Cross-Fit Inspired Weights Workout

I bet you can’t get through this without breaking a sweat.

Why would you want to leave the gym fresh anyway?

Set 1: 7 sets

  • Deadlifts X6,4,3,3,3,4,6 reps
    • Increasing weight with decreasing reps. Try to match the same weight you did the first time when you get back to the reps of 4 & 6
    • Last 3 sets: compound with pull ups to failure

Set 2: 3 sets

  • Dumbbell stiff leg deadlift X10
  • Single arm dumbbell alternating snatch X10 total
  • Bodyweight squats X15

Set 3: 3 sets

  • Single arm dumbbell thrusters X8 each
  • Dumbbell or kettlebell swings X8

Set 4: 2 set burnout

  • Heavy med ball over the shoulder tosses to failure
  • TRX pistol squats X8 each

Try it out and throw your results in the comments!

For more workouts follow me on instagram @bodybybuehler

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Dynamic Vs. Static Stretching

When it comes to exercise, you’re supposed to stretch right? Did you know that there are proper forms of stretching and right times to do them?

Dynamic Vs. Static Stretching – or Warm up Vs. Cool down

Dynamic:

adj. (of a process or system) characterized by constant change, activity, or progress.

Static: 

adj. lacking in movement, action, or change

Think of dynamic as constantly moving and static as not moving at all. Perform a dynamic warm up, like the one seen in the video below is beneficial to warm up your muscles while also lengthening them. Performing static stretches before exercise puts your muscles at risk for injury. It is a lot harder, and a lot less safe to stretch a cool muscle. Muscles stretch best when they are warm, allowing them to lengthen to their maximum ability, and also allow them to recover after the stretch.

For your next workout, try these basic dynamic (warm up) and static (cool down) stretches!

 

Do More With Less. 6 Complex Exercise Workout to Give You More Bang For Your Buck

….Because who doesn’t love saving time while doing more.

Your workouts don’t have to include the fanciest, newest, or an extreme amount of exercises. If you focus on complex and compound movements you will be working more muscles in one movement than you could in a few simple movements.

What is a compound movement? An exercise that uses more than one muscle group and also moves more than one joint 

For example: A squat to press works your shoulders, glutes, quads, hamstrings, and core while working with the shoulder, hip, elbow, and knee joints. W0ah that’s a lot of action in one movement!

If you want to dig deeper than that we can look into the different planes of movements to add a whole new level of intensity!

Sagittal plane: divides the body into left and right halves.

  • Movements done in this plane is the squat because it does not break the plane by moving side to side. Another, more simple exercise in this plane is a bicep curl, again because it does not break the center plane and only moves up and down rather than side to side

Frontal plane: divides the body into front and back halves

  • Movements done in this plane are shoulder presses because the work up and down but not forward and back (unlike the bicep curl) therefore they do not break the plane

Transverse plane: divides the body into top and bottom halves

  • Movement done in this plane is a horizontal woodchop because the movement works across the body and up (breaking both the frontal and sagittal planes) but does not work below the waist therefore not breaking the up and down plane.

All talk of planes can be kind of confusing, but don’t worry I have you covered! The following exercises work in multiple joints, multiple planes and with multiple muscle groups – talk about a full body workout!

So how about you take these 6 exercises for a spin. Attach 8-10 reps per exercise and put a time limit on (15,20,30 minutes) and go to work! The goal is to work efficiently, work hard on the exercise you are working on, take minimal breaks between exercises and save your rest periods for in between rounds and see how many rounds you can do! (Otherwise known as ARMAP).

Video exercises (in order)

Burpee pull up

  • Muscles: chest, triceps, core, lats, traps, shoulders, biceps
  • Joints: shoulder, hips, knees, elbow
  • Planes: transverse, sagittal, frontal

Squat to press:

  • Muscles: shoulders, glutes, quads, hamstrings, core
  • Joint: shoulder, elbow, hip, knee
  • Planes: sagittal and frontal

Chest fly to skullcrusher:

  • Muscles: chest, triceps, shoulders
  • Joints: shoulder, elbow
  • Planes: frontal, sagittal

Double bent over row to deadlift

  • Muscles: traps, lats, biceps, shoulders, low back, glutes, quads, hamstrings
  • Joints: shoulder, elbow, hip, knee
  • Planes: sagittal, frontal, transverse (a mixture really)

TRX lunge to chest fly

  • Muscles: chest, tricep, shoulder, core, quads, glutes
  • Joints: shoulder, hip, knee
  • Planes: transverse, sagittal, frontal

GHD sit up

  • Muscles: core, quads
  • Joints, hip, knee
  • Planes: sagittal, transverse

20 Minute Bodyweight HIIT Burn

Crunched on time? No time to make it to the gym? Find a spot in your home, your garage, your backyard and take this for a spin!

