Breaking Out of Your Workout Rut

How many of us do the same workouts and classes? (As Taylor Swift would say, “It's me, hi, I'm the problem, it's me!”)

Do you get tired of your predictable workout or find that it’s waaaay easier than it used to be?

That’s because your body has adapted to the workout and doesn’t have to work as hard to burn calories. It’s putting out less effort!

So, if we want to build muscles, increase our endurance, and continue to improve our fitness, we need to change it up.

I’m including a new workout below, and it’s ridiculously fun. However, there are lots of other places to find new, FREE workouts.

I’m a huge fan of many creators on YouTube. I love EMKFit, Blogilates, PopSugar, and Fitness Blender. If you search for any of those names, you will discover dozens of videos to try!

If you don’t want to search, try my “Spell Your Name” workout below or visit my Workout page for dozens of at-home workouts.

Workout:

This format is a favorite among my clients. You have the option to spell your entire name (including your middle name) or a fun phrase. Try Happy Valentine’s Day, “Rock Chalk Jayhawk,” or Kansas City Chiefs. (Can you tell I’m in Kansas?)

See the image below for instructions; here are some links for the movements listed in the workout.

Reverse Lunges

Push-ups

Wallsit

Skaters

Forearm Plank

Squats

Glute Bridges

Bird Dogs

Three Reasons to Exercise During the Holidays

It’s the most wonderful (or stressful!?!) time of the year!

Finding time to squeeze in any activity can be difficult during the month of December.

So, why bother?

1. Stress relief

The holidays are stressful, and exercise has many proven benefits in reducing stress and producing endorphins — the happy hormones!

2. Staying active to keep your routine

It’s tempting to think, “I’ll just start again in January.” January is a month away, and it will be that much harder. Keep moving for both your health and your flexibility.

3. Boost your immune system

Regular helps boost your immune system, with moderate-intensity exercise being the best way to provide that boost.

Can’t make it to the gym? No problem. Do this isometric workout from the comfort of your home! No equipment is needed, and you will be done in 20 minutes.

Instructions: Do the movement but then incorporate an isometric hold for 10 seconds. You will feel it by the time you reach your third set!

10 Push-ups + Hold plank position for 10 seconds. Repeat for a total of three times.

10 Lunges + Hold the lunge position for 10 seconds. Repeat for a total of three times – each side! Start with the left side, do three sets, and switch to the right side.

10 Bird Dogs + Hold bird dog position for 10 seconds. Repeat for a total of four times (holding 10 seconds with right arm extended, next set 10 seconds with left arm extended, etc.)

10 Side Leg Raises + Hold lift for 10 seconds. Repeat a total of three times for each leg (3 sets on the right leg, 3 sets on the left leg).

10 Glute Bridges + Hold bridge for 10 seconds. Repeat for a total of three times.

10 Calf Raises + Hold calf raise for 10 seconds. Repeat for a total of three times.

Fun, At-Home Thanksgiving Workout

I could list how many calories are in a Thanksgiving meal, but I don’t care. We want to be active and move, regardless of what we eat or don’t eat.

I often drag my feet when it comes to working out on Thanksgiving because I’m always behind. I need to set the table or make the stuffing. But, you know what? I have 20 minutes to spare.

If you are like me and have to force yourself to get moving, try this workout.

It’s actually FUN!

Grab five different songs you like (or use the suggested songs below) and follow the chorus/verse exercises below.

Song #1: Anti-Hero by Taylor Swift or any song you want to pick!

Verses – Reverse Lunges

Chorus – Jumping Jacks

Song #2: My House by Flo Rida

Verses – Plank (feel free to go down to your knees or take breaks!)

Chorus – Push-up (can be done on knees or toes)

Song #3: Good as Hell by Lizzo

Verses – Skaters

Chorus – Wall Slides

Song #4: Just Like Fire by P!nk

Verses – Glute Bridges

Chorus – On-the-ground Triceps Dips

Song #5: Stronger by Kelly Clarkson

Verses – Squats

Chorus – Squat Jumps

Song #6: Roar by Katie Perry

Verses – Quick Feet/Football Run

Chorus – Cross Punches

Exercise Snacking: Quick, Five-Minute Workouts

Do you think five minutes of activity can make a difference?

