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workout wednesday: sexy legs pyramid.

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If it isn’t Workout/Waffle Wednesday again! Did you celebrate either?

Before I move on onto some moves, I wanted to say that I’ve enjoyed reading your comments to the personal post I published late last night. I think I was a bit delirious when I actually pressed publish because I almost bit my tongue when I woke up this morning and realized, in fact, I had.

Enough of the serious, self-love talk already. I’ll save more of that for another day…

This afternoon, I went for a lovely 5-mile run with a couple of my girlfriends. I ignored our slow(er), but steady, pace and enjoyed chatting as we made our way through the park.

Afterwards, I tested out a leg workout and slammed around a 35lb. sandbag (burpees, squats, triceps/shoulders, etc.). That was the icing on the cake today! I left the WREC a happy girl :)

Sexy Legs Pyramid Workout

Inspired By: Tone It Up Lean Legs Pyramid

I think I’m going to be sore tomorrow… I better be ;)

Thanks again for the supportive reassurance in myself, and in my blog.

xo Hill

workout wednesday: 24 minutes to fit!

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Hey there, friends!

I have to get going with my day stat, but I just have to share this energy-inducing fitness find with y’all.

Even though I woke up early with exercise first thing on the agenda, I was struggling to get moving this morning. However, with the help of iced coffee and inspiration from the web, I was ready to rock.

I blasted Pandora’s Pop + Hip Hop Power Workout station, slipped on my Asics, and within 24-minutes, I was a sweaty mess in the comfort of my own living room – no equipment necessary!

The Anywhere Workout

via Women’s Health Magazine

Perform each move for 1 minute. Repeat 3x for a total of 24 minutes.

 

Tips:
  • I added a 10lb. weight to exercises during Set 3, where applicable (Moves 1, 5, 8).
  • Move 4 is a modified burpee. To make more difficult, add a push-up + jump.
  • Add a twist to Move 7 for an added oblique challenge.

* * *

Who says you need a ton of time and fancy equipment for a full-body, fat-burning workout!? Check out my 24-minute speedy interval run (3.3 mi.) for another Workout Wednesday quickie.

Gotta run!

Hill

workout wednesday: 24-minute speedy interval run.

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good day

 source

* * *

Today ended on a heavier note, but I was still able to find the good in today in more ways than one. The highlight of my Workout Wednesday was this killer interval treadmill workout that I made up on the fly at the gym this afternoon.

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The sweat sesh continued with:

  • 6 minutes jumping rope
  • 6 minutes TM walking – 4.5mph @ 0.5 incline
  • 12 minutes StairMaster @ 120 pace
  • 12 burpees w. push-up
  • 24 KB swings @ 18lbs.
  • 1/4 mi. indoor track sprint
  • abs

What was something GOOD about your Wednesday?

xoxo Hill

No Equipment Travel Workout

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Hi! I hope you had a fun and relaxing Memorial Day Weekend. Our weekend was rather low-key as we anticipated #StormAlberto, which hasn’t been more than heavy rain for us. I’ll tell ya, Florida weather is something else. I have yet to see why it’s deemed The Sunshine State when there is constant rain and thunderstorms in the forecast. Take me back to that dry California summer heat, please.

Weather aside, I have a new workout for you today! Somewhere between chatting about the importance of rest days and sharing a glute workout, I mentioned posting my weekly workouts here on the blog again — for personal accountability, and to offer workout inspiration and ideas to you. The past couple of weeks have consisted mostly of quick at-home workouts. Between traveling and the increase in humidity, gym workouts and long runs have been more difficult to come by.

I came up with this quick workout while I was in California. We had some time in the afternoon before the wedding, so I did this basic bodyweight workout in my friend’s yard. It probably took all of 20 minutes, but it got the blood pumping. Sometimes, a short workout is better than none! 

No Equipment Travel Workout #travelworkout #fittravel

Click To Tweet

 

Weekly Workouts //

Monday, 5/14: 2 mi. run + glute superset workout

Tuesday, 5/15: 2 mi. walk/jog + home workout

15-1 reps with 25lb. kettlebell:

  • swings
  • deadlifts
  • squats

finisher:

  • (3x) 5 push-up, squat, bicep curl with 10lb. dumbbells
  • 30 mountain climbers

Wednesday, 5/16: backyard workout

(5x)

  • 30 high knees
  • 10 sumo squat high pull with 25lb. KB

(3x)

  • 30 jumping jacks
  • 20 walking lunges with 30lb.
  • 10 deadlifts with 30lb.

