32 Minute Bodyweight Workout

Today I’m sharing a 32 minute bodyweight workout that doesn’t require any special equipment. It’s perfect for when you can’t get to the gym or you’re traveling. 

This workout is pretty straight forward. Perform each of the exercises listed below for 30 seconds before moving onto the next one. Once you’ve completed each exercise one, rest for 2 minutes. (If you need rest before that, of course rest as needed. It’s more important to rest and use correct form that plow through with bad form and potentially get injured.) Repeat 4 times total for a total of 32 minutes.

32 Minute Bodyweight Workout

Below you’ll find a description of each exercise in case you’re unfamiliar with any of them.

Pushups // Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.

Lunges // Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot.

Crunches // Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.

Burpees // From a standing position crouch down with your hands in front of your feet on the floor. Jump your feet back behind you so you’re in a plank position. Jump your feet back in towards your hands and then jump up while clapping your hands above your head.

Supermans // Lie flat on the floor face down with your arms outstretched and above your head. Simultaneously lift your arms, chest, and legs off the floor and hold for two seconds. Slowly lower your arms and legs back to the floor with control.

Donkey kicks // Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat wit the right leg.

Planks // The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.

Skaters // With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.

Tricep dips // Using a chair or bench, place hands on the edge with fingers pointing towards the back while stepping out your feet so that they’re hip width apart and your hips are above the floor. Slowly bend at the elbows to lower yourself and then use your triceps to move yourself back up to the starting position. Your knees can be bent (easier) or left straight (harder).

Squats // With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.

Bicycle crunches // Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor so that your shins are parallel to the floor and your knees are bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.

Punches // Stand with your feet hip width apart with your left foot slightly forward. Lift your arms up so that your hands are in front of your face with your left hand slightly forward. Punch one hand at a time in front of you, repeating as quickly as possible while maintaining good form.

For more workouts, check out my workouts page.

As always, check with your doctor before working out. Honor your body and modify this workout for your injuries and limitations. 

Friday Favorites October 13 2017

Happy Friday! As usual I’m sharing my Friday Favorites from the last week.

Friday Favorites

Long weekends // This past weekend was Thanksgiving here in Canada, which means that Monday was a holiday. Having that extra day off makes all the difference sometimes. And the short work week the follows is always kind of nice too. I don’t know why a 4 day work week makes such a dig difference compared to the usual 5 day one, but it totally does.

 7 Shores Apple Cider

7 Shores Cider // My boyfriend found this for me last week. He knows that I’m a huge fan of ciders and figured that I would enjoy it. It turns out that it was delicious. I even bought another one the last time that I was at the liquor store. It’s currently in my fridge waiting for this weekend. It’s not as sweet as I thought it would be with the strawberry and lime in it. It’s definitely more on the dry side.

Kings of Leon concert // Tomorrow night I’m really looking forward to the Kings of Leon concert. I bought my ticket a couple months ago and had kind of forgotten about it. This will be my third time seeing them live and I’m so excited about it. They put on a great show and clearly love making music.

Zulily // If you’ve never heard of Zulily before, you need to check it out. They have amazing deals on everything from decor to clothes. I’ve bought a pair of runners and an Erin Condren planner and I’ve gotten great deals on both of them. The shipping usually takes a few weeks, but for the price I paid I think it’s worth it. In addition for fellow Canadian readers, Zulily has a Canadian version of the site and prices are in Canadian dollars!

What was a favorite of yours from the last week? Leave a comment about it below. 

Upper Body Workout Roundup

Today I’m sharing a roundup of my favorite upper body workouts that I’ve shared on my blog over the years.

 Upper Body Workout Roundup

I tend to favor lower body workouts over upper body ones. I think it’s because I feel stronger lifting heavier weights (obviously), which I can do better with my lower body rather than my upper body. An 85 pound deadlift sounds a lot more impressive than a 40 pound chest press. Some of these workouts also include a cardio component. Sometimes you just don’t have room in your schedule for dedicated strength training and cardio days, so it’s okay to combine the two into one workout if that’s the case.

I thought it would be easier to find my upper body strength training workouts if I put them all together in one post. You can find my lower body workout roundup here. I’m planning on doing more of these roundup posts so make sure to keep an eye out for them.

Upper Body Strength Training Workout

This upper body strength training workout is perfect for days at the gym when you’re not sure what to do.

Upper Body and Cardio Workout

This circuit workout incorporates both upper body exercises as well as cardio intervals.

Upper Body Strength Workout

This three circuit workout includes both strength training exercises for the upper body along with cardio moves.

Upper Body Workout

This at home workout is four circuits, each of which have three strength moves followed by a cardio exercises.