Will it improve your fitness levels?

“Exercise snacking” has been gaining popularity in the fitness community. These quick bursts of activity, ranging from seconds to minutes, have been proven to improve fitness levels.

Several months ago, I had an outpatient procedure done on my leg. Unfortunately, I got a blood clot. So, for several weeks, I was instructed to walk for 5-10 minutes every hour.

Do you know what happened?

My step count increased dramatically. I actually lost weight, and I didn’t lose muscle strength.

My cravings were kept at bay because I was moving every hour. I might have felt like snacking before I left, but by the time I was done walking, I wasn’t really hungry.

So, what are some ways to fit “snacking” into your day?

• Walk while you talk. Move around while you are on the phone.

• After you finish a project or are at a stopping point, stand up and stretch. Do 10 push-ups against the edge of your desk. Or, try to do 20 squats.

• Don’t take the elevator. Climb the stairs instead.

• During a commercial break or in between shows, lay down on the floor and do several sets of bridges or a plank.

Want some more ideas?

Check out these three ideas below. Happy “snacking!”

Option#1:

10 Push-ups on edge of a desk or against the wall

10 Triceps Dips on the edge of your chair

10 Shoulder Presses (with no weight)

5 Arm Circles to the Front/Back

Option #2:

20 sec. of Squats

20 sec. of Squat Jumps

20 sec. Holding Squat Position (with arms extended straight overhead)

Option #3:

3-min Dance Party

Pick a fun, upbeat song. Every time you hear the chorus, do one movement; choose a second movement for the rest of the song.

Chorus: Cross punches to the front

Rest of the song/verses: March or jog in place

Quick Workouts for Holiday Season

The holidays can be enjoyable, but they are also filled with extra activities and stress.

Finding time to work out is sometimes impossible, but in reality, it’s the best thing you can do for yourself.

You don’t have to invest an hour in order to reap the benefits of being active. Numerous studies have shown that 10-minute bouts of activity can increase your muscular strength and cardiovascular fitness.

If a busy holiday season is looming, try out some of these quick workouts. You can do the five-minute workouts below once or repeat them multiple times for a 20 or 25-minute workout. I’m also including a full-body 20-minute workout below.

You can do all of these from the comfort of your home, and equipment isn’t needed.

If you need modifications or have questions, don’t hesitate to contact me.

Want more workouts and information about getting active? Sign up for my email list below.

Beginner:

#1

1 min. March in Place

10 Push-ups (against a wall or on the ground)

Repeat for a total of two times.

#2:

10 Glute Bridges

10 Straight Leg Raises (each leg)

10-30 sec. Plank

Repeat for a total of two times.

#3:

1 min. March in Place

5 Wall Slides

Repeat for a total of two times.

Intermediate:

30 sec. Jumping Jacks

30 sec. Forward Lunges (left leg)

30 sec. Jumping Jacks

30 sec. Forward Lunges (right leg)

30 sec. Plank (or Plank Jacks)

30 sec. Bird Dogs

30 sec. Single-Leg Glute Bridges (left leg)

30 sec. Single-Leg Glute Bridges (right leg)

30 sec. Skaters

30 sec. Squat Jumps

The Best Exercise to Strengthen Your Core

What would I tell my 30-year-old self about exercise?

You need this body to be functional and healthy for decades. Listen to your body!

Before I became a trainer, I was ridiculously skilled at getting injured.

My injuries included:

• Torn calf muscle

• Fractured foot

• IT band strain

• Tendinitis in the left knee

• Tendinitis in both of my Achilles' tendons

• Groin strain

The list represents months of rehab, pain, and frustration — and so many crying sessions! I was exercising a lot, but I had no clue what I was doing.