(3x)

  • 5 push-up + bicep curl, 30lb.
  • 10 curtsy lunges, 30lb.
  • 10 jump squats

(3x)

  • 20 swings, 40lb. KB
  • 5 burpee + tuck jump

Thursday, 5/17: rest/travel day

Friday, 5/18: no equipment travel workout

Saturday, 5/19: active rest: trail walk ~15K steps total

Sunday 5/20: rest/travel day

Monday, 5/21: rest: tried to workout at home, wasn’t feeling feeling it

Tuesday, 5/22: 2 mi. jog + home workout

(3x)

  • 10 squats, 25lb.
  • 10 single arm snatches, 25lb.

(3x)

  • 10 deadlifts, 30lb.
  • 10 single-leg deadlifts, 25lb.
  • 20 calf raises, 30lb.

(3x)

  • 5 man makers, 10lb. dumbbells
  • 10 single arm squat + high pull, 15lb.

Wednesday, 5/23: short dog walk + gym workout

Thursday, 5/24: home workout

(5x)

  • 20 swings, 25lb.
  • 15 lunges, 30lb.
  • 10 thrusters, 30lb.
  • 5 burpees

Friday, 5/25: 1.5 mile jog

Saturday, 5/26: gym workout

Sunday, 5/27: 1 mi. run (cut short due to storm)

 

If you’re looking for more at-home or travel-friendly workouts, check out my Workouts page.

Have a great week!

xo Hill

 

Do you aim to stay active while traveling?

What are your go-to ways to workout/move while traveling?

45-Minute Hilly Walking Treadmill Workout

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Fitness friends: how many treadmill workouts have you seen out there (in magazines and on Pinterest) that resemble an Excel spreadsheet? You know the ones I’m talking about; you have to change the speed and incline every 15 to 30 seconds. The instructions are 30 lines long, yet the workout is only 12 minutes in duration – talk about confusing. Who wants to think that much in the midst of their stress-reducing workout? There’s simply no way to memorize the routine, so you must tag it along to the ‘mill. Long story short, I like to keep things concise and confusion-free while doing my time on the treadmill.

In last week’s workout round-up, I mentioned how I’ve been into walking on the treadmill. Yes, I love speedy HIIT workouts, but walking has its time and place. Add in rolling hills via the incline function on the treadmill and you can’t argue that power walking is for sissies.

hillwalk

 

At a speed of 4.0, you will cover 3 miles in 45 minutes.

If you’re in the mood to run and walk, try my 30-minute Run-Walk Treadmill Workout. For more simple (yet challenging!) treadmill training, visit the Workouts Page.

How do you feel about the treadmill? Do you love it or dread it?

In the spirit of Workout Wednesday, I want to share this Facebook post from The Real Life RD – such a great reminder!

Keepin’ It Fresh | Weekly Workouts

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Hi friends – I hope you had a relaxing weekend and positive start to the new week.

I slept a ton this weekend; it was glorious! I also got my first awful sunburn of the season. Sunburns are one of my pet peeves, so I was completely furious at myself. I am religious about SPF, but Sunday afternoon when P and I hit up the track for a workout, I skipped my shoulders. Blame taken and I am paying for it. I tried a new trick of soaking a cold wash cloth with apple cider vinegar and then slathering the burn with coconut oil; I’m hoping the outcome isn’t two-year tan lines as I have suffered before.

Rant over. Last week’s workouts weren’t too shabby: 3 gym workouts + 2 outdoor workouts.

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Workouts | Week of April 20

Notes:

1. Monday’s 25 toes-to-bar made my chest SO sore! I was still sore by Wednesday, but did 20 more.

2. I did A LOT of lunges this week: 100 weighted @ 40lbs. left my left glute ridiculously sore and Sunday’s 500 bodyweight walking lunges were just nutty.

3. Incline treadmill workouts are legit.

4. One of the highlights of this week’s workouts was picking up a pair of New Balance Fresh Foam Zante running shoes for a Facebook & Twitter campaign.

Monday – 30-minute Run – Walk Treadmill Workout + 15 minute Stair Master + (5x) 5 toes to bar/5 push-ups

Tuesday – Rest

Wednesday – 20 minute incline treadmill walk + 20 minute Stair Master + Smith Machine squats (incl. single leg)

(4x)

  • 5 toes to bar
  • 5 push-ups

(3x)

  • 10 side bend @ 20lb. (ea. side)
  • 10 bicep curls @ 20lb.
  • 10 snatches @ 20lb.
  • 5 stability ball push-ups

(2x)

  • 10 wood choppers @ 20lb. (ea. side)
  • 10 chest press @ 40lb.

