Find the best ab workouts, chest workouts and full body workouts for both men and women. You can modify any of these workouts for your personal skill level. Feel free to add or replace any of the movements for something you can do. Most of all, just have fun and be safe. – Kaci

8 minute AMRAP (as many rounds as possible)

8 minute AMRAP (as many rounds as possible)

Shewee! Sometimes this is the kind of workout I need. I’m not one for rushing my workouts to this extent too often. Generally speaking, I like to take my time, focus on good form and enjoy the workouts I do. But I wanted to fit this quick, high intensity workout in during a break from work and it definitely pushed me! I don’t do AMRAP workouts often but this was a welcome change.

So, what is it?!

8 Minute AMRAP

  • 10 Thrusters (I used 20 lb dumbbells, use what you can control and maintain good form)
  • 5 Push-ups
  • 2 Burpees

This is one round of the workout I completed.

This is a very high intensity workout that will work your cardiovascular system and muscular endurance. Therefore, REST as you need to. With an AMRAP workout, you are trying to get in as many rounds/reps as you can in a certain amount of time so you are going to want to try and push yourself. However, always listen to your body and take a few seconds of rest if you need. 

Good luck!

10 Minute Core and Legs Workout Routine

10 Minute Core and Legs Workout Routine

This is how I got through this workout…dreaming of treats…

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ANYWAY…who knew we could get so sore in 10 minutes?!

This workout is quick and targets the legs and core but the arms will still get some attention, too. The point here is to keep rest periods short and work through the exercises as quickly as you’re able to get the most benefit.

3 Rounds, or more 😉

  • 20 Squat Jacks
  • 20 Pulsing Lunges (10/side) holding weights
  • 10 Push-ups
  • 10 Bottom Burpees (only do bottom half of burpee: knees to chest, jumping up not included)
  • 30 Mountain Climbers
  • 10 Butterfly Crunches

Tips:

  • Try to keep rest periods short.
  • I challenged myself to do each round in 3 minutes or less, but focus on good form!
  • For an added challenge, try to maintain push-up position (on hands and toes) from the start of your push-ups until after you complete the mountain climbers. Fair warning – your quads and shoulders might start burning!

Good luck!!

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15 Minutes to Burn – Quick Full Body Workout

15 Minutes to Burn – Quick Full Body Workout

Following along with my recent theme, 15 minute workouts, here is my workout from yesterday! I included a video of the exercises that I did. Ignore the faces I make 😛 This workout is quick and great to fit in mid-day if you need a break and a burst of energy.

 

15 Minute Circuit:  3 rounds

  • 50 Squats
  • 40 Mountain Climbers
  • 30 Dumbbell upper cuts
  • 20 Star crunches
  • 10 Burpees

Check out the video to see correct form for each exercise!

Remember, you don’t need to spend hours in a gym to get in a good workout. Challenge yourself with shorter rest periods, heavier weights or increasing repetitions. However, always remember to take rest breaks as necessary and listen to what your body is telling you. The key, though, to any great workout routine is staying consistent!

Good luck!

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Quick and Effective 15 Minute Cardio and Resistance Workout!

Quick and Effective 15 Minute Cardio and Resistance Workout!

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All you need is a set of dumbbells or something to use for a weight. Quick, effective workout for when you can’t make it to the gym but still want to stay consistent! Take rest as needed, but try to keep the rest periods short for the best cardiovascular workout. Anddddd go!

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Full Body, No Equipment Needed Quick Circuit Workout

Full Body, No Equipment Needed Quick Circuit Workout

Do you ever find yourself stuck in a hotel room, out of town visiting friends or trapped inside with no access to workout equipment or a gym? We’ve all been there at one time or another but don’t let that keep you from getting in a workout! Here is a quick circuit workout you can do anywhere, no excuses 😉 Give it a try!

Circuit (10 Rounds, as fast as possible)

  • 5 Burpees
  • 10 Push-ups
  • 20 Squats
  • 15 Sit-ups

This is as simplified as they get, but don’t be fooled…it will get your heart rate up! Try doing this circuit as fast as possible and challenge yourself by cutting down on the rest period. As always, though, if you need to take time to rest, do it! Listen to your body and what it is telling you.

Record your time, try it again at a later date and aim to do it more quickly! 

5 Tips to Maintain a Long-term Exercise Routine

5 Tips to Maintain a Long-term Exercise Routine

Today’s post is a bit different. There is no sample workout routine, just some tips and thoughts about what I have gathered in successfully maintaining an exercise routine. I have tried a bit of everything. I have things I like more than others and I get in streaks, both good and bad, but you need to find what works for you.

What I have noticed is that too often we beat ourselves up if we’re not busting our tails everyday or sticking to exactly what our exercise routine looks like. We’re all human and life happens. We get frustrated and want to quit because we think “what’s the point now?” But what you also need to know is that you must take care of yourself. The body needs activity and the body needs sufficient nourishment. Your personal health should be of utmost importance because without your own health, how will you be able to serve others and give others your best?

So what’s the key to keeping up with an exercise routine over the course of a lifetime?