Until I became a trainer, I didn't know what not to do. I followed my instructors in class and did what they told me to do—much to my detriment.

No workout is worth being injured. Listen to your body and do what feels right.

We want to train correctly, safely, and comfortably.

This Week’s Exercise:

We will build on last week's push-up exercise and add in a core movement.

Your core is made up of layers of muscle that support your spine, hips, stomach, pelvis, back, and butt.

You use your core in almost every activity you do.

Anytime you are bending, lifting, twisting, reaching, standing, or sitting, you are using your core. Your core also helps with posture and balance, and it protects your organs.

We will practice forearm planks this week. Planks are one of the best exercises you can do to strengthen your core, and there are a lot of options for skill levels.

We will keep our push-ups from last week and add planks to our routine.

See below for a video tutorial on how to properly (and safely!) do a forearm plank.

Day 1 – 10 push-ups & 15 - 30 sec. plank

Day 3 – 10 push-ups & 15 – 30 sec. plank

Day 5 – 10 push-ups & 15 - 30 sec. plank

Day 6 – Any activity you want – just get moving for 10-15 minutes.

Your core is getting a double workout between the planks and push-ups, so adjust your reps as needed.

If you can’t do all of the reps or plank for the suggested time, no big deal! Exercise is not a one-size-fits-all scenario. Do what works for you!

Try to follow the training schedule as many days as you can!

Want more tips and workouts? Sign up for my email list below.

Join Me for a Six-Week Beginner Strength Training Program

Every day, I would nervously walk by the free weight section in my gym. Beefy dudes and hard-core lifters were always flexing in front of the mirrors.

I felt out of place and intimidated, so I avoided the free weights.

Sometimes I would try the machines, but I didn't know how many repetitions I should do and at what weight.

Now that I'm a trainer, I never want anyone else to feel like I used to about lifting weights.

Intimidated. Overwhelmed. Clueless.

If you haven't been working out or aren't sure how to start weight lifting, join me for the next six weeks as we begin with the basics.

Strength training is so good for you – and it's vital to your health as you age.

It doesn't have to be a long, overcomplicated process.

We will focus on one movement each week – that's it!

This week, I want to start with variations of a push-up.

Push-ups work your pectoral muscles and arms, and they are the muscles you use to push open a door, lift objects, or get up off the floor.

I want you to do ten push-ups three times this week on Days 1, 3, and 5. On day 6, I want you to walk, ride your bike, do some gardening, or do another light activity. Try to move for at least 10-15 minutes.

In the video below, you will see several variations for push-ups. You can do them standing against a wall, counter, stairs, on your knees, or on your toes.

If you can't fit in all of the days, that's ok. Some exercise is better than no exercise.

Want to be a part of this six-week journey? Sign up for my email list below!

First of all, could my facial expression be worse?!? A quick tutorial on how to do a push-up and variations for all skill levels.

Get Your Kids Active With This Simple Workout

A client recently asked me for some workout ideas for her son during summer break. Although our kids have more freedom during the summer, sometimes they aren’t as active as they were during school. I have a bookworm, so he needs prompting to get up and get moving!

I like to come up with quick, fun workouts for him to do. Once he gets moving, he usually wants to go for a bike ride or walk around the block with me. Sometimes it is just breaking up his routine!

If you are needing something fitness-oriented to do with your kiddos during the break, give this workout a try. The format is pretty simple. You just add a new exercise each round.

Example:

Round 1: 1 Inchworm

Round 2: 1 Inchworm + 2 Seal Jacks

Round 3: 1 Inchworm + 2 Seal Jacks + 3 Squats

Round 4: 1 Inchworm + 2 Seal Jacks + 3 Squats + 4 Big Arm Circles to the Front & Back, etc.

Repeat until you do 12 rounds.

