25 Minute AMRAP Workout

Well hey there! I  hope you all had a wonderful weekend! I finally got to have a nice restful weekend after being crazy busy for several weeks in a row. A few weekends ago my family was in town, which was absolutely wonderful, but also quite exhausting! Since I don’t see my parents often and they were only here for a few days, we packed as much as we could into a short amount of time. We did lots of fun things like explore Georgetown, hit up a couple of monuments, visit a winery, and go to the Palm Sunday service at National Cathedral. I should have a post coming soon on some of the details of our adventures! Easter weekend was also quite full with a trip to the zoo and dinner with friends on Saturday, then I went to Maryland to stay with my roommate’s family for Easter. I have spent a number of holidays with the Quackenbush clan and I always enjoy hanging out with her cousins and visiting with her aunts and uncles. They are quite the entertaining bunch and I always have a good time celebrating with them!

With so much going on lately I have not had a lot of mental energy to come up with new workouts to do. This AMRAP is one I keep coming back to since it is quick and easy but also gets the heart rate up and the muscles working. I love that it is only 25 minutes yet leaves me feeling like I did a ton of work and got a great sweat in!

     

  • Squat press to renegade row: Stand with feet shoulder width apart and dumbbells at shoulders. Bend down into a squat position with knees bent, hips back, and weight in the heels. Quickly stand up while simultaneously pressing the dumbbells straight up overhead. From here bend over and place the dumbbells on the floor directly under your shoulders. Jump both feet back so you are now in a straight arm plank position with both hands on the dumbbells. From here do a renegade row – bring one dumbbell up towards your rib cage, bending at the elbow and keeping your arm close to the body. Return the dumbell to the floor and repeat with the other arm. Next jump both feet back towards your hands then pick the dumbbells up and return to the squat position. From here you will go straight into the squat press to begin the 2nd rep.
  • 3-Way lunges: Start standing with 2 dumbbells at your sides. Begin with a forward lunge by taking a large step forward and bending both knees down close to 90 degree angles, then step back to the starting position. Next do a side lunge by taking a large step sideways, bending the knee of the leg you stepped out with and pressing your hips back, while keeping the other leg straight. Step back to the standing position, then do a back lunge by repeating the first step just this time stepping backwards. This is one full rep. Do a set all on one side before switching legs.
  • SL deadlift to bicep curl: Stand on one leg while holding 2 dumbbells. Bend forward at the waist, slightly bending the knee of the leg you are standing on, and kick back your other leg while keeping it straight, and bring the dumbbells down towards your ankles while maintaining straight arms. Stand straight up from here and balance on the leg you are standing on while you bend both elbows and bring the dumbbells up to your chest to do a bicep curl. Do a full set on one leg before switching sides.
  • Plank Jumps: Start in a straight arm plank position. Jump both feet up towards your hands, bringing your knees to your chest, then jump back to a staright plank. Jump your feet out wide like a scissor jump then back to the straight plank.
  • Standing Row to Tricep Kickback: Stand slightly bent forward, holding weights in outstretched arms. Pull weights up into your chest keeping the elbows tight to your body, then extend arms straight out behind you. Return to starting position by doing the exact opposite: bringing arms back to bent position then lowering to straight out
  • Sprinter lunges: Stand with one leg slightly bent and the other leg back straight behind you in a half lunge position. Keeping the weight in your front leg, drive the back knee forward as fast as you can. Return the driving leg to the starting position then repeat as quickly as possible. Do a full set on one leg before switching.
  • Single Leg glute bridges: Start lying on your back on the ground with your knees bent and feet on the floor.  Raise one leg straight into the air then lift your hips off the ground as high as you can. Hold this position for about 3 seconds then lower your hips back down. Do a full set on one leg before switching.
  • Starfish crunches: Lie flat on your back with arms and legs out straight. Bend everything in towards the middle of your body then return back out to straight.

