The Fit Skool » QUICK CIRCUIT WORKOUT

Battle Ropes, TRX & Bosu workout

Kelly @ The Fit Skool — Tue, 27 Oct 2015 15:17:17 +0000

Just like every busy working mom out there, sometimes its hard for me to squeeze in a workout of my own choice. When I do, I try to take advantage of some of my favorite workout equipment.

On Tuesday I did a fun, challenging & sweaty bodyweight workout using the battle ropes, TRX and Bosu ball at the YMCA.

I started my workout with a 5 minute warm-up. I alternated between Box Step-Ups, Quick feet on the Bosu, and some side shuffle drills.

Once I was warm I completed the following workout:

BATTLE ROPES, TRX & BOSU FULL BODY CHALLNGE

2 ARM ROPE SLAMS

ALTERNATING ROPE SLAMS

BATTLE ROPE JUMPING JACKS

TRX BODYWEIGHT ROWS

TRX BODYWEIGHT PUSHUPS

PERFORM EACH EXERCISE FOR 30 SECONDS, REPEAT 3X (REST AS NEEDED)

In between each round I did 30 seconds of Side Shuffle on the BOSU ball for an added cardio blast!

This workout probably took me about 25 minutes. It was short but challenging and I’ve learned that I don’t need to spend hours working out. Sometimes my best workouts are the ones that are under 30 minutes!

I promise this one will leave your arms feeling like Jell-o and your heart pumping. I love adding the battle ropes into my training, its not only great cardio, but its a great stress reliever!!!

**Always consult a Doctor or physician before beginning a new workout program**

Quick Back Workout & Insanity Max30

Kelly @ The Fit Skool — Fri, 06 Feb 2015 15:14:51 +0000

HAPPY FRIDAY EVERYONE!!!

I am always looking forward to the weekend because it’s time to spend with friends and family! Free time is always nice.

Tomorrow morning I am running a morning Boot Camp class, and then Ava & I will be going to Stratford, CT to hang out with my best girl friends for the afternoon.

This week I started the Insanity MAX30 program. They are 30 minute bodyweight workouts that are seriously no joke.

I even took a selfie so you could see my sweat..

BUT you can’t see it in the pic. Just super red cheeks. This workout was similar to my boot camp workout but I was dying and I maxed out at 9 minutes and 55 seconds. I was gasping for air but for some raeason kept going.

I also started drinking the Shakeology which pairs with the workout and it is super delicious. I looked forward to drinking it last night after Boot Camp.

On Tuesday I completed a quick back workout that I wanted to share with you. I didn’t have a lot of time to spend in the gym for myself so I got to it right away with an 8 minute Warm-Up on the elliptical. I got my heart rate up and my body warm pretty quickly. I then completed this workout:

15-MINUTE BACK WORKOUT

Complete 3-4 sets of each exercise.

SEATED ROW (single arm attachments)

Set 1 Complete 10 reps

Set 2 Complete 8 reps

Set 3 Complete 6 reps

PULL-UPS (using assisted pull-up machine)

Set 1 Complete 10 reps

Set 2 Complete 8 reps

Set 3 Complete 6 reps

SINGLE ARM DUMBBELL ROW

Set 1 Complete 10 reps

Set 2 Complete 8 reps

Set 3 Complete 6 reps

For each of these exercises I increased the weights with each set. I also took 30 seconds rest in between each exercise.

In combination with shoveling my back was crazy sore the next day! Wow

Do you ever focus on just lifting your back?

Do you have any exciting plans for the weekend?

*** Always consult your Doctor or Physician before beginning a new workout program***

Bosu Ball At Home Workout

Kelly @ The Fit Skool — Fri, 19 Dec 2014 15:30:52 +0000

Happy friday!!

Yesterday afternoon I completed a quick but intense workout that left me sore. I am so happy to say that I will NOT be picking up a single dumbbell or weight today.

As I have mentioned in my Postpartum Journey Posts, I would like to practice and gain strength to be able to do consecutive full range Pull-Ups. Right now I can only do 1. My goal is 4 and I am giving myself 2 months. Ever since that collarbone injury back in early February, Pull-ups have been extremely tough because they place an enormous amount of stress on my shoulder. That is why I have been slowly working up to them! The Jumping Pull-ups in this workout are a great way to target all the muscles a normal Pull-up would, without placing too much stress on the upper body.

This is Marc’s new Pull-up Bar that I got him for his birthday. It is kind of like a present to me too.

Here is the workout:

Bosu Ball at Home Workout

Warm-up 100 jumping jacks, 100 butt kicks, 100 jump rope passes

(I did both close and wide grip jumping pull-ups)

8 Bosu Burpee to Press
8 Jumping pull-ups
8 Push-ups
30 seconds Bosu side shuffle
30 seconds Plank dips on the bosu
8 Bosu Squats

Repeat this circuit 4x.

The jumping pull-ups got me! My back is feeling it this morning

The game plan for this weekend revolves around Christmas!! Tonight I am making some Christmas Cookies with my mom! I will be sure to share the recipe if they come out good.