Workout:

1 Inchworm

2 Seal jacks

3 Squats

4 Big arm circles to front/back

5 Single-leg hops on each foot

6 Cross punches

7 Jumping jacks

8 Frog jumps

9 Glute bridges

10 Crunches

11 Lateral hops

12 High knees

Interested in more kid-friendly workouts? Try some of these:

Fun, Indoor Workout for Kids

Ladder Workout for Kids

How to Get Back to Working Out in One Simple Step

Over a month ago, I went in for a routine procedure. I ended up being one in 250 people who had complications. It’s been a long month, and I’m still not back to my old self. But, I have been cleared to get back to working out.

Where do I start? My instinct is to go hard and try to gain back all of my missed workouts in one month. (BAD IDEA) I know that is not safe, smart, or feasible. Instead, I’m going to start slowly.

If you’ve been on an exercise hiatus, are coming back from an illness, or need to start slower, this workout is for you!

This workout is a circuit workout. Do it once all the way through and stop. Or go through it again. You determine what feels right for you. It’s comprised of bodyweight exercises, so no weights or equipment are needed. If you are truly coming back from an exercise break, I wouldn’t recommend doing it more than three times.

10 Jumping Jacks

10 Squats

10 Push-ups

10 Bridges

10 Hydrants

10 Bird Dogs

20-Second Plank

5 Close Grip Push-ups (on knees or toes) - this will work your triceps

10 Reverse Lunges

If you liked this workout, try some other quick ones:

10-Minute Upper Body Workout
Beginner Bodyweight Workout

Five Secret Ways to Squeeze in Exercise Throughout the Day

Our best intentions for exercising can go up in smoke when Monday rolls around. An unexpected meeting or added to-do can quickly erase our designated time to exercise. But, if you are having one of those weeks, don’t despair! Here are a few ideas that will help you incorporate some activity into your day.

1. Take the longer route. If you park at an office building or the grocery store, pick the spot furthest away. As you walk toward your destination, challenge yourself to pick up your pace. Speed walk or jog to the front doors!

2. Plan five-minute exercise bursts to do as a break between tasks. Finished drafting a report or cleaning up the dishes? Do three exercises for 10 repetitions for a total of three times. For example, 10 Jumping Jacks, 10 Squats and 10 Push-ups. Or, 10 reverse lunges, 10 chair triceps dips and 10 desktop/countertop push-ups.

3. Set the timer on your phone for 5 or 10 minutes and commit to moving. Maybe you are picking up kids’ toys or sticks in the front yard. Or, you are having a dance party for five minutes. Commit to a time, set your timer, and do it! Don’t stop moving until your timer goes off!

4. Rather than bending over to pick something up off the ground, squat down to get it. If you are grocery shopping, don’t bend over to grab something on a lower shelf - squat down to get it. Or, as you sit in your chair, don’t just plunk yourself down. Slowly lower yourself down, so you are engaging your quadricep muscles.

5. Plan your daily to-dos to include one active chore each day. Vacuuming your rugs, weeding your garden, walking to the mailbox, mopping your floors, or dusting your house are all chores that require your body to be more active than more sedentary chores (folding clothes, paying bills, etc.)

Set a goal to try one of these activities 3-5 times a week. At the end of the week, see if you noticed a difference. Did you feel better by incorporating some movement? Every bit of activity makes a difference, so don’t let a busy schedule derail your goals of being more active.

Have some extra time to work out? Try one of these bodyweight exercises.

• 7-minute “I-dont-have-time-to-exercise” workout

• At-home, 20-Minute bodyweight workout

• HIIT ladder workout

Goal for 2022: Get Moving

No Resolutions – just get moving in 2022.

As a society, we put way too much emphasis on Jan. 1 and weight loss/exercise goals. It creates an all-or-nothing situation, and that’s not what it’s about.

Get moving. Walk for five minutes around the block. Walk/run the stairs at home/work three times. Stretch for five minutes. March in place for five minutes.

Just get moving.

If you don’t exercise work a week, that’s ok. Just start back. It doesn’t matter what you do or for how long. The act of getting back to it (even if it’s for five minutes) is progress.

This workout is a bodyweight routine that can be done anywhere. Do the following workout however many times you’d like. I’d recommend completing the circuit three or four times. And, you are done! That’s it!

