Uptown Funk Workout – No Dancing Just Sweating!

Who doesn’t love Uptown Funk by Mark Ronson and Bruno Mars? As soon as it comes on I can’t help but dance a little bit! Unfortunately, I have no rhythm or dancing skills but I do know some workout moves…or a few! So I made this “Uptown Funk Workout” for a way to get in a serious workout that’s loaded with a ton of fun! You don’t need a gym or any equipment, just enough space to safely jump around a little bit.

Don’t be fooled by the warmup at the very beginning, if you stick it out until the end of the 4 minute and 30 second workout you are guaranteed to be sweating and your legs will be burning!

Please let me know if you try this out and if you like it! I love music and fitness and I had a blast putting this together for you guys. If you want to see more things like this just let me know and I will get to work on it!

XOXO – Abbey

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Workout Wednesday: Merry Go Round Workout

Who says the park is just for kids? Workouts at the park are great for so many reasons but three that jump out for me are:

1. It’s FREE!

2. It’s fun!

3. Fresh Air!

Plus if you have kids you can multi task by taking your kids to the park and getting in a workout at the same time.

Do 30 seconds of each exercise X 4 rounds.

XOXO – Abbey

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Workout Wednesday: Abs and Booty Blaster

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5 Rounds of:

1 minute each leg of lunge step back taps.
1 minute sit up to stand up with no hands.
1 minute each leg of opposite arm and leg crunch while kneeling.
1 minute full extension crunch.
1 minute cross back lunges.
1 minute each side of side plank raises.

Don’t forget to stretch every day! Also I will be doing a full Concussion Recovery Update again soon but I did see a new doctor yesterday and he told me not to lift weights anymore because of the issues in my neck from the car accident back in May. So I’m sorry but all of my workouts for now on will be lacking weights but that doesn’t mean you still can’t use weights!

XOXO – Abbey

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Plank Challenge!

Try these plank variations on a yoga ball for an extra challenge during your workout.

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Go for 10 reps on each leg for 3 sets.

Planks are a great exercises that you can do just about anywhere and work your core, arms, legs and balance.

XOXO – Abbey

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4 Easy Steps To Your First Chin Up!

Oh the dreaded chin up. I hear it all the time from friends and family who are just getting into fitness or have even been exercising for years but still can’t do a chin up. The truth is, it seems a lot scarier than it actually is. It all comes down to practicing consistently and working your way up by using different levels of assistance.

I broke it down into 4 steps.

 

1. Assisted Chin Up Machine

2. Partner Holding Your Feet

3. Use A Band

4. You’re Ready!

I recommend starting at the first step and do 3 sets of 10, 3-4 times a week until it becomes easy and then move on to the next step and do the same. Just continue to do this through the steps until you get to the final step which is an unassisted chin up. After those become too easy then add some weight!

Also having a strong back will help you progress even faster! Try adding in lat-pull downs into your workout as well to help strengthen those same muscles that you use for chin ups.

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XOXO – Abbey

 

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6 Minute Heart Pumping Workout!

We’ve all been in that situation when there just isn’t enough time to get a workout in, or at least that’s what we think. When it seems like you don’t have enough time to workout, the secret is to just do a non stop workout with whatever amount of time you do have and if you have access to some weights that’s even better.

This heart pumping workout only takes 6 minutes.

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In 6 minutes do as many rounds as possible of:

6 Deadlifts

12 Burpees Over A Bar

And if all else fails you can always just do burpees when you only have time for a few minutes of working out!

XOXO – Abbey

 

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Workout Wednesday: Arm Blaster

I know it’s been a while since I’ve posted a Workout Wednesday workout but trust me, this one will make up for it! I thought my arms were going to explode after I did it. Here are all the details:

90 Seconds of Each Exercise

Pushups, Bench Dips, Pull Ups

Rest 90 Seconds Then 60 Seconds Of Each

Pushpus, Bench Dips, Pull Ups

Rest 60 Seconds Then 30 Seconds Of Each

Pushups, Bench Dips, Pull Ups

**Keep track of your reps!

Don’t be afraid to use a band or have someone assist you with the pull-ups. I had someone assist me for my second and third rounds and I was able to squeeze out more reps than I would have without assistance.

Also, it is fine to take breaks as needed but remember the clock never stops rolling!

Have fun with this one and let me know how it goes!

XOXO – Abbey

 

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1st Phorm Pumpkin Protein Muffins

It’s that time of year again for pumpkin flavored everything! Make these delicious pumpkin protein muffins for a guilt free on the go treat!

Directions:

Preheat oven to 350 degrees.

Add all ingredients into a blender and blend until everything is smooth. It is a thick batter so you will most likely need to keep scraping down the sides and blending until everything is mixed.

– 1 Cup Canned Pumpkin
– 1/2 Cup Applesauce
– 1/2 Cup Plain Greek Yogurt
– 3 Egg Whites
– 1 3/4 Cup Old Fashioned Oats
– 1/4 Cup 1st Phorm Level 1 Vanilla Ice Cream
– 1/2 Cup Baking Stevia
– 1 tsp. Baking Soda
– 2 tsp. Baking Powder
– 1/4 tsp. Salt
– 1 1/2 tsp. Cinnamon
– 1/2 tsp. Pumpkin Pie Spice

Fill cupcake liners about 3/4 of the way in a muffin pan.

Bake for 15-20 minutes or until the tops are stiff. Take out of pan and cool on a cooling rack and enjoy!

Check out the video for easy instructions that you can follow along to!

XOXO – Abbey

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8 Minute Full Body Workout With A Tire

When it comes to working out it is great to be consistent but it’s also important to mix things up sometimes and work muscles in a different way. Lately I’ve been hitting the track and doing workouts 1 day a week with old tires and I love it because it’s different and it hits some muscles that I miss during the week through my regular lifting routine.

For this full body workout all you need is an old tire and 8 minutes. Do each exercise for 30 seconds for 2 rounds with a 1 minute rest in between the 2 rounds. Don’t waste any time moving from each exercise because the clock never stops running until the 4 minutes of each round is over. It is an AMRAP so that means you add up your reps as you go a long and your total from each round is your final score.

Check out the video for a full demonstration of all the moves!

8 Minute AMRAP with a 1 minute rest in-between 2 rounds:

1. Tire Flips
2. Back Extensions
3. Pushups Around The Tire
4. In And Out Hops
5. Plank Pushups
6. Squat Jacks
7. Side Hop Hurdles
8. Crunches

 

XOXO – Abbey

 

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Push-Up Challenge

Are you getting bored with regular push ups? Try this circuit for an extra challenge!

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Do 10 reps of each for 3 rounds.

XOXO – Abbey

 

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