HUMP DAYYY!  Oh my gosh, you guys, we're half way there. I can't wait. Once it's the weekend I'm only 1 and a half work days away from going home to Florida! I think what I love the most about these #workoutwednesday posts is the fact that I get to hype myself up for the weekend...I truly never realized how amazing the weekends were until I graduated college!

Also this weekend, I'm meeting up with two awesome Philly bloggers - Cristin & Brittany! We're meeting up in Manayunk for dinner & drinks - can't wait to meet them (in real life)! It's so strange how the interwebz can bring together like minded people so easily. We met through through Instagram...what is life?

#WorkoutWednesday

Okay and now getting onto the fun part for today...this CRAZY 7 workout! Why 7, you ask? No clue. Honestly when I was programming this workout, I knew I wanted to include burpees, and for some reason  7 burpees sounded a lot nicer than 10 burpees. And then I got fixated on the number 7 so I created the workout of 7 exercises, 7 reps, 7 rounds. 7-7-7.

This workout has an equal balance of some push, pull, strength and cardiovascular movements - just the way I like it. See the video below for the demos of each exercise! P.S. anything can be modified i.e. step outs for the burpees, take the jump out of the squat, sit up instead of V-up, jumping jack instead of high knees, TRX rows instead of single arm archer rows...there are ALWAYS options! So don't ever do away with a workout if the exercises look intimidating - just ask for the options! 

[embed]https://www.youtube.com/watch?v=GQtWn3bobLI[/embed]

And finally, I'll share a current playlist that's rocking my world. Do Or Die by Childish Gambino and Flux Pavillion is my new jam plus anything by Saint Motel!

Have a great day, everyone! 

XO- Rach  

Have you sweat today? If not, hopefully I can spark a few ideas. Or if you're takin' it easy today, enjoy the read and save for later :) With the holidays approaching, things can get crazy busy and there's always a ton of traveling and limited time, so I put together a list of awesome workouts that you can do anywhere, anytime!

Full Body:

I went down to the track near my apartment this past weekend to do this workout, and I'll tell you now it's a lot harder than it looks! I used the railing along the track for the inverted rows. You don't need a track to run 400m - can be done on a treadmill, around the block or guess-timate about 2 minutes of cardio exercises like high knees, jumping jacks, jump rope, etc. before each round!

CrossFit Style No-Equipment Workout: A super easy to follow, quick-paced workout that can be done for as many or as little rounds as you like! Also very easy to modify by taking out the plyos.

Jump Rope Tabata Workout: Jumping rope is one of the most effective cardiovascular exercises! I think I bought mine at TJ Maxx for $5? It's pretty beat up now though. *PS great holiday gift for the fit-minded!

HIIT Workout from Ashley at Fit Mitten Kitchen: This one looks awesome! Simple to follow, efficient & boredom-busting.

Total Body Tabata workout from Brie at Lean Clean & Brie: Gotta love Tabata workouts! This one especially hits every major muscle group and gets your heart rate pumpin'.

Lower Body:

This Lower Body Barre Plyo Fusion Workout from Chrissa at Physical Kitchness: In 20 minutes, you have a complex lower body workout - and all you need is a mat! Barre is killer (at least for me!) and now if you combine barre and plyo elements? Phew!

This Outdoor Stair Workout from Ali at Ali Goes The Distance: This workout looks tough, but most importantly, FUN! I love that the focus is on lower body and cardio with a little mix of core! And it's making me miss Florida...can't wait to go home soon! Find yourself a set of stairs and you're good to go.

Upper Body:

This 20 Minute Abs & Arms workout from Beverly at Sweaty & Fit: I love how she breaks down each exercise!

[embed]https://www.youtube.com/watch?v=FHYL1U63x8k[/embed]

Core:

Four-Exercise Core Circuit by yours truly:

[embed]https://www.youtube.com/watch?v=LkePYwHkYfM[/embed]

This Killer Core Circuit from Kaila at A Healthy Helper: If you really want to feel that core burn, this one is for you! 

So if you're feeling uninspired during the holidays, just remember you can build up a sweat in less than 20 minutes with no equipment - our bodies are wonderful tools!

XO - Rach

Let's chat:

Are you a fan of at home workouts?

Do you enjoy being active with your family during the holidays?

http://healthyhelperblog.com/flashback-fitness-strength-core-new-cardio-workout/

Happy Hump Day!! I have a new workout to share with you all today that takes less than 30 minutes! Now that's efficiency.  Before I share, here's a short recap of what my workouts looked like last week. I was a little on the slow side all last week after the half marathon.

Monday:

Taught 6 a.m. spin class - actually not as bad as I thought it would be after the half! After work, I got a deep tissue massage. I may have cried a little bit. That shit was painful. I'm SO tight everywhere! New priorities: mobility and flexibility. 

Tuesday: 

Rest day - wanted to make it to a yoga class, but I was exhausted.

Wednesday: 

Was going to go to a 5:30 barre class after work, but couldn't leave the office in time. Ended up going to a 6:30 boot camp class with two of my co-workers and it ended up being a great workout! Really tough, but I needed it. I'm actually subbing this class tonight, I'm pumped! 

Thursday:

5:15 a.m. sculpt class (UGHHH so early)

Friday:

Rest!

Saturday:

Taught Super Circuits - this was a fun one, I programmed a workout revolving around the stability ball, which I don't use often enough! 

Sunday:

I loved not having a long run planned and went to the gym and kind of dilly dallied around. I did some squats, deadlifts, a whole bunch of TRX exercises, some kettlebell stuff - I felt like a kid in a playground and I didn't have to rush! Don't you love that?

Below is a workout that I did last night with Chelsey after work. We were tired and wanted to get in and out in less than 45 minutes and we did just that. I'm still getting used to this darker earlier thing. At 5:30 it feels like it's 11! This took us about 20 minutes. Feel free to modify - you don't need to add in the box jump with the burpee, you can do regular squats instead of squat presses, squat jumps instead of KB swings, etc.I'll leave you with a fun little playlist I used for my Monday morning spin class! 

XO- Rach

What's everyone else doing to sweat this week?