If you want more bodyweight workouts, check out some of these:

Intense Bodyweight Tabata Workout

20-Min Track Workout for Walkers & Runners

Cardio Workout You Can Do at Home

Workout:

15 Gate Swings

Wallsit – 45 seconds

10 Push up Negatives

10 Bird Dog Crunches (per side)

20 Mountain Climbers (per leg)

20 Hydrants

10 Seated Leg Raises (per leg)

15 Bridges

15 Seal Jacks

10 Triceps Dips

Easy Thanksgiving Workout: No Equipment Needed!

I love Thanksgiving.

I love the food, the warm atmosphere, Black Friday newspaper ads, and the relaxed pace.

Although I enjoy kicking back, I usually feel better if I try to move for 20 minutes before or after eating. So, I try to squeeze in a quick workout once I’ve gotten the turkey in the oven.

The workout below is what I will be doing this year. It’s a bodyweight workout you can do anywhere, and it only takes 20-25 minutes.

If you don’t love this workout’s format, check out some of my previous Thanksgiving workouts:

Alphabet Thanksgiving Workout (Bodyweight!)

Full-body Turkey Day Workout

Directions: Complete 2-3 rounds of the exercises listed below.

20 Forward Lunges

20 Mountain Climbers

20 Supermen

20 Push-ups

20 Squats

20 Scarecrows (with or without light weights)

20 Single-leg Deadlift

20 Seal Jacks

20 Plank with Alternating Leg Lifts

20 Fire Hydrants

20 Seated Straight Leg Raises

20 Triceps Dips

20 Elbow Plank Alternating Arm Reaches

20 Bicycle Crunches

20 Single-leg Bridges

20 Cross Punches

20 Lateral Lunges

20 Jumping Jacks

20 Skaters

20 High Knees

Quick, At-Home Kettlebell Workout

Confession: the first time I ever used a kettlebell, I did it wrong. Very wrong. The following day I woke up with such an achy sore back that I didn’t think I’d be able to get out of bed. I eventually hoisted myself out of bed and spent the next few days babying my back. All because I didn’t take the time to understand how to do kettlebell swings correctly.

Fast forward to eight years later. Yesterday I woke up after doing a kettlebell workout, and I was SO SORE. But, unlike the first time, this was the right kind of soreness. I had done a challenging kettlebell/dumbbell workout (with the correct form), and my body was recuperating.

I created the following kettlebell/dumbbell workout, so you could also experience a challenging workout. (No kettlebell swings included!)

If you don’t have kettlebells, use one dumbbell instead of the kettlebell for this workout. If you have questions, feel free to send me a note through my contact page!

Workout:

10 Goblet Squats Holding Kettlebell

12 Kettlebell Glute Bridges

12 Push-ups

12 Single-Leg Kettlebell Deadlifts (per leg)

12 Kettlebell Bicep Curls + Shoulder Presses

20 Kettlebell Pass-Through Lunges

12 Kettlebell Overhead Triceps Extensions

Changing up Your Workout: Pyramid Format

Changing up the format of my workouts is a necessity. If I begin to get bored, I lose all motivation to exercise. Not only does changing up your routine help combat predictability, but it also helps strengthen different muscles and avoid overuse injuries. 7 Reasons to Switch Up Your Workout | One Medical

Changing up a routine can involve trying a new activity or switching the format of your existing exercise. I do a lot of interval strength training workouts and get tired of doing circuits or supersets. So, I switch it up by doing an As Many Rounds As Possible (AMRAP) workout or ladder workout.

The workout below is another one to try: the pyramid workout. You start with a low number of reps and increase each set until you reach your desired maximum. Next, you work backward, repeating the sets until you are where you started.

It’s a challenging workout – with a different format! Give it a try and let me know what you think. If you liked this format, I have another pyramid workout that’s fun to try.