Here are some helpful tidbits to keep you on track:

  1. Find something you can enjoy. One key to sticking with exercise is enjoying it. Don’t get me wrong, I don’t always love being overly exerted and breathing so heavy I think I may pass out. But that also doesn’t happen every day. There are days when I am really feeling my workout and can bust it in the gym but what about the days when I don’t feel so great? Onto number 2…
  2. Just go move. When I don’t feel the greatest, when I can’t find the time to actually get to the gym, I just try to find something that is active that I can do. This could be so many things…go for a walk, do some push-ups, sit-ups, squats, do a few sprints, yoga, dance, Youtube a quick workout, etc.
  3. Find accountability in someone or something. Having someone to report to or writing down your activity can help to keep you on track and staying consistent. When we write down our goals, we are much more likely to stick to them and tracking your progress along the way can be a great motivator. Also, finding someone to exercise with or to talk to about your exercise can help keep you on track, too.
  4. Be active for at least 30 minutes. That’s it! Make that a simple goal. This can be broken into 10 minute increments and there are still benefits to it. As an example, you could walk for 10 minutes, do calisthenics for 10 minutes, stretch for 10 minutes. Or walk for 30 minutes. Just make it a point to be moving!
  5. Make yourself a priority. Keeping yourself healthy and making time to do so is one of the most important things you can do. Your health is valuable and tending to it is necessary. Schedule exercise into your day, if you are able to plan ahead. Strive for a routine of some sort, but also learn to be flexible with it, as well. Like I mentioned, if your energy is low on one day, just opt for a walk instead of a full blown gym routine.

Love yourself, y’all. 🙂 Exercise is so beneficial for the body and the mind…just start moving! Don’t beat yourself up if you’re not right on track or if you fell behind. Just keep going and keep doing something. Long-term consistency is what leads to long-term health! Healthy mind, healthy body, healthy life.

Top 5 Full Body Dumbbell Exercises to Start Now!

Top 5 Full Body Dumbbell Exercises to Start Now!

When you workout, you want to maximize your efforts and minimize your time, right? You’ll want to get these exercises started right now to get that full-body blast that you’ve been looking for! These dumbbell exercises are great to do on their own or can be added in to your regular workout routine.

I incorporate these exercises regularly into my routine and they always leave me feeling out of breath and winded, but in the greatest way. All of these exercises require large muscle recruitment, meaning it takes a lot of muscle groups to perform each one, hence full-body exercises! Allow me to explain further…

Exercises

Upper Left:  Thrusters – start with dumbbells rested on shoulders, squat down and back up, press dumbbells overhead

Upper Right: Deadlift – keep shoulders back, squeeze lower back to keep spine straight throughout movement, engage glutes, hamstrings and back as you lower the dumbbells towards your feet, keeping the weights as close to your legs as possible

Middle: Power Burpees – start with weights on the ground, in a squatted position, brace yourself on weights, jump backward, jump back up towards hands as you keep your core engaged, lift weights up and press overhead

Lower Left: Jack Press – like a jumping jack, only with weights in your hands. Start with weights on shoulders and feet together, jump out and press weights overhead, then jump back in and lower weights in a controlled pattern

Lower Right: Renegade Rows – brace yourself on weights directly below shoulders, keep core engaged, row one arm straight back and hold your weight with opposite hand, lower arm back down and alternate sides

Keep in mind:

  • Keep your core engaged in each of these exercises.
  • Always maintain a good breathing pattern; never hold your breath!
  • Use a weight that you are comfortable with as you learn these movements. Feel free to challenge yourself as you become more familiar with each exercise.
  • Each exercise will engage the major muscle groups of the legs, arms, shoulders, back and core.
  • Try doing these in a circuit or as an addition to your current workout routine.
  • These movements would be great when incorporated as active rest for your weight lifting routine. They each increase the heart rate while challenging your muscular strength and endurance.

Now go give it a try! 🙂

Chest Circuit Workout

Chest Circuit Workout

What do ya know?! It’s Monday, which means I train chest 😀

chest day

It felt great to get in a good sweat early this morning and I am glad to see it a bit warmer today! I wanted something that would get my heart rate up but also wanted to feel the burn from some resistance, which led to this quick circuit below.

5 rounds

20 dumbbell chest presses

20 chest flyes

20 push-ups

1 minute jump rope or mountain climbers

or you could do 10 rounds…

10 dumbbell chest presses

10 chest flyes

10 push-ups

30 seconds jump rope or mountain climbers

*Try to do this as quickly as possible so keep rest periods short!

Knock it out!!

Simple Circuit Ideas

Simple Circuit Ideas

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Y’all, exercise doesn’t have to be extravagant to be effective and I always say, “something is better than nothing.” If you are looking for something quick and effective that you can do in your home with little to no equipment, keep reading! Putting together a circuit of exercise can be very simple but sometimes we over-complicate making the perfect workout to do. If you’re sweating, getting your heart rate up or breathing heavy, then you can consider it a success! The real key to long-term results lies in consistent effort.

 

Circuit Exercises:

Mountain Climbers

Squat Jacks

Push-ups

Plank (variations: knee-ins, elbow taps, shoulder taps, etc.)

Burpees

Air Squats

Lunges (variations: jumping lunges, pulsing lunges, walking lunges, elevated lunges, side lunges, etc.)

Jumping Jacks

Dips (on chair or bench)

Bear crawl

Bicycle Crunch

Flutter Kicks

Oblique Crunch

Supermans

 

My suggestion is to choose 6-8 exercises from above and set a certain number of repetitions to do or a set amount of time to do each exercise. Then, do 4-6 rounds of that circuit. Record the workout, how long it took you to do and level of difficulty for you. That way you can go back and look at it at a later time, maybe give it another shot and track the progress that you’ve made!

Happy circuiting! Let me know how it goes 🙂

 

 

Push/Pull Upper Body Workout

Push/Pull Upper Body Workout

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If you’re looking for a good upper body workout, check this out! It’s a great Push/Pull workout for your upper body.

2 Circuits

  1. one to target the chest
  2. one to target the back

4×15

  • DB Chest Press
  • Flyes
  • DB Incline Press
  • Dips

4×15

  • DB Pullovers
  • Bent Rows
  • Lat Pulldown
  • Lat Bar Pullovers

Choose a weight that is moderate for you, as the high reps will get you fatiguing quickly.

I have completed this workout multiple times and every time, I leave the gym with shaky arms! Just the way I like it 😉