Well, as you’re reading this we’re on our way back from Hawaii. Sad But while i’m busy feeling sorry for myself on the plane rides home, my friend Amy is here to share some great workouts for you on this Fitness Friday. I’ve been reading Amy’s blog for a long time. She has this awesome workout generator on her site that I use all the time to come up with exercises when I put together my workouts! I also got to meet her at Blend since she’s a Colorado local!
A few things about Amy:
- She’s a momma-to-be and a totally adorable pregnant lady!
- She’s always smiling and you can tell just by talking to her that fitness and nutrition are her true passions.
- She shares my love of sarcasm and we have the same sense of humor.
- She’s a personal trainer herself but still enjoys doing the workouts I put together!
So adorable, right?!
Hey guys! I’m Amy and I blog over at Healthy, Hungry, Happy. I’m so excited to share some (hopefully) killer workouts with you all! I think they’ll be right up your alley if you’re reader’s of Lindsay’s blog-she posts some serious workouts. Lindsay-I expect you to do these everyday while you’re on vacation by the way .
I came up with two workouts: one pyramid and one cardio interval style. Some of these exercises do involve gym equipment like a medicine ball or swiss ball, but I’ll give you some substitution ideas if you wanted to complete these at home. I actually just joined a gym here in my town so before that, I was making due with home workouts-which can definitely be hard. I think the key to home workouts is actually doing them…at least for me!
First up is a full body pyramid workout! I’ll give you the workout, then go over each move and some substitutions you can do if you’d like.
Full Body Pyramid Workout
- 10 Judo Pushups
- 20 Surfer Jumps
- 30 Burpess with a Medicine Ball (if you don’t have a medicine ball, just don’t use one. To make these harder, you can always add a pushup!).
- 40 Pushups on Medicine Ball (If you don’t have a MB, place your feet on top of a chair so they’re elevated-that will make it harder).
- 50 Wall Balls using Medicine Ball (No MB? You can throw any ball into the air or just omit that part and perform squats..squat jumps perhaps?).
- 60 seconds of Plank on Medicine Ball (No MB? Try lifting one leg up at a time while in plank position).
- 50 Wall Balls with Medicine Ball
- 40 Pushups on Medicine Ball
- 30 Burpees with Medicine Ball
- 20 Surfer Jumps
- 10 Judo Pushups
- 60 seconds of Plank on Medicine Ball
You can go through this workout 1-3 times-however many times you’d like! Here’s a breakdown of the exercises:
Judo Pushups- These are also called Dive Bombers (you BodyRocker’s are probably familiar with them). I find these extremely difficult! You basically start in sort of a downward dog position then lower yourself down bringing your head and chest towards the ground, through your arms, then push up to straighten your upper body up. That probably made no sense so here’s a picture:
Once your at the end position, push yourself back down through your arms so you end in the starting position. 10 of these is plenty for me!
Surfer Jumps-Start standing up facing either the right or left side. For this example, let’s say we’re starting towards the right. Squat down in a position that’s similar to how surfer’s stand on a surf board so your left leg is in front of your right, arms up…like a surfer! Squat down then jump up and turn to the left landing with your right leg in front of your left.
Burpees with Medicine Ball- You’re probably all familiar with burpees especially since you read Lindsay’s blog (she’s hardcore). This is slightly different then your typical burpee…hopefully a little harder. You’ll be holding a medicine ball the entire time while you perform a burpee. Starting in the standing position, come down to the ground and place the ball on the floor. Shoot your legs out behind you so you’re in pushup position, then bring your legs back up and explode off the ground into the air. So, when you’re on the floor in pushup position, your hands are resting on the medicine ball so it should be much harder to balance. I know you’ll love it .
Pushups on Medicine Ball- For this exercise, you’ll start in pushup position with the medicine ball under 1 hand so you’re a bit uneven. Perform a pushup in that position, then roll the ball over to your other hand and perform a pushup. If these get too challenging you can always bring your knees to the ground or get rid of the medicine ball.
