On-The-Go Workout

On-the-go workout On-the-go workout On-the-go workout It’s been awhile since I’ve done a fitness post, because honestly, I haven’t been doing a whole lot of working out lately. Life is so busy! Between mothering my two girls, running errands, trying to keep the house somewhat clean, connecting with my husband and keeping up with all of the real housewives – there’s not a whole lot of time left in the day.

For most of us, we have to MAKE the time and I’m so ready because I really do notice a change in my mood when I’m working out regularly. I need a good sweat session to help my mood and manage stress.

So I asked my super hot trainer (who is also my super hot husband) for a quick workout that I can MAKE SURE I do at least 3 times a week. He told me that high-intensity interval training, is actually better for general fitness than running long distance (which is basically all I ever do). He gave me a quick workout to try, and I have to tell you – it kicks my booootaay! I have named it the “On-The-Go Workout” in honor of all you other ladies who are always on-the-go and struggle with finding time to fit exercise into your everyday life.

On-the-go workout On-the-go workout On-the-go workout On-the-go workout

On-The-Go Workout

Warm-up with a quarter mile run and then dive in to the circuit for 3 full rounds. The idea behind this is to move as quick as you possibly can (while maintaining proper form, of course). There are NO breaks in-between sets. Go through the entire thing as fast as you can with as little rest as possible and don’t forget the “finisher.” You will literally want to die – but it’s so worth it, ha!

Repeat this circuit 3 times!!

  • Warm-up
    • Run 1/4 mile
    • If you’re at home – do 50 jumping jacks instead
  • 10 Burpees
    • Make sure to finish each burpee with a jump, hands up high
  • 20 Air Squats
    • Add weight once these get too easy
    • Go as low as you can
  • 20 Lunges – 10 on each leg
    • For more of a challenge, throw a baby on your shoulders
  • 20 Pistol Squats – 10 on each leg
    • These are really, really hard but my absolute favorite exercise for the butt. I still can’t go all the way down (as you can see in the pic) But if I’m at home, I use a chair to help.
    • Find a bench, a box or any stable seat. Begin by situating yourself in a seated position. Elevate one leg and set your footing in order to stand up using one leg. You can extend your arms out straight for leverage, lean forward to position your body weight into your working leg/foot and stand up tall. Simply reverse the pattern to sit back down. Sit your hips back and control the lowering versus crashing down onto the seat.
    • The lower the seat, the harder the exercise so if you find a bench is too difficult at first, try a higher seat and progress from there.
  • 20 Standing Resistance-Band Rows
    • Stand up tall, feet shoulder width apart.
    • Pull your arms back, squeezing your shoulder blades to contract the muscles in your back. You can adjust the level of resistance based on how far away you stand from the mount (the further away you are, the harder it will be to pull). Bring your arms back to the starting position and repeat.
      • You can also add to the difficulty by holding a squatted position while pulling.
  • Finisher – Run 1/4 mile, as fast as you can (This is the finale so don’t hold back)
    • If you’re at home – finish with another round of 50 jumping jacks!

Competitive? Try the workout for time and comment below with your score!

I’ve also listed some of my favorite workout gear below! Thanks for reading, now go workout!

Cheers! XO

Brooke

 

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