30-Minute Total Body Workout w/ Walking Poles (+ GIVEAWAY!)

I'm super excited to bring you today's workout!  When BungyPump reached out to me to review their suspension walking poles, my immediate reaction was yes absolutely because they're so different than any piece of exercise equipment I've ever used.  Of course, they're supposed to be used to add more resistance (and therefore more muscle activation and calorie burn) during walking activities, but I found myself immediately coming up with ways to incorporate them into a workout.  So, below is a total body circuit routine with a few bouts of cardio mixed in.  AND you guys have a chance to win a pair of BungyPump Walking Poles for yourself!

First, here's a bit more about them. BungyPump walking poles are Swedish-made with a built-in suspension system that will add 4, 6, or 10 kilos of resistance (9, 13, and 22 pounds respectively) to your walking routine.  They have an ergonomically shaped handle with a hand strap for security, and the height of the poles is adjustable to suit your needs.  You can also adjust whether or not the poles are locked, meaning they can be used sans resistance if you prefer.

The workout I created with these poles is pretty versatile, so if you find yourself out on a walk and want to add some more activity, you absolutely can.  Take the exercises individually as they are, or do the full workout in its entirety for a great calorie burn and total body sweat sesh.  Keep reading for the details of the workout and make sure to enter the raffle to win a pair!

30-Minute Total Body Workout w/ BungyPump Walking Poles

What You'll Need: a pair of BungyPump Walking poles (WIN A PAIR below!) and an exercise mat.
What You'll Do: go through each round 3 times, doing each exercise for 1 minute, focusing on one major muscle group per round.

Round 1: Legs (x 3)

Cardio: Jump Squats - start standing with the poles vertical in each hand, no resistance put on the poles yet.  Squat down as low as you can, and then explode up into a vertical jump, pressing the poles down as you propel yourself up into the air.  Land back down softly, letting the poles release back to starting position.  Repeat the jump squats quickly for 1 minute.

Curtsey Lunge Pulses + Hold (each side) - start in the same standing position you were in for the jump squats, holding a pole in each hand.  Step back into a curtsey lunge on your right side (by taking your left foot and stepping behind and to the right).  Maintaining the lunge position with the poles pressed down, pulse the lunge with little movements up and down for 30 seconds, letting the poles move up and down with you.  After those 30 seconds are up, stay down in a low lunge for the next 30 seconds, then switch sides.

Squat Hold (30s back/30s front) - start in a low squat position with one of the poles placed behind your knees.  Squat down just low enough to hold the pole in place (but be careful to not go so low that you're resting on your heels).  Hold that position with your hands outstretched for 30 seconds.  Then, maintaining the squat position, grab the pole and hold it out in front of you for the next 30 seconds.

- Repeat round 1 two more times - 

Round 2: Arms (x 3)

Cardio: Plank Jack to Frog Hop - lay the poles down parallel to each other on the floor and start in a plank position with your hands at the top of the poles and feet on in the inside (see image). From here, jump your feet to the outside of the poles (plank jack), then jump them up to your hands (frog hop), keeping your hands planted the whole time.  Reverse the move to jump your feet back to the outside of the poles, and then back in. Continue the pattern quickly for 1 minute, keeping your abs engaged and shoulders in line over your wrists.

Walking Push Ups - keep the poles in the same parallel position as the cardio move above.  Start in a push up position on the left-most side of the poles.  Do 1 push up.  Now step your right hand and right foot to the right, over the first pole to the inside "lane" (left side follows so you're now in a push up position on the inside of the poles).  Do another push up.  Then continue to walk yourself over to the right-most side of the poles and do another push up here.  Reverse the move to walk back over to the left, stopping to do 1 push up in each "lane".  Continue the pattern for 1 minute.

Chest Squeeze + Pulse + Hold (10/10/10 x 2) - start standing with one pole held parallel to the floor, palms facing up toward the ceiling, hands at the ends of the pole.  Using the resistance of the pole, slowly press inward keeping your arms straight.  Once pressed in as far as you can, slowly release the pole back to starting position.  Do 10 slow presses, then hold the pole in and do 10 slow pulses (tiny presses).  Once 10 pulses are done, press the pole in as far as you can again and hold that position for 10 seconds.  Do this twice through.

- Repeat round 2 two more times -

Round 3: Abs (x 3)

Cardio: Lateral Bounding Hops - lay the poles down end to end to form a line on the floor. Starting at one end of the line on one side, swing your arms down by your sides, bend your knees and jump over to the other side, trying to cover as much distance as you can.  Land softly and immediately load the next jump, then hop over to the other side of the line.  Continue the bounding hops down and back for 1 minute.

V-ups w/ Chest Squeeze - start laying down on your back, holding one pole in your hands overhead, pole relaxed with an overhand grip.  From here, do a V-up by engaging your abs to bring your legs and upper body off the floor while simultaneously bringing the pole up overhead to reach out in front of you, squeezing your hands together as you raise.  Reverse the move, lowering your body back down to the floor and releasing tension on the pole as you lower.  Keep going for 1 minute.

Raised Leg Wall Sit - alright, fair warning: these ones are HARD.  I don't expect you to hold this position for the full minute, so do what you can, take breaks, and get back into it when you're ready.  Start in a seated position, lower and middle back flat against a wall, legs bent with heels touching the floor.  Your feet are flexed, balancing one pole on top of your ankles (see picture). Place your hands on the ground between your legs and press.  Lift your legs up off the floor as high as you can, engaging your abs to do so.  Hold that position for as long as you can, taking breaks when you need to.  Keep going for 1 minute.

- Repeat round 3 two more times - 

And now for the fun part...

WIN A PAIR of BungyPump Walking Poles!

That's right!  You can win a pair for yourself!  The poles themselves range in price depending on the resistance you choose, but the ones seen here (the Walkathlon line) are priced at $135, so I'm excited to be able to offer a pair for free to a lucky reader!  This is a raffle-style giveaway (entry options are below), and the winner will be announced May 17th!  Good luck to you all and I hope you enjoy the workout!

a Rafflecopter giveaway

[Update] 15% off BungyPump Poles with code INFITINHEALTH

The giveaway might be over (congratulations to Sonya!), but I'm not leaving you guys empty handed.  Use code INFITINHEALTH to get 15% off ANY BungyPump pole set!  Click here to check out the different styles, and make sure to check back in and let me know how you like them!

Readers: chat with me!  Do you do a lot of active/outdoor walking?  Do you use walking poles?  Have you ever "thought outside the box" when it comes to exercise equipment (if so, what have you used)?  What exercises would you do with the poles if you won them?

Stability Ball Abs & Obliques Circuit Workout

Stability balls are a great piece of equipment to have in your fitness arsenal.  You can use them for so many different exercises, but my favorites target the abs.  Today's workout is circuit style, meaning you'll go through the 5 different exercises in a circuit, 3 times.  This workout not only targets the transverse & rectus abdominals (deep ab muscles and those "6-pack" abs respectively), but also your internal and external obliques.  That's a full ab workout right there!  So grab your stability ball and get moving today, or save this one to that ab workout Pinterest board for later. 

Stability Ball Abs & Obliques Circuit Workout

What You'll Need: a stability ball, an exercise mat, and some floor space
What You'll Do: go through the workout doing 10 reps of each exercise, trying not to take breaks between moves.  Repeat 3 times through for the full workout.

10 Forearm Circles (each direction) - start in a plank with your forearms balanced on the stability ball, abs engaged to keep your spine neutral (i.e. no sagging back) and chest off the ball.  Maintaining a plank position, slowly circle your forearms in one direction for 10 circles.  Without stopping, immediately switch directions for 10 more circles.  Trainer Tip:  to make this easier, you can do these from your knees.  Just remember to keep your spine in a straight line and lean on the ball instead of keeping it directly underneath you. 

10 Plank Leg Lifts (each leg) - hold a plank on the stability ball, either a full plank on your feet (harder), or from your knees (easier).  From here, while maintaining the plank position, lift one leg up as high as you can, then bring it down and tap your toe to the floor.  Do 10 lifts on one leg, then immediately switch to the other leg without stopping. 

10 Pike Ups - start in a plank with the tops of your feet elevated on the stability ball, core engaged, spine aligned, and shoulders over your wrists.  From here, keeping your legs straight, engage your abs and pike up.  Do 10 reps.  Trainer Tip: to make this move easier, bring your knees into your chest in a tuck position instead of a pike.  Easier still, drop down to a regular plank on the ground and alternate bringing each knee to the opposite side of your chest. 

10 Slow Sit Ups (4-count up & down) - start lying face up with your legs straight, heels on the ball, and arms extended straight above you.  Keeping your legs as straight as you can, do a full sit up slowly rolling up for a count of 4, touch your toes (or shins) and roll back down for a count of 4.  Continue the slow sit ups for 10 reps, going slowly, and focusing on using your abs to lift you (not momentum from your arms).  Trainer Tip: if the ball is too much, get rid of it and drop your feet to the floor.  Remember to go slowly on the way back down, too.

10 Opposite/Opposite Shin Holds - lie down on your back, left leg extended straight up in the air and right hovering over the floor, like an L.  Hold the stability ball between your left leg and right arm (left arm out to the side).  Squeeze the ball between your right hand and left shin to hold it firmly in place, which will engage your abs.  Hold that position, squeezing the entire time, for 10 seconds.  Then immediately switch to the other side by bringing your left arm and right leg up to the ball, hold, and extending the other arm/leg out to the side.  Squeeze and hold for another 10 seconds.  Keep alternating sides for 10 reps (5 each side) of 10-second holds.

Repeat the moves 2 more times for the full workout.

Readers: chat with me!  Do you use stability balls in your regular fitness routine?  What are your favorite ways to use them?  Favorite exercises for your abs?  How was your weekend? 

