Trehops's Blog » Workouts

Supersetting and yoga controversy

trehops — Wed, 11 Jan 2012 02:51:25 +0000

Supersets have been discussed on my blog in the past. When it comes to strength training, I actually enjoy them. Using supersets in your weightlifting routine can help maximize your time, keep your heart rate up and give you an all-encompassing workout. I typically don’t enjoy spending hours working out, so any type of workout that provides a nice burn and benefits me in a short amount of time, is one that I’m always willing to try.

If you forget what it means to do a superset, don’t worry, I’ll review. When you complete a supersest, you simply pick two different exercises and complete them back to back. It’s beneficial to pick two exercises that work different muscle groups. Do a set of Exercise A, move right on to Exercise B, move back to a set of Exercise A, then finish out with another set of Exercise B. Superset 1 complete. Get it?

Here’s a quick 25 minute workout that will have your heart pumping and muscles burning by the end. Work at your own level and capacity. Use a weight that is challenging for you but still allows for correct form. I used 10lb dumbbells and completed sets of 15 reps of each exercise, but that does not mean that would be right for you. Find what is and build from there.

Superset 1:
Exercise A – 1-legged balancing bicep curls
Exercise B – Triceps dips on stability ball

Superset 2:
Exercise A – Squats with dumbells
Exercise B – Jump lunges

Superset 3:
Exercise A – This shoulder move (Thanks Ryan and Julie!)
Exercise B – 1-arm reverse fly

Superset 4:
Exercise A – V-ups
Exercise B – Plank twists

Repeat the superset sequence a second time except change Superset 2 to this:
Exercise A – Speed skaters
Exercise B – Squat jumps

*Make sure to warm up and cool down properly to prevent injury.

Now, moving on to the topic of yoga. Did anyone read the article in the NY Times? I know there are many yogis out there that are not too happy about the position taken in this article. In my opinion, I feel it can make people afraid of practicing yoga, which is the opposite of what yoga represents. Yoga is a place to let go of your fears and just be in the moment. It’s a place for calmness, for focus and spending time bettering yourself, both mentally and physically. With that being said, like any sport, workout or type of physical exertion, injury is always a risk. Since yoga has gained so much popularity, it has changed somewhat and many people don’t use if for what it is. Many people now jump into classes and push themselves without having a basic knowledge of the poses first. They try to compete with others in the class and that’s when injury is most likely to occur. Yoga isn’t a place for egos.

I’ve been lucky to have instructors that encourage students to have fun, try different poses, but most importantly, to work at their own level. If it hurts, back off. If you need a break, take one. The NY Times article was good in the sense that maybe it will make people more aware of this fact. What are your thoughts?

“For me, yoga is not just a workout – it’s about working on yourself.”

Superset Day

trehops — Thu, 13 Oct 2011 18:37:51 +0000

Supersets are performed when two exercises are completed back to back without rest in between. They are a great way to re-shock your muscles and give them a new challenge. If you have been doing the same type of workout in the gym for a period of time, supersets are a great way to gain strength and push past a plateau. They’re also a great way to reduce your overall workout time, which is great for busy days.

Since I recently have been doing more yoga, my muscles have been worked in a completely different way than I was used to. However, I still like to get in my normal, at-home, quickie workouts when I can. Supersets help me achieve a great workout in a little amount of time. This also gives me the ability to sleep in a tad longer in the morning

As I warmed up my muscles with 20 minutes of incline walking on the treadmill, I planned out what my workout would look like. Here’s the breakdown:

Superset Total Body

Burpees (12 reps)

Superset 1:
1-legged bicep curls (12 reps)
1-legged shoulder press (12 reps)

Mountain Climbers (30 seconds)

Superset 2:
Side to side squats with side leg lift (30 reps)
Jump lunges (20 reps)

Burpees (12 reps)

Superset 3:
T-balance row (15 reps)
Triceps kick backs (15 reps)

Jumping Jacks (30 seconds)

*Repeat entire workout 2 more times
Stretch and cool down

This workout keeps you moving, keeps your heart rate up, and gives you the benefit of cardio and strength. Make sure to use a weight that is right for you and work at your level.

Have a great day!

