Free Fitness Friday: TRX Full Body Workout #2

Happy Friday, friends! It's Friday and I am super happy today since today marks my sixth week of the Dietetic Internship and my last day at the Long-Term Care facility. While I am sad to leave the residents at the facility, I am looking forward to my next rotation at Lakewood Ranch Medical Center for my Acute Care inpatient rotation!

I am also looking forward to the end of the work day so I can get myself to the gym for another high-intensity TRX Full Body Workout! For this Free Fitness Friday workout, you will need a TRX strap set (or a similar piece of equipment), a box or sturdy chair, and may want a yoga mat for some of the exercises. This workout can be performed as its own AMRAP-style workout or added to the end of another full body workout to exhaust the muscle fibers and maximize the training results! Either way, I know you will burn some serious calories and may actually have fun while doing it!

This week's Free Fitness Friday workout: TRX Full Body Workout #2

For this workout, perform each exercise for the prescribed number of repetitions and move onto the next exercise with minimal rest in between. Complete exercises 1-5 with no rest between each exercise, then rest for 30-60 seconds before starting back at exercise #1. Repeat exercises 1-5 for 4-5 rounds (or AMRAP in 30 minutes).

Here is the workout:

1. TRX Single leg box squat (10 reps each leg)
2. TRX Bicep curl ups (10 reps)
3. TRX Tricep overhead extensions (10 reps)
4. TRX hamstring curls (10 reps)
5. TRX mountain climbers (30 seconds)

Here is the video to demonstrate how to perform each exercise. Be sure to use proper form when completing each exercise and feel free to contact me with any questions or comments!

Happy Free Fitness Friday, friends ... and have a great weekend ahead! I know I will have a wonderful weekend in Nashville for FNCE with great RD mentors and wonderful friends in the field of nutrition and dietetics!

Free Fitness Friday: at home pyramid HIIT workout

So thankful that it's FINALLY FRIDAY! I don't know about y'all, but this week seemed to drag on and on for me and I cannot wait for the weekend! Once again, I have a busy weekend ahead, but you better believe that I will make time to fit in this quick at home HIIT workout!

I wanted to share this workout with you since you can really perform this workout anywhere and anytime that works for you and fits into your busy schedule. This workout is especially effective for my busy mom's and dad's out there and can be modified for any fitness level!

This week's Free Fitness Friday workout: at home pyramid HIIT workout

In order to perform this workout, you will need at least 10 minutes, an open space to move and jump around, a fitness mat (if you have one) or a towel, and a jump rope (if you have one). Your goal is to complete 100 reps of the first exercise, then 80 reps of the second, then 60... until you work your way down to 10 reps of the 6th exercise... then work your way back up to 100 reps of the 11th exercise to complete one round of the pyramid. After you complete the 11th exercise, then you rest for 1-2 minutes and repeat the pyramid starting at 100 reps of the first exercise, then 80 reps, and so on until you reach 100 reps of the 11th exercise to complete round 2. Try to complete 1-3 rounds (with the given amount of time you have) for a calorie-blasting full-body workout that will have you feeling great and energized for the weekend ahead!

Here's the work out!

Round 1:

1. 100 jump rope (or jumping jacks)
2. 80 mountain climbers (40 each leg)
3. 60-second plant
4. 40 high knees (20 each leg)
5. 20 jumping squats
6. 10 burpees (with the push-up at the bottom and jump at the top)
7. 20 jumping lunges (10 each leg)
8. 40 donkey kicks (20 each leg)
9. 60-second reverse plank
10. 80 mountain climbers (40 each leg)
11. 100 jump rope (or jumping jacks)

** Rest 1-2 minutes, then repeat (starting back at 100 jump rope / jumping jacks)

That's it! Now get going and have some fun blasting some calories and burning off the work-week frustration! I know I sure will!

As always, please contact me if you have any questions about how to perform any of these exercises (or if you'd like a modified version of this workout) and have a great weekend ahead!

Free Fitness Friday: TRX Full Body Workout

It's Friday and I am more excited than usual as today marks my first full month of the Dietetic Internship and my last day at my first Clinical rotation. While I am sad to leave the Dialysis Clinic that I have been interning at for the past month, I am looking forward to my next rotation at a Long-Term Care facility.

I am also looking forward to the end of the work day so I can get my self to the gym and try out my TRX Full Body Workout! For this Free Fitness Friday workout, you will need a TRX strap set (or a similar piece of equipment) and may want a yoga mat for some of the exercises. This workout can be performed as its own AMRAP-style workout or added to the end of another full body workout to exhaust the muscle fibers and maximize the training results! Either way, I know you will burn some serious calories and may actually have fun while doing it!

This week's Free Fitness Friday workout: TRX Full Body Workout

Exercise #1: TRX Push-ups

Exercise #2: TRX incline pull-ups

For this workout, perform each exercise for the prescribed number of repetitions and move onto the next exercise with minimal rest in between. Complete all exercises and then rest for one minute before starting back at exercise #1. Complete 3-4 rounds or As Many Rounds As Possible (AMRAP) in 20-30 minutes.