Need help dechiphering those exercises?

  • Burpee: Starting in a standing position, bend over placing your hands on the floor, jumping or stepping your feet back into a plank position (core is tight!) and then hop or jump your feet back to your hands to return to a standing position. Additional option: add a push up at the bottom once you hit a plank position
  • 90 degree turn squat jump: Starting in a standing position, begin your squat by pushing your hips back and down keeping the weight heavy in your heels and your knees behind your toes. On the way up from the squat begin to jump by powering through your legs BUT turning 90 degrees to the side. To initiate the turn, drive through the hips to make the 90 degree movement.
  • 3 step side shuffle plank: Think of a basketball drill here. Bend your knees slightly keeping your chest tall and begin to take 3 side step shuffles to one side. Once you do 3, drop your hands down to your feet and hop or step your feet back into a plank position, return to standing position (that is 1 rep). Side shuffle to the other side and repeat
  • Squat plank thruster: Beginning in a full plank position, using the power from your hips drive your feet (jumping or stepping) up to right outside of your hands, landing with your heels in contact with the ground and then lift your chest so you are looking forward (at this position you should feel like you are in a low squat position- remember good form for this!). Hop or walk your feet back and repeat.
  • Crab crunches: Think of elementary school PE here. Starting with your feet and hands in contact with the ground, your body is facing UP not DOWN. Pull your hips up by squeezing through your glutes (you should be in a reverse table top position here). Finding your balance with your feet about 1 foot apart, lift your right hand and left foot off the ground, reaching your right hand to touch the left knee as both limbs crunch towards each other (this is 1 rep). Return to the ground and repeat.

 

Ready, set, go!

21 Day ‘Be The Machine’ Program: Week 3

Here it is week 3 out of 3, day 21 out of 21. I had to get extra creative this week with a big MOVE to a new house happening so you will see that 2 out of the 4 workouts I did were outside… ENJOY!

 

Monday: 

Exercise options:

  • single leg hop – take out the hop and do side to side steps with a calf raise on one foot on each side
  • Jump lunge- step back lunge
  • Balance hop- take out the hop
  • Broad jump to back pedal- run/walk forward to backpedal

Tuesday:

Have fun with this one 🙂

Wednesday:

Exercise options- for the run it is listed in there, basically do half

Thursday:

Friday:

Active rest. For me it was moving a sh*t ton of boxes!

Saturday; 

Active rest.

Sunday:

Orangetheory Fitness

While you’re watching, go subscribe to my YouTube channel 🙂

21 Day ‘Be The Machine’ Programming: Week 2

Hey all! How was week 1 for you? Do you feel like a machine yet?

For those of you who are new- Be The Machine programming is all about YOUR body being the machine. We’re forgetting about strength machines (and cardio machines too if we can help it) and turning your body into a fat burning, muscle building machine with the assistance of free weights and accessory weights.

Let’s see what week 2 has in store for you:

Monday: LEG DAY

Exercise options

  • Instead of a barbell use a dumbbell or kettlebell

Tuesday: ARMS- Dumbbell only workout!

This one could be done at home if you have a pair of 10 or 15 lb dumbbells 🙂

Exercise options:

  • Incline plank with tricep kick- do a knee plank with tricep kickback
  • Mountain climber get up- Don’t do the get up, just do mountain climbers
  • Rolling burpees- do a regular burpee with a squat at the top

Wednesday:

Orangetheory fitness. If no access to Orangetheory, or another class based workout try one of the following options:

Option A:

  • 25-40 minutes of hill runs/walks

Option B: Repeat for 2 rounds

  • 1 min regular (a semi-comfortable working pace, you should be able to do this for 25 minutes)
  • 3 min mid sprint (uncomfortable effort, you should only be able to sustain this for 2-4 minutes if you had to)
  • 1 min regular
  • 2 min mid sprint
  • 1 min regular
  • 1 min mid sprint
  • 1 min regular
  • 30 sec mid sprint
  • 30 sec full sprint
  • 1 min walking recovery
  • 30 sec mid sprint
  • 30 sec full sprint
  • 1 min walking recovery
  • 30 sec full sprint
  • 1 min walking recovery