Beating the soreness workout

trehops — Tue, 04 Oct 2011 14:59:35 +0000

Surprisingly, after all the sun salutations yesterday, I wasn’t as sore as I expected I would be. My legs felt tight, but overall the main thing I was fighting during my workout this morning was tiredness. When my alarm went off, I swore it was a mistake. After a few choice words as I turned off the annoying buzz, I stumbled out of bed and headed downstairs for a quickie (workout, that is ).

I decided to stick with a workout that would hopefully loosen up the tightness in my legs and also work the select muscles that weren’t feeling a little weak from yesterday’s yoga session. Here’s what it ended up looking like:

-Warm Up with 1.5 mile run
-Alternating Burpees (no pushup due to slightly sore arms)-15
-Squat with a side turn (alternate sides each rep)-30 reps with 10 lb dumbbells *Squat down, turn to your right as you step your right leg back, return to front, stand to starting position. Repeat turning to left side. (stay in squat the whole time)
-Reverse Lunge with side kick – 20 each leg
-Plank jump in and jack out – 30
-Bicep curls (palms facing up) one leg balance – 15
-Jumping jacks – 35
-Bicep hammer curls one leg balance – 15
-Dips on exercise ball – 15
-Plank jump in and jack out – 30
-Dips on exercise ball – 15
-Squat jacks with hand drop – 30 *Start with feet together. Jump feet out wide and squat down, touching right hand to the ground between your legs. Jump feet back together and repeat, touching left hand to the ground. Each hand touch counts as 1 rep.
-Reptile plank – 20
-Banana crunch ins – 30
-Cool down and stretch

After finishing with sweat pouring off me, I hurried through my shower in order to recover with a nice and creamy smoothie. I found out what happens when you add cocoa powder to a protein pumpkin pie smoothie. It becomes even more delicious

Have a good day everyone!

Legs

trehops — Tue, 20 Sep 2011 15:08:18 +0000

This morning’s workout was all about legs. Typically, I aim for three strength training days per week. If you’ve been following my blog, you’ve probably noticed that they aren’t consistent. I create, and recreate, workouts all the time to keep things new and exciting. (yes, I just referred to working out as exciting) I have learned in the past that I become bored easily with a workout if I do it too much. This is natural, and not only are you becoming bored with the same workout, but your muscles will too. It’s important to change up your workouts to continuing shocking your muscles and challenging them in new ways.

I decided this week that I was going to split up my strength training and focus on lower body today, upper body on my next session, and complete a total body workout on my third strength training day. I was also a little more crunched for time today so I needed something quick, but effective. I remembered my lower body workout from before so I referred to that, keeping most of it the same, but throwing a couple other moves in just to mix it up a bit. You can check out the workout here and below are my add-ons.

I eliminated the first set of sumo squats and instead added in 35 normal squats while holding two 10lb dumbbells. After going through the jumping jacks and burpees, I then completed a set of one-legged lunge squats, 15 reps each leg. To complete this exercise, stand on right foot with left foot resting on a chair behind you. Make sure you are far enough away from the chair that when you squat down your knee doesn’t go past your toes. Complete reps and switch legs.

These were the only changes I made to the Lower Body Workout. After completing these exercises, continue on with the remainder of the workout. As always, make sure you cool down and stretch afterwards to help prevent muscle stiffness.

After a good workout, I had something else to look forward to this morning….

A free drink from Starbucks!! I recently received a coupon in the mail for a FREE birthday (tomorrow!) drink. So I didn’t waste any time picking it up and you better believe I took full advantage of having the opportunity to get any drink I wanted for free. Can we say pumpkin spice latte? Oh yeah.

In other workout related news, get ready for an upcoming burpee challenge. Yeah, the exercise we love to hate and sometimes hate to love. It’s happening. It may even be my video blog debut. Exciting stuff here people

Catch ya later!

Oats and Intervals

trehops — Mon, 12 Sep 2011 22:20:37 +0000

This Monday morning started out with a sweaty interval workout. I love intervals. They are a great way to maximize your workout time and give you the ability to accomplish a lot in that short amount of time. With little rest periods, your heart rate stays up, enhancing your cardio effect, as you move from one strength move to the next. My workout this morning was comprised of only three exercises, but they work your entire body. After four rounds of the three moves, I was a sweaty mess and my strength circuit was complete in 15 minutes!