Upper Body and Cardio Workout

This gym workout is perfect for getting in both some strength training and cardio. Swap in your favorite form of cardio for the bike if the bike isn’t your thing (think elliptical or treadmill).

Interested in workouts that aren’t just upper body ones? Check out my workouts page for more variety.

As always, remember to check with your doctor before beginning to workout. Always honor your body and modify these workouts for you. 

My Favorite Group Fitness Classes

Today I’m sharing my favorite group fitness classes. It can be intimidating walking into a brand new class or studio, so I’m going to hopefully take the guess work out of which class you should try.

My Favorite Group Fitness Classes

Picking a new group fitness class to try can be intimidating. Most gyms offer a large variety to try. It seems like a new studio is popping up every month here in Calgary offering Pilates, spin, or barre classes. It can be tough knowing which class to sign up for. Walking into a studio you’ve never been to before can be a bit scary. Today I’m sharing my favorite group fitness classes. Although classes will be a bit different depending on where you take them, I think most of them will be pretty similar.

Barre // When I walked into my very first barre class I was expecting it to be relatively easy. I was sorely mistaken (literally). Although the movements might not be very big, you do a ton of reps. All the exercises are done with either very light weights (2 or 5 lbs) or bodyweight.

Body Pump // While I went to my first class last week (read about my experience here), it’s quickly become a favorite. If you’ve never been to a class before, arrive a few minutes early and ask your instructor what you need to get started. It’s typically a mat, step, barbell, and a couple different sized plates. Although it’s a strength training class, you’re using less weight than you typically would outside of the gym. Because you’re using less weight, that means that you’ll be doing more reps. Between the high energy music and mixing up exercises, classes go by really quick, and 60 minutes feels more like 20.

Yoga // While there’s a huge variety in the different yoga classes you can take, I don’t think I’ve ever been to a class that I didn’t enjoy. If you’re new to yoga ask friends for recommendations to pop into your local yoga studio to ask what they would suggest for your first few classes. One thing that I absolutely love about yoga is that there’s always a modification. Let your instructor know before class about any issues or injuries and they’ll be able to help with modifications to make sure you get the most out of class without causing anymore problems.

Zumba // If you’re a music lover and like to dance, be sure to try out a Zumba class. Before my first class I thought that all the music was going to be Latin inspired. While there are definitely classes like that, there’s a lot more variety than I was expecting. Another thing that I expected was that everyone in the class would be an amazing dancer. That was definitely not the case. Most participants were your average person and every once in awhile went left when you were supposed to go right, started with the wrong foot, or used the wrong arm. All the classes I’ve been to have been very relaxed and the instructors have always made fun the biggest priority over getting every single move perfect.

What’s your favorite group fitness class to go to? 

Weekly Workouts October 1 to 7 2017

Weekly Workouts

Sunday // I started off the week with my very first Body Pump-ish class. While it wasn’t officially Body Pump, there were barbells, steps, and songs that worked specific body parts. My gym calls it something else, but it was essentially Body Pump. I don’t know why it took me so long to try it. I’ve always thought that I would like it, but for some reason I just never took a class. I’m so glad that I finally did though, because I ended up loving it. I loved being able to get back into strength training for the first time in a long time. The music was great and kept the energy of the class high. The instructor was seriously amazing. Since it was my first class I talked to her a bit at the beginning, asking what I would need and she was very welcoming and showed me exactly what equipment I needed. She was also great at demonstrating more complicated moves and her cuing was right on. I’ll definitely be back to her class!

Monday // Apparently the weights I used for Sunday’s class were too heavy. I guess I wasn’t expecting as many reps and sets as there were, so I was pretty sore today. Think Frankenstein going up and down the stairs. Needless to say, I took Monday off and used it as a rest day.

Tuesday // I still sore again on Tuesday, so I took another rest day. Next time I’ll definitely be using lighter weights when I go to a Body Pump class!

Wednesday // I did an interval workout on the elliptical. As usual, the 30 minutes flew by. I spent about 10 minutes stretching before I left the gym. I’ve been feeling extra tight lately, so I’m trying to work on that a bit.

Walk Bow River

Thursday // I didn’t have time to get to the gym before work so I did an at home workout on YouTube. I went for a walk in my favorite park by the river once I was done at work. It’s an absolutely beautiful park that follows the river, so I was more than happy to enjoy it.

Friday // I spent my cardio session on Friday at the gym on the bike. Steady state cardio was on my schedule. It honestly felt kind of good to just zone out and pedal away.

Saturday // My plan this afternoon is to take another group fitness class. I haven’t decided which one yet.