Option C: Bodyweight cardio tabata

Focus on one exercise at a time and do 8 rounds of 20 seconds of work, 10 seconds of rest

  • Squats
  • Tuck jumps (option= high knees)
  • Plank jacks
  • Push up to mountain climber
  • Jumping jacks

Thursday: PUSH/PULL (CHEST/BACK)

NOTE: begin and end this workout with a 6 min run/walk

Exercise options

  • Instead of a barbell, use a dumbbell or kettlebell
  • Instead of jumping/hopping over the bench, do step ups all on one leg and then switch

Friday: ACTIVE REST

Go for a walk, enjoy the nature 🙂

Saturday: Orangetheory fitness

Refer to Wednesday options for options here- choose a different one!

Sunday: ACTIVE REST

Enjoy the weekend. Play some volleyball, disc golf, go tubing, etc!

Enjoy! And don’t forget to stretch 🙂

-Carly

21 Day ‘Be The Machine’ Programming: Week 1

BE THE MACHINE

Here’s my challenge to you, over the next 3 weeks you (we) will see how strong your body is. Using no machines, no cable systems, and limited cardio equipment we will take your body out of it’s comfort zone.

Why use machines when you can be one?

This program will focus on using your bodyweight, barbells, free weights, and accessory equipment such as BOSU, medicine, stability balls, TRX straps, bands, etc. Cardio machines such as the treadmill and bikes will be used as options for those who can’t make it outside to run/walk or can’t physically do so.

So let’s see what is in store:

Sunday:

*OPTIONAL FINISHER: 10 minute run/walk for distance*

Exercise Options:

  • For the cardio warm up: if you have access to run or walk outside do that- it’s summer time! Otherwise use a machine if you must, but there is always the option of bodyweight cardio (jumping jacks, high knees, butt kickers, etc.)
  • If you don’t have a bar like the one I used (see video) for the bar rows and over the bar burpees. Just use dumbbells for the row and do regular burpees
  • For the inverted rows: you can set that up using a smith machine or a squat rack, just have the bar low enough that you could sit under it

Monday:

Exercise Options:

  • If you don’t have kettlebells, all of the exercises can be done using dumbbells
  • For the walking lunges- if you can’t ‘walk’ because of knee or balance issues do 10 step forward lunges then 10 setp back lunges
  • Broad jump option: squat to long steps or squat to heel touch (bring your foot up towards your hand as you stand, and tap it with your hand)

Tuesday:

I did Orangetheory this day 😉 If you don’t have access to one do the following running/walking intervals:

Option A: 10 rounds – can be done inside or outside

  • 1 minute fast (heavy breathing)
  • 30 seconds slow (your slow speed should NOT be snail slow, make it a speed you could do for about 25 minutes)

Option B: 

  • Find a hilly neighborhood and run/walk for 25-35 minutes

Option C: 

  • Find a local football field and run/walk to bleachers for 15-25 minutes

Wednesday:

*OPTIONAL FINISHER: 10 minute run/walk for distance* (beat your Monday distance if possible)

Exercise Options:

  • If no TRX: do LIGHT dumbbell chest press and tricep extension
  • Jump squats- take the jump out 🙂
  • If no ball for ball slams: find a medicine ball or weight and hold it at your chest and do a squat and then press the weight up while you are standing in the squat (will resemble a thruster)

Thursday:

Rest day, you deserve it 😉

Friday:

*OPTIONAL FINISHER: 5 rounds of jumprope until failure*

Exercise Options:

  • Progressive deadlift means to keep the same reps but add more weight each set
  • Jumping pull ups: TRY NOT to use an assisted machine. Instead set a smith machine or squat rack bar to a height that if you sit directly under it, the bar comes to your wrist when your arms are extended straight up. From the seated position, using your feet to help, do a pull up
  • If no TRX- do reverse grip dumbbell row and EITHER ab machine roll out OR plank jacks
  • Side step tuck jump option- side step to 1 high knees each
  • I didn’t get a video of rolling get ups (sorry) try this link – https://www.youtube.com/watch?v=Nwd3KRq8Es0

Saturday:

You set a time goal and AMRAP it!

Sunday:

Active rest 🙂 Go for walk, play a sport, find an outdoor activity, do some stretching. Whatever floats your boat!