Stability Ball + Dumbbell Back & Biceps Circuit Workout

Hi Everybody!  How are you all doing?  I'm back today with a great workout for you to try next time you need a good upper body burn.  Today's focus is back & biceps and we're using 2 pieces of equipment both separately and together: the stability ball (aka Swiss ball) and a set of dumbbells.  I love combining pieces of equipment like this, particularly the stability ball, because it forces your muscles to work harder - especially your abs - and it also forces your brain to really think about what movements you're doing.  Hooray for something different!  Ready to check it out and get those arms workin'?  Keep reading for the details!

Stability Ball + Dumbbell Back & Biceps Circuit Workout

What You'll Need: a stability ball and some medium-heavy dumbbells (I'd recommend 8-10lbs for beginners, and 12-15lbs for more advanced fitness levels).
What You'll Do: start with circuit 1 and go through the exercises in order, using the designated piece(s) of equipment.  Do each circuit 3 times through before moving onto the next.  Let's get started!

Circuit 1 (x 3): Stability Ball

1 | 10 Plank Walkouts to Push Up - start with the ball underneath your stomach, legs raised and hands flat on the floor holding your upper body up so you're balanced on the ball.  From here, walk your hands out until you've reached a plank position, keeping your abs tight and spine straight (easier = walk until your knees are on top of the ball; harder = walk out all the way so the tops of your feet are on it).  Once you've reached the plank, do 1 push up.  Then reverse the move to walk your hands back toward the ball, rolling your body back to start.  Do 10 total.

2 | 15 Prone Leg Lifts (on ball) - keep the ball under your stomach here, hands flat on the floor, chest lowered and feet lightly touching the floor.  From here, lift your legs up straight as high as you can, working your lower back and glutes.  Do 15 lifts.

3 | 20 Prone Ball Lifts (on floor) - lie face down on the floor holding the stability ball behind you on top of your lower back, arms straight.  From here, squeeze the ball between your hands and lift it up off your back while you lift your chest up off the floor.  Do 20 total.

4 | 20 Birddog Lifts - start with the ball underneath your stomach/hips again.  Raise your opposite arm and opposite leg up straight so they are parallel to the floor and hold that position for 5 seconds.  Lower back down and switch sides, holding for another 5 seconds.  Keep alternating sides for 20 reps.

Circuit 2 (x 3): Dumbbells

1 | 10 Alternating Renegade Rows - start in a high plank with your hands grasping the dumbbells, keeping them in line with your shoulders and abs engaged.  From here, alternate lifting the dumbbells up towards your armpit, using the muscles in your upper arms and back to do the work.  Remember to engage your abs to keep your hips square to the floor as you row.  Do 10 total (5 each side).

2 | Bicep Curls + Pulse + Hold (10/10/10 x 2) - in a standing position hold the dumbbells one in each hand and do 10 regular bicep curls keeping your elbows close to your ribs.  The immediately do 10 little pulses with your arms bent to 90˚, followed by a 10-second hold at 90˚.  Repeat that sequence twice.

3 | 15 Reverse Flyes - start in a standing position with a slight hinge forward at the hips and slight bend in the knee, holding a dumbbell in each hand, palms facing behind you.  From here, keep your elbows out wide and pull the weights up as if you're trying to pinch your shoulder blades together.  Lower them back down to start.  Do 15 total.

4 | 15 Reverse Grip Bicep Curls - from a standing position holding a dumbbell in each hand, curl the weights up like a regular bicep curl, but reverse your grip so your palms face the floor (i.e. the backs of your hands are facing you as your arms come up).  Don't be surprised if these are slightly awkward and/or more challenging than your regular curl!  Do 15 total.

Circuit 3 (x 3): Stability Ball + Dumbbells

1 | 10 Weighted Back Extensions - start with your stomach on the ball holding 1 dumbbell close to your chest, toes planted on the floor with your feet out wide (wider = more base of support). From here, use the muscles in your back to lift your chest up off the ball.  Lower yourself back down slowly.  Do 10 total.

2 | 10 Concentration Curls (each arm) - start squatted or kneeling behind the ball, one arm holding a dumbbell and that elbow propped up on the other side of the ball.  From here, do a bicep curl on that arm, focusing on working your bicep and nothing else.  Do 10 on each arm.

3 | 10 Balanced Lawnmowers (each side) - ideally I'd like you to be in an incline forearm plank on the ball (either on your feet or your knees), balancing on one forearm, while the other arm holds 1 dumbbell at the side.  From here, pull the weight up toward your armpit and rotate slightly to work your back.  Do 10 lawnmowers on each arm.  Trainer Tip: if the plank balancing is too much, get rid of the stability ball, and do regular dumbbell lawnmowers from a lunge position.

4 | 10 Incline Bicep Curls - you're sitting on the ball with it under your lower back, knees bent, butt is down by your heels, holding a dumbbell in each hand, elbows resting on the ball.  From here do 10 bicep curls, moving only the lower half of your arm.

There you have it!  How do your arms feel?  Hopefully they're tired - in a good way - and maybe you've found some new uses for the stability ball, I hope!

Readers: chat with me!  Do you incorporate multiple pieces of equipment into your workouts like this?  What are your favorite stability ball and dumbbell exercises?  Have you tried any new workouts or classes since the new year?