Thursday – 600 jump ropes + 30 sets of stairs

(3x)

  • 5 man makers @ 10lb.
  • 10 KB squats @ 25lb.
  • 15 KB swings @ 25lb.
  • 20 v-ups @ 10lb.

Friday – 35 minute very hilly treadmill walk

(5x)

  • 20 walking lunges @ 40lb.
  • 10 med ball uneven push-ups
  • 10 med ball russian twists @ 12lb.
  • 10 med ball jump squats @ 12lb.

Saturday – Rest

Sunday – track workout w/ P including the following… and a terrible sunburn!

  • 4 x 100m walking lunges (~500 lunges total!)
  • (5x) 10 tire box jumps / 5 decline push-ups
  • running! #duh

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Have you worn New Balance sneakers?

Do you have any unique sunburn remedies?

30-minute Run – Walk Treadmill Workout

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Hey friends! I hope your week is off to a great start. I couldn’t wait until Workout Wednesday to share this new treadmill workout with y’all. Gym life is going well. I love the feeling of being so fatigued at the end of an evening workout that I crash into bed and sleep like a rock. The best feeling, right?

Some days I don’t feel like running monotonously on the treadmill. Hello, boring. What I love about treadmills is the ability to mix things up with speed and intensity/incline. I tend to leave my steady-state runs for the beautiful outdoors. I have done a couple versions of the workout I am sharing with you today. Between the increasing running speeds and brisk walking, this 30-minute routine is an effective way to get your heart rate up in a short amount of time.

  • To add intensity, increase the incline of the treadmill during the walking intervals.

TM workout II

Check out the Workouts Page for more treadmill workouts, including 6 HIIT Treadmill Workouts.

Workouts | Week of April 13

Monday – Rest

Tuesday – 20 minute Stair Master + 20 minute treadmill walk

(3x)

  • 10 squats @ 40lb.
  • 10 deadlifts @ 40lb.
  • 10 jump squats
  • 20 jump lunges

(3x)

  • 5 stability ball push-ups + cross ab tucks
  • 10 med ball wood choppers (ea. side)

30 cable crunches

Wednesday – 60 minute/6.30 mile treadmill (40 min run/20 min walk)

(3x)

  • 10 sidebends (ea. side) @ 20lb.
  • 20 med ball Russian twists
  • 5 stability ball push-ups

Thursday – Rest (allergies wiped me out!) 

Friday – 15 minute Stair Master + Dirty 30 (below)+ 60 minute yoga class + 25-ish minute walk with Dad

  • squats @ 40lb.
  • chest press @ 40lb.
  • deadlifts @ 40lb.
  • snatch @ 20lb.
  • cable crunches @ 30lb.
  • jump lunges @ 20lb.
  • jump squats @ 10lb.
  • push-up + side plank/row @ 10lb.
  • stability ball tucks

Saturday – Rest

Sunday – 30 minute treadmill (15 run/15 walk) + 60 minute Strong Pump class

What’s your treadmill workout “style”?

Do you have any favorite treadmill workouts?

Workouts & The Weekend

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I am sorer than sore… and it feels painfully good. My workouts the past month have been somewhat lackluster – lots of walking and rest days (though both deserving of their time and place) – which sort of explains why I haven’t shared a Weekly Workouts post in 4 weeks.

This past week, however, I got a surge of motivation (I think it’s the new gym!). I had 7 solid consecutive workouts – 4 gym workouts + 3 outdoor runs. It felt SO good.

Today is another story though – my body is completely fatigued. My inner thighs scream with each step and squat I take, and my core feels like it’s squeezed inside a corset.

And now for the weekend… things that made me happier than happy:

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Saturday FM with P

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This beautiful + huge $5 bouquet from the FM

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Strawberries that taste like candy – so sweet!

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Almond milk Chico Chai latte (not a mocha as it deceptively appears)

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Banana oatmeal with FM strawberries + leftover dessert dukkah (in my new bowls!)

P

P ♥

Workouts | Week of April 6

Monday – 50 minute treadmill (30 min. walk/20 min. run, alternate every 10 min.)

(3x)

  • 5 manmakers @ 12lb.
  • 10 sumo squat + high pull @ 25lb.
  • 10 single-db lunges @ 25lb. each leg

(3x)

  • 10 chest press @ 40lb.
  • 10 glute bridges @ 20lb.