Weeks To The Beach: Week 4

Sunday: Back + Biceps 

I somehow managed not to get footage of this day, sorry guys!

Warm up:

  • Jumping jacks 3X30,25,20
  • Assisted pull ups 3X10
  • KB deadlift 3X10

Set 1:

  • Deadlift 6X6,5,4,3,2,1
  • Plate curl 5X12

Set 2:

  • Power cleans 5X5

Set 3:

  • Lat pull down 4X10
  • DB curl 4X10

Set 4:

  • DB iso squat hold with rows 3X10 (last set= drop set)
  • DB reverse grip V-curl 3X10

*notes: iso squat hold with rows= hold a half squat at about a 45 degree knee bend + a 45 degree bend forward at the hips, hold that and then do the rows with a dumbbell in each hand*

Monday: Active Rest

Take the doggies for a walk 😉

Tuesday: Legs+ Glutes

Set 1:

  • Back squat 4X5
  • Full plate front raise 4X8

Set 2

  • Stiff leg deadlift 4X5
  • DB lateral raise 4X10

Set 3: HIIT

  • KB goblet squat 3X8
  • Weighted leg abduction 3X10 each
  • KB upright row 3X10
  • KB push press 3X10

Set 4:

  • Cable lateral raise 3X10
  • Cable front raise 3X10
  • Squat jumps 3X12

Set 5: HIIT finisher

  • KB sumo squat to shoulder press 3X10
  • KB weighted split squat 3X10 each
  • KB weighted glute bride 3X10 + 10 pulses

Wednesday: Chest + Tris+ Core

Set 1:

  • Bench press 4X6,6,7,7
  • Plate side bend 4X10

Set 2:

  • Cable fly 3X15,12,9
  • Hanging knee ups 3X12,10,8
  • Tricep dips 3X12

Set3:

  • BOSU DB press 4X8
  • BOSU mountain climber switch 4X 30,20,30,20

Set 4: TRX finisher X 12,10,8,6,4,2

  • TRX chest press
  • TRX tricep extension
  • TRX rollout
  • Rest intervals: 25 seconds in between rounds 1+2, then 20, 15, 10, 5 seconds

Treadmill 5 min cool down

*Notes: 2 options videod for the hanging knee ups

Thursday: ORANGETHEORY FITNESS 🙂

If no access, do some sprints maybe outside 🙂

Friday: Quick HIIT before the BEACH

SET 1 & Only 1 🙂 Reps of 12,10,8,6,4

  • DB shoulder press
  • Squat box jump to step down
  • Pull ups
  • Speed skaters
  • DB bicep curl
  • Burpees
  • DB squat with triceps skiier
  • High knees

 

Weeks to the Beach: Week 3

Monday: Memorial Day

Option A (I actually did this on Sunday)

This workout video was posted to my instagram but to have it in writing it looks like:

AMRAP (As Many Rounds As Possible) – set your own time limite:

  • 12 heisman each
  • 12 DB deadlift
  • 10 pull ups
  • 10 plank combo
  • 8 DB snatches each
  • 8 stability ball tuck to pike

Not sure what each exercise is? Go to commit_fit_carly on Instagram and find the post from Memorial Day!

 

Option B: Legs + Glutes

5 minute warm up

Set 1

  • Back squat 5X12,10,8,6,4

Set 2

  • Weighted reverse lunge to curtsy lunge 4X5 each leg
  • Weighted calf raise 4X20
  • Incline glute bridge 4X10 each

Set 3

  • Sumo goblet squat to abduction (in the video) 4X10 total
  • KB stiff leg deadlift 4X10

Cardio break (2-3 min or .25 mile)

Set 4

  • Reverse hack squat 4X6
  • Full burpees 4X6

Cardio break (2-3 min or .25 mile)

Set 5: 3 round burnout to finish

  • Birddog X10 each
  • Donkey kick X12 each
  • Hydrant X12 each
  • Weighted glute bridges X15

*Option for back squat: heavy weight dumbbell squats

*Option for reverse hack squat: Heavy weighted dumbbell BOUNCE squat

Tuesday: CARDIO

For me? 5 mile run

Not for you? Try treadmill intervals (refer back to week 1)

Wednesday: Back + Shoulders

Warm up:

  • Lat pull down 3X10
  • Cable lateral raise (LIGHT) 3X8

Set 1

  • Barbell row 4X12,10,8,8
  • Plate bent arm lateral raise (in the video) 4X10

Set 2

  • DB upright row to curl to shoulder press 4X8

Set 3

  • Mid row machine (in video) 4X12,10,8,8
  • Plate front raise 4X10,8,10,12

Set 4

  • Heavy lat pull down 4X6
  • DB lateral raise 4X10

Set 5

  • DB double row 3X8 + One more set at a drop set
  • Shoulder push ups 4X10

Plank finishers! **3 rounds of max hold in seconds**

Notes: bent arm lateral raise needs to be fast up & slow down

Shoulder push ups are also on the Instagram!

