Tag Archives: Gym

Body Weight Workouts You Can Do Anywhere!

I try to make it to the gym as often as I can, but especially in the winter, that doesn’t always happen. I’m running low on time, I hit the snooze button, I forget to pack my gym clothes, and the excuses go on. Once I realized that I was making excuses for actually “getting” to a gym to work out, I was able to figure out a pretty easy solution…work out at home.

Today I’m giving you a bunch of body weight workouts you can do from home too, no equipment required. Try them out and let me know how it goes!

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Running Burpees!

  • 50 Burpees
  • Run 1 mile
  • 50 Burpees

AMRAP 20 (As many rounds as possible in 20 minutes of…)

  • 5 Push Ups
  • 10 Sit Ups
  • 15 Air Squats

Benchmark Workout

Complete as many repetitions as possible of:

2 minutes of Sit-ups
2 minutes of Push-ups
2 minutes of Air Squats

Then

Complete a mile for time (running, walking, or jogging are all acceptable).

Complete as many rounds as you are able in 20 minutes of: 

Run 400M (or for about 2 minutes)
20 Burpees
Run 400M
10 Push-ups
Run 400M
20 Sit-ups
Run 400M
10 Triceps dips

Complete 6 rounds for time of: 

24 squats
24 push-ups
24 walking lunge steps
400M run (you can walk or jog or alternate)

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5 rounds for time of: 

100 ft. bear crawl (think one end of the room to the other)
100 ft. broad jump
Complete 3 burpees after every 5 broad jumps.

Then: 

Tabata plank holds
Tabata push-ups

For Tabata exercises you will complete the activity for 20 seconds of work and then rest 10 seconds. So you will hold your plank for 20 seconds and then release for 10 seconds. When the clock hits 30 seconds you go back into your plank for 20 seconds.
Complete 8 rounds of Tabata plank holds before moving on to 8 rounds of Tabata push-ups.

Fifty-Rep Challenge

Complete the following for time:

50 Box jumps or step-ups
50 Push-ups
50 Walking lunge steps
50 Knees to elbows
50 Triceps dips
50 Supermans
50 Air squats
50 Burpees
50 Tuck jumps

…looking for more? Join in one of my challenge groups and get access to at-home workouts plus the support of a community of people going through the challenge with you! Send me a message via Facebook or to [email protected] to learn more!

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The Biggest Workout Mistake You Might Be Making

I used to be a dancer. In fact I spent over 3 hours a day often in a leotard staring at myself in the mirror. As you can imagine this lead to some pretty hefty body image problems, as well as some frighteningly scarce diets.

When I stopped dancing and actually started eating again, I was pretty unhappy with the weight gain that followed. It was then that I began working out to get skinny. This meant that I ditched the strength training workouts I once did, as a dancer to prevent injury, in favor of hour long sessions on the elliptical, step classes, and just about anything that would get me burning as many calories as possible and breaking a sweat.

You can imagine my disappointment when my workout to get skinny plan was an absolute failure. But I didn’t see this as defeat. Instead I doubled up on workout sessions, started running, and kept my fingers crossed that someday I would just wake up skinny.

When my plan backfired I was stumped, frustrated, and just plain tired. I was subsisting on my low calorie diets that had worked in the past, I was exercising like a maniac, and I was still not losing weight.

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It was during this period of frustration that I decided to try CrossFit. I went to my initial class and loved it. My toes weren’t numb from standing on the elliptical for an hour, I wasn’t bored out of my mind, and for once I didn’t spend the entire length of the workout wondering how skinny this would make me.

After my first class I signed up for CrossFit the following week. At the time I was following a liquid meal replacement diet. I was desperate. After my first workout, a running Cindy (5 pull ups, 10 push ups, 15 air squats, then a 200 M run as many rounds as possible in 20 minutes), I realized shakes weren’t going to do it.

CrossFit has taught me a lot about my body and myself but the biggest take away I got from CrossFit was that I was no longer working out to get skinny.

Since that very first day of going to CrossFit, I became hooked. Slowly my elliptical workouts became obsolete, my endless string of diets became few and far between, and for the first time in a long time I learned just exactly what my body was capable of doing.

I have never once entered my CrossFit box hoping that my workout will burn enough calories to make me skinny. Not once. If you’ve ever struggled with your weight like I have you know how big of a deal that is. Thanks to CrossFit I don’t workout out to get skinny. Tweet it! I don’t workout to look a certain way. I workout to clear my mind, to move my body because I am capable, to set and achieve goals, to learn about myself, and most importantly to see just how much I am capable of.

I can now tell you that it is possible to live a life that is free of the frustrations of diets and working out to get skinny and nothing can make me happier than that simple fact. Want to learn more about this? Check out my free guide to ditching the diets and ditching the misery by signing up here.

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