 Floor Tricep Dips
  • 40sec Mountain Clumbers
  • 10 each side of Plank + Row
  • 15 plie Squats with 20lbs weight
  • 30 sec any kind of faast cardio
  • 15 Reverse Flies
  • 20 Squats with side kick – alternating with each kick

***REPEAT THE CIRCUIT 3 TIMES! ***

ABS!

  • Stability Ball Jack Knife – this can also be done on the TRX
  • Plankup and down with arms/ on the trx / Knees to Elbows
  • Plank with Hip Dips – do at least 10 per side
  • V Sits (again, kind of a corny video but it helps get the positioning right!)
  • Russian twists – weighted! I usually hold a 20lb plate
  • Heels to Heaven (kind of a corny video, but she gives an idea of how to do it just make sure that you feet are flat and your heels are going towards the ceiling … keep your legs in line with your hips – straight up – not over your chest)
  • Good Ol’ Sit Ups – make each and every one count! Focus on contracting your muscles and holding – you can also do these sitting on a stability ball or BOSU ball
  • Crunches – you can put your left foot on your right knee and cross over to try and touch your right elbow to your left knee … and vise versa on the other side to make it a bit harder
  • Plank Twisters
  • Frog Plank

 

TRX

My Exercise Log

July 11 – July 17
July 11 (M) – Fullbody with cardio
July 12 (Tu) – HIIT Tradmil
July 13 (W) – Fullbody
July 14 (Th) – HIIT Treadmil Workout then off to WHITEHORSE!
July 15 (F) – Whitehorse
July 16 (Sa) – Whitehorse
July 17 (Su) – Whitehorse

July 4th – July 10th
July 4th (M) – Full Body with Intervals
July 5th (T) – HIIT Treadmil Workout
July 6th (W) – Upperbody workout
July 7th (Th) – 5X5 Cardio workout
July 8th (f) – Off
July 9th (Sa) – Full body workout
July 10th (su) – Off

June 27 – July 3
June 27 (M) – Full Body no weights workout
June 28 (T) – Tabata Full Body – felt this the next day!
June 29 (W) – Off
June 30 (Th) – HIIT mixed with Upper Body at 5:00am!!
July 1 (F) – 15 km hike – Powderface
July 2 (Sa) – Upper body workout
July 3 (Su) – 5×5 cardio

June 20th – June 26th
June 20 (M) – Upper Body I
June 21 (T) – Run outside
June 22 (W) – Leg workout
June 23 (Th) – Off
June 24 (F) – Plyo/Crossfit workout
June 25 (Sa) – HIIT
June 26 (Su) – Off

June 13th – June 19th
June 13 (M) – Off
June 14 (T) – HIIT
June 15 (W)HIIT Full Body – Tabata Style
June 16 (TH) -Plyo with Running
June 17 (F) – Off – Camping
June 18 (S) – Off – Camping
June 19 (Su) – Short bike ride

June 6 – June 12th
June 6 (M) – HIIT Legs and Skipping
June 7 (T) – Off
June 8 (W)Full Body workout
June 9 (th) – HIIT Full body 
June 10 (F) – 1minute crazy-ness workout
June 11 (S) – Cardio – Rowing and Stair Master – abs
June 12 (Sun) – Full Body II

May 30th – June 5th

May 30 (M) – Upper Body Workout – from Naomi
May 31 (T) – Off
June 1 (W)TRX
June 2 (th) – HIIT on treadmill
June 3 (f) –  HIIT leg 4min workout
June 4 (S) – Off
June 5 (Sun) – HIIT from BodyRock


May 23rd – May 29th

May 23 (M) – Full Body Workout
May 24 (T)- Treadmill – intervals with incline walking and running
May 25 (W)- Killer upper body workout
May 26 (TH)- Incline 5 speed 6.5 for 5 min – HIIT at incline 5 speed between 10-11.5 for sprinting and 7.5-8 for running – 1 min of each for 20 min – 5min incline at 10 speed 6.5 – ending with 5 min of the stairmaster – ABS
May 27 (F)- Off
May 28 (S)- P90x Cardio workout
May 29 (SU)- Bodypump + walk

May 16 – May 22

May 16 – TRX Full Body (from above)
May 17 – 5min warm up then 5minutes at incline 10 at 6.5km/hr, followed by 5minutes at incline 1.0 at 8-8.5km/hr
May 18 – Full Body workout – it was not thaaat good – wasn’t feeling it
May 19 – Treadmill – 10minutes at incline 11 and speed 6.5km – 10minutes running at 8.5km at an incline of 2 – ending with 5min on the stair master – then some ab work and I called it a day!
May 20 – Off – picking Dave up at 1:00pm – YAY! – OFF – walks
May 21 – Dave’s here! – OFF – walks
May 22 – Dave’s here!! – OFF

May 9 – May 15

May 9 – 5 Rounds for time of: 2 min skipping fast, 20 Wall Ball Shots, 12-15 stationary lunges, 25 sit ups = swweaty!
May 10- 30minutes of running intervals
May 11 –Full Body Weight workout
May 12 – 30minutes of running intervals
May 13 – Off
May 14 – KILLER Leg workout
May 15 – Sprained thumb 😦 – off

May 2 – May 8

(this was a bad week for being consistent with working out…new job/night class/busy nights)
May 2 – Off – baaad headache
May 3 – CardioSkipping circuit
May 4 – Off – will be made up on the weekend
May 5 – Cardio 40min – 5min warm up, 5min incline 8 & speed 6km, 20min running at 8.okm, 5min incline walking (same as before), 5 min cool down – followed by a bit of ab work
May 6 – TRX Full Body Work Out + 2 rounds of 20 wall ball shots with a 10lb ball
May 7 – 30 min Cardio – 5min warm up – 5min incline 8 speed 4mph + 5min running at 5.5-6mph for 20min – cool down
May 8 – (Kathleen’s Birthday!/Mother’s Day) – Off, oops!

April 25 – May 1

April 25 – 20min walk with Dave and Kaelie + TRX Full Body Workout for 3rounds
April 26 – Cardio/Crossfit Circuit
April 27 – TRX full body  & 10min on bike level 7 at 90RPM+
April 28 – Off
April 29 – Full Body Workout (easy..)
April 30 – Off – moving
May 1 –  Full Body Workout

April 18 – April 24

April 18- Full Body Workout  (inspired by OneFitFoodie)
Arpil 19- Rowing 1000m (in 4.15min) + 22min on the Stair Machine  Fat Burner on level 11

April 20- Off ->sick 
April21- Cardio Jump Rope Circuit
April 22- “Barbara”
April 23- Played with the football and fox tail in the park & then a skipping/lunges/squats/pushups/abs cicuit 3x
April 24- Played in the park with the fox tail – involved lots of running 

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