50 twisting stability ball tucks

50 jumping jacks

Tuesday – 5.5 mile park run @ 8:15 pace

Wednesday –

15 minute interval treadmill run [5 x 1 minute each @ 7.0/7.5/8.0 mph] + 5 minute walk + 15 minute Stair Master

(3x)

  • 10 bosu squats @ 20lb.
  • 10 single arm snatches @ 20lb.
  • 5 bosu burpees

(3x)

  • 20 russian twists (this version) @ 15lb.
  • 10 stability ball tucks

50 hanging leg raises + random push-ups

Thursday – park run (~3-4 miles)

Friday – 50 minute Strong Pump class + 10 minute Stair Master + 10+ minute neighborhood run

Saturday – 5.75 mile trail run/walk

Sunday – 2 hours at the gym with P + 30 minute park walk

P graciously “trained” me at my new gym, showing me new equipment to use like cables.

The workout included 45lb. barbell cleans, 40lb. bulgarian split squats, ab exercises using the cables, squats galore, and more!

backsquats: 10 reps @ 45lb./10 @ 55lb./10 @ 65lb./10 @ 75lb./10 @ 85lb./2 x 5 @ 95lb.

Happy things from your weekend?

Weekly Workouts | March 9 – April 5

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Workouts | Week of March 9

Monday – 25 minute run + 10 minute walk + 10 sets of stairs + 25lb. Squat/Squat Drop Pyramid (90 reps each)

Tuesday – Rest (Love Your Body with Yoga + walk)

Wednesday – Love Your Bod WOD (with 10 & 15lb. dumbbells) + 5 x 20 kettlebell swings (25lb.) + this 5-minute intense bodyweight workout (2x) + this 5-minute leg workout

Thursday – 20 minute run + 20 sets of stairs + 20 squat drops + Dumbbell Superset Workout (10/15lb.)

Friday – 5 minute workout (2x) + 5 minute fat-blasting circuit (2x) + Lean Machine Medicine Ball Workout (3 sets; used dumbbell) + 60 minute yoga class

Saturday – 45+ minute walk/Rest

Sunday – 60 minute park run

Workouts | Week of March 16

Monday – Rest

Tuesday – 35 minute run + 15 sets of stairs + (5x) 10 box jumps/10 jump lunges + 20 minute HIIT Workout

Wednesday – 4 mile run park run + 20-minute run (with Roommate) + 15 sets of stairs

Thursday – 10-Minute Superset Workout (2x) + Butt Burner Cardio Workout (6 rounds) + 30 reps each (using 15lb. dumbbells): glute bridges / deadlifts / squats / russian twists / leg raises

Friday – Fired Up Squat Workout (added weight to bodyweight squats) + 5-Minute One-Dumbbell Workout + 60 minute yoga class

Saturday – Rest

Sunday – 35+ minute run/walk + (6x) 10 front squats / 20 front loaded lunges / 5 thrusters / 5 squat drops (all with 35lb. sandbag, except for the squat drops)

Workouts | March 23

Monday – 40 minute walk/Rest

Tuesday – 20 minute run + 30 sets of stairs + Dorm Room Dumbbell Workout (15lb.)

Wednesday – 25 minute walk/Rest

Thursday – 20 minute run + 15 minute walk + 15 sets of stairs + this 10-minute video

Friday – 60 minute yoga class/Rest

Saturday – Rest

Sunday – 30 minute run + 20 minute walk + 15 sets of stairs + Arms & Abs Superset Workout (no kettlebell swings)

Workouts | March 30

Monday – Dumbbell Chipper Workout (using 10lb.) + 8 x 25 KB swings + 50 bicycles

Tuesday – 20 minute interval/hill treadmill run + 10 minute treadmill walk + 15 minute Stair Master + (5x) 10 lunges @ 50lb + 5 atomic push-ups

Wednesday – 30 minute interval/hill treadmill (15 minute each run/walk) + 5 minute Stair Master

(3x)

  • 10 bosu squats @ 15lb.
  • 10 bosu jump squats
  • 10 bosu burpees

(3x)

  • 10 squats @ 40lb.
  • 10 single leg deadlifts @ 40lb.
  • 10 jump squats

Thursday – Rest

Friday – 30 minute interval treadmill (20 minute run/10 minute walk) + 12/10/8/6/4/2 reps: lunges @ 40lb. / woodchoppers @ 20lb. / push-up + rotate @ 10lb.

Saturday – Rest

Sunday – Rest

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