Pyramid Workout:

Set #1

5 Push-ups

5 Squats + Bicep Curls

5 Deadlifts with Dumbbells

5 Renegade Rows with Dumbbells

5 Dumbbell Triceps Kickbacks

5 Squat Jumps

Set #2

10 Push-ups

10 Squats + Bicep Curls

10 Deadlifts with Dumbbells

10 Renegade Rows with Dumbbells

10 Dumbbell Triceps Kickbacks

10 Squat Jumps

Set #3

15 Push-ups

15 Squats + Bicep Curls

15 Deadlifts with Dumbbells

15 Renegade Rows with Dumbbells

15 Dumbbell Triceps Kickbacks

15 Squat Jumps

Set #4:

10 Push-ups

10 Squats + Bicep Curls

10 Deadlifts with Dumbbells

10 Renegade Rows with Dumbbells

10 Dumbbell Triceps Kickbacks

10 Squat Jumps

Set #5:

5 Push-ups

5 Squats + Bicep Curls

5 Deadlifts with Dumbbells

5 Renegade Rows with Dumbbells

5 Dumbbell Triceps Kickbacks

5 Squat Jumps

Exercise With Your Child - Indoors!

It’s winter. We are in a pandemic. Your kids may or may not be in school. They have so much ENERGY.

If that describes your environment, then give this kid-friendly, indoor workout a try. I have a 9-year-old who is doing hybrid school. The temperatures outside are chilly, so getting enough activity during the day is a challenge.

I am always coming up with workouts for my son, so I thought I would share one. This workout is loosely based on the 12 Days of Christmas song; except we are going to start with 12 repetitions of the first exercise. After you’ve done 12 repetitions of the first exercise, start at the top again and do 12 repetitions of the first exercise (jumping jacks), and then add on 11 repetitions of the next exercise (butt kicks). Keep this format until you are down to the last exercise, which is one, 30-second plank.

Rnd 1: 12 jumping jacks, Rnd 2: 12 jumping jacks, 11 butt kicks Rnd 3: 12 jumping jacks, 11 butt kicks, 10 single-leg hops, etc. On your last round, you will complete all 12 exercises ending with the plank.

For more kid-friendly workouts, check out two more of my favorites:

Indoor Workout for Kids

Indoor Workout You Can Do With Your Kids

Workout: (See instructions above on the sequence: 12, 12 + 11, 12+11+10, 12+11+10+9, etc.)

12 Jumping Jacks

11 Butt Kicks

10 Single-leg Hops (10 left, 10 right)

9 High Knees

8 Lateral Hops

7 Crab Walks (Both hands have to move for “1” rep)

6 Frog Jumps

5 Push-ups

4 Star Jumps

3 Windmill Toe Touches

2 Inchworms

1 30-second Plank

Full-Body Dumbbell Workout in 20 Minutes

I have always been a person who likes to “go hard and be done” when doing workouts. I would much rather do an intense, 20-minute workout than 40 minutes of working out with multiple breaks. Both methods are great - I’m just usually strapped for time.

This workout is a great one for those days when you only have 20-30 minutes to spare.

You only need dumbbells for this workout, but if you don’t have any, grab some cans of soup or Gatorade bottles. Anything that will give you some resistance.

The main portion of this workout is two, seven-minute As Many Rounds As Possible (AMRAP) sections. You will set your timer for the designated amount of time and go through the circuit as many times as you can before your timer goes off.

I like to write down how many rounds I completed on each section, so I can use it as a benchmark for the future.

If you like AMRAP workouts, try some of the ones on my site:

“No Time to Exercise” 20-Minute AMRAP Workout

Full-Body AMRAP Workout

20-Minute AMRAP Workout

Workout:

Circuit #1:

10 Squats

10 Skaters

10 Jumping jacks

Repeat a total of three times.

