Wednesday Warmup 6/3: Legs, Glutes & Cardio AMRAP

Happy Wednesday to you all!  We're halfway through the week - how's it going for you so far?  My week has been a long one already, but I'm keeping my head high and trying to focus on what I can do to keep my fitness levels up while my work schedule is packed.  Before I get into the workout for today, I'd like to address a housekeeping issue I've been having with my posts.  If you're a subscriber, you may have noticed that the posts are getting delivered to your email a day later than they were posted on the blog.  I've done some troubleshooting, and hopefully I've remedied that by now (fingers crossed!).  If it continues, bear with me while I try to get things working properly again.  Okay, now onto the fitness for today!


Wednesday Warmup 6/3: Legs, Glutes & Cardio AMRAP

Set your timer for 10 minutes and get through as many rounds of the 6 exercises as you can!  Ready, set, go!

Glute Bridges - lie down on your back with your hands at your sides, knees bent and feet flat on the floor.  From here, press your pelvis up toward the ceiling, keeping your shoulders and back on he ground, squeezing your glutes at the top.  Lower back down.  Continue the bridges for 20 reps.

Split Lunge Jumps - start in a lunge on one leg, knees bent about 90˚.  Propel yourself up into the air, switching legs and landing back down in a lunge on the opposite side.  Continue the jump lunges for 30 total (15 each side).  Trainer Tip: lessen the impact on your knees by stepping up and back to switch legs instead of jumping.

Pistol Squats - start standing on one leg, with the other leg extended out straight in front of you, arms extended out as well.  Keeping that leg raised and straight, lower yourself down as far as you can in a squat on the other leg.  Do 15 of these on one leg, and then switch to the other leg and repeat.

Tuck Jumps - Speed is the name of the game with these.  Jump up bringing your knees to meet your hands.  Do 10 jumps total as quick as you can - like hot potato between your feet and the ground.

Squats + Calf Raises - here you're doing regular squats, but when you raise back up, go up on your toes in a calf raise (both legs) at the top.  Then lower yourself back down in a regular squat again.  Repeat that for 30 reps.

Crazy Jacks - these are fun!  It's like regular jumping jacks, but alternate bringing your knees up to the side when your arms go up in the air.  So, as your arms go up, bring the right knee up to the side.  Bring them back down and immediately hop into the next "jack" bringing your left knee up and out to the side.  They're kind of confusing at first, but once you do a few, you'll get the hang of them! :)

Readers: chat with me!  When do you like to work out during your day?  Are you a morning workout person or someone who likes to workout at night?  Evening workouts are better for me, so I'll probably be doing this one when I get home from work if I can't make it to class tonight. :)

Wednesday Warmup 5/20: An AMRAP to Warm the Muscles

Good morning (or afternoon) to you all!  Guess what... we're halfway through the work week now.  Whew!  We're gettin' there.  If you're like me recently, and need a little kick starter these days, try a quick little workout in the A.M. when you roll out of bed.  It'll help get the blood moving and muscles warm, and it will also help energize you for your day ahead.  Ready to get started with today's AMRAP workout??  Keep reading for the details.

AMRAP full body workout 5/20


Wednesday Warmup 5/20

Set your timer for 4 minutes for each AMRAP.  Get through as many exercises in that AMRAP as possible during the time.


Slow Calf Raises - just like they sound.  Stand with feet flat on the floor, and raise up onto your tip toes, squeezing your calf muscles and glutes at the top.  Focus on the squeeze!  Go slow here - a few seconds up and a few seconds down.

Keeling Side Raises - kneel down on all fours and bring one leg straight out to the side, side of your foot parallel to the floor.   From here, keep your leg straight and lift it up as high as you can.  Repeat that for 15 reps on the same leg before switching sides.

Kneeling Donkey Kicks - you're on all fours again, this time with your leg raised behind you and your knee bent at a 90˚ angle, foot parallel to the ceiling.  Kick your leg up toward the ceiling, extending it straight and driving upward with your heel.  Do this 20 times quickly on one leg before switching.


Side Hip Raises + Reach - get into a side plank, propped up on your forearm.  Raise your hips up forming a side pike, and simultaneously reach your top arm underneath you, turning your upper body as you reach.  Lower your hips back down to start for 1 rep.  Repeat that motion 10 times on one side, then switch.

Sit-Up Reach-Ups - start lying down on your back, legs extended out, touching the floor.  Do a full sit up, reaching for your toes and keeping your lower half on the floor.  Now lower yourself back down so your back is on the floor.  As you lower, raise your legs off the floor keeping them straight and forming an 'L' with your body.  From here, reach up for your toes.  Now put your legs back down on the ground and do that sequence again.  Each time you reach for your toes counts as 1 rep.  Keep performing the sequence until you hit 15 reps total.

Bent-Knee Supine Pulses - start on your back with your legs raised, knees bent, similar to the "dead bug" position.  Reach your arms out straight as if reaching for your toes, bringing your shoulder blades off the floor.  Now pulse your upper body slightly to engage the abs.  Do 20 pulses.


Tricep Push Ups - lie on your side, with your bottom arm crossed over your chest, and top arm over it with the hand placed on the floor.  Use that arm to push your upper body off the floor, working your triceps.  Do 10 on one arm, then switch.

