Untitled

[jennypennysworld]

"Cindy" with a twist

“Cindy” with a twist

There is a workout in the world of crossift called Cindy- 5 pull ups, 10 push ups, 15 squats for 20 minutes. I changed it up slightly… and felt like it was a pretty good workout- took around 20 minutes for me. (10 Rounds total) Round 1 5 pull ups 10 reps push up to plank opener with weight (I used 10 pounds) 15 reps Goblet squat with Kettlebell (I used a 30#) Round 2 5 chin ups 10 reps push up to…

View On WordPress

[jennypennysworld]

Ball Slam it Abs

Ball Slam it Abs

If you have access to a ball that you can slam- it not only can add to a great workout, it is fun and stress relieving! I did this at the end of another workout as a finisher. I used a 16 pound ball 30 ball slam 50 weighted cruches (10 pound weight) 25 ball slam 50 oblique crunch in plank (knee to outside of arm) 20 ball slam 50 in and out abs (crunch in and out with trunk and knees staying in c…

View On WordPress

[jennypennysworld]

Body blaster

This one really gets me breathing hard…. 3 rounds 10 burpees 10 pushups 5 burpee pull-ups (jump up into a pull up) 3 body blasters (burpee to pull up to knees to elbows) 15 sit ups 10 leg lifts 5 knees to elbows

View On WordPress

[jennypennysworld]

5 exercises, 1 min each- 3 rounds

5 exercises, 1 min each- 3 rounds

Today I did a “fight gone bad” (cross fit) type workout. These type of workouts consist of 5 exercises, 1 minute each, 3 times through. I actually did 3 different rounds and then a punishing “finisher” all rounds- 3 times through 1 minute of each exercise First round Burpee pullup front squat 45 pounds knees to elbows curtsy lunge with 25 pound plate frogger (like mountain climber but leg comes…

View On WordPress

[jennypennysworld]

Treadmill boredom buster

I DO NOT love running not the treadmill. I tend to just constantly change speed, incline, music, etc to try to make the time pass and I still just end up staring at the clock. This workout changes it up frequently and is really really hard! Great for getting some hills in while you can’t be outside. TABATA TREADMILL 2 min warm up (walk to jog) Run 1/2 mile at strong pace (I try to keep it below 4…

View On WordPress

[jennypennysworld]

Tabata spinning

Wednesday is my spinning day- I love the different type of workout, someone else coming up with the plan, and the group setting to push harder. For weeks I can’t make it to a class I still try to spin once a week. Here’s a quick tabata workout to try on the bike… Tabata- work 20 sec/ rest 10 sec- 8 times for 4 minute total I warm up for a song or 2 and then…. Tabata 1 Work- seated sprint Rest-…

View On WordPress

[jennypennysworld]

Burpee abs Focusing on abdominal with 60 burps thrown in! Feel free to complete two times through for a great burn!

[jennypennysworld]

tabata workou

tabata workout

Sometimes you just need to set a clock and have a few exercises to plow through, sweat, and by done for the day.  I did this workout 2 times through… On a Saturday to get a sweat on and be be done quickly!

Tabata 20 sec on/ 10 sec rest 4 times

1 leg jump up switch on 24 inch step/rest

15# plank row

4 times

24 inch box jump

tricep ( Extension or trx)

4 times

buroees

squat thrust with 30 # or 2…

View On WordPress

[jennypennysworld]

Ladder sprints

Ladder sprint workout

Another treadmill workout… The breaks consist of squats and lunges. Can you call that a break? Should be a pretty fast, challenging pace when running Run 400m 30 lunges Run 600m 30 squats Run 800m 30 lunges Run 1000m 30 squats Run 1000m 30 lunges Run 800m 30 squats Run 600m 30 lunges Run 400m 30 JUMP squats

Have fun!😄

View On WordPress

[jennypennysworld]

Joining the world of blogging...

I love new work out ideas… Changing things up. I search websites, Pinterest, and my own imagination for a plan for the day. I am a Physical therapist and have for over 12 years found working out to be my sanity, my happiness drug, and my passion. I think (this may evolve) my blog will focus on fitness, workout ideas and ways to change things based on fitness level, goals, and space/ equipment. I also my throw in recipes that work for our family of 5. I am a military spouse so may add any advice I can give about places we have been stationed because moving somewhere new is so very overwhelming. I love when I can find the best places to take my kids, the best coffee shop, and of course outdoor activities. So here goes…..

30/30 workout

For this workout you perform 30 seconds of 2 exercises 4 times without rest (4min total). Followed by 1 min rest. I did 4 sets for 20 minute total time invested. (I followed with 30 minute run)

1a. Ball slam * see below for details 1b. Burpee

2a. Push up 2b. Sit up

3a. Goblet squat 3b. Kettle bell swing

4a. Jump squat 4b. Mountain climber.

Ball slam- with slamming ball throw it down quick squat to pick up and take overhead. If no pull sub thruster: squat with weight and as stand push weight overhead. If no weights: air squat

Burpee: stand- plank-push-up-knee tuck- to jump up

Pushup- I did have to drop to knees last couple sets

Situp- any variation- I did butterfly sit-ups. Feet together, knees out and sit all the way up and down

Goblet squat- I used 25 pound kettle bell. Toes slightly out, legs slightly wider than shoulder width, hold kettle bell in front. (Could use dumbbell, or air squat)

Kettle bell swing- legs wide, toes out, hold kettle bell by handle, sumo squat and as raise swing Kb up to chin level (again dumbbell or no weight substitution)

Squat jump- jump at top of your squat

Mountain climber- plank position- run legs- keep Back flat

Can pick any 2 exercises. Goal is no rest for 4 min straight and then enjoy your minute rest to recover for next set.

You tube has great videos of exercise demonstrations if need to see how it is done