Happy Monday! Another week, another workout. This week is an AMRAP (as many rounds as possible) workout that will kick your butt (and arms!) Buns & Guns! For this workout you will need a set of dumbbells and a chair/bench for dips. Don’t worry about heavy weights because you’ll be doing a lot of reps. Optional – a yoga mat to lay on (or a towel) and stability ball. Remember everyone is at their own level of fitness. If you need to take it slow and stop to take a breather, that’s ok. Just get back at it as soon as you can! Get the most out of those 10 minutes as you can for each circuit. When you finish your first 10 minutes rest for 1-3 and then start the second.
Buns & Guns
Modifications – Pushups can be regular, on knees, or elevated against a table/bench. Just keep your body in a straight line. Chest press can be done on the floor, a bench, or a stability ball. Bicep curls are standing on 2 feet. Stand on 1 foot for an extra core/balance challenge. Tricep dips are harder with legs straight and a little easier with knees bent.
Hey y’all! With all the traveling we are doing this summer I decided to put together a list of my top 10 fave bodyweight exercises that you can do anywhere! No weights or gym required to knock out these moves. If you’re looking for good workout that you can take with you where ever you go, check them out!
Top 10 ‘Do Anywhere’ Bodyweight Exercises:
Here is the list. Many of these exercises have tons of variations to them that can help keep your workouts fresh and changing while still using the same basic moves.
Squats. One of my favorites! There are a million variations you can do. Sumo, single leg, jump squats, wall sits, pulses, narrow stance.
Lunges. You can do walking lunges, stationary, alternating, forward or reverse, lunge with a rear foot elevated, lunge backwards from a step, curtsey lunges, static/pulsing lunges.
Burpees. Everyones most hated exercise is one of the best full body moves you can do. Jump or step your feet back, push up or no push up, step or jump back to starting position. You can also do half burpees that take you from a squat position, back into a burpee, then return up to a squat with no standing.
Push Ups. Regular on the floor push ups. Modify to knees or with your hands up on a bench or counter or even against a wall. Kick it up a notch and put your feet on a bench or stability ball with hands on the ground. Wide hands or narrow hands. So many options.
Crunches. Regular, sit ups, bicycle crunches, reverse crunches, toe reaches, diagonal oblique crunches…
High Knees. This cardio move is pretty much what it is. Higher you can get your knees the better. If the jumping is too much you can quickly march jog in place.
Inch Worms. Another thats pretty much a standard move. You can add a push up at the bottom if you want the extra oomph added to it.
Donkey Kicks. Here you can do a bent knee, straight leg, out to the side (fire hydrants), pulses and holds…
Jumping Jacks. If you cant do the full jumps you can step out side to side. Arms straight or bent.
Mountain Climbers. These can be done with hands elevated like the push up or on the floor. Pump your legs fast or go slow and twist your torso (knee to opposite elbows)
There are many more variations to these bodyweight exercises that you can search up other than the ones I listed but these can get you started! Build your own workout: Choose 5-8 of the exercises, complete 3 rounds of 10-15 reps per exercise and have fun!
This past weekend was a crazy one! Early Friday morning we flew from FL to AZ for 2 days of pool lounging, amazing food, blended drinks, and lots of family time. Follow that up with a day visiting parents and feeling like we need to eat ALL the things we miss in those final hours before flying back home super early Monday morning.
It was crazy. I did manage to squeeze in a hotel workout while some of the others went running on Saturday morning. Since next weekend is Memorial Day weekend and the start of summer vacation I’m sure there will be lots of traveling happening soon. If you find yourself in a hotel room needing to break a sweat and work your muscles/cardio all at the same time then you should definitely try this one. It was GOOD. Just make sure you aren’t doing the planks on carpet…ouch! I have the rug burns on my elbows to remind me not to make that mistake again.
Set a timer for 8 minutes and do as many rounds of circuit 1 as you can before the timer stops (AMRAP!), rest for a minute, and move on to the next 8 minute circuit!
10 Bench Jumps (we had a bench in our room. You can totally sub chair step ups for this move. Just make them quick! 10 each leg or 10 total jumps if you’re doing that)
10 Push Ups
20 Flutter Kicks (each leg)
10 Jump Lunges each leg (alternating reverse lunge if you need to modify)
10 Tricep Dips
20 Toe reaches (lay on the floor, hold legs up, reach up to touch toes)
10 Jump Squats
10 Plank up/downs (forearm plank up to hands and back down = 1)
20 Heel touch or Russian Twists
When you’re all done with your circuits…go enjoy and blendy drink by the pool. It is vacation after all!