Move. Eat Healthy. Live Better.: Rep-Based Workout

Showing posts with label Rep-Based Workout. Show all posts

Monday, January 13, 2014

Step away from the bike. Put Down the Rice Cake. 11 Health & Fitness Lessons I Wish I’d Learned Sooner

I have loved to do cardio-based workouts since I was a little kid. As a child I used to hop on my Grandma’s stationary bike & would mimic my Mom doing her Kathy Smith aerobic videos. In high school I ran around my neighborhood, swam, & did other cardio. Sometimes I did those things AFTER tennis or swim practice. If I could step in a time machine & tell young me a few health & fitness related things, this is what they would be:

#SnowDayChallenge: Lower Body Blast

The Daily HIIT challenged us bloggers to come up with quick, body-weight only workouts that can be done at home. I'm not snowed in, but if you are, or are looking for a great at-home workout, give this a try!

4/29/2012 300 REP BALANCE WORKOUT

After a 2-mile walk, I did this 300 rep workout. You may have noticed that I like workouts that incorporate balance. I didn't time myself because I focused on perfect form rather than speed, but I think I completed 3 rounds in about 38 minutes. If you want a more intense workout, do more rounds, add jump rope, &/or move as quickly as you can with good form. Make sure to warm-up & cool-down!

After a 3-mile walk to the beach & back, I did this quick 180 rep workout. If you want a more intense workout, do more rounds, add jump rope, &/or move as quickly as you can with good form. I didn’t time myself, but I think I completed this in less than 15 minutes. Make sure to warm-up & cool-down!

4/25/2012 BALANCE BUILDING WORKOUT

After a short walk, I did this quick workout which can be done anywhere. I only did 2 rounds because I was in a hurry. If you want to increase the intensity, add more rounds, jump rope, or convert the workout to HIIT (example: set your timer for 10 sec rest/50 sec work for 16 rounds = 16 min workout). Make sure to warm-up & cool-down!

400 REP EQUIPMENT PARTY WORKOUT

Tonight I came up with a routine that used all of my favorite workout equipment. I kept the intensity low, but you can easily turn it into an inferno workout. Add jump rope, complete the workout as quickly as possible with excellent form, or change the format to HIIT (18 rounds 10sec rest/50sec work =18min). Make sure to warm up & cool-down!

200 REP MINI WORKOUT

Here's a great equipment-free workout I did during my lunch break that you can do anywhere.

400 REP WORKOUT, < 30 MIN

I've been a bit fatigued the last few days, so tonight I made a up a rep-based workout & took my time completing it. To make it more challenging, complete the workout as quickly as you can with good form, add jump rope between exercises, &/or make the squats & dead-lifts harder by adding a jump.

390 REP MAD ABOUT BALANCE WORKOUT

Here’s another at-home barefoot workout that I did tonight before Mad Men. I used equipment, but this can easily be an equipment free workout. This is great for balance!

600 REP BAREFOOT WORKOUT

This is a 600 rep workout I did at home tonight, barefoot. I used equipment, but this can easily be done equipment-free. I did 3 rounds of a fixed number of reps, but you can convert it to an interval workout (set your timer for 10/50 sec x 24 rounds for 24 min workout).

AWESOME WORKOUT by BODYROCKER TEE

Tonight I did a rep-based workout made up by a Bodyrocker. It can be done using a dumbbell, kettleball, or weight-filled bag if you don't have a sandbag.

TEE'S 1000 REP WORKOUT
100 high knees with jump rope
25 pushups with 2 knee tucks

REP CHALLENGE WORKOUTS

Sometimes I make up my own workouts. Here are some of them. I don't have videos or pictures to accompany these...sorry!

5/17/2011: MAY PARK WORKOUT
Equipment: Timer, Jump Rope, Mat

Time Challenge: Finish all exercises as fast as possible with good form. Do 2 rounds for time			TIME	1	2		TOTAL

Jump Rope, med intensity	100 jumps	Side Plank Twist w/3sec hold				20, alt
Forward-Backward Lunges	15/leg	Jump Rope, high knees				100 jumps
Jump Rope, high knees	100 jumps	Sumo Squat with overhead press				15
Push-ups	15	Jump Rope Jacks Each jump apart = 1 jumps				50 jumps
Jump Rope Jacks Each jump apart = 1 jumps	50 jumps	Tricep Dips + leg lift, alt				20

9/14/2011: I LOVE MY NEW FITBALL! WORKOUT

Equipment: Timer, fitball or medicine ball/dumbbell

This is a great at-home quiet workout that I did barefoot.
As a bonus, do 1 round. For a workout, do 3 rounds.

Reps	Exercise	Time
300	Ball pulse squeezes (Lie on back, knees bent with ball between knees. Squeeze knees together & squeeze glutes, lifting butt off the ground.
50	Reverse plank knee tucks, hands on ball
20	1-arm on ball push-up alt (knees)
20/leg	1-leg squat with other foot lightly balanced on ball
30	Ball pass (lie on back, pass ball from hands to feet)
25 per leg	1-leg bridge leg lift on ball
10	1-arm on ball push-up alt (knees)
15	Ab Chopper with ball