This day is a little bit off of what I’ve been trying to do for this programming. More sets and exercises than most days, but it works

Thursday: Orangetheory Fitness

But for real, look at adding this into your routine!

*If no access to Orangetheory, do a 40 minute HIIT*

Friday: Chest + Arms

Warm up 5 minutes

Set 1

  • Bench press 4 X 5,5,4,4 <— Make these HEAVY!
  • DB bicep runner 4X20 (in video)

Set 2: 3 RFT (Rounds For Time) – In video

  • 5 push ups
  • 5 plate sit up press
  • 6 plank tircep kickback each
  • 6 plate russian twist each
  • 7 plank lateral raise each
  • 7 plank glute bridge
  • 8 plank row each
  • 8 plank toe taps

Set 3:

  • DB seasaw chest press 4X8 each arm
  • DB hammer curl 4X8
  • DB overhead tricep extension 4 X8

Burnout finisher- NO REST during transition

  • Chest press X20,15,10
  • Skull crusher X10,8,6

*Use a bar (if no bar use DB’s and perform 20 chest press then 10 skull crushers, back to 15 chest press and 8 skull crusher, then 10 chest press, 6 skull crusher. As little to NO rest as possible)

Cool down 4-5 min

Saturday: Quick HIIT

1 mile warm up

AMRAP 20 minutes: The Magic 8

  • 8 squat curl press
  • 8 tuck jumps
  • 8 full burpees (we all love I know!)
  • 8 crab crunch cross
  • 8 reverse lunge to power up
  • 8 upright row
  • 8 chest press with glute bridge
  • 8 static v-sit hold with front press

*Whole workout is videod*

Weeks to the Beach: Week 2

Another week into my new programming and I’m feeling good! I like the change of pace I’m seeing, results to show!

Monday: Legs + Shoulders

Set 1: Goal- try to go a little bit heavier each set if possible, but keep the same rep count

  • Front squat (barbell) 5X8
  • Plate shoulder press 5X8

Set 2:

  • Bar thrusters (squat to press) 5X8
  • Double KB swing 5X10

Set 3:

  • Single leg deadlift combo 4X8 each
  • Plank with leg lift 4X12 each

1 mile run

Set 4: 3 RFT (rounds for time)

  • 10 box jumps
  • 15 glute bridge
  • 20 sumo squats

Tuesday:  Cardio

  • 30-40 minutes of your choice (mile runs, cardio machines, HIIT)

Wednesday: Back + triceps

Set 1:

  • Sumo deadlift 5X5
  • Burpee pull ups 5X5

Set 2:

  • Single arm bent over row 4X8
  • Lunge to tricep fly 4X8 each

Set 3:

  • KB DLHP (kettlebell deadlift high pull) 3X12,10,8
  • Plank drag to tricep kickback 3X8,10,12

1 mile run

Set 4:

  • TRX pull up 3X10
  • Battling rope 3X40-50 hits

Burnout finisher: Assisted pull up + assisted dip to failure

*Notes: if you don’t have a TRX, do a row instead of pull ups (cable row, DB row, barbell row)

Thursday: Cardio

  • Orangetheory fitness 😉

Saturday: Chest + biceps

.5 mile

Set 1:

  • DB chest press 5X10,8,6,6,6
  • Bar curl 5X12
  • Decline mountain climber 5X12 each

.5 mile

Set 2:

  • DB incline fly 4X14,12,10,8
  • DB cross body curl 4X14,12,10,8
  • Plank jack 4X20

.5 mile

Set 3:

  • BOSU DB chest press 3X8
  • BOSU balance curl 3X10
  • BOSU ab tuck 3X15

.5 mile 

*Notes: try to increase your half mile time each time. If you don’t have a BOSU ball, all exercises can be done on a bench/ floor.

As always, if you have questions or need modifications ASK- there are ALWAYS modifications to be done that can still give you a great workout!