I began my workout with a quick run to warm my body up and get myself in the mindset for the strength intervals. Okay, actually I wasn’t completely sure of what type of strengthening I wanted to do today, so my time on the treadmill was spent planning. Here’s the breakdown:

Run:

1.5 miles at 6.0 mph pace

10 run intervals (alternate between walking at incline 7 for one minute and running at 6.6 mph pace for one minute)

Strength Interval:

Move #1 (Continue going through this combo for 1 min): Squat and jump forward, squat 3 times, squat and jump backwards, burpee with push up

Rest: 15 seconds

Move #2 (Continue for 30 seconds): Plank Jacks (In plank position, jump feet out and in, in a jumping jack like manner)

Rest: 15 seconds

Move #3 (Continue combo for 1 minute): Crab dips with one leg raised (5 reps), flip over into pike press (3 reps)

Rest: 15 seconds

Repeat four times, then cool down and stretch.

Even without the run, it’s a great workout. Definitely a quickie for if you are pressed for time. For beginners, leave the push up out of the burpee and take longer rests if needed.

After showering it was time to refuel with a healthy breakfast. I whipped up a batch of overnight oats this morning and let them sit in the fridge while I worked out and showered. It only sat for one hour and was already pretty thick. Left overnight would be even thicker and creamier. I amped up the filling factor by adding a scoop of vanilla protein powder to the mix, along with pumpkin pie spice for even extra deliciousness. I can’t wait until I can get my hands on a can of pumpkin to add that to the mix as well!

Pumpkin Pie Protein Overnight Oats

serves one

1/2 cup rolled oats

1 cup almond milk

1 T chia seeds

1 scoop vanilla protein powder

1/4 t cinnamon

1/4 t pumpkin pie spice

Whisk all ingredients together and let sit in the refrigerator for at least an hour or overnight. Once ready to eat, give a quick stir and enjoy! Can top with nuts, raisins, fruit etc. if desired.

Reader Feedback Request

trehops — Sun, 11 Sep 2011 18:15:58 +0000

Hey readers! This post is all about you today!

Okay, and a little about me (oops!). Let’s get that part out of the way first. Rewinding to yesterday, since I was absent. Before heading out to tailgate and cheer on the Buckeyes, I began my day with a total body workout and a chocolate protein green smoothie. I figured I needed to get a little physical activity and a healthy breakfast in before the remainder of my day was filled with beer and less-than-healthy food options. It’s all about balance, right?

Here’s the workout breakdown. I completed a similar workout to this one, except I added in a few extra moves to kick up the cardio effect.

Total Body Workout
Warm Up:
Jumping Jacks (30 secs)
Mountain Climbers (30 seconds)
High Knees (30 seconds)
Side to Side Skaters (30 seconds)
*Repeat

Exercises:
Burpees (12)
Side to side squats (20)
1-legged bicep curls (15)
1-legged shoulder press (12)
1-legged bicep curls (15)
1-legged shoulder press (12)
Jump Lunges (18)
Reverse Lunge with front kick (20)
Triceps Dips on exercise ball (15)
Pike Press (10)
Triceps Dips on exercise ball (15)
Pike Press (10)
Burpees (12)
1-legged balancing row (15)
1-legged dead lift with dumbbells (10)
1-legged balancing row (15)
1-legged dead lift with dumbbells (10)
Jump Squats (20)
Lying triceps extensions (15)
Push Up with side plank (10)
Lying triceps extensions (15 other side)
V-Ups (20)
Supermans (10 reps, hold for 3 seconds each)
Plank knee pulls on exercise ball (20) (Hold plank position with exercise ball under shins. Pull knees in towards chest, return to start position, and repeat)
Cool down and stretch!

Whew! Okay, that was a tough one, but it started my day on the right foot. As always, the list of exercises looks long, but it’s a total body workout that took me around 40 minutes, including cool down. Not bad!

Okay, now on to you. First off thank you for stopping by my blog and keeping up with my posts. I hope you have found some of the information helpful. However, I want to make sure you are getting enough out of reading my blog. Therefore, I’d like a little feedback. Here are a few questions I have for you. Feel free to leave a comment on this post and let me know what you think!

*Which posts have you found the most informative or helpful?

*What topics would you like to see discussed on this blog?

*How do you like the workout posts? Have you tried any of them? Also, would video workouts be more helpful? (I’m thinking of doing video demonstrations of some of the exercises I post)

*I’ve slacked off a bit on the recipe aspect of my blog. Do you have a favorite recipe that you would like to see recreated in a healthier way on here?

