Santa has the sweetest life. He does literally nothing for 364 days (I’m sorry, but we all know the elves do the grunt work and Mrs Claus is the brains of the operation), then pulls one all-nighter that basically consists of flying around the world with intermittent breaks to eat some cookies, thus cementing his place as most loved human on the planet. Honestly it’s kind of BS if you ask me….
20-minute bodyweight partner workout
You know what’s better than working out alone? Well, lots of things actually. But for the purposes of today’s post, the answer is ‘working out with a friend!’. For starters, it’s waaaay harder to skip a workout when you’ve got someone who’ll make you feel guilty about it. You’ll go harder when you’ve got someone to compete against too. Oh plus you’ve got someone to chat with about how much fun burpees are while you’re during burpees together. It’s almost too much, right?! And if none of that gets you going, then just think of the coffee you’ll get to have together afterwards….
The 20 minute workout that you can do anywhere
Don’t judge me, but I’ve been known to show up late to a social occasion (ok… or not show up at all) to ensure I didn’t miss my daily exercise, whether it be Pilates, a run or a quick 20 minute workout. Yep exercise and fitness has always been a priority for me… or at least that was the case until Alfie was born. As I mentioned in this post, I expected to return to exercise a few weeks after giving birth. Oh bless me and my naivety. And then when my body finally was keen, my mind still wasn’t ready to get back on the horse (or Reformer, as it were)….
No-equipment 10-minute ab workout
If I had a dollar for every time I’d skipped out on the abs section of a workout… well, let’s just say I’d probably have enough cash-money to just buy myself a six-pack via some of that abdominal etching surgery instead*.
I think it’s because I used to tack them onto the end of a workout, which meant by the time I was supposed to be doing my first set of hell oblique crunches I was already a hot sweaty mess that wanted nothing more than to escape to the shower. These days my workouts are less frenetic and waaaaaaaaay less sweaty, and I’ve actually come to enjoy the old oblique crunch and his many pals. In fact, some days I’ll actually do an abs workout at home while I’m watching Masterchef, just, you know, because!
This little 10-minute ab workout kicks off by warming up through the entire mid section, and difficulty increases from there. Perform each movement in a really slow and controlled manner for maximum effectiveness, aim for the shakes, and always ALWAYS keep your core connected.
10-minute ab workout (no equipment)
10 exercises |45 seconds work | 15 seconds rest
- Crunches – level 1 (feet flat on floor)
- Oblique crunches – level 1 (feet flat on floor, alternating sides, hips do not move)
- Toe taps (imprint lower back into mat, legs at tabletop, alternating sides)
- High plank
- Crunches – level 2 (legs at tabletop)
- Oblique crunches – level 2 (legs at tabletop, alternating sides, hips do not move)
- Leg extensions (imprint lower back into mat, legs begin at tabletop, alternating sides)
- Mountain climbers
- Low plank
- Pilates 100
Have a splendid four-day week Aussies, and to everyone else, happy Monday!
Jess xx
*FYI and in case there’s any confusion… you can chalk abdominal etching surgery up under ‘things I’ll never be doing’, along with bungee jumping and owning a ferret.
15-minute bodyweight Tabata workout
Anyone else struggling now the evenings are getting dark so early? Ergh. To be fair, the lighter early mornings are an absolute delight, but come on, can’t we have it all?…
Skipping and kettlebell pyramid workout
I’m not really one for overly complicated workouts using too many pieces of equipment. For starters, if you’re working out in your home gym (or as most people refer to it, their ‘backyard’ or ‘balcony’) you don’t want to be forced to invest in too many pieces of equipment. And if you’re working out in a gym, the last thing you want is the anxiety of having to race around the gym floor, sneaking glances out of the corner of your eye so you can pounce on the leg press/rower/chest press when it becomes available.
Nope, it’s the simple life for me.
Generally I like to pick one or two pieces of equipment and build a workout around them… and today I’ve done just that, with the kettlebell and my beloved skipping rope. If you’re new to Lazy Girl Fitness, you may not be aware of my love affair with skipping, but trust me, you’ll soon understand (seriously; type ‘skipping’ into the search bar of my blog and you’ll find a plethora of workouts featuring this humble little movement).
This is a high intensity pyramid workout and I don’t think there’s a muscle group it doesn’t hit. Try it and let let know what you think in the comments below!
LGF Skipping and kettlebell pyramid workout
Round 1: 12 reps of each exercise + 3 minutes’ skipping
Each round, reduce reps by 2 and skipping by 30 seconds
So; final round will be 2 reps per exercise + 30 seconds’ skipping
Exercises:
KB squats
Push ups
KB swings
Chest-to-ground burpees
KB upright row
KB overhead lunges
Hungarian twist
Skipping
Much love and wishes for an excellent week!
Jess xx
p.s If you’ve never used a kettlebell before, I’d suggest getting some expert guidance before jumping in. It’s an incredibly versatile and effective little hunk of metal, but it’s also quite easy to injure yourself if you’re not careful.
25-minute butt, chest and abs workout
This time in tomorrow I’ll be on board a plane to India, champagne in hand, ready to get married again (it’s to Karn again guys, don’t panic). Before I go though, I’m pulling together a butt, chest and abs workout for me (and therefore you) that can be done super fast and in the comfort of a hotel/bedroom/backyard/gym/practically anywhere….
Your go-to bodyweight workout for 2018
In case you blinked and missed it, 2017 is over and we’re already a week into 2018. And that means that if you were one of the 18 bajillion* people around the world who made a new year’s resolution relating to fitness, it’s time to face the music. Lucky for you, this super simple bodyweight workout helps you stick to your resolutions while still leaving time for all the other fun stuff going on in your life….
Simple bodyweight workout you can do anywhere these holidays
Ahhh Christmas. A time for family, friends, food, the beach, wine, board games, exploring, hiking and laughing. Did you happen to notice what wasn’t on that list? The gym. Look I’m not saying that you should scrap exercise for the next two weeks, but the inside of a gym…. really?…
Win a portable gym (+ check out this 45-minute outdoor workout)
Sometimes you don’t want to work out indoors. And you most definitely don’t want to be in a dirty old gym. So what if you could just take your workout outside, and get fit in the great outdoors? Well actually you can, providing you select the right equipment.…
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