I will also be finishing up some shopping. I have a few stores I need to quickly get to at some point this weekend. I’m sure the stores will be a ZOO.

I hope you all have a great weekend!

I would have loved to film my workout but I didn’t have someone to help me film!!

Here is an Example of a Jumping Pull-up

Bosu Lateral Side Shuffle

What is one exercise you want to work out?

What is one muscle or area of your body that is weak?

20 Minute Upper Body Blast

Kelly @ The Fit Skool — Tue, 28 Oct 2014 14:07:20 +0000

In case you missed my posts yesterday. Check out PART 1 and PART 2 for some beautiful pics of my best friends wedding.

I was super impressed that I squeezed in a workout the morning of Danielle’s wedding up in Newport. I guess for me when I have something on my mind I get it done.

The Hyatt gym was small but had some great pieces of equipment. Without a game plan in mind, I decided to do a quick upper body workout since I knew I would be on my feet and dancing all night.

My workout left my arms shaking but it gave me energy for the day! Here’s the workout:

Perform 15 Repetitions of each Exercise, Repeat each circuit 2-3x

When you are away do you workout or use it as rest days?

What is your favorite upper body exercise?

**Always consult your Doctor or Physician before beginning a new exercise program**

Trainer Tip Tuesday #3- Short workouts

Kelly @ The Fit Skool — Tue, 16 Sep 2014 14:01:50 +0000

Trainer Tip Tuesday: A short workout is better then NO workout. I think we can all spare 20 minutes to get in a quick workout.

While watching the Patriots game on Sunday I completed a quick 20-minute bodyweight workout that left me huffing and puffing. I handed Marc my phone and set up the timer so that every minute he could tell me to change exercises. Ava challenged me during my pushups by trying to pull herself up on me.

As my WARM-UP I took a brisk 5 minute walk around the block with Cooper to get my blood pumping.

20 Minute Full Body Quickie

Perform each exercise for 1 MINUTE, repeat circuit 3X or more depending on how long you have to train

Jump Rope

If you don’t have space for a rope, jump in place

Lunge to Knee Raise

step back into your lunge, as you come back to your starting position raise your knee up to waist height

Twisting Crunch

Lying flat on the floor with your hands behind your head, lift your shoulders off the floor and rotate to the left, repeat and switch sides

Pushups

For form and variations of pushups check out this link: Do-A-Push-UP

Fake Lateral Cone-Hops

take two lateral hops to each side, if you have cones use them! If not you could put 2 paper plates down instead.

Lateral Cone Hops

Cool Down With some light stretching

Do you like to exercise on Sundays?

What are some of your go to quick workouts?

**Always consult a Doctor or Physician before beginning a new exercise program**

Weekend Recap & Last Day of the Paleo Challenge

Kelly @ The Fit Skool — Mon, 15 Sep 2014 13:12:24 +0000

Hiiiii.

Monday rolled around pretty quickly but my weekend was great, how was yours??

My mom was so kind Friday night and let Marc and I go out for dinner! We chose to go to Barcelona! In case you have never been, Barcelona is a Spanish Tapas Wine Bar. We absolutely love it there!

This restaurant has helped me expand my palate and try new foods & flavors! Plus it makes for a great date night.

Marc and I ordered several tapas… Albondigas (meatballs), spinach & chickpea casserole, broccoli rabe with garlic & oil, shrimp with salsa verde, beet salad, sliders, & shishitto peppers! It sounds like a lot but they are small plates.

My favorite was the spinach casserole and the meatballs. The peppers were good but soo spicy! I like spice but not when I can’t think or speak.. JK

It was a perfect date night and seriously an hour out feels like an eternity!!

Saturday morning Marc grabbed us some Dunkin coffees, we loaded up the car and headed to Rhode Island. I always get excited for RI because its a mini vacay and we get to see family.

In the afternoon my brother in law took some AMAZING pictures of Ava for us. I am not really good at taking photos so it was so nice of him to snap some pics. This is a sneak peak.

We had some quality time & good food! Marc’s dad is a great cook and always makes delicious meals for us. I was too hungry so I didn’t snap a picture, but for lunch we had grilled salmon over an italian salad. Yum. Dinner was takeout from The Cove Restaurant… I had a blackened chicken sandwich (No Bun) and veggies

It was definitely hard doing Paleo on the go and at my in-laws but I made it work! Today is the last day of the challenge and I have decided to continue with an 80/20 format. Paleo 80% of the time I have a lot to share about my experience!

When we got back Sunday we unpacked and enjoyed watching some football at my parents. The Patriots got their first win!

Cooper could not keep his eyes open for the game!!

I also got in a speedy workout while watching the Patriots. I did a bodyweight circuit that I will share with you tomorrow!

I hope you all have a great day!