Round 1:

1. TRX push-ups (15 reps) (Refer to the picture above for proper form)
2. TRX incline pull-ups (15 reps) (Refer to the picture above for proper form)
3. TRX single-leg hops (10 reps right leg)
4. TRX single-leg hops (10 reps left leg)
5. TRX pike / plant (15 reps)

Here is a short clip to demonstrate exercises #2 and #3-4 (the TRX incline pull-ups into TRX single-leg hops). Please feel free to contact me if you have any questions regarding the other exercise listed above or proper form for any exercise using the TRX straps.

Hope you have a great workout and weekend ahead!

All smiles after this awesome workout!!

Free Fitness Friday: Full Body Kettle Bell Calorie Blaster Workout

Happy Friday, everyone! Hope you all had a lovely 4-day work-week! While I was still busy with my Internship requirements and household chores, I was able to spend some quality time with my husband and friends over Labor Day weekend - watching College Football, of course!

Before turning on College Game Day this week, make sure you make time for this Free Fitness Friday Kettle Bell workout and blast some serious calories before scarfing down delicious Game Day snacks!

This week's Free Fitness Friday workout: Full Body Kettle Bell Calorie Blaster

                                               Photo compliments of DA Photspot

This workout is very simple to set up (all you need it one light-to-moderate weight Kettle Bell) and can be done in anytime frame that you have (anywhere from 15-60 minutes), but should be done at a fast-pace and with minimal rest. Complete all 5 exercises in a row for 1 round, rest for 1 minute, then begin with the first exercise for round 2. Complete as many rounds as you can in the time you have! (Try for 4-6 rounds!)

As always, be sure to warm up before beginning the first round and cool down and stretch when you are finished.

Round 1:

• 10 reps Kettle Bell Deadlifts
• 10 reps Kettle Bell Goblet Squat
• 20 reps Alternating Reverse Lunges (10 reps each leg) holding the Kettle Bell at chest height
• 10 reps Figure 8's to Press
• 20 reps Overhead Sit-ups

That's the whole workout! Check out this video for demonstration of each exercise and please let me know if you have any questions!

Have a wonderful day and great weekend ahead!

Free Fitness Friday: Full Body Tabata Workout (20 minutes)

Hooray! It's already Friday, it's already September, and it's already the half-way point of my first Dietetic Internship Rotation! Time sure is flying by, and while I do not feel that I have a lot of "free time" right now, I will always make time for a quick "Free Fitness Friday" work-out! Especially if it takes about 20 minutes to complete!

This week's Free Fitness Friday workout: Full Body Tabata (20 minutes): 

Rope slams never felt so good! (Photo compliments of DAPhotospot) 

The workout is very simple and involves 4 dynamic exercises for a full body burn! As always, be sure to warm up for 3-5 minutes before starting the timer and cool down and stretch after you complete the last round!

1 Round:

1. Jump Rope

2. Bosu Ball Push-Ups

3. Bosu Ball Sit-Ups 

4. Rope Slams

Perform each exercise for 20 seconds, then rest 10 seconds before moving on to the next exercise. Rest for 1 minute between rounds and repeat for 5-6 rounds. 

Check out my demonstration video to see how each exercise is performed!

I can't wait to head to my gym after clinical tomorrow and kick the long-weekend off with this quick, calorie-blasting workout! 

Hope you will "join me" and I hope you have a wonderful long-weekend!

Free Fitness Friday: AMRAP Kettle Bell Workout #2

It's finally Friday and this week, more than ever, I am so happy it's the end of the work-week! With my first full week of my Dietetic Internship under my belt, I am ready for some R & R this weekend - after fitting in this quick and effective Kettle Bell workout of course!

Photo compliments of DA Photospot

This week's Free Fitness Friday features a calorie-blasting 30-minute Kettle Bell workout that you can do anytime and anywhere. This quick and convenient workout requires only 1 moderate-weight Kettle Bell and enough space for you to move around, jump, and swing the kettle bell. You want to be sure to use a moderate weight that you can lift 15-20 times for each exercise and to warm-up for 3-5 minutes prior to starting the workout. 

The concept of the workout is to complete As Many Rounds As Possible (A.K.A. "AMRAP") of the 5 different Kettle Bell exercises in 30 minutes, but to do so at a realistic pace so that you are able to continue the workout for 30 minutes.  I will complete this workout at Vitality Fitness and will most likely warm-up on the treadmill, but you can also walk / jog outside, ride a stationary bike, or warm-up on the rowing machine or elliptical.

So here it is! The 30-Minute AMRAP Kettle Bell Workout

1 Round:

1. 20 X Kettle Bell Swing (full swing) *
2. 20 x Kettle Bell Upright row *
3. 10 x left leg forward lunge with Kettle Bell overhead press
4. 10 x right leg forward lunge with Kettle Bell overhead press
5. 10 x Squat Jump (holding Kettle Bell at chest height)

Repeat exercises for the next round(s) until the 30-minutes is up! Trust me, the time goes by quickly and the workout will be over before you know it!

* Here is a short video to demonstrate the first two exercises (Kettle Bell Swing and Kettle Bell Upright Row) in case you are not sure of how to perform these exercises.

Kettle bell swing followed by kettle bell upright row

(Note: I only performed 5 repetitions of each exercise for demonstration purposes, but aim for the designated number of reps for each exercise listed). If you still are not sure how to perform one of the exercises, please feel free to ask me in the comments below!

And that is it, my friends! A very quick (and sweaty) workout for you to blast some calories before the weekend arrives... now it's time to work out and then veg out! 

Have a great Friday and wonderful weekend ahead!