On Wednesday of last week, I was about to head to Michigan for Thanksgiving, and I was running all over the place, trying to figure out when I was going to get a workout in. I was in a rush to get home to finish packing so that I wouldn’t miss my train (uh, almost did, and it would have been the third time I’ve done something like that so I’m glad I got lucky!), but I knew that fewer workouts would happen when I got to Michigan and just wanted to hang out with my family, so I HAD to sweat that day. I had started work at 5am that morning, and I didn’t feel like I was moving at my normal pace, so I had no idea how a good workout was going to happen in the short amount of time I had.
But when I got to the gym, I got inspired (ok, maybe there was some coffee involved, too) and I went to work. This workout took me 25 minutes altogether (OK, so not exaaactly a quickie), MAYBE 30 since I didn’t necessarily hustle to the treadmill to do sprints. To get the most bang for my buck, I warmed up for 3 minutes on the bike and jumped right into the strength routine. As soon as I finished my last triceps pulldown, I jumped right on the treadmill and was breathing hard in no time. [Sidenote: I’m learning that although I’m not running distance right now because my body HATES it, it seems to have no problem with me doing sprints. Plus when I’m cranking out a fast mile, I feel kind of badass.]
This workout is perfect for when you wake up late for work (if you’re one of those morning people) or get a last minute invite to dinner when you haven’t had a chance to hit the gym yet. Seriously, you don’t need a ton of time, but you DO need to work hard. Keep your body moving and your heart rate up, and an effective workout can be had in 30 minutes.
Quickest Workout Ever
15 Dumbbell Squats ( I used 25s since there was no bar in the area in which I was exercising), but go as heavy or as light as you need to)
20 double punch sit-ups
(do all x2)
15 lat pulldowns
20 hamstring curls on the ball
20 plank jacks
15 dumbbell chest press on ball (20s)
15 triceps pushdowns
10 minutes of alternating run/sprint, 1 min each
Another reason this workout is perfect if you’re super crunched for time is because it fits all of the important stuff in. You get your warmup, your cardio intervals, and strength training for all of the major muscle groups with cardio bursts in between. Because you’re training unrelated muscle groups you can move from one exercise to the next with no rest, ensuring you keep your heart rate up. This also helps increase endurance since you don’t stop moving, even though it is for different moves.
I was SORE after this workout, so I’m going to remind you: Don’t forget to stretch! I find that if you’re really running late, you can stretch those hamstrings in the shower as you rinse your conditioner out.
What are your favorite quick workouts? What are your favorite killer strength moves? What do you do when you only have 30 minutes?
I know, super creative title, right? Anyway, it’s been a coffee kind of day. I visited Starbucks twice before 10am today, but in all fairness one was before 6am since I had to be up at FIVE (for one of my fave clients though, so I didn’t really mind). Also, I think I should let it be known that Starbucks itself is enabling my java addiction by giving me a gold card with my name on it and everything. It’s so shiny and it gives me refills and a free drink for every 15 I buy or something (that doesn’t take too long for me to rack up, sadly). So…it’s not my fault? It’s a good thing I just drink plain coffee instead of anything fancy, but STILL. I love my coffee and all, and I refuse to completely give it up, but maybe I should find some other ways to perk up besides getting an IV of espresso.
What about you? What are your favorite (non-caffeinated) ways to wake up in the morning? Give me your best suggestions and help a sister out!
So it’s the weekend, and I adore weekends (I know, who doesn’t?). I figured, what better time to write about my favorite healthy things? Those things that are good for me that always make me slow down for a second and put a smile on my face.
Fage 2% Greek Yogurt: I’ve tried others, but nothing compares. This is the little healthy treat that I don’t mind splurging on!
Coffee: I have to have my java fix, especially on the weekends. After all, I don’t really think Starbucks would appreciate it if I camped out for 5 hours on a Sunday without getting at least a cup (or three) of coffee. Plus, studies have shown that coffee is good for you in moderation! So, I guess that means I have to stop short of a whole pot.
Perfect running weather: Lately Chicago has been just the right temperature for outdoor runs! It may be a bit overcast, but the sun peeks out just enough that I am falling in love with running by the lake all over again. Now that I work right by Millenium Park, the waterfront is a mere four blocks from me. I not only can’t really make excuses not to get my cardio in outside, but I don’t want to!
New running shoes & gear: I am a sucker for new workout clothes. If you gave me $500 to spend on my wardrobe, I would probably add to my collection of running leggings, colorful sports bras, and workout tees. And I’d probably go crazy getting fitted for cute new running shoes. Even if I wasn’t living in these things (since, uh, I work at a gym), I would probably still want to buy mostly exercise gear. Comfy and cute — what more could a girl want?
Lazy Saturdays (or Sundays): Decompressing and relaxing is important for everyone’s health so that we keep those stress levels down! Sometimes I forget this myself and by the time Sunday rolls around, I realized I haven’t sat down to chill out all weekend! But when I finally do sit down to breathe, it feels great, and I remember that it’s important to let yourself be lazy every once in a while!
So it’s your turn — tell me about YOUR favorite healthy things! What makes you happy because you know it’s good for you?