Plank Cross-Over Walks - start in a plank position, with arms crossed over each other.  From here, "step" to one side moving the same arm/leg at the same time.  Keep walking that way, crossing each arm over the other, for 15 steps, and then switch directions for another 15 steps.

Shoulder Tap Planks - start in a high plank position on your hands.  Keeping your core engaged, and being sure NOT to move the hips too much, reach the right hand up to the left shoulder and tap it.  Put that arm down quickly and alternate to the other side, left arm tapping the right shoulder.  Alternate that quick tapping pattern for 20 taps (10 each side).  Trainer Tip: Remember to keep the abs engaged, spine aligned, and hips square.

That's your workout for this Wednesday morning!  I hope it gets you feeling energized and ready to tackle your day.  :)  As promised in a previous post, here is another motivating quote to help you through the day today.  I particularly like this quote because it reminds you to be gentle with yourself and stop comparing yourself to others.  So go easy on yourself today.  Try your best, and stop judging yourself so harshly.

stop judging ourselves quote

Readers: chat with me!  How'd that workout go?  What did you like about it?  Did it leave you feeling energized and positive?

Wednesday Warmup 5/13: AMRAP Edition to Make You Smile (and Sweat!)

Good morning and happy Wednesday!  How are you all doing today?  I've encountered a lot of people struggling with motivation recently, including myself, which is why I posted these quotes yesterday for a little encouragement.  I've decided to include a positive, uplifting quote at the end of some of my posts now to help get you going and give you (and myself!) a push in the right direction.  We all need someone in our corner sometimes, so know that I am rooting for you every step of the way.  (No really, I am!)

Now, onto today's workout... remember, getting the blood coursing through your body and a good sweat going in the morning (or any time of the day, really) is a GREAT way to combat stress, anxiety, and feelings of depression.  So give this AMRAP workout a try today and see how you feel when you're done.  My hope: better than when you started!

Wednesday Warmup Workout 5-13


Wednesday Warmup 5/13

Set your timer for 3 minutes for each AMRAP.  Get through as many rounds as you can during that time.


Glute Bridge Leg Raises - lie on your back, hands by your side, knees bent with feet flat on the floor.  Raise your pelvis off the floor and extend one leg out straight so it hovers over the floor.  From here, lift that leg as high as you can, keeping it straight, and your pelvis raised.  Lower it back down.  Keep that pattern going for 10 reps on one leg, then immediately switch to the other leg without dropping down to the floor.

Side Kick Squats - start in a squat position, and press up onto one leg.  As you press to standing, extend the other leg out into a side kick.  Lower it back down to the floor and immediately squat again.  Then raise up onto the other leg and perform a side kick on the other side.  Repeat that pattern for 20 reps (each squat + kick = 1 rep).

Runner Stance Heel Touches - crouch down on your left leg, hands on the ground, right leg extended back behind you, toes lightly touching the floor.  (All your weight should be on the right leg here.)  From here, bring your right leg in so your toes meet the heel of your left foot.  Extend the right leg back out, tap your toes again, and bring it back in to meet you heel.  Continue that pattern for 10 reps, then switch sides.


Slow/Fast Leg Extensions - we did this one in my group ex class last night and it worked great!  Lie on your back (hands under your butt for support if you need it), legs extended out hovering over the floor, abs engaged.  In one fluid motion, bring your knees to your chest, then extend your legs straight up, then lower them back down to hovering over the floor.  Hover for 1-2 seconds then repeat.  Each sequence is 1 rep.  Continue for 15 reps total.

Kneeling Lean Backs - kneel on the ground, butt off your heels, arms crossed over your chest forming an X.  From here, lean back slightly so you engage your abs, keeping your spine in one straight line as you lean.  Hold the position for 1-2 seconds, then go back to start.  Repeat that for 10 reps.

Reach-Through Crunches - just like they sound, you're going to lie on your back, legs up in the air, feet together.  From here, simultaneously straddle the legs, and reach though your legs, using your abs to get your upper back off the floor.  Repeat that for 15 reps.


Decline Push Ups - find a sturdy chair or couch and plank out with your feet raised.  Do a push up, being careful to keep the spine aligned.  (Think about pulling your belly button in to your spine to keep the core engaged.)  Try to get through 5 push ups.  Trainer Tip: if the decline is too much, do regular push ups with your feet on the ground.

Raised Tricep Dips - we also did these in a recent group ex class that I took Monday night, and wow they were killer!  Give them a try... use that same chair or couch and place your heels on it, lifting your butt up off the floor, hands supporting you with your fingers facing toward your feet.  Dip yourself down using your arms only (i.e. your hips/butt should NOT dip, only your arms should be moving).  Get through 5 dips.

Sphinx Push Ups - they sound a lot scarier than they are, promise!  Get into a push up position from your knees, and lower yourself down so you're propped up on your forearms.  From here, press through your hands to raise yourself up so your arms are straight and chest is elevated.  Lower yourself back down to start.  Do this 5 times.

As promised, I'll leave you with today's motivating quote.  I challenge you to cheer someone else up today, and share this post with someone who needs a boost...

Cheer Somebody Else Up

Readers: chat with me!  How did that workout go for you?  Did you feel like you could tackle the day once you got done?  Also, do you like the motivating quote idea at the end of the blog posts?  I'd love to hear your thoughts!