Working out at home with a baby

Kelly @ The Fit Skool — Mon, 04 Aug 2014 12:50:29 +0000

My job makes it a lot easier for me to get my workouts in through group fitness classes, but I still have to find time to workout at home on my own. Having a baby’s schedule to work around can be difficult at times but I make it happen!

Yesterday I chose to do a quick T-25 workout called Speed 2.0.

There is no equipment necessary for this workout which makes it 10x easier to complete with Ava around.

(Go figure, Ava was even entertained with the box!)

Speed 2.0 is a cardio based workout and my heart was pumping the entire time. The moves are simple to pick up on and the 25 minutes was over before I knew it.

(My hear rate averaged 140 bpm and my max was 176, pretty good!!)

Back to being a mom and exercising…..I can definitely relate to other new mom’s that struggle to find time to exercise when they have to take care of a baby all day. That being said, just like anything else…. with a new baby you have to make time for exercise. For example, yesterday I planned my workout right after Ava had a bottle because I knew she would be content and entertain herself with her toys and of course play with Cooper. She even got a few laughs in at me jumping around the living room.

i have a few tips for making time for exercise as a new mom or even for anyone that can’t seem to get in a workout at home on their own!

3 Tips for Working out at home with a Baby:

1. Choose a time when you know your baby is okay on their own with some toys and books, or better yet when they go down for a nap.

2. Mark it on your calendar or put a reminder on your phone. There is no way around it when its set in your planner.

3. Plan for a QUICK workout that is around 30 minutes long. Your workout doesn’t need to be an hour to get the job done!

What small change can you make in your schedule to squeeze in a quick workout daily?

Ladder Supersets with Kettlebell Swings & Pushups

Kelly @ The Fit Skool — Wed, 23 Jul 2014 16:09:33 +0000

I have an easy way to get in extra pushups for our Pushup Challenge.

Last night in Boot Camp class one of the circuits we ran was a Ladder Superset using Dumbbells for Dumbbell Swings and Pushups.

You may be thinking to yourself, what is a Ladder Superset? Ladders are used to increase the intensity of the workout. One of the more common ways to perform a ladder is to subtract a rep from every set you do until you reach one, you can also reverse the order!!

Before beginning the workout always warm-up to get the muscles ready for exercise. You can use a kettlebell or if you are at home and don’t have a Kettlebell you can use a dumbbell!

Here is how the Kettlebell Swings & Pushups Ladder workout goes:

Kettlebell Swing 10 reps – followed by – PUSHUPS – 10 reps

Kettlebell Swing 9 reps – followed by – PUSHUPS – 9 reps

Kettlebell Swing 8 reps – followed by – PUSHUPS – 8 reps

Kettlebell Swing 7 reps – followed by – PUSHUPS – 7 reps

Kettlebell Swing 6 reps – followed by – PUSHUPS – 6 reps

Kettlebell Swing 5 reps – followed by – PUSHUPS – 5 reps

Kettlebell Swing 4 reps – followed by – PUSHUPS – 4 reps
Kettlebell Swing 3 reps – followed by – PUSHUPS – 3 reps

Kettlebell Swing 2 reps – followed by – PUSHUPS – 2 reps

Kettlebell Swing 1 reps – followed by – PUSHUPS – 1 reps

If you are doing this workout at home set a timer for 10 minutes. Once you complete the full Ladder rest for a minute, then climb back up the ladder or start back at the top! You can always increase the time if you are looking for a more intense workout.

Your heart will be pumping and you will complete a quick full-body workout in no time!

Quick Pushup & Plank Workout

Kelly @ The Fit Skool — Tue, 17 Jun 2014 12:42:08 +0000

Yesterday I completed a quick 15 minute workout in between clients. I really wanted to do some arm work but I didn’t have a lot of time… Don’t you agree that sometimes its hard to find that full 45-60 minutes to spend in the gym??

Before starting, I did a quick 3-5 minute warm-up to get the blood pumping.

PUSHUP & PLANK WORKOUT

PERFORM EACH EXERCISE FOR 30 SECONDS, COMPLETE AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES!

PUSHUPS

PLANKS

(make sure to rest as needed)

By the end of this short workout my arms were definitely shaky and tired!

As an added bonus, you can even do this workout at home or outside if you don’t have time to hit the gym!

***Always consult a Doctor or Physician before beginning a new exercise program***

“Mommy & Me” Workout #2

Kelly @ The Fit Skool — Thu, 08 May 2014 14:03:14 +0000

Over the weekend Ava and I tested out some exercises together. It was fun and I can’t believe how excited she was! She made me want to do more pushups with her giggling and smiling.

This simple workout with help you tone your muscles and have fun with your baby! The added laughter is an extra burn to the core.

Complete 20 repetitions of each exercise, repeat as many times as possible in 20 minutes. (For the plank, hold as long as you can and then move to the next exercise!)

PUSH-UPS

SIT-UPS W/ a Bear Hug

TRICEP PRESS

PLANKS

SQUAT TO SHOULDER PRESS

I’m sure your arms will be exhausted by the end of your session