This blog has served as a way to communicate with all of you, share my passion for health and fitness, and create an outlet for me on a daily basis. However, I want to make sure I am giving my readers what they want!

Thank you for your support and I look forward to reading your feedback!

Football Means Fall

trehops — Sat, 03 Sep 2011 15:05:50 +0000

O-H!

It’s that time of year again; it’s football season! Bring on the tailgating, beer, football parties, and cheesy guacamole dip Good times are ahead. Unfortunately, today I’ll be listening to the first Buckeye game of the season on the radio due to having to work. Solo celebrating? Not much fun, so maybe we can have a Buckeye Twitter party? See you there. I’ll pretend my lemon Vitamin Water Zero has vodka in it

By the way, where did this year go? At the risk of sounding old, time just keeps flying on by. However, I’ll embrace the incoming of the new season. It’s one of my favorites and I can’t wait for cool nights and overdoing it on pumpkin recipes. Since Fall is still m.i.a. and we’re experiencing 100F weather here in Cbus, I may have to start out with my pumpkin smoothie to keep cool.

Today’s smoothie was another “usual” (vanilla protein powder, frozen banana, spinach), but it still hit the spot after my workout. I completed a similar workout to my No Weight But Body Weight workout, but I added in a few extra cardio moves to keep my heart rate up and maximize the cardio and strengh benefits.

Here’s the breakdown. Try to move from one exercise to the next with minimal rest periods in between to maximize calorie burn. It only takes about 25 minutes and then you’re done. Then you can go tailgate

Jumping Jacks- 30 seconds
Mountain Climbers – 30 seconds
High Knees – 30 seconds
Side to Side Skaters – 30 seconds
*Repeat first 4 exercises
Push Ups – 15
Sumo Squats with side leg lift – 20
Alternating Burpees – 10
Pendulums- 20
Dips – 15
Pike Press – 10
Dips – 15
Pike Press – 10
Alternating Burpees – 10
Jump Lunges – 18
Push Up with Side Plank – 12
Mountain Climbers – 30
Alternating Burpees – 10
Jump Squats – 20
Lying Triceps Extensions – 12 each side
Plank Ups – 20
Alternating Burpees – 10
Speed Skaters – 20 each leg
Reptile Planks – 20 (bring knee to elbow, 10 each leg)
V-Ups – 20
Lying Bicycle Twists – 20 slow, 20 fast
Superman/Banana – hold superman for 5 seconds, switch and hold banana for 5 seconds, repeat 8 times
Cool down and stretch

What a sweat pumping workout! Get ‘er done and Go Bucks!!

Lower Body

trehops — Sat, 27 Aug 2011 16:15:34 +0000

Good Morning!

Recently the weather in the morning has been perfect. Mild temperatures with cool breezes make my morning walks with the pup so much more enjoyable. Actually, it makes me miss running a little bit. Taking a break from running for a few months forced me to try new workouts and break out of my “must run for cardio” rut. So, as much as I (and my body) have enjoyed the time off, there’s something about getting up and going for an early morning run, when the weather is cool and the sun is just coming up. It feels good to breathe in the fresh air and enjoy the outdoors. I do experience this while walking, but it’s not always the same.

After talking to a friend, who is a podiatrist, he let me know that a big part of my knee issues were most likely due to the shoes I was wearing. This completely makes sense because while running in Asics I have never had problems, and even ran a half marathon. However, as soon as I started running in Nike Frees I began to feel pain in my knee. The impact was just too much, and trying to force it out of frustration didn’t help. So, a few days ago I picked up some new kicks. I know I have never had a problem with Asics or Brooks so I decided to stay with the brands I could trust. After trying on a few pairs, Brooks won out and I ended up with a pair of these:

My plan is not to go back to running all the time, but I just want to have the option on a morning like today, when the air is crisp and cool (and when my upper body is too sore to do other workouts). Even after not getting much sleep last night (I had a case of insomnia apparently), I woke up ready to hit the pavement in my new Brooks. Not wanting to push it, I kept the run short at 1.5 miles. It felt good to get out again, free my mind, and take a nice jog around the park. Such a beautiful morning And, upon first trial, no pain!

The soreness factor also played into my choice of a run this morning. I woke up with my arms not wanting to experience much exertion after my TGM class yesterday. So I knew if I was going to workout, it was going to be a lower body day. After finishing my quick run, I returned home to complete a quickie workout. In just 15 minutes I achieved a leg, ab, and cardio burn. Yep, just 15 minutes!

