ashleyd /

The Best 5 Minute Full Body Workout

I’m currently in work overload as the next few weeks are going to be quite stressful. Having a lot going on at work means that my personal to-do list is growing quite long. One of the things that has yet to be crossed of the list is joining the office gym. While I’m sure the process will only take 10 minutes I just haven’t made it upstairs yet to fill out the paperwork and take the mandatory tour. I also haven’t come to terms with paying the full year cost up-front until our cash flow gets in order a bit. Moving two people to two different countries is expensive!

So, in light of my gym-free life and the fact that none of my workout DVD or weights have arrived from the United States, I took the time to put together a simple five minute full body workout that I could do anytime in the comfort of my flat. It requires very little space, no equipment and best of all, it is hard enough to make your muscles quiver while not making you sweat.

Back to Basics Strength 

I’ve been doing this workout every single day for 2 weeks and am already up to 29 full pushups in a minute and the wall squat doesn’t make my thighs quiver quite so much. I love getting it done early, right after my morning run, before hopping in the shower!  It’s the perfect solution for people who travel, don’t belong to a gym, or are just looking for a beginner strength training program. Even someone like my new workout buddy, Sarah, who is a new mom with barely enough time to shower!

Try tossing this workout into your daily routine 3-4 days a week and feel the difference within weeks!

Share Button
Follow:
ashleyd /

Pump Some Iron: Two Great Workouts

Since I started strength training with a personal trainer back in March, I’ve received many reader questions regarding workouts. Due to popular request, I asked my trainer to provide two different workouts, especially perfect for runners, that readers can do either at home or in their local gym. The great thing about the body weight workout is that it requires NO props or tools. This is the perfect workout for a business traveler or someone who doesn’t currently belong to a gym.

I hope you enjoy these workouts as much as I did last week while my trainer was out of town!

IMG_0801 (478x640)Body-weight workout (15 repetitions, 4 times through):

Burpee (10 reps)
Push Up
Lateral Lunge
Alternating Side Lunge
Inverted Row
Plank Hold (1 Min)
Leg Raises

IMG_3415

Weighted workout (15 repetitions, 3 times through):
*Chose a weight that is challenging for the last 2-3 repetitions of each set
Split Squat (Stationary Lunge)
Pull Up
Dumbbell Deadlift
Dumbbell Curl and Press
Front Squat
Medicine Ball Trunk Twist
Superhero

IMG_1088 (478x640)IMG_1089 (478x640)IMG_1090 (478x640)

If you have any questions, please leave a comment and I can ask my trainer!

In addition, here are the other strength training workouts I’ve previously shared:

Personal Training Check- In

Personal Training Session 2

A TRX Workout

Share Button
Follow:
ashleyd /

A Hot Date with Weights

I had a hot date this morning with some new friends! IMG_0801After a 3 mile run that went by faster than normal, I decided to back out of Whipped with Sara in favor of some time in the weight corner. I’m still not feeling 100% so a tough class didn’t sound appealing. However, I was proud of myself for spending time in the weight section instead of cutting my workout short. IMG_0800

Like many people, I find the weight section to be intimidating when I am not prepared with a plan of attack. There are many different types of weights, both free weights and machines, which can be confusing and dangerous if not used properly.

Since committing to cross training, weights has been part of the reason I’ve become faster. Most of my weight work has been through classes such as 30/60/90 or Corey Hill’s classes. However, this workout, which Sara shared with me, is also a perfect way to fit in weight training, especially when there isn’t a class on the gym schedule. Don’t worry, no will is looking at you while you’re lifting weights. There is no reason to be intimidated, scared, or shy of the weight section even though most females avoid it like the plague. Why should boys have all the fun anyway?

Print this post out with you so you can carry it to the gym. Also, I’ve linked each one to a website which shows how to do the exercise.

Strong, Shapely Arm Workout

Set 1:
–Ez bar curl
–Cabel Reverse grip single arm tricep
–Hammer grip dumbell curl
Set 2:
–Close grip barbell benchpress
–Rope cable curls
Complete 12 reps of each exercise and complete the sets 3 times.IMG_0802

In addition to the arm work today, I spent a few minutes focusing on building my leg strength. I followed this simple workout, which I found online.

Quick Leg Workout for Weight Room Beginners

–Walking lunges with 5 lb weight in each hand

–Leg extensions

–Incline leg press

Complete 12 reps of each, 3 times total.

This entire workout took me a total of 35 minutes, including stretching and foam rolling at the end. My muscles felt fatigued and I felt stronger overall, knowing I was focusing on an area that still needs a great deal of work and will help my running immensely.

If you’re looking for more weight room advice or running oriented weight workouts, check out these great links!

Question: What is your favorite single strength training move?

Share Button
Follow: