Nutrition Nut on the Run

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

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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?

No Equipment Plyo Workout

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So, y’all are probably aware of this… but, I have not posted a new workout in for-ever!

I have continued to share my Weekly Workouts on a weekly or bi-monthly basis, but I haven’t posted an original Nutrition Nut workout since spring/summer.

I actually created this quickie of a workout nearly a month ago. I had optimistic plans to tag some instructional photos and/or video along with it; yet, after doing this routine again last night, I couldn’t delay this post any longer while waiting for the magic camera man to appear.

If you put in the effort – resisting all rest breaks if possible – you’ll be out of breath from non-stop jump-jump-jumping!

“Plyometrics – also known as jump training – is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout routine for people of all ages.” [source]

plyo

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What You’ll Need

  • music of your choice
  • yoga mat – optional

Exercises

Check out the Workouts Page for more quick, metabolism-boosting workouts!

10 Plyometric Moves that Burn Major Calories – Women’s Health Magazine

 

I am not a fitness professional. Complete the workouts with your own discretion, and consult your physician if you have a health concern.

Power Plyo Tabata Workout

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Once again, I’m coming to ya fashionably late with what should have been a Workout Wednesday post.

Nonetheless, this workout is as good for you today as it would have been yesterday.

It’s rather apparent that I’m crushing on Tabatas. They are effective, plain and simple. If you don’t believe me, try this 32-minute workout… and please tell me if you are not soaked in sweat by those final high knees.

Tabatas are tough enough on their own; but, when you add in plyometric movements, you are really in for a challenge.

This workout requires little space (can be done in your living room!) and minimal equipment. It’s definitely leg-heavy, but you will get a full-body workout no doubt.

plyo

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What You’ll Need

  • 1 set of dumbbells
  • interval timer — I use this Tabata Timer app on my phone

Exercises

dumbbell exercises >>

bodyweight exercises >>

Notes

  • Exercises in blue use 1 or 2 dumbbells.
  • Exercises in white are bodyweight exercises.
  • I preformed the burpees sans push-up and the plyo push-ups on my knees.

Tabata Lovin’

* * *

Plyometric exercises – yay or nay?

Any favorite workouts to share from the week?

 

Weekly Workouts: All the Planks

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Hello there! I’m coming to you a couple days late with my weekly workouts round-up.

weekly workouts

I think I wasn’t as anxious to post my workouts from the past week because I took three rest days, and hence, I wasn’t feeling too stellar about my “performance.”

Then I thought about all that I did do, and how I respected my body by listening to it:

  • Monday: I was extremely sore from the heavy dose of exercise over the weekend
  • Thursday: I had an appointment in the evening that extended my day and I was exhausted, mentally and physically
  • Saturday: I got out of town for the day to spend time with friends

friends

Workouts | Week of February 17

Monday – Rest Day + plank (10 minutes total)

also did 10 minutes total of plank last Friday, 2/14

Tuesday – 1,000 Rep Home Workout + Love Your Body with Yoga + plank (12 minutes total)

Wednesday – 15 min. run + 10-Minute Bikini Tone-Up + 5-Minute All-Over Toning Workout (2 rounds) + plank (8 minutes total)

knees ached during run; no energy; easy/gentle workout

Thursday – Rest Day + plank (10 minutes total)

Friday – 20 min. run + 20 min. walk + Dorm Room Dumbbell Workout + plank (5 minutes total)

Saturday – Rest Day

Sunday – 45 min. run (approx. 5 miles) + Dirty 30 Workout + plank (5 minutes total)

Plank Party

You may have noticed that I did a plethora of planking last week — 50 minutes total! A small group of us at work have started planking together throughout the day. Every couple of hours, we congregate and bust out 2-3 minutes of planks (of all sorts). The mini breaks add up by the end of the day! For those of you who also work in a casual office setting, you may consider incorporating plank parties into your work schedule.

Of Possible Interest

* * *

What is your favorite core exercise?

Do you exercise at work?

3-Minute Power Hour Workout

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Don’t miss your chance to win a delightfully comfy Go Long Crew from Albion Fit. GIVEAWAY ends tomorrow, 11/21.

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Who says you need a full hour for an effective, metabolism-boosting workout? Not I!

Today’s workout is, once again, inspired from my favorite workout bud and personal trainer boyfriend. A “3-minute hour” is a set of three different exercises executed for one minute each without rest in between. A demanding three-minute order that feels like one hour gives it said name.

I constructed a full-body workoutwith three pieces of equipment that you may have at home, or could certainly find in your gym. With no rest between exercises, and only 1.5-2 minutes of rest between sets, you satisfy your cardiovascular system while toning sleek, toned muscles.

powerhour

timer

What You’ll Need

  • 1 kettlebell
  • 1 medicine ball
  • 1 pair of dumbbells
  • 1 interval timer – I download the free Seconds interval timer onto my iPhone (it rocks!)

Exercises

If you have questions about exercises not listed, please ask! 

Notes + Instructions

  • Perform each exercise for one minute. Complete all three exercises in the set without resting in between. Upon completion of the third exercise, rest 1.5-2 minutes before moving on to the next set; move through the workout starting at Set 1 and finishing with Set 5.
  • I performed the push-ups and medicine ball uneven push-ups on my knees — shhh!

Happy Workout Wednesday!

* * *

If you only had 15-20 minutes to exercise, what would you do?

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