15-minute Ab and Leg Workout

1.5 mile run
35 Jumping Jacks
12 Alternating Burpees (I did these without the push up to go easy on my arms. Don’t forget the jump at the end! Alternate between normal straight plank burpee and kicking legs to right and left sides during plank position)
20 Sumo Squats with side leg lifts
35 Jumping Jacks
12 Alternating Burpees
20 Reverse Lunges with front kick
35 Jumping Jacks
12 Alternating Burpees
20 Sumo Squats with side leg lifts
35 Jumping Jacks
12 Alternating Burpees
20 Jump Lunges
35 Jumping Jacks
12 Alternating Burpees
20 V-ups
20 Reptile Planks
Lying Bicycles (20 slow, 20 fast)
Cool down and stretch

Try it out and let me know what you think!

Off to enjoy the rest of the morning at the dog park, then one of my best friends is coming into town to visit for the weekend

Go-To Full Body Workout

trehops — Thu, 04 Aug 2011 01:37:18 +0000

After not working out much over the past week, it felt good to get back in the swing of things yesterday. A co-worker and I decided to take a Title Boxing class, which was the perfect push to put me back on track. I’ve said it before, and I’ll say it again, Title Boxing Club rocks. The workouts are great, the classes are fun, and I haven’t met an instructor that I didn’t like. I left the class covered in sweat and feeling not tired, but energized. I love that feeling

The class left me a little sore today, but I still woke up (for the first time in a week) ready to workout again. Unfortunately, we were having a stormy morning so my usual walk with Cooper didn’t happen. Instead I warmed up with a 20 minute incline walk on the treadmill and followed it with my go-to Total Body Workout. This is a great one for when I’m feeling indecisive about what form of exercise I want to do or if my motivation has been low. I just pull this out of my stash and get going.

Full Body Workout
Try to complete the exercises with little or no rest in between. You’ll keep your heart rate up and get a great all-around cardio and strength workout. Give it a try!

Burpees (10-15)
Side to side squat with dumbbells (10 lbs) (20 reps total – each squat counts as a rep)
Superset:
1-legged bicep curl (10lb dumbbells, 12 reps)
1-legged shoulder press (10 lb dumbbells, 12 reps)
1-legged bicep curl (10lb dumbbells, 12 reps)
1-legged shoulder press (10lb dumbbells, 12 reps)
Reverse lunge with front kick (10 each side)
Plank Ups (15)
Superset:
Triceps dips on exercise ball (15)
1-legged deadlift (10lb dumbbells, 10 reps)
Triceps dips on exercise ball (15)
1-legged deadlifts (10 reps on other leg)
Pike press (12)
1-legged balancing row (10lb dumbbells, 12 reps) (balance on one leg, bend over so your body is in a T. let your arms hang straight down and pull dumbbells up toward your armpits)
Push up with side plank (12 reps)
1-legged balancing row (12 reps on other leg)
Lying triceps extension (12 each side)
V-ups (20)
Lying bicycle twists (20 slow,20fast)
Ab tuck with exercise ball (15) (In plank position and ball under shins, pull your knees into your chest, return to plank position and repeat)

Cool down, stretch, and you’re done! It’s a quickie, but a goodie!

Post workout, I refueled with a high protein cereal bowl.

And an iced coffee of course

Before I knew it, most of my morning flew by as I did laundry, ran errands, and took Cooper to the vet. Poor guy has allergies. The past couple of years he has been getting them this time of year. Hopefully the meds start working quickly because he’s about to gnaw his legs off.(For those that don’t know, chewing on the feet and legs is a sign of allergies for dogs) And if the itching isn’t bad enough, he was also due for a few vaccines. Needless to say, he was not a happy camper this morning.

(Please, just let me sleep..)

Lunch was a delicious repeat of dinner last night. I love tofu scrambles! This one is a combination of tofu, seasonings, chopped broccoli, tomatoes, and Daiya chedder cheese. Yum!