Circuit #2: (Set your timer for 8 minutes - complete AMRAP of circuit in that time)

10 Walking lunges while holding dumbbells

10 Single-arm dumbbell row (10 per side)

10 Dumbbell deadlifts

10 Push-ups

Circuit #3: (Set your timer for 8 minutes - complete AMRAP of circuit in that time)

10 Dumbbell bicep curls while holding a static lunge (Make sure you are in a deep lunge in order to work your legs.)

10 Dumbbell lateral lifts + leg abductions

10 Plank alternating leg lifts (10 per leg)

10 Alternating opposite hand to opposite toe crunch

10 Dumbbell triceps kickbacks

At-Home Agility Workout - No Equipment Needed!

Indoor, at-home workouts got a little monotonous for many of us during the spring, so the thought of doing it again this winter is a little deflating. My clients feel the same way!

I’ve been doing this type of workout with my clients via Zoom, and they have all been enjoying it. It’s different, requires no special equipment and you’re done in 20 minutes!

For this workout, you need four water bottles, cans, toys, Gatorade bottles or anything you can use in the place of a cone. I used water bottles in my pictures.

By mixing in some agility drills, we are increasing the heart rate and making this workout a little more challenging. Check it out:

Repeat this circuit 2-4 times!

20 Walking Lunges (10 per leg) If you have a set of dumbbells, use them!

45-sec. drill shuffling down one side of the cones/water bottles and returning to start by shuffling down the other side. Do a burpee (or step back) and start your shuffle sequence again. (See picture below)

10 Push-ups

45-sec. drill hopping down one side of cones/water bottles on left foot, hopping back down the other side of cones on your right foot. (See picture below)

10 Supermen

45-sec. drill running/shuffling around four cones in square formation. (See picture below)

20 Elevated Bridges (feet up on step, couch, ottoman, etc.) If you have a dumbbell, feel free to place it on your hips.

45-sec. drill of lateral hops from one cone to the next. Starting at cone 1, push off your left foot and hop over to cone 2. (See picture below)

20 Reverse Lunges + Bicep Curls (If you have dumbbells, use them. If not, just do the motion.)

45-sec. of Jumping Jacks

15 Triceps Dips on a chair or bench

25 Squat jumps

30-sec. Plank with Arm Reaches – Don’t let your hips move!

Shuffle + Burpee - first drill listed.

Hop on left foot, hop on right foot. Second drill listed in workout.

Shuffling around four cones - third dill listed.

Lateral leaps around the cones - fourth drill listed.

Beginner & Experienced Benchmark Workouts to Track Fitness Gains

Your fitness achievements should never be gauged by a number on the scale! We have a tendency to group exercise and weight loss together, which prevents us from celebrating our fitness achievements independently from weight loss goals.

One of the best ways to measure your fitness progress is to conduct a benchmark workout. I usually have a client benchmark where she is at the beginning of her fitness journey and revisit the same workout in a month or two. The strength and cardiovascular gains are always so impressive (and encouraging)!

Your benchmark can be one or several exercises. I always tie the exercises to the overall goal my client has identified. If my client has a goal to do 20 push-ups, I will make sure “doing push-ups to exhaustion” is one of her benchmark exercises. I also make sure I incorporate exercises that test balance. We always need to be working on our balance and flexibility! Whatever exercises you choose, make sure you always go in the same order when you do the benchmark workout.

I’m including some of my favorite benchmark exercises below. Take time this summer to benchmark where you are at and revisit it again this fall. You will be amazed at your progress!

For additional ideas about benchmarking, visit my other post “Three Ways to Measure Your Fitness Progress”.

Benchmark Exercises/Workout:

Plank to exhaustion. Plank time: ________________

Wall sit for as long as you can: ___________ Minutes (Make sure your arms are out straight, crossed over your chest or against the wall. No bracing your hands against your legs.)

Push-ups to exhaustion: __________ Repetitions

Total number of Jumping Jacks in one minute: ______ Repetitions

Balancing on one leg (Warrior 3 Pose) Time for Left:_________ Time for Right:__________

How long it takes you to do 100 walking lunges (option: while holding dumbbells): ________Minutes (50 lunges per leg)

Waterfalls/Ball Exchanges in one minute: _______Repetitions

On-the-ground Triceps Dips (or on bench):__________ Repetitions (until exhaustion)

Balancing on one leg with arms straight overhead – and looking up at the ceiling:

_______ Left Leg _______Right Leg

Intense Bodyweight Tabata Workout

When I have limited time but need a challenging, full-body workout, I always use a Tabata-style workout. I go hard for 20 minutes, and then I am done. (Check out my previous post for more information about how to do a Tabata workout and what a circuit entails.)