15 Minute AMRAP Workout

Happy Saturday! I am so glad it’s the weekend! This time of year my life is crazy with work and lacrosse coaching so during the week all that keeps me going is the break that the weekend brings. Most work days I usually get home around 9:00pm so during the week I have little time for anything fun. I love having weekends to catch up with friends, do some housework, and get some quality R&R. And I have to say, the weekends are so much better as an adult, because when you are a kid and even through college, there is always some sort of homework to be done. But now? Weekends are nothing but doing whatever you want whenever you want. Sleep in both days? Always. Go out with friends? Of course. Sit on the couch for hours? Why not. Sunday afternoon naps? You bet! Oh the joys of free time.

I am sure everyone feels the same way about weekends as I do, so you probably want to enjoy every second of the time off you have. On the weekends I usually don’t want to spend a ton of time working out, so here is a fast yet efficient AMRAP (as many rounds as possible) that gets the heart rate up and your muscles burning, yet only takes 15 minutes.

  • Walking lunge with shoulder press: Holding 2 dumbbells at your shoulders, take a large step forward and bend both knees down to 90 degree angles, keeping the front knee behind the toes. At the same time you bend into the lunge, raise both dumbbells straight up overhead. Lower the weights down as you bring your back foot forward to meet your front foot and stand back up, completing one rep.
  • Push up tuck jump: Start with doing a normal push up, then jump both feet forward towards your hands and then back to their starting position. This is one full rep.
  • Squat pulse to squat jump: Lower yourself into a normal squat position, then raise your hips up a couple of inches and immediately return them to the low squat position. This is 1 squat pulse. From here jump straight up into the air and return to the low squat position. This is the end of one rep.
  • Standing row to Tricep Kickback: Stand holding 2 dumbbells at your sides. Bend over slightly, keeping your back straight and arms straight. Bend both arms up bring your elbows to the sides of your rib cage, then extend your arms straight back behind you. Return arms to their starting position to finish the rep.
  • Star jacks: This is like a normal jumping jack except when you bring your arms and legs in together you want to squat down into a chair squat position (legs together, knees bent, hips back).

At Home Ab Blasters

Hey friends! I know summer feels like forever away, but swimsuit season will be here before you know it. Everyone wants to feel comfortable rocking their favorite bathing suit once the weather gets warm, so now is the time to start toning those abs so you can feel strong and confident lounging by the pool or catching some waves this summer! This is a workout that is easy to do and can be done anywhere since it requires no equipment.  If you want to challenge yourself you could throw in a dumbbell or two, like I did with the Russian twists, or try it with a medicine ball. But even with no weight these exercises will leave your abs feeling the burn!

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  • Russian twists: Start in a seated position with knees bent and feet off the floor, holding arms  in front of your body. Rotate arms (with or without weights) back and forth reaching towards the ground on each side of your body. Side to side is 1 rep.
  • V-Sits: Start lying flat on the ground, then lift your legs and upper body off the ground and bring them in towards each other at the same time, ending in a V shape. Lower back down to finish the rep.
  • Toe Touches: Lying on your back, lift both legs straight up in the air. Reach your hands up to touch your toes, bringing your shoulders off the ground. Rest shoulders back down to finish the rep.
  • Opposite Toe Touches: Lie flat on your back with arms and legs out straight. Bring one leg up as high as you can and reach your opposite hand towards those toes. Return to starting position then do the same thing with your other leg and arm.
  • Scissor kicks: Lie flat on your back with your arms at your sides or under your hips to support your lower back. Lift both legs up about 6 inches off the ground then bring them about 2 feet apart. Bring your legs back into the middle, crossing one over the other (the way a pair of scissors close). Then move legs back apart and then into the middle again, this time with the other leg crossing on top. Continue moving your legs in and out, alternating which leg is on top.
  • Knee to Elbows Plank: Begin in a straight-arm plank position. Drive one knee up towards the elbow on the same side of your body, like you would in a mountain climber, then return the leg to straight behind you. Next, drive the same knee diagonally across your body towards the opposite elbow, then return to straight again. This is the end of one rep. Do a full set on one leg before switching to the other.