Due to computer issues throughout the day, this post is coming in late. Hope everyone had a great day! Time to go relax a little with the bf and pup

Working out while traveling

trehops — Thu, 07 Jul 2011 17:42:50 +0000

Sticking to your workout routine while traveling or on vacation can generally be pretty tough. In general, I try to make it a goal to workout half of the days I am away. It is vacation after all, so stressing about working out is the last thing I want. For some people, traveling means taking a vacation from their normal life, exercise included. This is completely fine and sometimes rest is just what your body needs. However, I know myself. I know that if I were to go a full seven or eight days without exercising, my mood and body would not be happy. For me, doing something physical increases my energy and focus, elevates my mood, and keeps my body functioning the way it should. I’ve come to notice that I get foggy headed, feel sluggish, and begin to have digestive issues when I’m not exercising on a regular basis. Now this could also be correlated to the fact that my eating habits also worsen when I stop working out, but all the more reason to keep my body moving. The important point here is to know yourself and be in tune with your body.

It’s also important to know the area you are visiting when trying to plan for workouts. Will you be on a beach? In a hotel or resort? Is there a fitness facility where you will be staying? Is the area conducive to walking, running, or biking? Doing a little research ahead of time can help you feel better about accomplishing a few good workouts on your trip. During my most recent vacation, I planned for four workouts out of the eight days I would be traveling and I knew I would have a beach at my disposal. To me, there’s nothing better than a workout on the beach. Like I said in a previous post, I’m pretty sure I would be 100% more motivated to be active on a daily basis if I lived beach side

I decided to take my workout planning one step further this time and actually write out my own beach workout! I knew I wanted to get a few strength-type workouts in, but wouldn’t have weights to work with so I developed a body weight routine that turned out to be a pretty good workout. In fact this is one that I will definitely continue to use at home even! In case any of you are traveling without workout equipment or just need a new circuit to throw into your normal routine, here’s the breakdown of my vacation, body weight workout.

Vacation No-Weight, but Body Weight, Workout
Warm Up:
Jumping Jacks (30 seconds)
Mountain Climbers (30 seconds)
High Knees (30 seconds)
Speed Skaters (30 seconds)
*Repeat the four exercises, starting with jumping jacks again

Workout:
Burpees (15)
Sumo Squat with side kick (10 kicks per side)
Pendulums (30) ( Get into the pike position with your hips pointing up towards the ceiling and your back straight. Extend your left leg out to the side as high as you can. Keep your right leg slightly bend and the heel off of the ground so that you are standing on the ball of your right foot. Jump and switch legs keeping your abs tight and engaged. Each jump counts as 1 rep.)
Triceps Dips (15)(Get into a crab position and slowly bend your arms, lowering yourself until you are right above the ground, straighten arms to push back to starting position. Can also raise one leg to increase intensity)
Pike Pushups (12)
Triceps Dips (15)
Pike Pushups (12)
Jump Lunges (20)
Push Up with Side Plank (10-12)
Mountain Climbers (30 seconds)
Lying triceps extension (15 each side)(Lay on your left side with your legs out straight. Wrap left arm around the front of you, placing left hand on right shoulder. Place right palm on the ground,in front of chest with elbow bent. Push up to straighten right arm, lower, and repeat. You should feel this in the back of your arms)
Plank Ups (18)
Speed Skaters (30 seconds)
Squat Jumps (20)
Reptile Plank (20) (Start in a plank position and then bring your left knee towards your left elbow bending slightly in your waist. Repeat with right leg and alternate legs each rep)
Mason Twists (20) (feet lifted off ground)
V-ups or One-legged V-Ups (20)(Lay on your back with arms extended over head. Lift arms and legs together, arms reaching toward toes, to sit up in a V position)
Superman-Banana (Lie on your stomach, extend arms in front of you and lift upper body and legs off the ground.Hold superman position for 5 seconds, flip over and hold banana (arms extended overhead and arms and legs lifted off ground) for 5 seconds – this counts as one rep. Repeat 10 times)

Cool Down:
Make sure to cool down your muscles and stretch really well.

It looks like a long list of exercises, but honestly it goes by pretty quickly. Try doing the exercises with little or no rest in between to keep your heart rate up and get a great toning workout! I completed this workout on two of the days and ran for a half hour on my other two workout days. My running days included a two mile run, followed by a mile of walking and sprinting intervals. Four workouts, all around 30 minutes each. I kept them around a half hour because I didn’t want my workouts taking up too much of my time, but they definitely packed a punch. Not bad for vacation, right?

Let me know if you have any questions about the workout. I would also love to hear your thoughts if you decide to try it out!