Wall Balls with Medicine Ball- Hold the medicine ball in between both hands basically out in front of your chest, arms bent. With legs hip distance apart, squat down then thrust up throwing the ball into the air (either against a wall or just in the air) then catch it and come back down into a squat and continue to repeat. This is a good ol’ CrossFit move.
Plank on Medicine Ball- Last one! For this exercise, place the ball on the ground and rest both hands on top of the medicine ball with legs straight out in back of you so you’re in pushup position. Hold that for 60 seconds!
Don’t forget to count back down once you hit 60! I add the plank on there again at the end just so you make sure to do it twice like all the other exercises.
Now onto workout #2! This one could still be considered a full body workout although there is definitely an emphasis on legs. Your legs should be on fire after this! It starts with a cardio move followed by a strength exercise, then cardio, strength, etc.
Cardio Interval Burn
- Star Jumps- 30 seconds
- Duck Walks- 1 minute (ouch)
- Jump Squats- 30 seconds
- Inchworm to Pushup- 1 minute
- Lunge Jumps- 30 seconds
- Side Lunges- 1 minute
- Skaters- 30 seconds
- Mountain Climbers on Swiss Ball (or medicine ball or the floor) 1 minute
- 1 Legged Burpee- 30 seconds (switch legs at 15 seconds)
- Swiss Ball Pass- 1 minute
Star Jumps- Uhh these are terrible..I apologize in advance. You start crouched down towards the ground then explode up into the air throwing your arms and legs out so you look like a star, then land back in the starting position. The lower you start, the harder it will be. These are super fun I swear (ha).
Duck Walks- This was probably really mean of me to put these after star jumps…but you’re going to get a great workout I promise! Bring your hands behind your head and squat down keeping your back straight. Stay in that position and start walking. So you’re squatting the entire time-never coming up. These burn bad.
Jump Squats- Oh man legs are burning by this point! Start in the standing position, then squat down into a normal squat then jump up in the air and land back down softly into a squat.
Inchworm to Pushup- Hopefully this exercise will allow your legs to recover. I think it looks a lot easier than it actually is…especially after a minute! Start standing up then bend over bringing your hands to the floor (keeping your legs relatively straight). Walk your hands out until you’re in a pushup position, perform a pushup, then walk yourself back up trying to keep your legs straight.
Lunge Jumps- Lunge jumps never get old do they? Start in a lunge position then jump up and switch legs in the air so you land back into a lunge position with the opposite leg forward.
Side Lunges- Start standing up then lunge your right leg out towards the right (so your left leg is straight), then power off that right foot back into starting position. Switch legs.
Skaters- Start standing up with left leg behind your right and bring your arms up towards your right side. Jump off the right foot to the left and land on your left leg so your right leg is now behind your left. Continue “skating” back and forth as fast as you can. Feel free to get super low too!
Mountain Climbers on a Swiss Ball- You can always do these on a medicine ball or even just the floor. If you’re using a swiss ball, place both hands on the ball and straighten your legs out so you’re in a pushup position. Then bring one knee towards your chest and keep switching legs back and forth as fast as you can. It’s much harder to stabilize with the swiss ball so just do what you can! You can always roll the ball into a corner so it’s against a wall if you feel like you’re going to fall over.
1 Legged Burpees- So this is slightly different than a standard burpee. The main difference: it’s all on one leg! Start standing on the right leg and from there, perform a regular burpee. At 15 seconds, switch legs. If this is too hard you can always do regular burpees!
Swiss Ball Overhead Pass- Grab a swiss ball and lay down on the ground. Straighten your legs out in front of you and bring the ball overhead with arms straight. From there, crunch your abs bringing your arms and legs together and pass the ball from your hands to between your legs, then slowly lower. Pass back and forth .
I hope you guys liked the workouts. If you have any questions about any of the moves, feel free to contact me over at HealthyHungryHappy.com! Hope you’re all having an awesome summer!
So there you have it! I’ll be using these two workouts to get back into the workout routine after vacation!!
Have a great weekend!