Style Inspiration from Winter to Spring

Well hey there! Long time no see. I’ve FINALLY gotten back to blogging after a several month hiatus (oops!). A while back I hit a bit of a block where I never had the energy or creative mindset to work on Heart of A Girl. Even when I had time to sit down and do it, I never felt like putting in the effort to write new posts, despite the fact I already had several things lined up. So after many months of being lazy and unproductive I am ready to give blogging another shot! Hopefully I will be able to stick with it a little better this time and actually be consistent in posting new content. Wish me luck!

Anyways, I have always been obsessed with finding new outfit ideas on Pinterest and other blogs so I decided it was finally time to share some of the outfits I have been wearing a lot lately. Hopefully these will give you some style inspiration on things to wear this time of year. Depending on where you live you may still be stuck in winter, or you may be experiencing the first warm days of spring like we are here in DC. This time of year I find that layers are the best option for everyday life since the weather can be a bit unpredictable. I also like to use this transitional period between winter and spring to mix some of my favorite cold weather pieces with fun spring colors and accessories. It’s a great way to get the most wear out of your best-loved sweaters and vests before you have to put them away for the year.

Loose Sweaters and Light Tops    One of my go-to styles this time of year is to throw a knit sweater on over a light tank or tee. It’s the perfect blend of warm and cozy for when the day’s a little cool but also light and airy if it gets too warm out. I usually wear more neutrals when it’s cooler out, but as it starts to get warmer I’ll add a pop of spring color with a bright shirt.

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Puffer Vest and Leggings     Vests in my mind are an essential item to have in one’s closet. They add just enough warmth when it’s chilly out without being too hot. Plus they always look cute! Since there are a lot of days when I go straight from working at the gym to doing something after, I like to have an outfit I can easily change into. I will usually pop on a shirt or sweater over my leggings and often add a vest for one more layer. Luckily, athlesuire wear is totally in style right now which makes my life so much easier!

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Preppy Layers    Being a true New Englander, I always love a little bit of prep in my style. Sperrys are without a doubt my favorite shoe, and just ask my friends and they’ll tell you half my closet is blue and white stripes. I just can’t help myself! So here are a few of the ways I have been layering some of these pieces lately.

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I hope this gives you some ideas about what types of things to wear during this weird-weather time of year. Luckily spring is just around the corner which means warmer days, brighter colors, and lighter clothing! Stay tuned for a spring style post coming in the next few weeks. See ya!

Living Room Leg Workout

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  • Squat pulses: bend down into a low squat position keeping your knees behind your toes and your weight in the heels. Bounce up and down in a squat hold by bringing your hips up about 5 inches and then returning to the low squat position. Repeat this as quickly as possible.
  • Bulgarian Split Squat: Stand with one foot on a chair behind you and the other leg out in front 2-3 feet. Bend down so that your front knee reaches about a 90 degree angle, making sure your knee does not go past your toes. Stand straight back up and repeat on the same leg for a full set, then switch legs.
  • Chair Leg Lifts: Sit back in a chair with legs out straight in front and a weight clasped between your feet. Lift your legs up as high as you can then bring back down.
  • Curtsey Lunges: This is like a regular back lunge except when you step back you want that leg to go at an angle towards the opposite side of your body behind you (i.e. the way you would do a curtsey).
  • Seated Leg lifts: Sit on the ground with one knee bent, foot on the floor, the other leg straight, hands behind you. Raise the straight leg as high as you can and then lower it to about 2 inches above the ground. Then take that leg and, keeping it parallel to the floor, move it sideways away from your body then back to the starting position. Do a full set on one leg then switch to the other leg.
  • Kneeling Leg Lifts: Start on your hands and knees with one leg extended straight back behind you. Lift that leg up as high as you can, squeezing with your glutes, then lower it back down. You should feel this exercise in the back of your leg and butt.
  • Side Double Leg Lifts: Lying on your side, lift both legs off the ground together as high as you can then returning them back to the ground. Switch sides after one set.