Doing a Tabata workout without a timer is nearly impossible. I recommend downloading a free app called Interval Timer (for HIIT Workouts). I created a Tabata workout in the app. Here is a screen shot of my set up:

Give this workout a try and email me if you have any questions. If you liked this workout, check out some of my other Tabata-style workouts:

Tabata Workout for Home

Knee-Friendly Tabata Workout

Heart-Pumping Cardio Tabata Workout

Bodyweight Tabata Workout: (Remember it’s 20 seconds worth of effort followed by a 10 second break. You will do 8 sets to complete one Tabata circuit.)

Circuit 1: Reverse Lunges Alternating with Jumping Lunges

#1: Reverse Lunges

#2: Jumping Lunges

#3: Reverse Lunges

#4: Jumping Lunges

#5: Reverse Lunges

#6: Jumping Lunges

#7: Reverse Lunges

#8: Jumping Lunges

Circuit 2: Push-ups Alternating with Supermen

#1: Push-ups

#2: Supermen

#3: Push-ups

#4: Supermen

#5: Push-ups

#6: Supermen

#7: Push-ups

#8: Supermen

Circuit 3: Bridges Alternating with Single-Leg Bridges (2 sets on left side, 2 sets on right side)

#1: Bridges

#2: Single-Leg LEFT Leg Bridge

#3: Bridges

#4: Single-Leg RIGHT Leg Bridge

#5: Bridges

#6: Single-Leg LEFT Leg Bridge

#7: Bridges

#8: Single-Leg RIGHT Leg Bridge

Circuit 4: Curtsy Lunges Alternating with Touchdown Jacks

#1: Curtsy Lunges (Alternate sides)

#2: Touchdown Jacks

#3: Curtsy Lunges

#4: Touchdown Jacks

#5: Curtsy Lunges

#6: Touchdown Jacks

#7: Curtsy Lunges

#8: Touchdown Jacks

Circuit 5: Side Planks (2 on left side, 2 on right side) Alternating with Mountain Climbers

#1: Side Plank RIGHT Side

#2: Mountain Climbers

#3: Side Plank LEFT Side

#4: Mountain Climbers

#5: Side Plank RIGHT Side

#6: Mountain Climbers

#7: Side Plank LEFT Side

#8: Mountain Climbers

Full-Body Dice Workout - No Equipment Needed

I change the format of my workouts every day. I need variety! Today’s workout is a format I use when I feel like I’ve done everything else recently.

To do this dice workout, I create a list of six exercises with varied repetitions or times. Each movement correlates with a number from the dice. When I roll that number, I have to do the exercise as it’s written - not the number of repetitions the rolled dice represents.

Directions:

Set your timer for 10 minutes. Roll the dice and complete the exercise that corresponds to the number that you rolled. For example, in Circuit #1, if I rolled a 3, I’d do 25 jumping jacks. Keep rolling and exercising until the timer goes off. Once you are done with 10 minutes of Circuit 1, set your timer and start on Circuit 2.

Circuit #1: (Set your timer for 10 minutes.)

1 – 20 Walking Lunges (10 per leg)

2 – 10 Push-ups

3 – 25 Jumping Jacks

4 – 30 Second Plank

5 – 15 Supermen

6 – 15 Donkey Kicks (per leg)

Circuit #2: (Set your timer for 10 minutes.)

1 – 20 Squat Jumps

2 – 30 Second Wall-sit

3 – 6 Up-Down Planks

4 – 20 Elevated Bridges

5 – 15 Triceps Dips (on bench, chair or ground)

6 – 15 Skaters