#fitgirllife- 4 Simple At-Home Workouts

The holidays are upon us, which means lot’s of traveling, hotels, and YUMMY FOOD! Have tons of fun, but don’t use this season as an excuse to let your workout and movement habits slip. I have 4 super simple at-home workouts here for you. Only two of these require equipment, and it’s just 2x 10 kg weights (which you can omit if you need to). These workouts can be done from ANYWHERE and will get your heart rate up in a short amount of time. If you try any of these, let me know down in the comments below:) Happy sweating!

Workout #1:

3 x 15 air squats

5 x 20 (total) high-knees

5 x 20 sumo squats on your toes

5 x 20 double skips in place

3x 20 (total) lunge pulses

3 x 10 (total) front kicks

4 x 30 second plank

5 x 10 butt-ups

3 x 20 (total) fire hydrants

3 x 15 push-up pulses

4 x 20 (total) donkey kicks

3 x 30 reverse crunches

3 x 20 glute bridges

Workout #2:

5 x 20 criss-cross jumps

3 x 20 (each arm) jabs

3 x 10 (each leg) single leg deadlift w/big water bottle

3 x 20 (each arm) upper cuts

3 x 10 (each leg) single leg sit-down squat

3 x 10 scapula retractions w/big water bottle

3 x 10 (each leg) raised split lunges on chair

3 x 10 raised push-ups on couch

3 x 20 (total) high knees

3 x 20 (total) butt kicks in place

3 x 10 (each leg) step ups on chair

5 x 10 overhead presses w/big water bottle

5 x 20 calf raises

3 x 10 (each arm) bicep curls w/big water bottle

*DANCE IT OUT IN BETWEEN SETS*

With 2 x 10 KG weights:

Workout #3:

2 rounds of:

50 crunches

40 flutter kicks on back

30 penguin side-to-sides

20 toe touches

10 push-ups

4 rounds of:

15 meter sprint

15 jumping jacks

10 meter side shuffle

10 butt kicks in place

15 meter backwards sprint

5 squats

10 meter side shuffle

With weight:

3 x 20 (total) bicep curls

3 x 10 tricep extensions

3 x 10 overhead press

3 x 10 rows

Workout #4:

3 x 20 (total) bicep curls

3 x 10 (each leg) lunge w/weight

3 x 10 overhead press

3 x 10 squats w/weight

3 x 10 (each arm) single arm snatch w/weight

3 x 20 calf raises holding weight

3 x 10 tricep extensions

3 x 10 rows

3 x 20 (total) calf raises in sumo squat position holding weight

4 x 30 second plank

2 x 30 seconds (each side) side plank

4 x 25 reverse crunches

4 x 50 penguin side-to-sides

4 x 50 ab chop chops

 

Top 15 Workout Jams #2- Pump Up

  1. Low- Flo Rida (ft. T-Pain) (https://www.youtube.com/watch?v=y1nM4OKvoXw)
  2. Believer- Imagine Dragons (https://www.youtube.com/watch?v=7wtfhZwyrcc)
  3. Buttons- Pussycat Dolls (https://www.youtube.com/watch?v=VCLxJd1d84s)
  4. Strip That Down- Liam Payne (ft. Quavo) (https://www.youtube.com/watch?v=vSW2M-BB1NE)
  5. Good Grief- Bastille (Don Diablo Remix) (https://www.youtube.com/watch?v=Iaa03itxNZ0)
  6. Fight Song- Rachel Platten (Wildbeat remix) (https://www.youtube.com/watch?v=hy9ns90vMz8)
  7. The Fighter- Keith Urban (ft. Carrie Underwood) (https://www.youtube.com/watch?v=GzT4p-OaJ5c)
  8. I Like the Sound of That- Rascal Flatts (https://www.youtube.com/watch?v=TIwKZLcQM0E)
  9. Something Just Like This- The Chainsmokers (https://www.youtube.com/watch?v=FM7MFYoylVs)
  10. There’s Nothing Holding Me Back- Shawn Mendes (https://www.youtube.com/watch?v=dT2owtxkU8k)
  11. Dessert- Dawin (https://www.youtube.com/watch?v=NZp_axebSfQ)
  12. Black Magic- Little Mix (https://www.youtube.com/watch?v=MkElfR_NPBI)
  13. My House- Flo Rida (https://www.youtube.com/watch?v=uo35R9zQsAI)
  14. Giants- Matt Nathanson (https://www.youtube.com/watch?v=KMbyup1xuFI)
  15. I Took a Pill in Ibiza- Mike Posner (Seeb Remix) (https://www.youtube.com/watch?v=foE1mO2yM04)

#fitgirllife- Staying Fit on the Road

Right now, I’m in Tokyo, Japan staying in the first hotel of 5 hotels/houses/cabins that we will be staying in this summer. The hotel we’re in right now is more like a motel, so there is no gym. 2 of the hotels we’ll be staying in with have a gym (which is super helpful), but when we get to our lake cabin, all I’ll have is a lake, 2 x 10 kg weights and lots of space. Knowing all of this before we left for our trip, I started planning and researching for my workouts early. There are 3 key steps to staying fir on the road: 1) taking advantage of what you have around you, 2) getting and staying motivated, and 30 making it fun by incorporating your workout into your vacation.

  1. The hardest thing about working out while traveling is not always have a gym, proper equipment or a familiar workout space. While there is plenty you can do without equipment, it’s easy enough to find things around you to turn into workout equipment. For example, use a chair for step-ups, use the couch for split lunges, use the wall for wall sits and raised push-ups, use a large water bottle for scap retractions and use the luggage rack for box squats. Also look for places around you to incorporate into your workout. Today, I found a 300 meter steep hill that I used for hill sprints (which killed me!).
  2. The second hardest thing is to get and stay motivated. It’s so easy to just want to lay out at the beach all day or to just shop and eat, so the drive to workout might be really hard to find. What I’ve found really helps is planning ahead. Based on what we’re doing each day, I’ll plan out what my workout will be and when I’ll do it. I’ll then ask the people I’m with if we could try to be back at the hotel by a certain time so I can get my workout in. They’re always glad to help. And if you’re lucky, you might even get some new workout buddies too. Another way to stay motivated is to reward yourself. Whether it’s with a treat, a bag you’ve really been wanting or a spa day, it’s a fun way to motivate yourself while on vacation.
  3. The best way to staying motivated on vacation is to make working out fun. Workouts don’t always have to take place in a gym, they can happen anywhere you want. A few things you could do are hiking up a gorgeous mountain or cliff, taking a bike tour of the city, or playing a round of beach volleyball at the beach. But there are even simpler ways to get some exercise in; instead of taking the escalator or the elevator, walk up the stairs, and instead of taking a cab or the bus, walk around the city. It’s little changes you make throughout the day that will make a huge difference during your vacation.

So wherever in the world you are, whether you’re at home or traveling, make sure to make movement a priority today. There are so many different and fun ways to do it. Happy sweating!

#fitgirllife: At Home Workout

What’s better than a great workout… a great workout in the comfort of your own home while watching Friends. Whether you’re on the road, stuck in a hotel room or just too lazy to get over to the gym, this at-home workout will have you sweating y0ur butt off!

3 x 15 air squats

5 x 20 (total) high-knees

5 x 20 double skips

3 x 20 (total) lunge pulses

3 x 10 (total) front kicks

4 x 30 second plank

5 x 10 plank butt-ups

3 x 20 (total) fire hydrants

3 x 15 push-up pulses

4 x 20 (total) donkey kicks

3 x 30 reverse crunches

3 x 20 glute bridges

If you try this workout out, make sure to snap a picture and leave it in the comments:) Happy training!